Monday, July 18, 2011

First week of "real" training - complete!

Before we go to our sprint triathlon in San Diego this weekend I want to share my training schedule from last week. I actually began the half Ironman training program.

So after taking Monday to celebrate the anniversary and get the bike to the shop for repairs from the crash ... I started in on this new training program on Tuesday the 12th of July. 

Wait. Let me back up a bit. I should reveal my triathlon plans for the next few months.

July 23 - Sprint Tri - San Diego - Solano Beach
Sept 3rd - Reverse Sprint Tri - Anthem AZ
Sept 18th - JCC fall triathlon
October 2nd - Bartlett Lake Olympic Distance Triathlon (1500 m swim, 24.8 mile bike, 6.2 mile run)
October 30th - Soma Half Ironman (1.2 mile swim, 56 mile bike, 13.1 mile run)
        - Going to try and take a few days off after that 70.3 race.
November 24th - Reverse Sprint Tri - Litchfield Park, AZ
May 5, 2012 - IRONMAN St. George (2.4 mile swim, 112 mile bike, 26.2 mile run)

To get ready for everything through the half Ironman on October 30th, this training plan is a graduated "time and pace" plan based on the number of weeks I have remaining. The first four weeks also has one day per week dedicated to core muscles.

Monday-Swim 30 min and Run 60 min
Tuesday - Spin class for 60min and run 30 min
Wednesday - core strength day. I will throw in a spin class and upper body weightlifting on this day
Thursday  - 60 min run 45 min swim
Friday - off (through week 4)
Saturday - 90 min bike 60 min run
Sunday - 60 min bike 30 min run

So last week I ran 20ish miles - we biked over the required time by far and probably had close to 150 miles - and swam on Wednesday Friday and Sunday. The Sunday swim was open water at Saguaro Lake. We swam about 600m but we tread water quite a bit between swim drills so we were in the water for over an hour. It was good exposure. I still need work.

Oh and for the GCC triathlon course, we had a 7 mile sprint bike race followed by a 1.5 mile trail run - as fast as you could go. Fun!

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