Run Often, Mostly Easy

Collierville,TN 
Today
Partly Cloudy High 87FLow 65F
  • Temp: 72F
  • Hum: 100%
  • W: 7mph N
FRIDAY
Light rain shower
High 89F
Low 66F
SATURDAY
Patchy rain nearby
High 88F
Low 66F
SUNDAY
Sunny
High 89F
Low 66F
MONDAY
Sunny
High 91F
Low 68F

Thursday - July 31

Run
  • 2h 05m
  • -----
  • -----

WU: 20'
MS: Then 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
Then 2x12 at Zone 3 - 5' easy in between again. Then 5' at Zone 4.
CD: 15' cool down easy.

Friday - August 1

Off Day.

Saturday - August 2

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

WU: 15'
MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
CD: 15'

Run
  • 45m
  • 5.00 miles
  • -----

Run on a flat course or treadmill.
WU: 15'
MS: 15' @ Zone 2
CD: 15'.

Swim
  • 1h 00m
  • 3000.00 meters
  • -----

WU: 300 warm up, swim 8x50 on 20" rest.
MS: 100/200/300/400/500/500 all with 10-20” rest. Last 500 should be ~3-5” faster per 100, than goal IM Pace.

*For example, if the goal is 1:00 swim at IM - that would be 1:25/per 100/yd pace. So, the goal in the last 500 of this 2k set would be under 6:50 or 1:20-1:23 pace.
CD: Get a nice easy 300 cool down.

Sunday - August 3

Off Day.

Monday - August 4

Bike
  • 2h 10m
  • 40.00 miles
  • -----

WU: 15' warm up - nice smooth spinning.
MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x20 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
CD: 15' cool down.

Tuesday - August 5

Swim
  • 30m
  • 1700.00 meters
  • -----

WU: 500
MS: 500 pull, 10x50 fast on 60"
CD: 200 Easy

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    6
    12
    0
    0
  • BACK - Seated row
    3
    6
    12
    0
    0
  • LEGS - Hamstring curl
    3
    6
    12
    0
    0
  • LEGS - Leg Press
    3
    6
    12
    0
    0
  • LEGS - Step Ups
    3
    6
    12
    0
    0

Sets: 2-3
Reps: 6-12
Speed: Moderate
Recovery: 1-2'
Stretch in between sets as well.
AND Core #1, 2, and 3

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.

Wednesday - August 6

Run
  • 50m
  • 6.00 miles
  • -----

TREADMILL:
1 - Start well below LT and gradually build speed over 1 mile to slightly under LT (grade 1%).
2 - Next mile stay at same pace and grade.
3 - Next 2 miles, maintain speed:
- 2/10 mile @ 5%
- 2/10 mile @ flat
- 2/10 mile @ 4%
- 2/10 mile @ flat, etc
- on down to 2/10 mile @ 1% & 2/10 mile @ flat. 4 - Next mile, decrease speed by .5 mph and alternate between 3% and flat by 1/10 mile.
5 - Last mile gradually decrease speed on flat.

*Concentrate on turnover - when it gets tough due to increased grade, faster turnover, not longer strides.

WoodrowCall's Training Plan


 July 2014 
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Volume

Time
Distance

Actual vs Planned

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Totals

  • April's totals
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  • 2014 totals
  • 2013 totals