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my 1/2IM winter training plan
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 2003-10-24 9:09 AM |
Champion  13323     Gold member |  Subject: my 1/2IM winter training plan1/2IM in mid september 2004, (plus 2 olympics earlier that year) need to get to ~ 60min run, 35mile ride and 1,200 yard swim by mid may 2004 to start the 1/2IM program. the running scares me since i have been battling tendinitis BUT it is virtually gone plus i have a lot better shoes than prior. I am confident the swim and bike will be no problem...i have swam ~1mile for my olympic before...i just need to swim 1.2miles for 1/2IM. SOOO here is my plan for running: notice 3 weeks/month i am building up <10%week, good. i will take the 4rth week for a 30-50%decrease in activity. october/november - 20min runs, 3x week december - 30min run january - 40min run feb - 40min run (to build this base) march - 50min run april - 60min run may - 60min run (to build the base) may - its 1/2IM training! My daily routine will be:
i have actually gotten up at 4:30am and completed the first week this week!!! |
| 2003-10-24 10:07 AM in reply to: #1418 |
Member 11 Boulder, CO | Subject: RE: my 1/2IM winter training plan Hey Ron! Your gradual buildup in your running program looks very good, but I would make a suggestion : Increasing the FREQUENCY of running is a big key in improving run fitness. I know you've had a history of injuries, but it would be much better for your run fitness to gradually increase the frequency of your runs to : 4 per week in Jan/Feb 5 per week in Mar/Apr/May Instead of building the time of each of your runs, keep the "short" ones (30min) in there, but perhaps add in a longer one each week and gradually increase the duration of this long one according to your periodization plan Example : Jan : 3 x 30min plus 45-75min long Feb : 3 x 35-40min plus 55-85min long Sound feasible ? Jay |
| 2003-10-24 12:25 PM in reply to: #1418 |
| Central Louisiana | Subject: RE: my 1/2IM winter training plan 1/2 Ironman you say. Well go ahead big boy and get you some of that! One day I will get to that point, but I need to get an olympic or two out of the way> Still Tri'n Michael |
| 2003-10-24 1:52 PM in reply to: #1419 |
Champion 13323 Gold member | Subject: RE: my 1/2IM winter training plan good idea on the combo short/long runs. running 5 times a week? isn't that a lot...even schedule wise with the other stuff. or should 4 out of 5 be shorter and the fifth be the long? will that keep me more 'injury free' with the many short ones - the 4 and 5 per week runs OR is that just for endurance and some initial base building? once i do the 4's and 5's from jan through may - do i go back down to 3 for the 1/2IM training (that is what it calls for) and 'in between' race training? thanx jay...going running now for 20min in the new asics. i'll either come back excited or crying. |
| 2003-10-24 1:54 PM in reply to: #1422 |
Champion 13323 Gold member | Subject: RE: my 1/2IM winter training plan hey michael...maybe we should hook up for an oly...any dates for '04 u had in mind? i know u were thinking on taking a few out. |
| 2003-10-24 9:23 PM in reply to: #1424 |
| Central Louisiana | Subject: RE: my 1/2IM winter training plan I haven't made out my schedule yet, my coach is pushing me to consider TinMan in Shreveport LA and it is usually in June. I really haven't given my race schedule a lot of thought yet. I know I will have 3 sprints on the schedule and a an Olympic hopefully. I will look at the schedule and let you know. With the little one due to arrive at the end of May  , I am not sure what training will be like. Still Tri'n Michael Edited by Michael 2003-10-24 9:25 PM |
| 2003-10-28 12:39 PM in reply to: #1418 |
Regular 62 Lakewood, CO | Subject: RE: my 1/2IM winter training plan Hi Ron, I was thinking about a 1/2IM too next year, but I may just concentrate on a couple of Olympic distances. I will decide in the next few weeks. If I go for teh 1/2IM, maybe we can share plans. Have you raced the tri in Cleveland? I did it back in 1996 as part of a relay team, when they had the ITU world campionship. We may come to visit Ohio this next summer and was thinking about racing that race. Do you know the date? Take Care, Enrico in CO |
| 2003-10-29 7:56 PM in reply to: #1418 |
Member 95 Walla Walla, WA | Subject: RE: my 1/2IM winter training plan What half-iron man are you thinking of doing (anyone?) I want to do Utah, it's a Kona qualifier, and it's not too far from New Mexico (my home state). I don't know if they're going to do it, because the last two years they've had do cancel the swim for everyone but the Pros. As far as how I plan to train? I'm doing the full program with the cycling team here at school, so that means riding almost every day, plus weights. After the new year I'll start swimming and running a little. For now, I'm just on my bike. -S |
 2003-10-29 9:08 PM in reply to: #1490 |
| Subject: ... This user's post has been ignored. |
| 2003-10-30 6:12 AM in reply to: #1492 |
| New user 11 Madison, CT | Subject: RE: my 1/2IM winter training plan I used to live on Coronado (I was stationed at North Island). Now that winter is coming I sure do miss that weather. Maybe I'll return there for a tri someday. |
| 2003-10-30 11:14 AM in reply to: #1494 |
| Subject: ... This user's post has been ignored. |
| 2003-10-30 7:51 PM in reply to: #1469 |
| Champion 13323 Gold member | Subject: it could be one of these... or if u know which...i'll tri it w/ya! as long as the wife and new child is cool. |
| 2003-11-02 2:33 AM in reply to: #1418 |
| Veteran 112 , Zurich | Subject: RE: my 1/2IM winter training plan Ron, your TP looks great...good consistent improvement. One thing you might want to try and change is to move your long run from the weekend to the middle of the week. A couple of reasons... 1. doing one long event on Saturday (whichever you do) rarely leaves you recovered for session the next day. Breaking them up allows you to do both key workouts fresh. For 1/2 IM and above, these long endurance sessions are going to be your key workouts almost every week, so it's best to get the most out of them. 2. Remembering Ohio weather, leaving 1 day open on the weekend gives you flexibility to bike either day depending on conditions. 3. Scheduling an 'off' day on the weekend where you don't also have to work, will earn you significant bonus points with your spouse, thus helping you stay in the sport for a long, long time. Scott. |
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