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islandsox
February 12th, 2007, 04:50 PM
Hi everyone,

I have been more off the forum than on due to no internet in our home anymore; we are researching options.

Anyway, I just wanted to mention that I started training on January 15th and am about a month into my training now. I am primarily training to do a very long swim, 18-19 mile ocean swim, in August of 2008. So I thought because of my age, 59, I needed to start small and increment slowly.

Here is where I was a month ago and where I am now, both in distance and time, and wanted to see if anyone here had any suggestions.

I swam M-W-F from Jan.15 until last week. I have now added Saturday to the mix. I started out swimming 1,000 yards each of those days and suffered greatly aerobically (the word physical fatigue comes to mind). Two weeks ago, I went to about 1500 yards each workout. The reason for this slow start is I previously had two shoulder surgeries and I wanted to make certain the shoulders would fare well. They are fine.

I have made Wednesday and Saturdays distance days. Last Wednesday, I swam a full mile for the first time since Jan.15 and swam a 28 plus. It wasn't the time, it was how bad it felt; still not aerobically sound yet (ouch big time).

On Saturday, I did my first 2 mile non-stop swim and it felt wonderful during it. My time was 54:02 and I am pretty happy with it so early on. My biggest problem with the 2 mile swim was this: my neck was sore from turning it to breathe!!! This was a surprise. I had a stiff neck Saturday and Sunday.

Today I only did a one mile swim because the ocean was angry and there was horrific current and waves. As I crested one wave, it literally slammed me down on the water; I was actually airborne for a brief moment. Feels pretty weird kicking and stroking in air (LOL).

So, now that I am almost a month into training, I do a mile and a half on Mondays and Fridays and include sprinting and drills on those days. On Wednesdays, I do two, one mile swims with a 1 minute break. On Saturdays, I double the distance at a minimum. This Saturday, I will do another straight 2 mile swim or 3 mile swim; will decide that day.

I will be swimming in the 2007 Bay Islands International Triathlon here in Roatan on March 18th. I will be the swimmer on a relay; my other teammate is an Ironman competitor from North Caroline and he is doing both the run and the swim. There is still time to register if anyone is interested. They have multiple distances since it is also Pan American.

If anyone has any suggestions as to how I can better or differently train to get myself upwards toward the 5 mile mark or further, I would welcome your experience. Once at the 5 mile mark, my conditioning will be relatively fine-tuned to endure longer distances. I will probably only take about 2 days rest before the triathlon March 18th since I am not in full-blown condition yet. Does this little taper sound about right?

Donna

SWIMEMU
February 12th, 2007, 09:18 PM
Hi everyone,


If anyone has any suggestions as to how I can better or differently train to get myself upwards toward the 5 mile mark or further, I would welcome your experience. Once at the 5 mile mark, my conditioning will be relatively fine-tuned to endure longer distances. I will probably only take about 2 days rest before the triathlon March 18th since I am not in full-blown condition yet. Does this little taper sound about right?

Donna

Donna, congratulations on your progress thus far. I've never trained for open water but I've done a lot of distance swimming - so I think I can give you a couple of suggestions. First, your neck was sore because you probably jumped to the 2 mile swim a little early. Try breathing on both sides - this will even out your stroke and will also take some of the strain off your neck. This has happened to me when I jump my yardage.

Second, don't under estimate how much rest you should take before your big race. You are doing a lot of work here and I believe that you will swim faster by taking the time to rest appropriately. If you are not as fit as you want to be - take care of that after this race. I would recommend backing off your yardage 7 days out from your race. Swim the same number of days but not as much yardage.

Keep up the good work!

SolarEnergy
February 12th, 2007, 10:26 PM
My biggest problem with the 2 mile swim was this: my neck was sore from turning it to breathe!!! I've seen it 3 times. Once the swimmer abandoned ow swim. He only did 1 marathon. He was a 100m backstroke specialist previously. Unilateral breather during a long distance event, it was the first time I was seing this. (All other swimmers I've seen are bilateral breather)



If anyone has any suggestions as to how I can better or differently train to get myself upwards toward the 5 mile mark or further, I would welcome your experience. How about your technique/feeling. How does water feel? I would definitely have you drill a lot before starting to do some mileage.

Lots of balance drill, recovery drill. Engineering the whole upper body action just to reduce the risk of developping shoulder injuries. Then up to a certain point, your training should be well balanced with a touch of sprint, higher intensity sets, and of course long distance (broken or continuous) sets.

If you like IM, I believe it's a wonderful thing to vary the stroke a bit, even if you're likely to avoid butterfly during the marathon :)


I will probably only take about 2 days rest before the triathlon March 18th since I am not in full-blown condition yet. Does this little taper sound about right? Yip. Sounds right to me.

As for your 5mile mark you want to reach, I may recommend a 9 or 10k test maybe only once as a confidence builder, if you feel it can help. The test doesn't have to be continuous. Could be 3x3, 4x2.5 this sort of thing.

Caped Crusader
February 12th, 2007, 11:59 PM
I will be swimming in the 2007 Bay Islands International Triathlon here in Roatan on March 18th. I will be the swimmer on a relay; my other teammate is an Ironman competitor from North Caroline and he is doing both the run and the swim. There is still time to register if anyone is interested. They have multiple distances since it is also Pan American.

If anyone has any suggestions as to how I can better or differently train to get myself upwards toward the 5 mile mark or further, I would welcome your experience. Once at the 5 mile mark, my conditioning will be relatively fine-tuned to endure longer distances. I will probably only take about 2 days rest before the triathlon March 18th since I am not in full-blown condition yet. Does this little taper sound about right?Donna

I'm glad the shoulder is holding up and feeling strong. Good luck in that triathlon. It's only a mile or so, right? No need to rest much. Though we know what's at stake. ;)

Is 5 miles enough to do 18? I see Solar posted that should do a 10K before. Will you do anything more than 5 miles? Or will that be enough to sustain the pace for the entire 18?

islandsox
February 15th, 2007, 12:43 PM
Gosh, thanks everyone for your comments and advice and I will certainly heed them. Since Wednesdays and Saturdays are distance days, I did another 2 mile swim yesterday, non-stop, and my neck isn't sore today, but my hips are (sigh) if it isn't one thing it's another. My plan is to increase the mileage about a mile a month and swim with it for 3 weeks to get used to it.

In other words, Saturday is the day I go further so whatever that mileage turns out to be, I then reduce it by about a quarter for the next Monday and Wednesday. I find my body gets physically pushed on Saturday, I recover on Sat/Sun, then on Monday 3/4 of that Saturday distance is very doable. Also, I do less yardage on Fridays; right now I do about a mile to mile and half doing drills and sprints and breathing patterns; higher intensity, less yardage.

But as the miles pile on, I will have to adjust as I go so I may need your help after I get to the five mile mark. And I am finding out that I need more recovery than someone 25; a girl from Scotland swims with me and she is slightly slower but strong as a bull and has no recovery problems at all.

I want to train smart as this is going to be a long training season (18 months). And my bad shoulders are as happy as they can be; I haven't had to ice them at all; guess I am training appropriately for this aged, broken down body.

Thank you all so much!!

Donna