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AUNTIE65's Photo AUNTIE65 SparkPoints: (46,241)
Fitness Minutes: (45,659)
Posts: 4,623
8/23/09 10:38 A

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Great questions Tiff - thank you for posting! And thank you Nancy for the insight... I have my bike on a stationary stand and would like to use it for cardio one day a week and was not sure the best day to do it... I think I'll plan for it as an easy cardio day on Thursday after my mid-week run to give me a full day rest before my lsd on Saturday.

Tami

Tami

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31

Seattle RocknRoll Half Marathon June 26th 2:38:?
Disneyland Half Marathon Sept 5th 2:14:46


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RUNNER_TIFF_07's Photo RUNNER_TIFF_07 Posts: 2,745
8/23/09 8:02 A

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Hey Nancy! I don't plan on adding cycling as exercise until after my half (we're moving at the end of the week, I start a new job on the 31st, and then my half is on Sept 13th) so needless-to-say, I'll be a bit too busy to be changing up my schedule by adding a new cross training. I do plan on buying it soon so that I can start biking to a nearby gas station or the mall or something so that I can get used to riding one again (haven't ridden a bike in forever!) but it won't be a form of real exercise until after my half. Still, I do think you're right in that I shouldn't have it right before my long run -- I do still plan on having a long run during my non-training period (my next half won't be until at least March, maybe even May). I can easily put it between my speedwork and easy run like you are doing -- that's where I was planning on putting it. I just wasn't sure which was preferable :).

Thanks again for the advice! I really do appreciate it :).

*My Running Stats*

C2K: Started 11/08, Completed 1/09
First Race: Polar Bear 5K 2/21/09
Most Recent Race: Indy Women's HM
Next Race: Wine at the Line 5K/5Mi

31 Races Completed
5K: 11 [PR 25:28, 5/09]
4-4.5 Mi: 3 [PR 37:48, 10/10]
5 Mi: 3 [PR 45:45, 10/09]
10K: 2 [PR 55:57, 11/09]
15K: 1 [PR 1:32:51, 4/10]
13.1: 5 [PR 2:17:17, 9/10]
26.2: 1 [PR 5:01:48, 11/10]

2009 Mileage: 941.65
2010 Mileage: 1002.68
SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
8/23/09 7:48 A

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Tiff,

If you are training for a distance of a 1/2 marathon or greater your LSD runs are the most important runs therefore, you want the freshest legs possible with loaded glycogen stores.

Because cycling will be new for you and because you will be utilizing muscles in a different way, I would be cautious on doing this type of cross training before your LSD run. I do stationary cycling in the middle of my week...Sunday-off, Monday easy run (with Pilates), Tuesday speed work, Wednesday stationary cycling (with Pilates), Thursday easy to moderate run, Friday walking or rest, Saturday LSD run.

I hope this helps!

HAPPY SPARK RUNNING!
Nancy

RUNNER_TIFF_07's Photo RUNNER_TIFF_07 Posts: 2,745
8/23/09 3:45 A

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I'm going to be adding a biking day to my schedule, not sure how long or how intense this will be... but I have a question. At the moment, I'm running 3x a week (an easy run, a tempo or speedwork run, and a longer run, totaling around 20 miles a week), doing 1-2 strength sessions a week, and sticking in a 30-minute elliptical session somewhere in the mix. That gives me one full rest day. I will be getting a bicycle in a couple weeks as a reward for running 400 miles this year (which I hit back in June but haven't had the chance to get the bike until now) and I want to add a day of bicycling into my schedule. I would probably either do it on a strength day OR put my elliptical session on a strength day and have the biking on its own day, still allowing for one full rest day. Anyway, my question(s)... Would it be better to put my biking session closer or farther away from my long run? Would a bike ride HELP me actively rest from a long run or do I want a couple days between them so that my legs have a chance to really rest? If I put it further away from the long run, it would be right next to my speedwork or tempo run since I usually have that about mid-week from the long run... would that be okay? I'm just a little confused about where to put it in my schedule. Any thoughts? Or does it really matter?

*My Running Stats*

C2K: Started 11/08, Completed 1/09
First Race: Polar Bear 5K 2/21/09
Most Recent Race: Indy Women's HM
Next Race: Wine at the Line 5K/5Mi

31 Races Completed
5K: 11 [PR 25:28, 5/09]
4-4.5 Mi: 3 [PR 37:48, 10/10]
5 Mi: 3 [PR 45:45, 10/09]
10K: 2 [PR 55:57, 11/09]
15K: 1 [PR 1:32:51, 4/10]
13.1: 5 [PR 2:17:17, 9/10]
26.2: 1 [PR 5:01:48, 11/10]

2009 Mileage: 941.65
2010 Mileage: 1002.68
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