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Week 1 Half Ironman Training Almost Complete

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Week 1 Half Ironman Training Almost Complete

Old 01-09-10, 03:08 PM
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Week 1 Half Ironman Training Almost Complete

Just wanted to share the silliness I have gotten myself into! I have decided (Ok not 100% registered yet) to fo a HAlf ironman (Panama City beach FLA May 8). So since October I have been jogging to get up to the level to start to train. So this week is/was week 1.

So Below is my Training Log - Reprinted here for fun - to annoy some and hopefully inspire others. I thoguht this was a pretty big event to share. Today's highlight was the long run - supposed to ride 50 miles (Which is not log compared to my rides this year, but I have not been riding lately)> Instead of riding in the frigid cold - I opted for 3 Chris Charmicahel training DVDs ....and tomorrow is the hardest workout of all - 6 mile run. Oy vey!!

Actual training for: Missbumble
Week of: 1/3/2010

Mon 1/4

S: 1500.00 Yd
45m
Day 1 - The swim is pretty easy compared to riunning 5 miles or biking.
B: 20.00 Mi
1h 30m
I did the Chris Carmicahel Criterium DVD and then just watched 24 and rode. A lot more sweat than my swim.

Tue 1/5
R: 5.00 Mi
55m
I get really sweatty when I run. It's very intense. I am constantly thinking will I make it? when is this over and where am I (Mileage). Today I took a break at 2.5 miles and again at 3.5. It was tough...maybe another one at 4? Anyway each break I would get off treadmill and walk around. My right foot hurts at the ball of the foot at mile 3. Will try and see if different sneakers will help? ALso ran at noon - ad time hunger wise. Ate at 2 and Ate poorly - fajita at moes with chips. Starving! Also plans call for swim.

Wed 1/6
B: 20.00 Mi
1h 30m
Spinning Class 60 minutes + 30 min Spin then went swimming.
Distance is an estimate.

S: 1500.00 Yd
1h 00m
Did crawl mostly and kick only laps and arms only laps. Seems like 25 yds = 30 strokes - with or without kicking. Most likely means not kicking effectively.

Thu 1/7
R: 4.10 Mi
45m
This was the short run of the week. Felt pretty good, but right foot still hurts after a ferw miles. Will go to Store and check out sneakers...

S: 1500.00 Yd
45m

Fri 1/8 - REST

Sat 1/9
B: 50.00 Mi
3h 00m
I did the trainer inside so distance is just what was given on Training plan. I did 3 DVDs - WOW!! Chris Charmichale CTS Power and Climbing then I did the one for Mtn Biking. YAY ME!
Week Totals

S
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Old 01-09-10, 04:35 PM
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That's great, you should be proud, and I know it's hard work.

My 15 year old daughter and I are just now beginning our training in earnest for a sprint triathlon. We started the couch to 5k last week, went for our first swim today, and tomorrow is a 30 mile ride. She is really into it right now, and I hope she sticks it out, because she's a real motivator for me.

We haven't yet registered for a tri, but we are registered for the Colorado MS150 in June, so we're also training for that.

Good luck in your training, and keep us posted.
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Old 01-10-10, 01:28 PM
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Not that anyone cares but today was my long run - 6 Miles. GA is really cold this year -so it was 6 miles at 5.5 (11MPH) on the treadmill. HUGE DEAL for me.... running is so hard!!!

Anyhow - if anyone has any running tips - or nutrition tips for runners I would like to hear any advice y'all have ...And just to make the post bike related - I am first and foremost a cyclist - so yesterday was my long bike....
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Old 01-10-10, 01:49 PM
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Running tips - start walking then lean forward and turn it into a run. Lean forward from the ankles, feel as though someone is pulling up by a rope attached to the top of your head, short strides (I've heard it discribed as small circles should be easy for us cyclists), keep everything pointed forward, knees, hands, toes. This last one is one of my pet peeves. Seeing someone running with poor form, there is one guy I see who runs with one hand/arm that loops in a circle. But, then again he is out running. What really pisses me off are the one's with bad form who run past me. I'm not a runner either.

Bike related, I'd rather be biking than running.
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Old 01-10-10, 02:56 PM
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Just after my ride Saturday morning, up rode an acquaintance, he loaded his bike quickly in the back of his car, suck down some drink from his bottle quickly and then went off jogging, telling us he was training for a competition. I didnt get to ask him what kind of competition and will when I see him, but he inspired with with his dedication and I am going to do light jogging after my bike rides and work my way up.

I am not big on jogging as I am 250lbs and just dont like it, but I want more to get into shape.
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Old 01-10-10, 06:46 PM
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30 strokes is a LOT for 25 yards of swimming. A good goal for you is to get that under 20 armpulls whether you are kicking or not. Typically it means that you are not streamlined in the water, lifting your head to breathe instead of rolling; that you are using just your arms (instead of your lats and other core muscles), and that you are dropping your elbows. If you can improve your technique you will find the swimming will take much less energy AND you'll go faster. Some coaching will help, as will getting somebody to videotape you so you can see what you're doing.
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Old 01-10-10, 06:55 PM
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QUOTE=nkfrench;10252046]30 strokes is a LOT for 25 yards of swimming. A good goal for you is to get that under 20 armpulls whether you are kicking or not. Typically it means that you are not streamlined in the water, lifting your head to breathe instead of rolling; that you are using just your arms (instead of your lats and other core muscles), and that you are dropping your elbows. If you can improve your technique you will find the swimming will take much less energy AND you'll go faster. Some coaching will help, as will getting somebody to videotape you so you can see what you're doing.[/QUOTE]

Thanks NK _ I Also saw a video on Youtube so I know what you mean . I will trya nd streamline and pul with ARM and hand - lats etc. Tomorrow is a swim workout (And bike) so I can work on your advice right away. Thanks!

dBikingman - thank you - I will try the rope image...I do not have any funny arm movements so you can be at peace.

Tricycle_Rider - I used to see those people after the bike rides who put their bike int he truck and went out running and thought NO WAY NOT ME EVER! I gues that will be me....
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Old 01-11-10, 03:46 AM
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I highly recommend Total Immersion for swim training. I went from 30 strokes/25 meters down to an average of 21 in the five years since I started, and my times have been coming down steadily from an average of 45 seconds/length to 32. They have dvds that show you how to do the balance and streamlining drills, and you could probably find a T.I. workshop or coach near you. It has a strong open water emphasis (very popular with triathletes) so would work for your purposes.
https://www.totalimmersion.net/home
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Old 01-11-10, 02:54 PM
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Awesome! Have you thought about the Irongirl too? My wife will be participating in that one. It's a 1/3 mile swim, 18 mile bike ride and a 5k run at Lake Lanier. It'll be nothing compared to the half ironman but it's for a great cause. Check it out at https://www.irongirl.com/Events/Atlanta.htm
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Old 01-11-10, 05:08 PM
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Originally Posted by Crazy88s
Awesome! Have you thought about the Irongirl too? My wife will be participating in that one. It's a 1/3 mile swim, 18 mile bike ride and a 5k run at Lake Lanier. It'll be nothing compared to the half ironman but it's for a great cause. Check it out at https://www.irongirl.com/Events/Atlanta.htm

Ooh I will check that out later tonight. Sounds good!! It will be sad if I am slow as mollasses in that - but I know I will be. I just am not fast - just dedicated hopefully.
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Old 01-11-10, 05:10 PM
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Todays Update - Swam 60 laps - and improved my 25yd from 30 strokes to 28. It's a lot harder to concentrate on lengthening my stroke and pulling. Also just got off the trainer - Did Chris Charmicahel Series - Power. Got through it once except for cool donw then rewoulnd and did the last 34 minutes. So a net of 90 minutes. It's amazing I ever hesitated to buy a trainer. Great investment.
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Old 01-11-10, 09:18 PM
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For about 20 lengths, try swimming every other length with closed fists (not so tightly closed that your forearms cramp up, mind you.) At first it will feel like you're trying to row an ocean liner with popsicle sticks, but then you'll figure out how to use your whole forearm instead of just your hand to catch the water. When you open your hands up for the non-fist laps, they'll feel huge.
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Old 01-12-10, 05:11 PM
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Originally Posted by Rhodabike
For about 20 lengths, try swimming every other length with closed fists (not so tightly closed that your forearms cramp up, mind you.) At first it will feel like you're trying to row an ocean liner with popsicle sticks, but then you'll figure out how to use your whole forearm instead of just your hand to catch the water. When you open your hands up for the non-fist laps, they'll feel huge.

neat - I will try this next swim!
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Old 01-12-10, 05:14 PM
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Week 2 day 2 - Seemed very hard. I usually work out int he morning, but went shopping instead...So anyhoo had lunch (Ham snadwich and then about an hour later tops - wentto gym. Ran 5.5mies and swam 1. Both seemed endless and hard. If I recall correctly - Ran 3 then walked around gym.Ran 1 waked around gym and then finished up. Next hit the pool and it was tough too. One of those days you wonder why am doing this.


Also lots of digestion issues afterwards - I always have issues when and mostly after I run. Not sure what a runners diet would consist of??
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Old 01-17-10, 08:12 AM
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Originally Posted by Missbumble
Week 2 day 2 - Seemed very hard. I usually work out int he morning, but went shopping instead...So anyhoo had lunch (Ham snadwich and then about an hour later tops - wentto gym. Ran 5.5mies and swam 1. Both seemed endless and hard. If I recall correctly - Ran 3 then walked around gym.Ran 1 waked around gym and then finished up. Next hit the pool and it was tough too. One of those days you wonder why am doing this.

Also lots of digestion issues afterwards - I always have issues when and mostly after I run. Not sure what a runners diet would consist of??
Try cutting out bread? Those active culture yogurts might help as well.

You know, you don't have to swim a mile non-stop every time you go to the pool. In fact, it's probably better if you don't. If you're like me, your technique probably deteriorates gradually over the course of the continuous swim.

Water is 880 times denser than air, so you'll get more bang for your buck learning to slip through it more hydro-dynamically than by just slogging mindlessly. (Swimming for lazy people - like me - is what I call it. )Do the long continuous swim just once a week, do your other swims with a specific focus in mind. Perhaps one session could be with a coach who would look at your form and correct it. Another session could consist of alternating balance drill lengths with swim lengths.

Here's a deceptively simple balance drill.
1. Push off the wall face-down, arms straight up from shoulders, in "Superman" flying position.
2. Glide as long as you can, just breathing out and looking straight down with your head in a neutral position.
3. After doing this a few times, add in a very light flutter kick. Make sure you aren't kicking too vigorously or too wide, because as soon as your legs leave your body's "shadow" they each create a drag shadow of their own.
4. After doing the face-down glides for a while, slide one hand down your body to rest by your side while rolling your whole body onto the side the other arm is on. You don't have to roll much, just enough to clear your other shoulder and hip from the water. Do several times on both sides.
5. Now swim a few lengths, trying to duplicate the rolled-just-enough position between strokes. Go as slowly as you need to to focus on the feeling and regain your balance each time. Breath every stroke if you need to. You'll take your breath just after rolling by letting your head follow your shoulder out of the water. Put it back in neutral position just before bringing your recovering arm up to enter the water for the next stroke.

Last edited by Rhodabike; 01-17-10 at 08:19 AM.
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Old 01-17-10, 11:49 AM
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Thanks Rhodabike for the great ideas!

Today was lung run day of week 2. I was supposed to go 6.2 according to my plan and ended up going 7.6!!YAY!! Cuttting out bread qwould be an awesome idea... First I have to get into the diet mode -c ause that one is a hard change.
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Old 01-17-10, 05:27 PM
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HIM -- I'm Impressed !! I'm hoping to do an OLY in the fall.

I completed my first Tri (a sprint) last spring. I found this site to be very helpful and supportive:
https://www.beginnertriathlete.com
You might be able to find local tri clubs/training partners/resources.

+1 on Total Immersion

Sincerest best wishes. Train hard & train safe !!

Last edited by Bone Head; 01-17-10 at 05:36 PM.
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