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Posts Tagged ‘duathlon training’

I’m starting to feel strong again.

This morning I boxed for half hour,

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jumped on a treadmill and ran 2 miles,

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went into the spin room and cycled for 25 minutes,

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then hopped back on the treadmill for a final mile…

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I’m officially signed up and training for:

1. Ras Na Heireann 5k – March 13, 2011
 Run 3.1 miles
 Goal: Would like to beat my best PR from 2008

2. Wrentham Duathlon – April 17, 2011
 Run 5k, Bike 11 miles, Run 2 miles
 Goal: Finish 🙂

3. Escape the Cape Triathlon – June 4, 2011
 Swim 1/3 Mile, Bike 10 miles, Run 3.1 miles 
 Goal: Support my friend J and finish strong

4. Timberman Triathlon – August 21, 2011
 Swim 1/3 mile, Bike 12.5 miles, Run 3.1 miles
 Goal: Under 11 minute swim, under 50 minutes bike, and under 31 minute 5k

I have a few different types of goals this season. For one, I’d love to beat my best race time in all of the 5k’s I have ever done. Which was actually my first ever 5k.

The duathlon is my first duathlon and at the moment I’m doing it by myself. So I think my goal for that one will just be to finish safely.

The Escape the Cape Triathlon is a great season opener. The distance is a bit shorter than what I did for my first tri and it’s going to be my friend from work’s first tri. She is the one I went to Patagonia with and I basically got her excited about doing her first one. I wrote her up a training plan and really it’ll be great training but my goal here is to have an amazing and positive experience with her. Therefore it doesn’t matter what my time is.

The Timberman Tri is going to be the one I set a real goal for. The bike distance is 5 miles shorter than my first tri so I know I can do this race. Now it’s a matter of training and pushing myself to finish a bit better than I did for my first. The bike portion of my first tri I finished in 55 minutes (for 17.6 miles) so I know I can go fast. The swim and the run though I know I can push myself much harder.

I’m so excited for all of this…it’s just getting myself to start that’s the hard part!

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Week one of my training is completed!

I’ve actually decided to go through and modify my training program (as I’m sure I’ll do a bunch over the next few weeks). Basically I realized (with help from comments 🙂 ) that I can already run this distance, the point is I want my body to get used to it and to go faster.

So rather than baby my exercising the first few weeks, I’m jumping in where my body is already at (or basically at). I have a number of goals here all tied into one training program. I want to beat my previous PR, I really want to drop this 7lbs+ I’ve gained in the past few months and I want to be prepared and fully trained for my duathlon.

Here’s what this week looks like:



*My rest days this week are based on days/nights where I have other commitments and know  I won’t make it to the gym.

Here’s an updated week 3 & 4 (as is now):

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In March of 2008 I ran my first ever road race. At the time  I had been dating B just over 2 months and about 7 weeks prior to the race he asked if I wanted to run it too. Terrified and yet wanting to attempt to impress him, I said YES. I started running a few days a week and figured out my own training plan.

Looking back it’s funny how little experience I had in all of it. I had no idea there were thousands of 5k training programs for free online. I just knew to go to the gym, get on the treadmill and run further each time. And still, to this day, it’s my fastest road race. Over 12 road races since and I have yet to beat that pace.

I’m running the race again this year. I have signed up for it every year since 2008 (in 2008 with B, in 2009 with the girls since B was away, in 2010 although it was such bad weather I opted out so didn’t run) and now this year again with friends.

Today I realized I have exactly 8 weeks to train before this race. I want to beat my PR. Even if just by a second, I want to show myself that I can

I came up with a training plan at the end of today. I incorporated some additional training because well…I might just be signing up for a little something else in April so I need to incorporate that. I also know knew to incorporate vacations and such and to be realistic about training (I am just not going to run while I’m in Vegas for only 48 hours).

I’ve got my exercise excitement back 🙂

Week Mon Tues Wed Thurs Fri Sat Sun
1: 17-23 CT box Rest CT box 2 m run Rest Spin
45min
3 m run
Jan
2: 24-30 CT box Rest CT box 2 m run 4 x 400 IW Spin
45min
3 m run
Jan
3: 31-6 CT box 3 m run CT box 3 m run 35 min EZ Rest Rest
Feb VEGAS VEGAS
4: 7-13 CT box Rest CT box 3 m run 5 x 400 IW Spin
45min
4 m run
Feb
5: 14-20 CT box 4 m run CT box 3 m run 5 x 400 IW Rest 35 min EZ
Feb
6: 21-27 CT box Rest CT box 3 m run 6 x 400 IW Spin
45min
Run 1m
4 m run
Feb
7: 28-6 CT 30min Rest 30 min ez 3 m run 6 x 400 IW Spin
45min
Run 1m
4 m run
Mar
8: 7- 13 CT 30min Rest CT 30min 2.5 mile run Rest Spin
45min
Run 1m
5K Race
Mar
9: 14-20 CT 30min Spin 45min 30 min ez 5 x 400 IW Rest Spin
45min
Run 1m
4 m run
Mar
9: 21-27 CT 30min Spin 45min 40 min ez 5 x 400 IW Rest Spin
45min
Run 2m
5 m run
Mar
9: 28-3 CT 30min Spin 45min 40 min ez 6 x 400 IW Rest Spin
45min
Run 2m
5 m run
Mar/Apri
9: 4-10 CT 30min Spin 45min 40 min ez 6 x 400 IW Rest Spin
45min
Run 2m
5 m run
April
9: 11-17 CT 30min Spin 45min 5 x 400 IW 40 min ez Rest Rest DUATHLON?
April

*Just to note, I did a little research but I completely made up my own training program to incorporate my 12 boxing sessions, training for the 5k and for a possible duathlon. In other words, you probably don’t want to follow this for yourself! [If you have any training advice, PLEASE feel free to give it!]



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