Maintaining Balance

Akron,OH 
Today
Heavy rain High 73FLow 60F
  • Temp: 77F
  • Hum: 79%
  • W: 8mph SSW
WEDNESDAY
Sunny
High 82F
Low 60F
THURSDAY
Sunny
High 88F
Low 64F
FRIDAY
Sunny
High 91F
Low 59F
SATURDAY
Partly Cloudy
High 72F
Low 49F

Tuesday - September 2

Run
  • 1h 00m
  • -----
  • -----

Run Base
Endurance
60
Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 1h 15m
  • 4000.00 yards
  • -----

Swim Endurance
Form
75
4000
WU: 500 alternate stroke warmup.
MS:
5 x 100 kick w/15 sec. rest between.
10 x 200 free with 20 seconds rest between at Z1-Z2 effort level.
5 x 100 kick w/15 sec. rest between.
CD: 500 alternate stroke cooldown.

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

Wednesday - September 3

Bike
  • 1h 10m
  • -----
  • -----

Bike Hill Repeats - KEY WORKOUT
Strength
70
WU: 15'
MS: Then 4x5' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'

Run
  • 45m
  • -----
  • -----

Run Base
Endurance
45
Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

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.

Thursday - September 4

Bike
  • 1h 00m
  • -----
  • -----

Recovery
Very Easy
60
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled. Zone 1 only.

Run
  • 40m
  • -----
  • -----

Run Base
Endurance
40
Run 40' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 50m
  • 3000.00 yards
  • -----

Speed
Speed
50
3,000
WU: 200 yds of different strokes.
MS:
1,000 time trial.
500 pull with paddles.
2x:
- 200 yd free w/ 20" rest
- 150 yd free w/ 15" rest
- 100 w/ 10" rest, 50 w/ 1' rest
CD: 300

Strength
  • 45m

Stretching/Core
Stretch - use D3 program
Core Strength 15' - 2x through of Core 1, 2 or 3
Flex Band Routine - please see D3 Athletes Page

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. Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

Friday - September 5

Off Day!

Saturday - September 6

Run
  • 2h 40m
  • -----
  • -----

Run Base - KEY WORKOUT
Endurance
160
Run 160' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, hands, and high knees. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.

Sunday - September 7

Bike
  • 1h 00m
  • -----
  • -----

Recovery
Very Easy
60
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled. Zone 1 only.

Run
  • 20m
  • -----
  • -----

Run Brick
Strength
20
Warm up easy 5 minutes. Run 10' on a flat course or treadmill after bike workout. 5 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 1h 15m
  • 4000.00 yards
  • -----

Swim Endurance - KEY WORKOUT
Endurance
75
4000
WU: 400 non-free.

MS: 700/600/500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set.

CD: 200 non-freestyle or kicking mix.

Monday - September 8

Bike
  • 1h 00m
  • -----
  • -----

Recovery
Very Easy
60
Easy spin for 60' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.

Run
  • 15m
  • -----
  • -----

Run Base
Endurance
15
Run 15' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, hands, and high knees. Stretch when done and add in Core 1, 2 or 3.

Ron's Training Plan


 September 2014 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • May's totals
  • April's totals
  • 2014 totals
  • 2013 totals