jldicarlo's group -- CLOSED (Page 2)

Elliot - 2007-12-27 6:40 PM Room for 1 more? Quick Bio: Married (17 very happy years) with 3 kids, 14, 12, 9 (girl/boy/girl) and 10 month old "puppy" (70 pound chocolate lab!!). Started training around Thanksgiving 2006, joined BT in December '07 and completed 2 sprints last summer (NJ State, Buckman -- you can see my race logs). Buckman, in mid-September took a lot out of me and I suffered a few injuries and a nagging flu -- just returning now to serious training. GOALS: 1. Transition to Olympic for summer '08 -- registered for Philadelphia Olympic and hope to also do the Buckman again -- to conquer it this time (rather than straggle to the end (NJ State was an incredible race, but Buckman was WAY harder and I was not adequately trained for the hills)). 2. Trim down another 10 lbs and KEEP IT OFF. Always looking for encouragement and help in staying on program. Look forward to getting to know y'all.

Welcome, Elliot!  FYI, as the "parent" of a 4.5 year old lab...that puppy stage lasts a LOOOOOONG time.   Mine is still in it.  Thankfully she's "small" for a lab at 65 pounds.  Whew.

Going back to conquer a race can be an AWESOME goal.  That race for me is Buffalo Springs Lake.  I've done it twice but never felt like I OWNED it.  Won't get the chance this year (deployed) but boy is it on my list for someday!

Anyway, welcome aboard and I'm sure we can help you out with some encouragement.  

I think the very first time I paid for a membership it was a bronze one.  I upgraded to gold to support the site.  I didn't really need any of the gold "goodies" because at the time I worked with Mike Ricci of D3 Multisport (same coach who moderates the coaching forum).  Anyway, I still keep my gold membership to support the site because I think Ron does a fabulous job.

And now I don't have a coach anymore so I am kinda interested in the plans.  Though, I'm having a hard time picking one.

Welcome, John!

Wow, March Half Ironman!  That sounds so...so....SOON!   You are probably further along than all the rest of us right now!

Are you using a plan from the BT site?  You have quite the season planned!  It looks awesome and I hope we can help you!  

Welcome, Dan!  That Marine background of yours is going to come in SO handy for racing.  Every Marine I have met is very determined!  It's a mental state that is going to come easily to you!

We will help you get on the right track and stay on it! 

Whew, Okay.  I think I have met everyone now.

This mentor thing is going to be AWESOME for my post count.

Everyone seems to have big season goals.  I have always found that the best way to get to a big goal was to set some little goals.  I plan to set monthly goals for myself in 2008.  Is everyone interested in doing that?

Here are my January goals:
1. Get below 180 lbs (I am SO f'ing fat right now).
2. Swim 30,000 yards.
3. Find the gym at my deployed location within 24 hours of setting foot on desert soil.

scrapsterdcherie - 2007-12-28 1:15 PM Hi - I'm at work now and procrastinated on getting into this earlier... I used to do triathlons in my younger days and today marks another year older. I'd like to join your group if it's still open. I will check back later and update my profile and such this weekend. So for now, is this the correct way to get into your mentor list? tks d [email protected] myspace.com/scrapstervibetrack

Sure, come on in.  Welcome.

They did an illiotibial band release and also a scope (since I was already asleep and had pain for so long).  I have a cool scar.  My album has lots of gory PICTURES.

Big hairy goal setting is good, with smaller goals each month is even better.

Since I am in a 16 week base periord right now, 2 weeks down and 14 to go; here are my goals for January.

1.  Don't let HR increase beyond Z2, not once.

2. Build total weekly time working out from 6 hours to 8.5 hours per week by 1/31.   Right now, biking and running 3 days per week.   

3.  Add Swimming 3X per week by week 3.

4.  Add core/weights first week in Jan, 2x per week

I like the goals I'm seeing!  Good job!

But I had to bump our thread from PAGE 2! PAGE 2!!!!!  We are not page 2 people!

Keep the thread active!

I'm sorry I'm not posting more.  I'm at my sister's until tomorrow and her dial up is painfully slow....ugh I hate dial up.

Okay, first off...sounds like you need someone to look at your stroke.  You SHOULD be able to swim faster with a harder effort and if you can't you are probably very inefficient.  So, get someone to watch you swim!   You would be amazed at the difference just a few tips can make.

As for workouts...if you're just making something up, I usually put something like this together for a basic workout:

wu:
200-400 swim easy
300 as 50's of 25drill/25swim or just plain descend the 50's.

main set:
Some kind of interval or pyramid....
Pyramid if I just feel like swimming...something like 100....200...300....200...100
Endless possibilities there.
Intervals would be something like 10x100 on 15" rest or something like that. 50's, 100's, 200's....that's probably long enough for now.
Next do a kick or pull set....whatever you feel like.  Could be 4x100 pull w/paddles or 4x100 kick or something.

cd:
I always do the same cooldown...200ez (unless I'm out of time then I do something shorter).

Does that help?

Search online.  There is a book called swim workouts in a binder that can give you some GREAT starting places too.

The trainer does NOT suck.  The trainer is your FRIEND.  LOVE the trainer. 

I'm going to have to agree with trainer suckage....I get bored very easy on it.

I'll add my Jan goals to the fray...

1. Train consistently 6 times per week.  This one may be tough next week.  Week long working vacation so to speak in HI.  The work related activities occur throughout the day beginning at 5 AM.  LONG DAYS too be had. 

2. Begin my structured program on Jan 17th.

3. Follow my training protocol.

4.  Better diet

5. Schedule the annual medical and dental check-ups.

Re: Trainer.

You have to MAKE it interesting!

Set up the trainer in front of the TV and pop in movies.  Movies you have never seen before are ESPECIALLY good.

Do intervals.  Don't just sit there and spin for an hour.  If you're watching a TV show, bump up the resistance during commercials.  Or do 3x5' HARD with 5' easy spin inbetween.  If you're constantly concentrating on the riding, it won't be boring!

Re: Goals.

Mostly good goals.  Just be sure you make your goals quantifiable.

I'll pick on Dr. Hammer because this one stands out:

Goal: Better diet.

Not very quantifiable.  It's better to say something like I want to bump up my fruit/veggie consumption to 4 per day.  Or, limit myself to one beer per week.

Goals need to be measurable.  At the end of the month it would be hard to say whether you had a "better diet" or not.

Does that make sense?

 It does.  I was giving you the opportunity to start earning your mentor stripes.....   I hope you all learned from this teachable moment! 

In all seriousness, I do have 5 goals relating to diet improvement written down in my spreadsheet.  I didn't think most would care to see/read the actual specifics.