Run Often, Mostly Easy

Collierville,TN 
Today
Sunny High 91FLow 73F
  • Temp: 84F
  • Hum: 79%
  • W: 7mph S
THURSDAY
Sunny
High 87F
Low 63F
FRIDAY
Sunny
High 87F
Low 69F
SATURDAY
Sunny
High 97F
Low 77F
SUNDAY
Sunny
High 94F
Low 73F

Wednesday - July 23

Bike
  • 1h 20m
  • 25.00 miles
  • -----

WU: 10'
MS: 10' hard (95% of LT), 2' easy (zone 2). Do this 5x.
CD: 10'

Swim
  • 35m
  • 1800.00 meters
  • -----

WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
MS: Swim a moderate effort using the same stroke count in WU set.
8 x 100 (10”) moderate.
4 x 50 kick (20”) moderate.
CD: 200 easy alternating 50 pull, 50 swim.

DEFINITIONS: Swim Golf = Add up your 50 yd/m time and the # of strokes for the 50 yd/m – for example: 50 seconds and 50 strokes for a 50 yard swim would give you a golf sore of 100. '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.

Thursday - July 24

Bike
  • 30m
  • 8.00 miles
  • -----

Easy spin for 30' in small chain ring.
Later in the day - to help the legs recover from the run.

Run
  • 1h 55m
  • -----
  • -----

Breakthrough
WU: Long warm up of 20'.
MS: Cruise intervals. On a moderate hill (about 4-6% grade) run 6 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form! After last hill, run 10' on a flat stretch at Z3, and then a nice easy cool down.
CD: 20-25'

Friday - July 25

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 - July 26

Bike
  • 4h 30m
  • 75.00 miles
  • -----

4:30 hour ride in the hills (If possible). If not in a hilly area, then switch into the big ring and push a lower cadence (65-75) for a time during the ride. Try to get the feeling of riding hilly terrain. Let terrain and strength/endurance dictate pace and effort levels on hills.

Practice steady hydration and nutrition throughout, keep stopping to a minimum (bathroom & food refills only).

Make this hilly, but spin up the hills. Keep HR down, high RPMS, and just work on smooth pedaling.

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

WU: 300 warm up, then swim 8 x 50 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 per 100yd.
CD: Get a nice easy 300 cool down.

Sunday - July 27

Bike
  • 30m
  • 8.00 miles
  • -----

Easy spin for 30' in small chain ring.

Run
  • 1h 00m
  • 7.00 miles
  • -----

Run 60' on a flat to rolling course or treadmill.
WU: Keep HR in Zone 1-2 for the first 15' which is a warm-up.
MS: Next 30' is 10 x (1' hard - 5K pace, 2' easy - marathon pace).
CD: Return to Zone 1-2 for last 15'. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.

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.

Monday - July 28

Run
  • 45m
  • 5.00 miles
  • -----

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

Swim
  • 50m
  • 2400.00 meters
  • -----

WU: 300 IM by 25s.
MS: 3 x 150 free broken down into 50 slow, 50 tempo, 50 sprint.
3 x 150 back (slow, tempo, sprint).
3 x 150 breast (slow, tempo, sprint).
3 x 150 kickboard (slow, med, sprint).
- Rest between intervals: 20"
- Rest between sets: 30"
CD: 300 easy freestyle cooldown.

IM - Individual Medley - Fly, back, breast, free.

Tuesday - July 29

Bike
  • 1h 30m
  • 30.00 miles
  • -----

WU: 10' 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 4x15 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: 5'

WoodrowCall's Training Plan


 July 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 31  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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