The Nuge

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Nicholasville,KY 
Today
Sunny High 82FLow 67F
  • Temp: 81F
  • Hum: 66%
  • W: 6mph S
TUESDAY
Sunny
High 83F
Low 68F
WEDNESDAY
Light rain shower
High 80F
Low 60F
THURSDAY
Moderate or heavy rain shower
High 75F
Low 45F
FRIDAY
Sunny
High 67F
Low 45F

    June 10

    Run
    • 30m
    • 3.00 miles
    • -----

    Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.

    Swim
    • 50m
    • 2250.00 yards
    • -----

    WU: 100 drill, 50 kick, 100 drill, 50 kick.
    MS: 3 x 500 at T-pace (45”).
    CD: 100 drill. 50 kick easy. 300 swim good form.

    DEFINITIONS Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

      June 11

      Bike
      • 2h 30m
      • 40.00 miles
      • -----

      Breakthrough:
      WU: Warm up 20-30 minutes.
      MS: Then ride 2 hours steady at 15-20bpm BELOW LT. Observe heart rate at this effort. What was your average HR for the steady state portion?

        June 12

        Bike
        • 1h 15m
        • -----
        • -----

        WU: 10'
        MS: 6' hard (95% of LT), 2' easy (zone 2). Do this 7x.
        CD: 10'

        Swim
        • 1h 00m
        • 2800.00 yards
        • -----

        WU: 300 & 6x50 on 10" rest.
        MS: 20x100 on 20" rest
        CD: 200

        Strength
        • 45m

        • EXERCISE

          Sets
          Min
          reps
          Max
          reps
          Min
          wt.(lb)
          Max
          wt.(lb)
        • BACK - Bent-Arm Pulldown
          3
          8
          15
          0
          0
        • BACK - Seated row
          3
          8
          15
          0
          0
        • LEGS - Hamstring curl
          3
          8
          15
          0
          0
        • LEGS - Leg Press
          3
          8
          15
          0
          0
        • LEGS - Step Ups
          3
          8
          15
          0
          0

        Sets: 2-3
        Reps: 8-15
        Speed: Fast
        Recovery: 3'-5'
        ALSO: Core #1, 2, and 3
        Stretch in between sets as well.

          June 13

          Run
          • 30m
          • 3.00 miles
          • -----

          WU: Warm up for at least 10' before the first stride.
          MS: Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take a short rest and repeat.
          CD: Cool-down with at least 5' easy jog (Zone 1).

          DEFINITIONS: Strides - short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

            June 14

            Off Day! Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

              June 15

              Bike
              • 4h 00m
              • 72.00 miles
              • -----

              BRICK (see run)
              Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the run brick.

              Run
              • 40m
              • 5.00 miles
              • -----

              BRICK:
              2 x 20' runs - one before the bike, one after the bike. Keep the pace pretty easy, focus on form and turnover. The last 3' of each run, increase intensity to a little under LT.

              Swim
              • 1h 00m
              • 2800.00 yards
              • -----

              Breakthrough:
              WU: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.
              MS: 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.
              Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts.
              CD: Then swim easy, 100 cool down.

              DEFINITIONS: T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100.

                June 16

                Bike
                • 1h 00m
                • 20.00 miles
                • -----

                Stay with a smooth pedaling stroke and keep your HR aerobic!

                Run
                • 1h 45m
                • 12.00 miles
                • -----

                Run 105' on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.

                DEFINITIONS Kenyan and 'Pretty' Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

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                grit_nugget's Training Plan


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