Playmobil31's Group - CLOSED (Page 4)

Yeah, usually, I'm not that scared by the weather (already ran with my water freezing into my bottle... THAT was cold!) but yesterday, I was not feeling it...

Anyway, I'm glad to see that almost everybody got a plan for January.

What I propose is that we all announce the goal of the week, in terms of swim/bike/run/strength/other and assess the results on the week after

As an important note, do not underestimate to put some recovery weeks inside your plan. It is very important to let your body recover and reconstruct itself on a regular basis. Otherwise, you will overtrain and likely get injured.

after a very chilly ride yestarday. I hit a wall( a cold). getting some medicine and orange juice tomorrow.  hope i can breath in a couple of days.  not sure what plan to go with my first event of the year is April 28, 2012.  I could go with a spring plan but i'm already past where the plan starts.

any suggestions??

It is tricky to come up with a plan.  I've tried a couple times but what I'm going to end up doing is using the basic 2x OLY plan from BT and modifying it to incorporate a beginners HM plan from Jeff Galloway for the run.  I need to go run focused to start because I just signed for a HM in March.  After that, I have my first sprint on April 1.  The hybrid OLY program, with 3x per week of run should get me through the HM and my first sprint.  The HM is my first so the goal is to finish with a run/walk strategy.

After that, I'm planning to work on a 3x OLY tri plan, probably until the end of the season.

Not sure if that kind of mix works for others in the group as I guess it is dependent on whatever early season events you have planned.

Alex - any feedback on incorporating a HM (or any other run specific) plan into the tri plan...is that a reasonable approach?

James

what is the jeff galloway plan.

I think i'm going to go with run focused plan also. but between the oly and sprint plans. i will have my plan finalized this weekend. hope it turns out well.

my spring goal is 1:15.00   this year

The Galloway plan basically gets a beginner runner up to HM distance.  From scratch the walk/run plan takes 19 weeks - I only got about 10 weeks so I'm starting half way...I should just about be able to handle jumping in at that point with my current fitness level.  I haven't studied it that closely yet but it basically prescribes finishing HM's at different paces based on run/walk ratios.  I think there is one for pure running as well - another tri friend from this site recommended the program.  As this will be my first HM, I'm fine with a run/walk effort.

I did notice on the OLY plans the long bike ramps up from 80 mins to 155 mins over 2-3 months...I have no issue with a 2.5 hour bike ride but I do have an issue with a 2.5 hour bike ride on a trainer.  It's going to be a while before I'm riding outdoors, so I'm going to modify the bike section to be more trainer friendly.

Cheers

James

Regarding the plan discussion,

I would say there is a lot of difference between a HM plan and a OLY plan.

The 1st one will be run specific when you include 2 other discipline for the second one. I think you should first set your goal race: which one is your real target this year, then go from there.

My personnal approach would be to mix a OLY plan with a 70.3 plan for the run portion only. In that case, you are cover for both but it might be a bit demanding.

Regarding jumping in the middle of a plan, I would say it depends on your current level of fitness. I would be advised not to do it because you will be missing the first half of the plan which is where you are building your base. Make sense ?

You get used to it... a good playlist, some movies on the iPad, and, most important, a comfortable saddle !

Jason - sorry to hear you have a cold. Pump in the vitamin C, get plenty of sleep and plenty of fluids. Man, having a cold stinks!

Group - cool, people's plans seem to be coming together.

I decided to make my plan a little more tangible.  Month of Jan, focus on TKD with a little s/b/r thrown in for endurance.  Once the test date is over (and hopefully I test and pass or it throws a wrench into what follows), swing the focus to tri, maybe even start using the 2x Oly plan (TBD which plan).  I would also like to get swim lessons in Feb. to improve my time.  I know how to swim and am very comfortable in the water, but I'm really not that fast.  Surely there are changes that could be made to my form/stroke to improve. Plus it would be nice to learn some drills.

Keep up the good work!

I found joining the Tri Club swim group has been great both improving my swimming technique, speed and form. It really helps to swim with others and against a clock with a qualified instructor guiding you and would really recommend it if you have it as an option.

I like the sound of mixing the run element of a 70.3 with an Olympic Plan as I want the strong focus on improving my running. I had all but committed to the Olympic Run Focused Plan but will now look into taking the 70.3 run element and incorporating that in to my Olympic Plan.

Thanks for the suggestion, exactly why this Group is good! You get ideas and suggestions that left to your own devices might be missed or never thought of.

Just did a Bike today but the furthest I have been to date 23.85 Miles (1hr 52 mins).

Cheers

David

Real close on my new plan as well...putting the final touches on it this evening over a couple beersWishing you all a very Happy New Year...looking forward to making great strides in 2012...

Cheers!

James

Happy New Year to you All!

I have decided not to incorporate the 70.3 run into my plan and so will stick to my initial out of the box BT Olympic Run Focused plan - Starting tomorrow!

That said I had to get out today and did my furthest run yet, 6.32 miles (10.2k). Felt great and a lovely spring like day over here with sun shining!

Looking forward to my first Tri season!

Cheers

David

happy new years everyone.

I've decided to go with the 16 week oly run focused plan. but i will be adding atleast 1 run to it aweek.

Happy New Year to all of you.

I hope 2012 will bring some sweats, some good workouts and always remember, the journey to reach your goals is even more important than the goal itself !

Happy 2012!

Alex

Sorry I have been slacking in my post but not my workouts.  Pool was closed last week so I focused on running and biking  I'll just jump right back into the pool tomorrow.  So my plan for January, I think I mentioned, I am maintaining a 60 minute run, a 1:30 ride, and a 40 minute swim and that is until February 6th, the big day I start my training for my 70.3!  I got The Woman Triathlete book for Christmas and realized the hardest part of January is to not pushing it but to just build a base.  When Feb comes, I'm not really sure how to put my plan into my planned.  

 If anyone is interested, I started writing in my blog again.  It's about my journey from being deathly sick in my anorexia and bipolar and my journey to my Ironwoman!  Let me know if anyone has any questions or wants to talk about anything!   Ironwoman27.tumblr.com  

HAPPY NEW YEAR EVERYONE!! This is going to be the best yet, I can feel it!

ALiCiA

p.s. How to I add I picture?  Every time I try it says my picture is too big.

This is SO TRUE ! Always remember that a ton of people are pushing too hard when it is supposed to be easy and too easy when it's supposed to be hard!

Congrats on your blog, I'll follow it to see where you'll go

Plan for this week: 3h bike an 2h45 run. We'll see on sunday how it went.

What's your plan for this week all ?

I suppose by sizing down your picture ?

So, plan for this week is to start the 20 Week Olympic Run Focused BT Plan and get back into the full week training! Plan is minute based and even though my goal is to complete a number of Sprints this year I figure I am able for this plan and it will put me in a great place for the Sprint Tri's.

Mon (today)- 24 min run (2.56 miles) Complete

Tue - 32 min run

Wed - 80 min bike

Thur - Rest Day

Fri - 40 min swim

Sat - 40 min run

Sun - 24 min swim & 28 min Bike

Not in the plan but I will work it in is the Goal I set of running 20K before the end of January which I am planning to complete on Saturday 28th January 2012!

Cheers

David

Alicia - very true on pushing too hard too quick.  After a summer of cycling in which I made some good progress, I pushed on the running too far too quickly when I started in September and instantly picked up a series of nagging injuries.  Hopefully all good now and have a decent fitness base to build on.  When is your HIM this year?  I'll also check out your blog and training logs as well...good luck!  I'm not sure on the picture either - I think it's a matter of resizing it until you get it below the file size limit.

David - I'm following a similar technique.  I used the oly plans as guidance and worked in a half marathon run/walk program for the running element to take me through end-March.

How's everyone else?

My plan is kinda of a hybrid that I had to customize for me because I am a very weak swimmer and need to build volume while maintaining the bike and increasing my run distance.  I realize I am mixing times and distance into my plan but that's what works for me right now in each sport.  It's run focused with a "featured" long run each Sunday.  Bike would usually be distance but I'm on the trainer for a while.

My plan for this week is:

MON - S 600 yds B 30 mins

TUE - R 30 mins easy ST

WED - REST

THU - R 5K ST (core)

FRI - B 45 mins ST

SAT - S 600 yds

SUN - R 7 miles

I hesitated to post this, but then thought it might help hold me accountable...sorry it is a little wishy-washy and not very specific as I am not officially following a tri training plan at this time.

M - bike on trainer (Fitness Center is closed, so no TKD)

Tu - run, or rather, 'run' LOL

W - TKD

Th - 'run' and/or strength/TKD bag

F - Swim, then undo any training by going to Philly to have cheesesteaks, beer, and watch the AHL Winter Classic game.  Go Bears!!! WOOOOO!

Sa - bike outside

Su - 'run'

All runs will be short in distance as I have not really been running lately.  Just trying to get myself into the habit of running more, period.  I figure if I keep the distances short and 'happy', I will be more willing to get out there.

Game plan for the week:

Today: rest  Man I hate not having stuff lined up back to back I get nothing done and sleep too much so this day turned into a rest day

Tuesday:  run 30 minutes  swim 30 minutes

Wednesday:  Easy 60 minute spin ride 

Thursday: 30 minute run followed by my favorite hot Kundalini yoga class

Friday: 60 degrees!  60 minute long easy run out on the trails

Saturday: Long 1:30 bike ride  

Sunday:  Long swim day

Can't wait for school to start in two weeks and then there will be some order

Somewhat of a passage of rites of kind at the pool today for me...so I show up and half the pool is taken by a water aerobics class leaving only 3 lanes for lap swim.  My usual slow lane by the wall is taken by 2 girls working through a planned workout so I had to use a middle lane - the ones "reserved" for people that can really swim!  I was well out of my comfort zone without my bail out of the wall next to me.

Then chatting with the guy sharing the lane and turns out he is prepping for his first Ironman...great!!  But he was super cool...I told him I suck at swimming but he just told me not to worry and relax.  We talked about triathlon for a few minutes then got on with our workouts.Then another girl joined the lane and the guy tells me, now this girl is really fast...!! Great...yikes, this just gets better!!

But, in the end it was a positive experience - my technique was as good as it can be for me because I couldn't afford to get hung up and in the way.  I completed my volume in 50 yd sets in about 1/2 hour including rest time and felt like I had a great swim workout.  I guess the point is that for those of us that really struggle with the swim and get thrown into an awkward spot things can still work out just fine and when they do it is a massive confidence booster.

Cheers!

James

this weeks goals are as follows.

Monday rest

Tues: 34m run. very easy

Wed. swim 1000m  and bike(spin Class maybe)

Thurs. 34 Run very easy

Fri. 25  Run medium effort

Sat. 40 run easy

Sun. long easy Bike

Congrats, James!  It sounds like being put out of your comfort zone and into the 'fast' lane worked out about as well as it could.  You were sharing the lane with someone friendly and understanding and an Ironman hopeful to boot! Way to go, keep up the good work!

Day 2 of the plan completed, long bike tomorrow and I am really enjoying it!

I haven't been in the pool since before Christmas but took my 2 year old today and he loved it! I am back in the pool on Friday!

Good luck to all in achieving your Goals!

Cheers

David