Sunday, January 25, 2015

Week 1 of a New Plan

At this months Bluegrass Tri Club's kick off Steve won this...

Since he has no desire of doing a triathlon ever I was the lucky recipient!  The options are Olympic or Half Iron distance.  I really had no intention of doing either distance this year but I really can't pass this up.  My plan is to do the Olympic.  It will be a river swim which really creeps me out.  So I have that fear to overcome.

I found some training plans on Beginner Triathlete & created a hybrid between their 16 week Balanced 2x & 3x plans.  Meaning 2 or 3 swims, 2 or 3 rides, and 2 or 3 runs per week.   I moved some of the workout days around to work with my schedule better.

Today, Sunday January 25th, is exactly 16 weeks out but I already made an adjustment to the plan because yesterday we woke up to this....

Although absolutely beautiful I did not want to risk running in the snow since I am still coming off my most recent running injury.  So I decided to do this instead....

One hour and 20 minutes of Spinervals.  I plugged in my headphones & followed along with the DVD.  It wasn't great but not horrible either considering I really dislike indoor riding or running for that matter.   Today I will get my 5 mile run/walk in plus a swim.

So my new plan for Week 1 looks like this:

Sunday: Swim 35 minutes, Spin 1h20m (did this on Saturday)
Monday: Walk & Weights
Tuesday: Run 3 miles
Wednesday: Spin 50 minutes
Thursday: Run, 25 minutes, Weights
Friday: Swim 40 minutes, Yoga
Saturday: Run 6 Miles

I move into a new role at work starting in March.  I am hoping that frees up another early weekday morning so I can get in the 3rd weekly swim.  I am really excited to have something big to train for again.  I may even start blogging regularly again - gasp!

My official winter / spring race calendar looks like this so far:

February 22nd - Shelbyville Triathlon Series #1
March 7th - Railrunner 5K
March 22nd - Shelbyville Triathlon Series #2
March 28th - Run the Bluegrass 7 Miler
April 12th - Shelbyville Triathlon Series #3
May 17th - Challenge Knoxville Olympic Tri

I am looking into a swim clinic in Atlanta the weekend of April 15th.  I have been using the Swim Secrets workout cards for several months now & thought it may be helpful to take one of their clinics.
A race that same weekend is the Heart & Sole Triathlon which I will most likely do if the swim clinic doesn't pan out.  And finally, I will be signing up for this fun sounding new race on April 24th.  It is a twilight 5K through the beautiful grounds of Kentucky Horse Park during Rolex weekend.

Wow, that's a lot of racing.  I am hoping these new Hoka Cliftons keep me healthy.

Happy training folks!

Sunday, January 4, 2015

2014 in Review Plus a First Quarter Plan

Happy New Year!
I can't believe another January is here!  For me, tomorrow starts the true buckling down.  We had a good holiday but I am ready to get back into the groove again.  Lets see how long that lasts :-)

Last January I set the following goals:

Swim: 100 Miles
Bike: 1000 Miles
Run: 500 Miles
Weights: 2 per week
Yoga/Pilates: 2 per month
Races: 12

Below is what I actually did in 2014:

Swim: 76 actual Miles
Bike: 1193 actual Miles
Run: 659 (includes 293 walk miles) actual Miles
Weights: 0.58 per week
Yoga/Pilates: 1.25 per month
Races: 13

Overall I am OK with how the year went.  I still wish I could run more but that may be out of the cards for me.  I can't seem to increase any run mileage without some kind of injury.  Hence all the walk miles last year.  I much rather stay healthy & be able to do shorter distances than nothing at all.

What I really want to improve this year is being consistent with weight training & yoga.  I started the year off good but it really fizzled over the warmer weather months.

Instead of full year mileage goals this time I am going to set a quarterly plan.  I think this will work well with my lack of blogging too.

January - March 2015:

Sunday: Spin/Cycle & Swim
Monday: Walk & Weights
Tuesday: Swim & Run
Wednesday: Spin (starting in February), Walk & Weights
Thursday: Swim & Run
Friday: Yoga
Saturday: Run

Races: Shelbyville Triathlon Series #1 (February) & #2 (March). Run the Bluegrass 7 Miler.  I WILL do that Shelbyville series this year!

The only full year goal I have set is the 2015 in 2015.  I am on a 3 person team with Audrey & Shannon.  Otherwise, there would be no way I could meet this!  Even with a 3 person team, this still ends up averaging about 2 miles per day.

Happy New Year!

Sunday, November 2, 2014

Numbers Catch Up

As most blogs usually do, this one has also fallen by the wayside.  It has been several months since posting a numbers update.

The goal this summer was to get my hip finally in order. In the process, I dropped one weekly run & added bike miles.  It has been a great balance between being mostly pain free & maintaining speed & fitness.  Plus the added bonus of doing what I enjoy most - riding the beautiful back roads of central Kentucky.

July Numbers:

Swim: 11,707 yards
Bike: 109.37 miles
Run: 31.17 miles
Walk: 36.97 miles
Yoga/Pilates: 3
Weights: 0 but doing glute exercises regulary
Races: 1 - Asheville Sprint Triathlon

August Numbers:

Swim: 10,577 yards
Bike: 209.42 miles
Run: 33.02 miles
Walk: 8.75 miles
Yoga/Pilates: 2
Weights: 0 but doing glute exercises regulary
Races: 1 - Danville Sprint Triathlon

September Numbers:

Swim: 5,587 yards
Bike: 188.1 miles including Savory Cycle
Run: 30.07 miles
Walk: 18.7 miles
Yoga/Pilates: 0
Weights: 0 but doing glute exercises regulary
Races: 1 - Tri for Sight Sprint Triathlon

October Numbers:

Swim: 8,500 yards
Bike: 217.48 miles including Backroads Brewer Ride
Run: 31.39 miles
Walk: 13.7 miles
Yoga/Pilates: 3
Weights: 2 plus doing glute exercises regularly
Races: 1 - Black Cat Chase 5K

Numbers through October:

Swim: 109,985 yards Goal: 176,000 yards
Bike: 1089.78 miles Goal: 1,000 miles
Run: 340.65 miles Goal: 500 miles
Walk: 217.99 miles Goal: n/a
Yoga/Pilates: 11 Goal: 24
Races: 10 Goal: 12

The majority of the goals I will miss this year and that is OK.  My overarching goal is to have fun & stay healthy which I have achieved this year and that is a major win in my book!

What's next?  Still on the fence on the Frog's Gone Wild triathlon next weekend.  I will wait until mid week to decide depending on the weather.   I did register Steve & I for the Thoroughbred Classic 5K on Thanksgiving as well as the Jingle Bell Jog 5K in December.  I also plan to run the Southern Lights 5K with my running girls.

Backroads Brewery Ride
Photo by Jody Shoup
Last weeknight ride of the season.
Glad it was dark because there is a bug in my teeth - eew!
Photo by Ruth Adams
Berea Pinnacles Hike
Black Cat Chase 5K - 10/24/14
Photo by Jill Van Tassel
West 6th Halloween Run
West 6th Halloween Run
Photo from West 6th Facebook page


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