Sunday, January 11, 2009

HIM Training Program--feedback appreciated:)

So I plan. I like to plan for everything. The weather, what it's going to be like when I leave, how much water I need when I run, how much energy, and when in doubt, I always bring/get more than I need, just to be safe. The sad reality is, however, that I can plan for things in my life, but I cannot prepare. I'm talking about family stuff, and I know I"m being cryptic, but this is so you know where my state of mind is.

This last week of base building for Half Ironman Training hasn't gone as planned. I'm not going to lie that I'm a little dissappointed. First, I'll outline my plan for you, so you can give me some feedback on my plan. I'd appreciate it:)

Base Building: 5 weeks. Swim 3x per week. 30 min, 30 min, 45 min. Swimming is definately my key limiter as they say in the book Going Long. Run (by time--but I'd like to convert into mileage, so I can keep track of that good stuff. No getting discouraged though.) 3x per week. One strength (45-1hr at tempo pace), 1 Speed session (800's!), and one long run (I'd like to be up to about 2hrs--I have ATB at the end of March). Cycling: 3x per week. Work up to long ride of 1:15. Midweek rides 1hr, and 45min. One brick workout- 30 min ride followed by transition run (the amount of time it takes to get from your cycling legs to running legs)

Recovery: Same intensity, half the volume.

Build One (4 weeks): Start building towards Half Ironman Distance. 3 swims per week. 35 min, 35 min, 50 min. Run (still by time), 1 strength, one speed, one long run (work up to about 3hrs!). Cycling 3x per week. Long ride of 1:45 by the end, increasing 10 min each week. Midweek rides 1:10 and 55 min. One brick work out--45 min ride followed by 20 min run.

Recovery 2: Same intensity- almost half the volume. This acts as a mini taper for Around the
Bay which should be on the Sunday of this week.

Build Two: Three swims: 45 min, 50 min, 1hr 10 min. Running 1 strength, 1 speed and one long run (which actually might be reduced given the fact that my next race isn't until May and it's a half marathon--I might even try to PB.) Long ride of 2:30 increasing 15 min each week. Midweek rides 1:10 and 1:30. One brick workout 1hr followed by 30min run.

Recovery 3: Same intensity, half the distance

Build 3: 3 Swims, 1hr, 1hr, 1hr 1hr 20 min. Running--1 strength, one speed and one long run. Long ride of 3hrs 15 min increasing by 15 minutes each week. Work up to a brick workout with a 2hr ride, 1hr 15 min run.

Recovery 4: Same intensity, half the distance.

Build 4: 3 swims, 1hr, 1hr, 1:20. Running 1 strength, one speed, and one long run. Mississauga Half Marathon is during this period, so I may have to cut the third week down a little bit depending on how my body responds. Long ride of 4hrs, increasing 15 minutes each week. Work up to brick workout of 3hr ride, 2hr run. (Wow, sounds kinda crazy to be working out for 5hrs straight...)

Recovery 5: You know what I'm going to say here.

Peak: I'm STUCK! Someone please explain to me what a "peak" should look like...

Taper: How long should I taper for?...


Recap on my week:

Monday: Started the week off good; 30 minute ride, followed later in the day by a 50 minute run. Run was pretty slow, with best friend. Ate good, had lots of trouble breathing and had since Saturday.

Tuesday: Very difficult 30 minute bike ride in the morning. Work in the evening. Left work early beacuse I couldn't breathe. Very frustrated, and very exhausted.

Wednesday: Had big plans because it was a day off--instead I spent the afternoon in the hospital with my mother as she had a procedure done. Ate icecream. Only bad food I had all week.

Thursday: Starting to not feel too great. Whole family had been sick. 45 minute run in the am, work in the evening. Still eating healthfully.

Friday: Reallyyy not feeling well. 45 minutes on bike in the morning. Took my sister to the museum in the evening. Played Wii Fit for awhile. Sleep.Didn't eat much all day.

Saturday: I think I might die. Worked from 8-4. Came home and napped. Babysat my sister (which include nothing more than movie watching and napping on the couch. Had a bath to try and get warm, and warmed up my heating pillow. Slept. Woke up with a burning chest and sat on the floor in my bathroom because thought I was going to throw up.

Sunday: Woke up about 10. Didn't run, didn't bike. Laid on my couch, until about 1130 at which time I had to go to work. Came home and played Wii fit for awhile, and then went to sleep. Following this I woke up and started writing this blog post.

Update on Lake Placid: And the million dollar question: can you make it so your Credit card has a negative balance? For example instead of saving money in an envelope and be temped to spend it, I could put it against my credit card and maybe have say--negative $1000.

I got my cabin. It's in Wilimington, 10 miles outside of Lake Placid. THey have them at a special rate for Ironman. And theres beds and a tv and stuff. It's perfect. I put my deposit down and got my confirmation (finally) today. I could take the greyhound to get there but I don't know if I can take my bike on the bus (nor do I know if I want to). The train is going to take 3 days. Like I said--dad will drive me if I'm in a pickle.

Now, I am committed to getting up early enough to catch up with alllll of your blogs, and get a bike ride in.

Goodnight loves!

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At 10:18 PM , Blogger ShirleyPerly said...

Sorry I haven't a clue how to put together a HIM training program from scratch. I usually just sort of start with one that I have in a book and then fit in all the other things I want to do as well (run marathons). Maybe you should look into hiring a coach or buying a book with some training programs in there to get an idea? I have one by Gale Bernhardt that has several multisport training programs in it (oly to iron distance races).

At 4:52 AM , Blogger Melanie said...

hope you feel better soon. I'm reading "The Triathlete's Training Bible" by Joe Friel, it also has some plans, and really walks you through building one. Good luck! and congrats on getting started on your journey to IM!

At 5:33 AM , Blogger Marlene said...

Congratulations on getting started on the program, but I'm sorry to hear you've been feeling so crappy.

Awesome that you got your cabin! And yes, you can load up $$ on your credit card to you have a negative balance. :)

At 8:27 AM , Blogger Wes said...

I think you are far better off just going with a "canned" HIM training plan than trying to roll your own. Training by minutes is the way to go for the triathlete. Track your mileage with your Garmin and bike computer.

At 9:20 AM , Blogger Lisa Slow-n-Steady said...

Sorry, I can't help much with HIM training plans, but I would probably start with something I found online and tweak it to meet my own needs.

At 9:56 AM , Blogger Jess said...

Sorry I have no clue as to a plan for HIM, but don't beat yourself up too much over the week you had. Being sick can really derail any good plan.

At 11:23 AM , Blogger Cliff said...


looks alright. Though things i learn when going long...

i) Conservative on the hard stuff...when in doubt, take a break. Don't worry about speed session too much. If a speed session is going to tired me out from a long session, I will ease the speed session.

ii) My own exp..i tend to plan more than what i do..

On paper, if i can fit in 16 hr of training. In reality, i get in 14 hr. That maybe a lack of discipline, things in life or a mix of both.

So..i would say..stay flexible :)..good to plan. Be prepare to change it as necessary.

iii) Listen to the body..the biggest lesson i learn is learning how my body react to certain training. Knowing when to take ti easy and when to push hard is tough. Though i am more often to take it easy than going hard :).

For tapering..two weeks works well. Simple rule is to do 70% in the first week and 30% in the second week. Then you will feel strong and fresh for going long :D

btw..what ur race schedule looks like?

At 11:52 AM , Blogger Vickie said...

I'm a little confused about what your races are going to be. A half IM or a full or both? My plan is to do both this year. I purchased a book and a training plan by Gale Bernhardt. The book is Training Plans for Multisport Athletes. It covers all training distances. I also purchased an online training program by her that was fairly reasonable for a 12 week Half IM plan. That will start in March. Until then, I am building base, and my plan sounds somewhat like what you're doing now. I worry that time versus distance won't equate over, but I'm not going to worry about that until I see where I am halfway through the 12 weeks. If you want to e-mail me separately about this, maybe I can help.

At 5:44 PM , Blogger Missy said...

I agree with Wes and Vickie. Gale Bernhardt's book is great and it just lays everything out for you. I used her plans for half IM's and full IM with much success (13 weeks to a sub-13 hour ironman). There's a few plans in there for people with limited time as well. I will 'swap' out weeks here and there b/t the plans if I am really busy, recovering from illness etc. Hope that helps. Oh, and getting used to going by time vs. distance is hard, I think but it works.

At 2:22 PM , Blogger lindsay said...

thanks for stopping by my blog and for the well-wishes last weekend. they definitely came in handy.

i am solely a runner, and therefore far from having any knowledge in regards to ironman's/tri's in general so sadly i can't provide any help. your plan sounds so intense! i hope all these other folks are able to help give you some guidance.

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