Saturday, December 27, 2008
December 27
Nice easy post Christmas workout today with a 25 minute run and 1,000 yards in the pool. Legs felt great and I could have gone much farther in the pool. Looking to get back to a spin class on Monday.
Friday, December 26, 2008
December 26
The plan is starting to come together for next year. Right now I am making sure to get in 2-3 runs a week, and also hit the pool at least once a week to keep from losing form. It will be a few more weeks before I start to do anything regular on the bike. I won’t be riding much other than spin classes until the end of March and my half-marathon race. I went out Christmas Eve and did a nice easy 5 miler at 47.58, so that felt good. Anytime I break 10 min miles I am happy. Hopefully I won’t be saying that in a few months, and I will be disappointed with a 10 min mile.
As for the plan, I will start my official 9 week plan for the half marathon the week of January 26th. It will comprise of Tuesday and Thursday low mileage interval type work and a short run Saturday with a long run every Sunday. Until the end of January I am going to continue to run 3, 3, and 5-7 miles on Tuesdays, Thursdays, and Saturdays to get a base. During the race training I am going to do spin classes at lunch each Monday and Wednesday and get in the pool one other day each week. That should keep me where I need to be for the Half Iron plan.
The 70.3 plan will begin about a week after the ING race, the week of April 12. I am using a 20 week plan and stretching it out to 24 weeks by repeating the first four weeks of the base build. That should give me a time to reconnect with the longer rides needed. This plan will look like a 6 day per week plan with bike work on Tuesday, Thursday, Saturday and combo run and swim days on Wednesday, Friday, and Suday. Monday will be an off day, which will give me some flexibility each week to move days as needed as long as each workout is done, and I keep at least one full day for recovery.
The race schedule is filling out to look like Peachtree City International on May 16th, West Point Lake Triathlon on June 13th, Sandestin Triathlon (sprint) on August 22nd and the big dog Ironman Augusta 70.3 on September 27th. I will probably do one or two other sprints along the way with my wife who is taking up the sport this year as well, so we will add those as we come along.
The plan for next week is to get a couple of swims in, and at least two runs in. With the new year over the weekend it will be hard to get much structure until after then.
As for the plan, I will start my official 9 week plan for the half marathon the week of January 26th. It will comprise of Tuesday and Thursday low mileage interval type work and a short run Saturday with a long run every Sunday. Until the end of January I am going to continue to run 3, 3, and 5-7 miles on Tuesdays, Thursdays, and Saturdays to get a base. During the race training I am going to do spin classes at lunch each Monday and Wednesday and get in the pool one other day each week. That should keep me where I need to be for the Half Iron plan.
The 70.3 plan will begin about a week after the ING race, the week of April 12. I am using a 20 week plan and stretching it out to 24 weeks by repeating the first four weeks of the base build. That should give me a time to reconnect with the longer rides needed. This plan will look like a 6 day per week plan with bike work on Tuesday, Thursday, Saturday and combo run and swim days on Wednesday, Friday, and Suday. Monday will be an off day, which will give me some flexibility each week to move days as needed as long as each workout is done, and I keep at least one full day for recovery.
The race schedule is filling out to look like Peachtree City International on May 16th, West Point Lake Triathlon on June 13th, Sandestin Triathlon (sprint) on August 22nd and the big dog Ironman Augusta 70.3 on September 27th. I will probably do one or two other sprints along the way with my wife who is taking up the sport this year as well, so we will add those as we come along.
The plan for next week is to get a couple of swims in, and at least two runs in. With the new year over the weekend it will be hard to get much structure until after then.
Subscribe to:
Posts (Atom)
Posts
