Training plan question..

Running back to back doesn't have to be a problem depending on how much you run, how fast and how long you've been running.

I run 4 days a week: Sun, Mon, Tues, and Thurs. My Monday evening run is short and slow.

I've found some helpful info on this site: http://www.davidhays.net/running/buildingbase.html

Funny you say running would be the easiest in the morning. No way would I be able to get up, get dressed and get myself out the door for a run. And don't even mention swimming. But I can thrown on some shorts and sit on the bike trainer while watching Good Morning America.

I suppose if I were in your position, though, a run would be the better option.

Having all your swimming be early in the week is OK too. My swims are on Monday and Wednesday. I suppose I could figure out a way to get another one in later in the week, but I'd rather go running.

Congrats on setting this goal! More power to you!

PS. I used to have some very good friends in Jackson. My Daddy's people are from Brookhaven.

I like doing my longer workouts on the weekends. Long swim on Saturday and bike/bricks on Sunday, then off on Monday. I also like it that way because it coordinates my preparation better with the actual weekend races.
The only suggestion I would offer would be to do your 2x day on Wed before your off day.
Also, living in the real world, expect to have conflicts and have to miss workouts and switch things around at times.

Good luck with your program.
Mark

Regarding weight training, I just do old-fashioned, Army style calesthenics. I (try to) do push-ups and sit-ups three times a week, usually before I go to bed. The reason I chose these over weights is that I'm hoping to increase my repetitions and, therefore, my endurance. Plus, I didn't want another time commitment that I had to go to the gym for.

I'm originally from MS as well. I grew up in Ocean Springs, and graduated from Miss. State. My wife is from around the Columbus area. Live in west-central Arkansas now.

Thanks for the replies everyone..



No doubt.. Thats one of the reasons that I hacked up the original workout.. so I would have the best chance at making as many days as possible..



Yeah.. I don't run much.. and I have some weight to loose.. Also.. I did a back-to-back not long ago and my right knee ended up being rather sore at the end of my second days run.. Maybe once i become a stronger runner I'll be able to look at my schedule again..



I've been doing some also.. but I really would like to get a better overall strength workout. Maybe some of those workout bands would give me this without another trip to the gym.. although.. currently I have my lifting days on the same days as my swims so i'm already at the gym.

Has anyone had experience with those "power bands" or resistance bands or whatever they are called? Maybe that would be a good way to go..



Go Bulldogs!! I graduated from State as well!

Thanks for all of the input everyone!

Will

OOPS...

ok.. so I found another problem

I totally messed up my time calculations and should actually be in week 3 of my plan and I don't think that I can do the times for the run and maybe not the swim either.. Continuously that is..

Looking at what is left ahead of me.. Is it too much to fast and will I be ready?

Is it possible to tell by just looking at the plan and not really knowing me?

Thanks again
Will

I can identify with your questions. I am in week 3 of a 16 week program for a tri on may 21. my work schedule is schizophrenic, so I'm always shuffling the days. As long as I have at least one day between the same activities, and one day completely off, I've been OK so far. If I have to take 2 or 3 days off in the week due to 14 hour days for example, I'll double up the shorter workouts, like a short swim & run at the gym. I still can't run more than 5 minutes continuously, but I can do several sets of 5 minutes with 1-2 minute walking breaks.

As far as weights go, I lift every morning, 2 body parts, 4 sets, 12 reps, 1 day off a week. It takes less than 10 minutes and is part of my morning routine. (wake up, drink 8 oz water, lift, drink 8 oz water, shower, breakfast) That way I do not have to find a big chunk of time to get to the gym. I use dumbells, a swiss ball, and do lunges & stuff for my legs. I can get a decent workout with just my bodyweight for the legs, using the ball for some back extension, hamstring stuff & 10 pound dumbells for shoudlers & bicep curls. I do pushups usually for my chest, since I don't have a bench or heavier dumbells at home. It's been workign out great. Every part gets done once a week.

M Chest & back extensions
T Shoulders & abs
W Biceps & Triceps
H Quads & Hams
F GLuts & Calves
S inner & outer thighs
S rest

Each week I'll do a slightly different variation, or maybe 2 variations in one workout to total 4 sets (i.e. front raise & shoulder press for shoulder day, or table top dips & overhead extensions for tri day, etc).

GOod luck, you sound determined, you'll find a way to do it!

One other thing, that's worked for me...if you really want to drop weight, adding muscle mass helps a lot even just a little muscle as it increases your basal rate. But the single biggest factor is calorie intake, You can cram the calories in much, much faster than you can exercise them off! So for losing weight and being active, you really need to make a committment to high quality foods going in with nutrients, & long burning energies like complex carbs, lean proteins and the "right" fats in small quantities (15% or so of total calories).

I lost 15 pounds over the past three months by just diet and weights...no aerobics. Now that I'm adding the aerobic stuff in, like running, I'm doing it much more easily than when I tried in December!