MIke Danko's Group-open (Page 7)

welcome


mike

do you have any races in mind?

mike

Mike,
so far I have signed up for an 8k 2- 5k's and a sprint tri

kurt

ok...


you want to begin to build base and get into a pool and get comfortable in the water

I feel ok in the pool . I can swim a mile without stopping. but I am slowwwwww takes me about 40-45 min.

thats a start...you want to make sure you are doing all 3 disclipines and slowing begin to build volume

I am also running 3 miles on the treadmill at a 10 min. per mile pace. biking on stationary bike for 30-45 min. for now should I increase 10% a week. I do one disicpline per workout

Mike - is the group still open?

1- Congrats on your pending nuptials.
2 - looking at two options - either an Olympic or a 1/2
3 - STATS - 37yo female - short -
Completed 3 marathons (all over 4 hours) - Flying Pig, (Cinncinati, OH) Two Bear (Whitefish, MO) and NYC - running ENDURANCE is not a problem - speed, however, is. Usually log 10-15 races a year (mostly 5-10k's, - did a 15k and the Rochester, NY 1/2 Marathon the weekend before my wedding-- and ran a 5 k with my hubby to be on the morning of our wedding)

advice on whether I can handle a 1/2 Ironman?

A. NOT comfortable in the water. I can swim, and have been hitting the pool 3 days a week (1/2 - 3/4 mile swims) since 1-1-08. Any of the races I am looking at are not until June/July, so I should have my swim up to speed by then.

B. Longest bike ride was 65 miles last summer. Logged LOTS of time on the bike - just got a road bike last year. Do regular cycling classes (2-3 days a week - even before I was training), so I am fairly comfortable on the bike, but I am sure I can use some tips, advice and tweaks.

C. No real family hangups to impede training - work, maybe.
D. 2 of my co-workers are going to do a tinman in Tupper Lake, NY and want me to do it as well. One of them has already done a 1/2, and is an experienced biker. The other is a bike racer, but not a runner. I feel confident, but I am wondering if I should try a shorter distance first.

Thanks for any help.
Amy

yeah you can.

what do you need help with? i can def help you. anything is possible as long as you are willing to work.


mike

Mike - do you prefer one type of program to another? I am looking at a 20 week program - looks like one hard day (for each) a week. I am going to do another 2 weeks of just lap swimming to increase my comfort, and then I think I should start working specifically on drills. - this said, do you know of any specific drills that might make my swim stronger? I feel strong, but I get really out of breath, and my hubby says I don't "look comfortable" swimming.... duh!!!!!! I could drown!
I am used to training 5-6 days a week, with one good NOTHING day. I am averaging 3 - "two a days"..... swim in the AM, and bike or run in the PM... only lifting 2x's a week (for now)

Aero bars - worth the investment? ( I priced a pair for around $110)
What the heck do you wear? I don't think I can run 13 miles in bike shorts!
I know I am getting a little ahead of myself, but...........

get comfortable in the water.

You need to find a plan that fits your schedule. I have used some plans and modified others.

As for what you wear...various things. I have seen bathsuits to trishorts. I know with guys we need the padding and support and you don't want rubbing. Let me know if this helps. I can send you more info.

my email is [email protected]

mike

Amy

Your goals sound similar to mine! I too am not so comfortable in the water, feel ok on the bike and come from a running background! I have found a 20 week program that I am going to follow for my 1/2 Ironman in Sept. I will be starting it in early May. Right now I am trying to get my fitness back that I lost over the holidays!

What 1/2 are you thinking of doing?

Hey i just wanted to say hi to all the knew people from the group, welcome. i also wanted to give a big thank you to all the individuals who looked at my training logs and left inspiring messages.

Shawn

hey Mike, I was wondering do you thing getting a swim coach for a few sessions is a good way to go about working on my swim? Any one else in the group who has any input please let me know. Also anyone in the Philly area who can suggest a decent coach that might not cost and arm and a leg would be totally helpful as well.

I'm going to start with a master's team practice this week any one have any input about what those usually are like, how much do you usually learn from them? Thanks everyone.

Shawn

shawn where are you swimming? what masters program?

mike

Hey Mike, I'm actually planning on checking out the Valley Forge Masters out at Villanova on Sundays. Right now I'm just swimming at my gym.

Edited by xguerillax 2008-01-30 10:35 AM

masters will help you alot. I know the upper main line Ymca has a coach. I know him. His name is bill hauser. I can send you his info shoot me an email.

Hey Shawn, I signed up for 4 private lessons with a swim coach when I first got into the water. Now I am going to join the Master's program in my area. The lessons were a gerta help to get my basics down. I'd recommend it.

Question on logging workouts.

How should i be keeping track of time for workouts with regard to rest periods.

For example - if i'm swimming 50's and resting in between do i log only the time and swimming and just NOTE the rest periods.

What about drills (kicking for example).

The logging on BT is really great, but it's kind of confusing to look at totals and pace with the rests and drill times combined with the swim times.

I've been averaging anywhere from just under 1 minute up to 70 seconds per 50 yds.
should i just be putting in total regular (freestyle) swim time without the rests and not including drills in the total distance?

Thanks

I think it depends on the person. I know if you put in the total time including the resting then your pace will be off. I don't have time to mess with getting it all sorted out so i just put in my total time and i note next to each set what my average pace/100 is. Anyway thats what i do.

Me too. I log the whole time I was in the pool and there is certainly rest time in there. I note my speed per 50 if that's that I want to notice.

I found this great website that gives you free customized swim plans. I'm not a pro but they look pretty good to me.

http://www.swimplan.com

I just checked out the swim plans...thanks! I just got back in the pool today for the first time since October! Wow...did I ever lose my swim fitness....20 minutes in the pool killed me!!

Hey everyone!! Hopefully someone can help. I feel like I am hitting a wall with my running!! I just can't seem to get back 2 miles. Does anyone have any advice?? Thanks

you might want to slow own a bit,so that you can run further