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Sink or SWIM! with WittyCityGirl - CLOSED (Page 71)
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 2011-12-10 8:22 AM in reply to: #3294922 |
Master  1471    Dunedin |  Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSEDI'm coaching master's today!! We have a "learners lane" and they are doing: 300 free easy, hard by 25s 10 x 50 drill, 20s rest between 50s 8 x 50 kick, 20s rest between 50s 6 x 50 pull, 20s rest between 50s 4 x 25 free sprint, counting strokes, 30s rest between 25s Cool down. Our most advanced lane will do this: 400 free easy, hard by 25s 400 free drill (4 x 100, 15s rest between 100s) 400 dolphin kick (100 underwater, 100 on side, 100 on top of water, 100 on back) 8 x 25 free sprint, count strokes, 10 s rest between 25s 25 free hard, 25 stroke easy 50 free hard, 25 stroke easy 75 free hard, 25 stroke easy 100 free hard, 25 stroke easy 150 free hard, 25 stroke easy 200 free hard, 25 stroke easy 200 stroke hard, 25 free easy 150 stroke hard, 25 free easy 100 stroke hard, 25 free easy 75 stroke hard, 25 free easy 50 stroke hard, 25 free easy 25 stroke hard, 25 free easy 15 s rest between each hard/easy build of the pyramid and 20 s rest between each hard/easy down the pyramid Cool down |
| 2011-12-10 11:04 AM in reply to: #3294922 |
Extreme Veteran 793 Naperville, IL | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED Replace halo smiley with horn smiley for the evil swim instuctor!!!! |
| 2011-12-10 2:05 PM in reply to: #3294922 |
Veteran 940 Citrus Heights, CA | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED First 10k is DONE!!!! Time was 1:15:53---I don't know my rank yet, though I am pretty sure it was near the back of the pack---its all good, the time was pretty much exactly what I aimed for! I also took advantage of the free massage afterwords....quite nice. The next 10k will be Feb 5th (Super Bowl Sunday!)---I am aiming for a 1 hour finish there! But first, I have my first duathlon! That will be Jan. 21st--2 mile run, 6 mile bike, 2 mile run! And I just realized, today's race was my last event of 2011!--My first race season--4 triathlons (1 mini, 3 sprint), 1 mud/obstacle run (5k), and 2 running races (5k and 10k)-- not a bad year! |
| 2011-12-10 4:00 PM in reply to: #3933268 |
| Extreme Veteran 746 | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED WittyCityGirl - 2011-12-10 8:11 AM suzielea - 2011-12-09 5:52 AM Ok I fell off the wagon again - I've been totally lazy for the last 2 weeks with the exception of walking to/from BFF's to do some scrapbooking. I'm going to try a start from scratch/get moving plan though . I'm not sure where to start though. I may go for the 7 month c25k, beginner cycle plan and a custom swimming plan though - what do you think? It would probably enable me to do the sprint tri in November next year to celebrate 17 years since my transplant or get some decent times for the mini - I'll probably decide closer to the date. Only issue is that I need a way to do the plans without overwriting everything else,lol. With two weeks off, I would just look at what you were doing about two weeks before you "fell off" and start from there and see how you feel. A lot of plans have a "recovery" week and so you just happen to have had two weeks of "recovery". Now, get back it it!!! Problem is that I was only just coming back 2 weeks ago so was doing something like 30 mins running at a 26/4 (walk/run) ratio but broken down and 25-30 min walks the week before that but I want to start from the beginning and see if I can make things better by going slower since I seem to have fallen off the wagon so many times this year its ridiculous. Stupid part is that there is no way to do a custom swimming plan - you have to make the whole tri program or nothing - can I just import it minus the bike/run data? Edited by suzielea 2011-12-10 4:04 PM |
| 2011-12-10 4:11 PM in reply to: #3933536 |
| Extreme Veteran 746 | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED kgore - 2011-12-10 2:05 PM First 10k is DONE!!!! Time was 1:15:53---I don't know my rank yet, though I am pretty sure it was near the back of the pack---its all good, the time was pretty much exactly what I aimed for! I also took advantage of the free massage afterwords....quite nice. The next 10k will be Feb 5th (Super Bowl Sunday!)---I am aiming for a 1 hour finish there! But first, I have my first duathlon! That will be Jan. 21st--2 mile run, 6 mile bike, 2 mile run! And I just realized, today's race was my last event of 2011!--My first race season--4 triathlons (1 mini, 3 sprint), 1 mud/obstacle run (5k), and 2 running races (5k and 10k)-- not a bad year! [/QUOTE Great work on the season Kate. Now go kill the duathlon and 10k for next year. What distances does the duathlon cover? |
| 2011-12-11 7:16 AM in reply to: #3933536 |
Extreme Veteran 793 Naperville, IL | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED kgore - 2011-12-10 2:05 PM First 10k is DONE!!!! Time was 1:15:53---I don't know my rank yet, though I am pretty sure it was near the back of the pack---its all good, the time was pretty much exactly what I aimed for! I also took advantage of the free massage afterwords....quite nice. The next 10k will be Feb 5th (Super Bowl Sunday!)---I am aiming for a 1 hour finish there! But first, I have my first duathlon! That will be Jan. 21st--2 mile run, 6 mile bike, 2 mile run! And I just realized, today's race was my last event of 2011!--My first race season--4 triathlons (1 mini, 3 sprint), 1 mud/obstacle run (5k), and 2 running races (5k and 10k)-- not a bad year! You've come a long way / done great Kate!!! We're all really proud of -- and inspired by!!! -- ya'! |
| 2011-12-12 8:57 AM in reply to: #3294922 |
Master 3195 Just South of Boston | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED Awesome job, Kate!! Congrats! No running this weekend - I moved it to tomorrow. Knee was fine, but an occasional twinge made me push it off. Its 95+% better. Now I just need to use it and see how it responds. |
| 2011-12-13 10:01 PM in reply to: #3933536 |
Master 1471 Dunedin | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED kgore - 2011-12-10 3:05 PM First 10k is DONE!!!! Time was 1:15:53---I don't know my rank yet, though I am pretty sure it was near the back of the pack---its all good, the time was pretty much exactly what I aimed for! I also took advantage of the free massage afterwords....quite nice. The next 10k will be Feb 5th (Super Bowl Sunday!)---I am aiming for a 1 hour finish there! But first, I have my first duathlon! That will be Jan. 21st--2 mile run, 6 mile bike, 2 mile run! And I just realized, today's race was my last event of 2011!--My first race season--4 triathlons (1 mini, 3 sprint), 1 mud/obstacle run (5k), and 2 running races (5k and 10k)-- not a bad year!
Nice work lady! |
| 2011-12-13 10:02 PM in reply to: #3933536 |
Master 1471 Dunedin | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED |
| 2011-12-13 10:09 PM in reply to: #3933622 |
Master 1471 Dunedin | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED suzielea - 2011-12-10 5:00 PM Problem is that I was only just coming back 2 weeks ago so was doing something like 30 mins running at a 26/4 (walk/run) ratio but broken down and 25-30 min walks the week before that but I want to start from the beginning and see if I can make things better by going slower since I seem to have fallen off the wagon so many times this year its ridiculous. Stupid part is that there is no way to do a custom swimming plan - you have to make the whole tri program or nothing - can I just import it minus the bike/run data? Hmm, the BT website folks should be able to help you with that. Good luck! |
| 2011-12-14 12:32 AM in reply to: #3937650 |
| Extreme Veteran 746 | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED Hmm, hadn't thought of that - the custom planner only has you being able to do triathlon and you have to include all distances - but I'm going to use the conservative c25k for running and using the beginner exercise program for the biking and swimming which'll give me a 1-2 swimming sessions a few months in (I think they start in month 3 or 4) and then I'll pick up one of the other plans sprint plans to target whichever discipline needs the most work - I'm thinking probably a bike/swim focus for now since I'm quite happy to walk the whole run section if I have to - but I'll see what happens. |
| 2011-12-14 8:42 PM in reply to: #3294922 |
Master 1471 Dunedin | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED The freezing temps are hurting my joints, ugh! The cold and pavement aren't a good combo for me apparently. Is everyone else adjusting winter coming (in Suzanne's case she's getting summer, lucky duck!) |
| 2011-12-15 2:46 AM in reply to: #3938997 |
| Extreme Veteran 746 | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED WittyCityGirl - 2011-12-14 8:42 PM The freezing temps are hurting my joints, ugh! The cold and pavement aren't a good combo for me apparently. Is everyone else adjusting winter coming (in Suzanne's case she's getting summer, lucky duck!) Yeah I'm adjusting. When do you move to NZ? |
| 2011-12-15 7:57 AM in reply to: #3938997 |
Master 3195 Just South of Boston | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED WittyCityGirl - 2011-12-14 9:42 PM The freezing temps are hurting my joints, ugh! The cold and pavement aren't a good combo for me apparently. Is everyone else adjusting winter coming (in Suzanne's case she's getting summer, lucky duck!) I've still not been out to run & try out the knee, but when I do I'll give my $0.02 on the cold & pavement. Usually the cold isn't an issue, so we'll see. |
| 2011-12-15 8:27 PM in reply to: #3294922 |
Veteran 940 Citrus Heights, CA | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED Thankfully its been staying in the fifties here, so its not too cold. I haven't really been running since the 10k last Saturday, thanks to my achilles(sp?) tendon being sorta sore. I did FINALLY get out on my bike today--7.3 miles in 33 minutes--I'm good with that-esp. as I was going a gainst a headwind at times! Next race: January 21--Duathlon! 2 mile run, 6 mile bike, 2 mile run---cant wait! |
| 2011-12-16 1:52 PM in reply to: #3294922 |
Master 3195 Just South of Boston | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED |
| 2011-12-16 4:54 PM in reply to: #3940601 |
| Extreme Veteran 746 | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED Kate - Great work on the bike ride. Mike - Have you tested your knee yet? |
| 2011-12-17 8:10 PM in reply to: #3294922 |
Extreme Veteran 793 Naperville, IL | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED AM run 3.6 miles. Felt pretty good and built speed through out / negative split. PM swim. 1000 yards. 6 x 100. These were around 2:40 going off on around 3:10. Then did a 400 -- first time in a LONG time. Splits here were: 2:53, 3:11, 3:08, 3:04. Felt fine cardio wise and the muscles didn't really bother me either. But, could tell that I was really slow. Oh well, one step at a time. And the low-light of the evening was when I checked my weight at the Y. Home scale has had me around 188 -- figured it HAD to be wrong. Y said 189. Oops. Time to get serious on the diet front. Best news is that I feel great and my cardio is doing awesome. Positive that a bit of discipline on the food front + some increase on the exercise front will yield a good outcome. |
| 2011-12-18 4:07 AM in reply to: #3942494 |
| Extreme Veteran 746 | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED Curt - great job on the run and swim. Don't totally understand your stats (the 2:xx on 3:xx bit specifically) and I'm sure you'll kick the weight to the curb soon too. Oh and I just found out we've been archived. Anyway I got 1.8 miles for the week including 1 run/walk (16 secs running to 14:52 walking in 2 parts - walk/run/walk/run) and .14 miles barefoot walking. So the plan for the next 3 weeks is to build up my running to 2 mins running to 28 mins walking and increase my bf walking miles before starting to introduce bf running. Oh and I also start the biking section of my base building program this week using the beginner exercise program - I'm looking to just do "time in the saddle" right now before I try increasing speed since it's been so long since I've done a proper ride. Sara - Are you going to do a mentor program next year? I just noticed they're asking for January Mentors. |
| 2011-12-18 8:26 PM in reply to: #3294922 |
Master 1471 Dunedin | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED Well... congrats on finding the thread in the archives!! We're officially done now I guess! Thank you everyone for joining our little mentor group. It was a great experience!! Good luck with all your training and races in 2012 and beyond. Feel free to send each other inspires, it's really nice to check in to BT and see the new inspires link showing that there's something waiting to be checked! There is a January group starting up and I highly encourage you to either join a group as a mentee or a mentor. Take care, Happy Christmahanakwanzika and Happy New Year! -Sara |
| 2011-12-18 8:55 PM in reply to: #3294922 |
Expert 1051 San Jose | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED Thank you Sara for being such a great mentor! You've done a great job with us and I look forward to keeping up with you on FB Johanne |
| 2011-12-18 9:35 PM in reply to: #3943305 |
| Extreme Veteran 746 | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED I'll probably go as a mentee since the mentor pre-req's include having done at least 1 year of triathlon and 1 race. Sara - any news on the cd's yet? Oh and love your holiday greeting Johanne - look forward to keeping up with you. I don't think I've got any FB friends from here but I'm open to the idea if you tell me who you are.
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| 2011-12-18 9:50 PM in reply to: #3294922 |
Veteran 940 Citrus Heights, CA | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED Aw, does it really have to end? I'm glad to have been a part of this awesome group---you guys all have been a great inspiration/motivation to/for me. Anyone who is on facebook who hasn't friended me--I'm on there--Kate Gore I hope to keep in touch with all of you on BT and facebook! |
| 2011-12-18 9:56 PM in reply to: #3294922 |
Expert 1051 San Jose | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED You can find me on Facebook: Johanne Volante Roberts |
| 2011-12-18 11:53 PM in reply to: #3943364 |
| Extreme Veteran 746 | Subject: RE: Sink or SWIM! with WittyCityGirl - CLOSED kgore - 2011-12-18 9:50 PM Aw, does it really have to end? I'm glad to have been a part of this awesome group---you guys all have been a great inspiration/motivation to/for me. Anyone who is on facebook who hasn't friended me--I'm on there--Kate Gore I hope to keep in touch with all of you on BT and facebook! I found 2 potential people that could be you and aren't sure which one you are so I'll hold off til we've got some common freinds and I can be sure
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