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It’s time to start a new log and I’m a little confused as to what my workouts will consist of or what my winter time goals will be. Mainly I want to focus on bringing some of the strength I lost during my endurance training back. I also want to increase my long runs and increase my speed.
I think the game plan is to hit the weights 3 days a week and hour each session.
One day will focus on back/biceps and core, another day on legs and core and the last day on back/biceps and core.
I’m going to run 2-3 days a week. One day working at the track on speed intervals, another day to just take it easy and have an enjoyable run and the remaining day spent on adding distance. I’m now at 16 miles and would like to get up to 20-22 comfortably.
I’ll allocate at least 1 day if not 2 in the pool swimming laps and I went to get in 1-2 spin sessions on the bike.
I’ll be working out 6 days a week with a few double headers.
I’ll also be doing a few races, but not as race pace, these will just be for fun and fund raising.
I’m going to switch up my nutrition again and probably have a few more caloric deficient days. I’d like to cut down a bit. I’m looking at a 50/35/15 break down. I can’t cut out my carbs too much because I will still be doing some endurance training. I also want to cut down on the sugar since I won’t be needing it as much.
I am allowing myself a “Holiday/Bday” cheat month in December. I have to give myself some time to just “let lose”. Ok, so now after I have re-read this I guess I’m not so confused and I have a good game plan in place.
This week and next will focus on my active recovery from my ½ ironman.
My next endurance event is Sunday Oct 7th, I’m doing my first Century ride. The only reason I’m doing this is for the carmel apples at the aid station. I can’t justify eating them any other way : )
Wednesday morning swim
200 Warm up
2 x 50; rest 10
1 x 100; rest 10
1 x 200; rest 15
1 x 300; rest 30
1 x 400; rest 30
1 x 500; rest 60
1 x 400; rest 30
1 x 300; rest 30
1 x 200; rest 15
1 x 100; rest 10
2 x 50; rest 10
200 cool down
Total 3100 meters
I think the game plan is to hit the weights 3 days a week and hour each session.
One day will focus on back/biceps and core, another day on legs and core and the last day on back/biceps and core.
I’m going to run 2-3 days a week. One day working at the track on speed intervals, another day to just take it easy and have an enjoyable run and the remaining day spent on adding distance. I’m now at 16 miles and would like to get up to 20-22 comfortably.
I’ll allocate at least 1 day if not 2 in the pool swimming laps and I went to get in 1-2 spin sessions on the bike.
I’ll be working out 6 days a week with a few double headers.
I’ll also be doing a few races, but not as race pace, these will just be for fun and fund raising.
I’m going to switch up my nutrition again and probably have a few more caloric deficient days. I’d like to cut down a bit. I’m looking at a 50/35/15 break down. I can’t cut out my carbs too much because I will still be doing some endurance training. I also want to cut down on the sugar since I won’t be needing it as much.
I am allowing myself a “Holiday/Bday” cheat month in December. I have to give myself some time to just “let lose”. Ok, so now after I have re-read this I guess I’m not so confused and I have a good game plan in place.
This week and next will focus on my active recovery from my ½ ironman.
My next endurance event is Sunday Oct 7th, I’m doing my first Century ride. The only reason I’m doing this is for the carmel apples at the aid station. I can’t justify eating them any other way : )
Wednesday morning swim
200 Warm up
2 x 50; rest 10
1 x 100; rest 10
1 x 200; rest 15
1 x 300; rest 30
1 x 400; rest 30
1 x 500; rest 60
1 x 400; rest 30
1 x 300; rest 30
1 x 200; rest 15
1 x 100; rest 10
2 x 50; rest 10
200 cool down
Total 3100 meters
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