RocketMan Triathlon Training (#2)

Thursday, March 28, 2013

Training Plan for: Rocket Man on 5/2/13 and Pineapple Man on 6/2/13.

The basic weekly training plan involves:
1 long bike ride, 1 spin class, 1 long run, 1 easy run, 1 speed run, 1 long swim, 1 speed swim, 2 strength training sessions and 2 yoga sessions.



Week 3
03/25/13 AM Easy Run: Planned 3 miles / Actual NONE (out of town)
03/26/13 PM REST / Actual REST
03/27/13 PM Speed Run: Planned Hill Workout (7-8 miles) / Actual 4 miles easy (gave blood in AM)
03/28/13 AM ST: Planned 30 Day Shred Level 2 / Actual 30 Day Shred Level 2
03/28/13 AM Yoga: Planned Lunch Yoga Class Yoga Class / Actual Power Yoga
03/28/13 PM Speed Swim: Planned 1250 yards / Actual NONE
03/29/13 PM Brick: Planned Bike 10 miles Run 2 miles
03/30/13 AM Long Run: Planned 10 miles
03/31/13 PM Long Bike: Planned 20 miles

Week 4
04/01/13 PM Long Swim: Planned 1500 yards (easy)
04/02/13 AM ST: Planned 30 Day Shred Level 2
04/02/13 AM Yoga: Planned Lunch Yoga Class
04/02/13 PM Easy Run: Planned 6 miles (easy)
04/03/13 PM Speed Run: Planned 7-8 miles (hills)
04/04/13 AM ST: Planned 30 Day Shred Level 2
04/04/13 AM Yoga: Planned Lunch Yoga Class
04/04/13 PM Speed Swim: Planned 1250 yards (hard)
04/05/13 AM Long Run: Planned 10-12 miles (easy)
04/06/13 AM REST
04/07/13 AM Long Ride: Planned 40 miles (easy)

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RocketMan Triathlon Training (#1)

Monday, March 18, 2013

I am attempting to get myself organized with a plan for two upcoming Spring / Summer Triathlons. First, the Rocket Man on 5/2/13. Second, the Pineapple Man on 6/2/13. Both triathlons are a sprint distance, but the Rocket Man has an unusually long bike ride of 33 miles.

My basic weekly plan involves:
1 long bike ride, 1 spin class, 1 long run, 1 easy run, 1 speed run, 1 long swim, 1 speed swim, 2 strength training sessions and 2 yoga sessions.



I sketched out my training schedule for two weeks and I figure I can re-work and post this schedule every two weeks.

Week 1
03/10/13 AM Long Bike Ride: Planned 20 miles / Actual 19 miles
03/11/13 AM Easy Run: Planned 3 miles / Actual 3 miles
03/12/13 AM ST: Planned 30 Day Shred Level 2 / Actual 30 Day Shred Level 2
03/12/13 AM Yoga: Planned Lunch Yoga Class / Actual NONE (meeting)
03/12/13 PM Long Swim: Planned 1500 yards / Actual 1250 yards Speed Swim
03/13/13 AM Spin: Planned Spin Class / Actual NONE
03/13/13 PM Speed Run: Planned Hill Workout / Actual Hill Workout (7.2 miles)
03/14/13 AM ST: Planned 30 Day Shred Level 2 / Actual 30 Day Shred Level 1
03/14/13 AM Yoga: Planned Lunch Yoga Class / Actual Lunch Yoga Class
03/14/13 PM Speed Swim: Planned 1250 yards / Actual NONE
03/15/13 PM REST: Planned Rest / Actual Brick (17 miles bike, 1.5 miles run)
03/16/13 AM Long Run: Planned 10 miles / Actual 10 miles
03/17/13 PM Long Bike: Planned 25 miles / Actual 31.5 miles

Week 2
03/18/13 PM Long Swim: Planned 1500 yards (easy) / Actual 1500 yards
03/19/13 AM ST: Planned 30 Day Shred Level 2 / Actual 30 Day Shred Level 2
03/19/13 AM Yoga: Planned Lunch Yoga Class / Actual Lunch Yoga Class
03/19/13 PM Easy Run: Planned 6 miles (easy) / Actual 6 miles
03/20/13 PM Speed Run: Planned 7-8 miles (hills) / Actual 8 miles
03/21/13 AM ST: Planned 30 Day Shred Level 2 / Actual 30 Day Shred Level 2
03/21/13 AM Yoga: Planned Lunch Yoga Class / Actual NONE (sick)
03/21/13 PM Speed Swim: Planned 1250 yards (hard) / Actual NONE (sick)
03/22/13 AM Long Run: Planned 10-12 miles (easy) / Actual 9 miles
03/23/13 AM Easy Bike: Planned 10-15 miles (easy) / Actual 14 miles
03/24/13 AM Long Ride: Planned 30 miles (easy) / Actual 34 miles

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Holiday Plan!!!

Tuesday, December 04, 2012

1. Keep on MOVIN!
Exercise at least 6 days a week (to include 3-4 days of running and 3 strength training sessions). Goal is to burn 2,000 calorise a week through fitness.


2. Fill up on FREGGIES!
Strive to eat 7 servings of freggies each day. Look for ways to include more vegetables (rather than fruit). Try some new healthy veggie filled recipes.


3. No TREATs during the WEEK!
Elminate candy, alchohol, ice cream, cookies, cakes and sweet breads during the week. Allow a small indulgence on the weekend and holidays.


4. TRACK it!
Track everything everyday. Hold myself accountable and stay in range!


5. MAINTAIN
The goal for December will be to maintain a weight of 139 or less (weigh in on Wednesday).


I know for me, I NEED a plan and accountability (even if it is just myself) to be successful!!!

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Emoticons

Friday, November 09, 2012

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BLC20 Plan

Monday, September 17, 2012

Here's my plan for success for BLC20!!! ...

1. Track everything
2. Stay in calorie range daily
3. Get in some cardio at least 5 times a week (30 minutes plus)
4. Get in some strength training at least 2 times a week
5. Continue attending my nutrition and stress management classes through Way Down
6. Follow the advice of my PT so that my hamstring injury heals once and for all!

So - the hardest for me will be #1 and #2 but I know I can do it!!!! Especially with the help and support of my fellow MUSTANGS

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