Steve-'s Distance Endurance Group - CLOSED (Page 7)

I’m new to swimming, and have been using swimplan.com to help with swim workout ideas.  In addition, the videos on facebook help demonstrate the drills.  I’m finding this new exercise very enjoyable.

Today, IIRC, I did my longest single set ever.  At least I hope I counted it correctly.  Any tips for counting laps? 

Also, later in the day, I got a dull pain on the outer sole of my left foot.  Is this because, coming from a running background, I have inflexible feet/ankles?  Are there stretches to help with this?  Heck, what are any stretches for swimming?

Hey all,

Hope everyone had a happy new year!  We sure did.  I am still down in St. Louis with my in-laws and they have the worst internet connection known to man kind.  Its worse than dial up, as they live in the country and have to get it through some satellite deal that sucks bad.

Anyway, it looks like there is some good conversation and motivational topics going on and steve is doing a very good job of answering the mentoring questions.  I just read through the last couple of pages that I missed and wanted to add a few things:

- Suzy - The PT I got from craigslist is the PT wired version.  I believe an SL and I love it.  I think all the PT are bomb proof (knock on wood).   As you know, I trainin in everything and this PT has been through some wicked storms where I had to ride through puddles that were above my chainstay (no kidding)...and it kept on ticking.  I also have the wireless version on my race wheels, which is also very, very nice.  I did it similar to you, in that I got the CT about 3 years ago, then the wired PT 2 years ago, and then the wireless for racing last year. 

- Ryan - I love, love, love running/riding in the early mornings.  I have all kinds of headlamps, and night gear.  Running at 4:30/5am is sometimes my only option with 3 kids and the need to go long and still work and keep everyone happy.  Its great to be out there with a full moon, etc.  Very calming and surreal.  I hope you keep up with it and advise anyone looking for some extra time to train to go to bed a little earlier and get up a little earlier.

-  Ryan - Steve summed up very well how to get the most out of your rides.  With two HIMs, I would definitely go long and "slow" on the weekends.  The endurance will be key.  I would build up to 3.5-4 hours, as well.  I find that going longer than the race at a slow pace, makes the 56 miles seem short.  I like the idea of doing higher intensity during the week, and maybe start with the 4x6' thresholds, but build that up as the season goes on to get the most out of each session.

- Also, I can't imagine Steve in the military, either

- I like the goals.  Since we have lost a little momentum in our forum with the holidays, I think we should all post at least our main goal for 2010.  Maybe, we should also sign our posts with our real first names to help everyone get more involved.  I suspect once the year gets going, we will have a core group and it would be nice to get to "know" everyone that is still actively involved in our group.

- My main goal for next season is to beat my HIM PR.  I think I will take two shots at it.  There are a bunch of other goals that will build up to that, but that is my main goal.

Happy new year!

Scott

I have a simple triathlon goal for 2010 - to do one!  I will start a master's swim class later this month, so with all the running I already do, I just have to add in the bike and I'm on my way.

For running my goal is a sub 4 hr marathon, my PR is 4:07; so there's a little work left, but if I stay injury free -another 2010 goal - I hope to reach that time at my Feb marathon.

Happy New Year!
Ann-Marie 

1. Be more grateful.
2. I would like to drop 5-7 pounds between now and March. That will put me in my idle weight range for training and racing.
3. I hope to become a much stronger cyclist this year.
4. Crush my time for my 2010 A race. It was a super challenging, tough course for me. I want to go back this year in better physical condition and give it everything that I got. Watch out Elkhart Lake!!

I think in this past week I've solidified my goals for this year.

1- Run at least seven races in the MDRA Grand Prix.  This is a 13 race series with distances           from 5k to marathon. 
2- Help my brother run his first marathon.
3- Finish three tri's. Including, 2:30 at the LTF Oly this July ('A' race one).  Really, I’d like to beat a friend of mine who did about 2:35 last year.
4- 3:10:59 or better at Twin Cities ('A' race two), BQ for me.
5- Run and Ride at least 1250 miles.  And keep swimming, not sure on a year-long distance goal yet.

Dustin

OK - Keeping this list updated.  I also added another big one of mine.  I also, have the same goal as Steve for my athletes.

• Schmize - Scott - HIM PR and NYC Marathon Qualify

• Steve- - Steve - Have every single one of my athletes reach their 2010 goals.

• SSMinnow - Suzy - Finish IM WI, HIM PR (which shouldn't be hard, Half Marathon PR which will be a stretch

• TracyV - Tracy - Elkhart Lake PR, Sub 1:20 Door Cty Sprint (Help STEVE!!!!!)

• kt65 - Kim - PR my HIM time at Vineman from last year and hopefully break 6 hours

• amd723 - Ann-Marie - 1st Tri, Sub 4hr Mary

• knewbike - Kevin - IMWI Finish, Sub 4hr Trail Mary

• DTraitor - Dustin - Finish 3 Tris, Sub 3:11 Mary

• Rymac - Ryan - ??

• eddievolley - Eddie - ??

• deathbyzamboni87 - ?? - ??

• jhagerman - Jeremy - Worlds

• Schmize - Scott - HIM PR
• Steve- - Steve - Have every single one of my athletes reach their 2010 goals.
• SSMinnow - Suzy - Finish IM WI, HIM PR (which shouldn't be hard, Half Marathon PR which will be a stretch
• TracyV - Tracy - Elkhart Lake PR, Sub 1:20 Door Cty Sprint (Help STEVE!!!!!)
• kt65 - Kim - PR my HIM time at Vineman from last year and hopefully break 6 hours
• amd723 - Ann-Marie - 1st Tri, Sub 4hr Mary
• knewbike - Kevin - IMWI Finish, Sub 4hr Trail Mary
• DTraitor - Dustin - Finish 3 Tris, Sub 3:11 Mary
• Rymac - Ryan - ??
• eddievolley - Eddie - Sub 5:30 Half Ironman @ Racine 7/2010 (God willing my Post.Tibial Tendonitis doesn't hamper my running)
• deathbyzamboni87 - ?? - ??
• jhagerman - Jeremy - Worlds
  
  I'm going to have to commit quite a bit of time to my swim and keep up my biking in order to keep from wasting too much energy in the 1st two disciplines because of bad form and efficiency. 

OK - Keeping this list updated.  I also added another big one of mine.  I also, have the same goal as Steve for my athletes.

• Schmize - Scott - HIM PR and NYC Marathon Qualify

• Steve- - Steve - Have every single one of my athletes reach their 2010 goals.

• SSMinnow - Suzy - Finish IM WI, HIM PR (which shouldn't be hard, Half Marathon PR which will be a stretch

• TracyV - Tracy - Elkhart Lake PR, Sub 1:20 Door Cty Sprint (Help STEVE!!!!!)

• kt65 - Kim - PR my HIM time at Vineman from last year and hopefully break 6 hours

• amd723 - Ann-Marie - 1st Tri, Sub 4hr Mary

• knewbike - Kevin - IMWI Finish, Sub 4hr Trail Mary

• DTraitor - Dustin - Finish 3 Tris, Sub 3:11 Mary

• Rymac - Ryan - Sub 4:40:00 at both HIM's; AG Podium all other Tri's

• eddievolley - Eddie - Sub 5:30 Half Ironman @ Racine 7/2010 (God willing my Post.Tibial Tendonitis doesn't hamper my running)

• deathbyzamboni87 - ?? - ??

• jhagerman - Jeremy - Worlds

• Schmize - Scott - HIM PR and NYC Marathon Qualify
• Steve- - Steve - Have every single one of my athletes reach their 2010 goals.
• SSMinnow - Suzy - Finish IM WI, HIM PR (which shouldn't be hard, Half Marathon PR which will be a stretch
• TracyV - Tracy - Elkhart Lake PR, Sub 1:20 Door Cty Sprint (Help STEVE!!!!!)
• kt65 - Kim - PR my HIM time at Vineman from last year and hopefully break 6 hours
• amd723 - Ann-Marie - 1st Tri, Sub 4hr Mary
• knewbike - Kevin - IMWI Finish, Sub 4hr Trail Mary
• DTraitor - Dustin - Finish 3 Tris, Sub 3:11 Mary
• Rymac - Ryan - Sub 4:40:00 at both HIM's; AG Podium all other Tri's
• eddievolley - Eddie - Sub 5:30 Half Ironman @ Racine 7/2010 (God willing my Post.Tibial Tendonitis doesn't hamper my running)
• deathbyzamboni87 - ?? - ??
• jhagerman - Jeremy - Worlds
• Scotmedic- Scott- Chesapeakeman finish. Finishing before it's pitch black would be a bonus.