Asphalt Junkies CLOSED AND GETTING OUR FIX (Page 70)

Wow, glad she's at least alive and somewhat ok.  Hopefully a full recovery is in her future.

Matt, that's some serious dedication.  I decided to run inside today at lunch due to the heat and humidity around here (98 and humid).  My body isn't ready for that kind of summer quite yet!

I'm sure your office mates appreciate you returning to work! 

Alrighty!  Are you guys ready for a puzzler?  I think I've worked things out so I can get childcare during the week one day so I get my long run done.  I'll still do my long ride on the weekend.  It will be nice to separate those workouts!  Anyway, I'm having a hard time figuring out how to arrange my workouts.  Can you help me?  Here are the requirements:

• long run on Tuesday OR Thursday
• long ride on Saturday OR Sunday
• 5 total days of running / week (includes 1 tempo / hill day)
• 4 total days of cycling / week
• 3 total days of swimming / week
• Friday would be my optional day so I need to keep it shortish and easy

Anyone want to take a stab at it?  I've been trying to arrange it for a good 2 hours now.  Aragh!!!!

OR.....what about a 10 day training week????

You have about my schedule, except I take Th off.  I guess you could exchange my Th and Fri.  This work really well for me in terms of feeling strong for all the workouts.

Here's what I try to do for my typical week.  Swimming both weekend days is because I have access to the lake.  I can move the lunch workouts to the PM if life dictates.  I’m not sure which run would be tempo run, I do all my runs at casual pace.

Mon:

AM: TT bike, run at lunch

Tues:

AM: Long run, swim PM

Weds:

AM: Hills bike, run at lunch

Thurs:

Rest, or swim

Fri:

AM: medium long bike, run at lunch

Sat:

AM: Long bike, swim whenever

Sun:

AM: swim, PM run

What about this?

Monday: Off

Tuesday: Easy Run and Ride

Wednesday: Easy Run, Ride and Swim

Thursday: Long Run and Ride

Friday: Easy Run

Saturday: Long Ride and Swim

Sunday:Tempo/hill Run and Swim

If you have to opt out of Friday's workout you could always shift it to Monday.

Just another suggestion...but what's the optional thing?  If it can't all fit, remove a bike day.  4 of them per week isn't as necessary.  And, for someone that's already a skilled swimmer, 2 of those per week is OK too.

Mon: run/bike/swim
Tue: long run
Wed: bike/swim
Thu: run/bike
Fri: run/bike
Sat: long ride
Sun: run/swim

Friday would be optional due to limited childcare.  My swim really needs to be at 3 days per week.  I work very hard at it.  I could easily remove a bike day if necessary.

This is kinda what I've come up with, too!

Oh my.  Hope she recovers well.

JonnyVero - 2012-06-20 1:14 AM

owl_girl - 2012-06-19 5:00 PM Please say prayers for a friend / coworker that was in a serious motorcycle accident today.  She was transported to a larger hospital. 

 

Prayers for quick and full recovery, as well as wisdom for the doctors, and peace for anxious family and friends.

Well said and I have added them to my prayer list the other day when I saw that you had posted it. 

Matt I can relate I did an 8 mile run this evening and it was only 90 degrees. If I had the option I would have done exactly what Warren did and I would have stayed indoors. In any case it wasn't totally unbearable as there was a breeze and I was drinking a lot of fluid and keeping my pace slow and easy not that I really had choice there. I will say after the first 4 miles I headed for the freezer and stuck ice under my hat. First time I tried doing that and I must say it does work wonders. It lasted about a mile and got me going again. Also the breeze picked up for the second half of the run which was nice so it wasn't really as bad as I though it would be.

I'm sorry for all the short stuff this week.  It has been kind of weird this week.  It seems that every time I sit down to catch up and post a few comments something comes up that was neither planned or foreseeable.  For instance: my nephew came up last night to finish up a few things with the Air Guard before heading to Texas today to get ready for firefighting school, today was Laiken's college orientation, etc..........

I have kept up with all the posts but haven't had time to post for the above reasons.  It really is a really weird kind of busy this week.  Another thing that is slowing me from posting much is my time at work.  I have been very intentional about getting out into the field with my crew to actually do work that is visible rather than sitting at the office and doing work that is not necessarily mine to do, but someone else's that I have been doing..............well because he's not doing it.  Now I am trying to allow him to either do it or answer the questions as to why it's not getting done since it is his job to begin with.

Enough about me!

Warren, I thought the post about comparing ourselves to another athlete was very well stated.  All of us get caught up into the same traps of competitive our nature and can look beyond our own goals.  For instance; as I read Jeff's RR from this past weekend, I found myself wishing I could have that kind of run split.  Maybe someday if I chose to stay in the game long enough to keep gaining speed but my focus should be on racing and training for MY races and not someone elses.  And more importantly, spending time with those I love and also being an impact to others in the time and place I am in.  Looking beyond myself is something that Lis and I have recently discussed...............

.......Training and racing for a purpose.  She, Lis, was just cleared of breast cancer, as many of you know (Facebook).  She wants to begin to do some volunteer work and some 5k walk/runs for breast cancer research.  She also wants to get a pink ribbon tattoo as a symbol of her support and to help remember how God has blessed us with health.

I am considering racing for Wounded Warriors of something in support of our military service members.  Many of you know I have a lot of family members who have been involved in the military and 3 of them in combat units in the Marine Corps.  I have a special place to reserve these people in my heart because they offer so much to us.

Anyway, enough about some kind of random stuff but some stuff that you made me think of Warren.  The post you made is what I think this group is all about, and I think that is why we have been able to mesh well from across the country.  I hope each person as they move throughout each day in life and their own personal triathlon journey will remember the principals that we seem to agree upon................Attempting to touch another life for purpose and support, whether our own family or athletes looking to grow into more experienced and better athletes.

Wow!  I just sat down to write a couple of lines to let everyone in on a couple of recent details, and then all that.  Okay, enough of me.  I hope to check in tomorrow.

I won't weigh in on the actual schedule itself, I think others have provided a list of pretty good options.  My thoughts are about what kind of races are you training for?  I know you're talking about a fall marathon and that easily explains the 5 days of running, but with the kind of volume your looking at is a IM in the close future?  (Did you know that IM Tahoe is sold out for next year?) 

I think the either the bike or swim could go pretty easily from any given week.  I think missing some WO's here or there will definitely not hurt any of your training.  Your swim speed is pretty good already and I agree with Jeff about the bike, so either one could go when needed.

me again, what I'm looking for in a tri bike is not necessarily weight reduction (it does not have to be carbon, aluminum is fine) cause I'll NEVER podium but I want a dependable, as close to maintenace free bike as I can get.  I do not want the Ferrari model but maybe a Toyota Tundra model, tough work horse.  I've heard Felt are good and my dream bike is a Cervelo P-1 but they quit making them.  Any others I should consider, I do not want an off brand where U can't get parts or service.

Jo63 - 2012-06-21 7:28 AM Stan that is awful about your tirees I always wonder why people think it is funny to do things like this. And now Jonathan with the flats, seems like the Junkies have the same issues in groups I hope this trend doesn't continue I have my first Tri this weekend and for whatever reason Iam pretty nervous, especially since it is training no pressure I am thinking it might be because of my HIM performance in Oct. Or the swim? The last time I swam in there the beach was closed for the season so there was no one around my husband kayaked next to me but it was really creepy not quite sure why,I slightly freaked out so I am thinking I might go down there before the race and get in an open water swim before Sunday gotta figure out where I can fit that in.

I think it is a great idea to get a swim in before the race.  I think each person should get a OWS before their first race each year.  Swimming in open water is a much different feel because "there's no bottom" and no black line to follow.  It tends to increase stress for the above reasons and then add the race stress to the mix and it can be disaterous from an end of the day result.  Take the extra time the day before your race to get a solid OWS in in the water that you'll race in (if you can) and  the use the swim as a warm up on race day and work the bike and run as part of the race.

The Cervelo P2 is always on everyone's short list of great budget tri bikes.

As for size...most people actually end up on a frame size just a little smaller than their road bike.  So definitely don't assume you would get the same size in a tri bike.

I think on Slowtwitch you can find an article reviewing the tri bikes under $2000.

Jo63 - 2012-06-21 6:28 AM Stan that is awful about your tirees I always wonder why people think it is funny to do things like this. And now Jonathan with the flats, seems like the Junkies have the same issues in groups I hope this trend doesn't continue I have my first Tri this weekend and for whatever reason Iam pretty nervous, especially since it is training no pressure I am thinking it might be because of my HIM performance in Oct. Or the swim? The last time I swam in there the beach was closed for the season so there was no one around my husband kayaked next to me but it was really creepy not quite sure why,I slightly freaked out so I am thinking I might go down there before the race and get in an open water swim before Sunday gotta figure out where I can fit that in.

Jo, I wouldn't be one bit surprised if your nervousness comes from the swim.  Let me just mention that I have felt a little weirded out while doing open water swims myself...whether alone, or even with a small group of friends.  But have never been weirded out in that same way during a triathlon.  You just don't feel alone.  You're in a crowd and you know that every living thing in the water has been scared as far away from the commotion as possible!  It's very different (in a good way).

Thank you for the suggestions everyone!  I really appreciate your input.  Here is what I came up with just in case you all are trying to rearrange your workout schedule.  Next week, I'll give it a go!

• Mon-bike and swim
• Tues-bike and run
• Wed-swim and run
• Thurs-long run
• Fri-swim and bike (can eliminate one or both depending on life and/or fatigue)
• Sat-long bike and short run (brick?)
• Sun-tempo OR hill run (alternate each week)

Not thinking about a fall marathon.  That will be next June.  I'd like to Boston Qualify but having fun is most important.  I'm going to do a metric century ride in October.  I did it last year.  It's fun but I'd like to do it for speed this year.  (I've heard that REV3 is trying to get a race setup in that area.)  Other than that, I just like the challenge of high volume so I can kick butt at the short races.  Yes, Ironman is a possibility in a couple years.  I'd like a lot of base padding before I ramp it up.

My swim still needs a lot of work.  I really struggle in the water.  I like the idea that you mentioned of making the swim a warm up for the bike and run.  I think I'm going to incorporate that mantra into my pre race meditation.

Thanks Jeff, now I have another site to look at...lol  and it was good, but I barely have time for this one...lol.

Tracy, looks like U got it under control!