Starting Over From Scratch

Hello All,

Thank you in advance for advice.

I am 50 year old registered for my first sprint-tri Oct 4^th.  My background is as follows. I have been a reasonably fit adult (HWP) but with no formal long term exercise program. This spring I had a health problem (weird post-viral neuropathy) that had me functionally bed-bound for 2 months and then severely limited an additional two. I began exercising early July…starting on bike and very slowly. Summary is:

Bike: now up to 5+ days a week. Spinning low gears only. Can now make 15 miles at @15 mph with heart rate holding under 150. I am up to 70 miles per week.

Swimming: I was “raised in the water” and am very comfortable there, but have never been an efficient swimmer or swum competitively. Wanting to do better, I have purchased “Total Immersion” and my current swimming is strictly following the exercises in the book. Yesterday did ¼ mile on back/side, no arms, gentle kick only. I am impressed with the noticeable improvement and am optimistic. It is a cool and logical method. I expect to be back to swimming freestyle in about a week. FYI: As a baseline I can easily swim ¼ to ½ mile with combination of freestyle/breast stroke. Slow (10-12 minute ¼ but safe. Open water is not an issue. I will not drown.

Running: This has been the worst. WOW. Talk about de-conditioning effects. I am currently “running” 3 miles 3 times a week. It is more like run-walk with the “run” at 12:30 pace. Ugh. I can make about a mile without stopping then run-walk the remainder. Usually walk when legs poop out which equals HR of around 160-165 (my max is about 178). Walk ‘til HR is 130 then “run” and so forth. Pace today for 3 miles was 12:50 (ugh again).

When I decided to add the tri it was out of long term desire combined with goal-oriented motivation. I have no illusions of “peaking” or pushing for times. This is just part of continued training. Last is ok compared to 4 months ago when standing was strenuous. Before I registered I did a “home neighborhood” tri of same length to make sure I wasn’t being unrealistic; (1/4…14…3.2) walking most of run was done in 1:57. My goals are: #1 get back in shape. I have no desire to EVER AGAIN feel the fatigue and lethargy I experienced this spring. #2 establish a life-long term training program. I have unlimited time to train for the next 2 months…then it will be more restricted.

So the questions:

• I want to gain as much as possible over next 8 weeks…but without risking injury/set back. (I do have full green light from cardiology to push). I can do 1,2,3, more sets per day; can mix and match workouts, add weights, stairs and so forth, but have not yet done so.
• What are your thoughts on the most gain while being injury-safe conscious?
• Riding is comfortable, should I push that mileage on up or is it better to focus on what is weakest?
• Ideas about how to gain on run (which I assume is most injury prone). Add stair-master? Walk between running days? Weights?
• And finally what about rest periods. I am exercising so slowly and carefully I don’t “feel” the need for off days but know that somewhere there exists a logical balance for best overall gain.

 Thanks you all so much and I look forward to meeting some of you.

 John