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?...
RACE DAY!!!!
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!
Labels: I have a million questions, Ironman Plan, ironman training, Lake Placid
posted by AddictedToEndorphins @ 9:30 PM
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