Run Often, Mostly Easy

Collierville,TN 
Today
Partly Cloudy High 80FLow 63F
  • Temp: 64F
  • Hum: 100%
  • W: 0mph N
FRIDAY
Sunny
High 88F
Low 63F
SATURDAY
Sunny
High 89F
Low 66F
SUNDAY
Partly Cloudy
High 89F
Low 65F
MONDAY
Sunny
High 82F
Low 56F

Thursday - September 18

Run
  • 1h 30m
  • 11.00 miles
  • -----

Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

Swim
  • 55m
  • 2600.00 meters
  • -----

MS: 4x200 no warm up on 30" rest - these are at moderate to HARD pace - just like the beginning of the race. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest.
CD: 100

Friday - September 19

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.

Saturday - September 20

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

WU: 20 minutes Zone 1,
MS: Go into Zone 3 on the flats and 4 on any hills.

Run
  • 20m
  • 2.50 miles
  • -----

Run 20' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Sunday - September 21

Swim
  • 1h 25m
  • 4000.00 meters
  • -----

Warm-up: 400
9x200 on 20" rest descend on 1-3, 4-6, 7-9
100 easy
9x100 on 15" rest descend on 1-3, 4-6, 7-9
100 easy
400 pull w/paddles
4x25 ez/fast on 20" rest
CD: 200 warm-down

DEFINITIONS: '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.

Monday - September 22

Run
  • 35m
  • 4.50 miles
  • -----

WU: 10'
MS: 6x90" at 10k race effort - RI: 1'.
CD: 10'

Tuesday - September 23

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

After warm-up do 4x90 seconds Zone 4 effort with 3-minute recoveries. Finish with a very easy cool down and stretch.

Swim
  • 30m
  • 1800.00 meters
  • -----

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

Wednesday - September 24

Run
  • 30m
  • 4.00 miles
  • -----

WU: 10'
MS: 4x90" at 10k race effort - RI: 1'.
CD: 10'

WoodrowCall's Training Plan


 September 2014 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals