My last training log was dedicated to training for and completing my first triathlon. It was a rewarding exprience, the only downside was immediately after finishing. Sure I had met my goal and done ok at it, but it was done, the journey was over.
With going back to school money is tight so I am unable to really do more triathlons at this time, but we will revist them in the future.
I had also mentioned running a 10km race. The training seems so straight forward compared to a triathlon.
I am looking at one possibly in October. My Dad did a 10km a little while ago and scored 55minutes on it.
With this goal in mind I will lay out the following training ideas to get me there.
Running
1. Distance running. I am at 8km right now on my long runs, I will push up and over the 10km mark using the 10% rule each week.
2. Speed running. To start I will do reps of 1km segments with walking breaks inbetween. These will not be sprints, but just a much faster pace than I would normally run
3. Intervals. I will run HIIT intervals. say 30 second sprints followed by 60 seconds of recovery
Resistance Training I have found I now have about 30 minutes in the gym and that is all, pretty much makes it a no go for lifting. I will look at doing a quick bodyweight routine I found on MF by Alwyn Cosgrove. I can do everything at home apart from the inverted rows. I will look at finding a playground close by to get these workouts done.
3x a week
1a Bulgarian split squats, 2 sets, 15-20 per leg
1b One Leg hip thigh extension, 2 sets, 15-20 per leg
2a Single arm t-pushup, left side only, 2 sets, 15
2b Inverted Row, 2 sets, 10-15 per set
2c Single arm t-pushup, right side only, 2 sets, 15
3a Partial contraction lunge, 2 sets, 15-20 per leg
3b Step-up, 2 sets, 15-20 per leg
Other Training
Swimming
I can still get in morning swim sessions. If I was eMartin I could squeeze in a half iron-man here, however since I am not I can work on swim form as well as increasing my swim base. I will go 2-3 times a week, this is probably most of the morning stuff I will do.
Cycling Not unhappy about where I am, but will keep the base up and maybe work up to riding multiple laps of my 5km neighborhood loop. it is aprox 50% uphill, and after one I am not really mentally into it anymore. Only good can come of me working the hill.
Nutrition Keep working on it. Still want to finish moving the starchy carbs to after workout only, ie oatmeal, and keep most everything else to protein and veggie/fruit sources. Keep the body running smoothly, if I drop some more fat I wouldn't cry. Although I doubt I will be in any position to enter a bulk type phase this fall with school. But who knows.
Weekly Reporting I found a weekly report and goal setting post was pretty helpful in the SBR journal, so I will implement that here as well.
Scheduling I will post how I think scheduling will work in the next post
Final goal: Run the 10km in under 55 minutes, the more under the better.
Great goals, Og...nice to see your emphasis on cross-training. You will have a great base for the next triathlon and, hopefully, reduce the odds of injury or burnout from over training. Keep it up, bud!
-fin
I've spent the last couple of weeks taking it pretty easy.
Some spinning to play with the new trainer, some general pool laps and some running.
June 8, 2006
Swimming
Back into the pool this morning.
My next tri goal is a basic sprint in the undetermined future, so although it is not a current goal per say, I see little reason to not start working at that level.
Distance: 700m, miscounted my laps.
Time: 18m18s.
Avg lap time: 1m20s
There was a guy in the pool this morning, he literally slapped the water with his arms when he brought them down, quite the splash, doing flipturns as well, so not someone who shouldn't have a clue. At the other end of the pool was a guy barely making a ripple and swimming 20second lenghts. Quite the contrast.
For inverted rows at home... Think unconventional. Two sawhorses and a length of pipe from a Home Depot will do the trick.
Doesn't even have to be sawhorses. Two stable chairs, two countertops that are close enough together, etc. Wrap the ends of the pipe in cloth or something so they don't mar the counters AND so they don't slide around (and off!).
"After all,that is what my training is for; to prepare me for what challenges I have to do in real life, not just to get me good at training, although that's fun too." - Mark Reifkind
for thematic elements, some sensuality, brief language and incidental smoking
length of pipe, e-z curl bar, whatever. I think I will have more trouble getting something to put the bar on in my house, especially since I rent, but if that's my only concern I can just find an old school playground, they have all sorts of stuff and should be pretty kid free at night.
Finding the supports in my problem, too. Where I am now, there are a few sawhorses. If I was on my own, I'm not sure I'd want to waste space on two sawhorses... However, they are very cheap and they fold up nicely.
The playgrounds around here have bars for chinups, but nothing low enough for the inverted rows...
"After all,that is what my training is for; to prepare me for what challenges I have to do in real life, not just to get me good at training, although that's fun too." - Mark Reifkind
for thematic elements, some sensuality, brief language and incidental smoking
2 sets @15 reps per leg, 30 seconds rest
1A Bulgarian split Squat
1A One leg hip thigh extension
2 sets of, 30 reconds of rest between exercise and 90 at the end of the tri-set
2B Single arm t push-up, 10 reps
2B Single Arm DB Rows 40 lbs, 15 reps a side. these are supposed to be inverted rows, but I don't have it set-up yet.
2B Single arm t push-ups 10 reps
"After all,that is what my training is for; to prepare me for what challenges I have to do in real life, not just to get me good at training, although that's fun too." - Mark Reifkind
for thematic elements, some sensuality, brief language and incidental smoking
"After all,that is what my training is for; to prepare me for what challenges I have to do in real life, not just to get me good at training, although that's fun too." - Mark Reifkind
for thematic elements, some sensuality, brief language and incidental smoking
Historically speaking that is how it played out, but it was up to Chinggis Khan who the sucessor was, ie it wasn't necassarily the first born son, it was the one the Khan thought would do the best job. If the dieing khan hadn't named anyhow a great council would be held of all the nobles and a new Khan would be voted in.
And now that the Mongol lesson is over for today.
June 9th, 2006
Distance Running
Total Distance: 8km
Total Time: 46m29s
Avg Pace: 5:48/km
Decently hilly run, I highly doubt the 10k will be close to it, which is good cause a pace of 5:48 is fast enough to beat Dad as it stands I should really only get faster between now and then.
next week will be another 800m on there so 8.8km. I am sure I will be able to stop 200m short of 9km....
Anyhow decent run tonight, managed to avoid the rain! YAY!
So first things first I had thought 1km segements sounded like a good bet initially. Prior to going out tonight I thought I should maybe start lower and work up to them.
Tonight's speed training was 5 sets of 500m, with 2:00minute rest breaks. Even so I pushed harder than I had anticipated doing and I ran most of the 500m at a pace of about 4:00/km, so it worked out to be about 2:00 running to about 2 minutes of walking. My last 500m segement was more where I had wanted to put these 5:16/km
Total time: 21minutes
Garmin estimates caloric burn around 400.
2 sets @15-20 reps per leg, 30 seconds rest Set 1
1A Bulgarian split Squat L15, R15
1A One leg hip thigh extension, L17 R17 Set 2
1A Bulgarian split Squat L15, R15
1A One leg hip thigh extension, L16 R16
2 sets of, 30 reconds of rest between exercise and 90 at the end of the tri-set
Set 1 2B Single arm t push-up, 15-20 reps: 15
2B Single Arm DB Rows 40 lbs, 10-15 reps: L17, R17
2B Single arm t push-ups, 15-20 reps: 15 Set 2 2B Single arm t push-up, 15-20 reps: 11
2B Single Arm DB Rows 40 lbs, 10-15 reps: L18, R18. Need to up weight and lower reps on these.
2B Single arm t push-ups, 15-20 reps: 11
2 sets @15-20 reps per leg, 30 seconds rest Set 1
1A Bulgarian split Squat L16, R16
1A One leg hip thigh extension, L16 R16 Set 2
1A Bulgarian split Squat L15, R15
1A One leg hip thigh extension, L15 R15
2 sets of, 30 reconds of rest between exercise and 90 at the end of the tri-set
Set 1 2B Single arm t push-up, 15-20 reps: 15
2B Single Arm DB Rows 45 lbs, 10-15 reps: L12, R12
2B Single arm t push-ups, 15-20 reps: 15 Set 2 2B Single arm t push-up, 15-20 reps: 10
2B Single Arm DB Rows 45 lbs, 10-15 reps: L15, R15. Need to up weight and lower reps on these.
2B Single arm t push-ups, 15-20 reps: 10
2 sets @15-20 reps per leg, 30 seconds rest Set 1
1A Bulgarian split Squat L17, R17
1A One leg hip thigh extension, L15 R15 Set 2
1A Bulgarian split Squat L18, R18
1A One leg hip thigh extension, L16 R16
2 sets of, 30 reconds of rest between exercise and 90 at the end of the tri-set
Set 1 2B Single arm t push-up, 15-20 reps: 15
2B Single Arm DB Rows 50 lbs, 10-15 reps: L12, R12
2B Single arm t push-ups, 15-20 reps: 15 Set 2 2B Single arm t push-up, 15-20 reps: 10
2B Single Arm DB Rows 50 lbs, 10-15 reps: L12, R12. Try 55lbs next time
2B Single arm t push-ups, 15-20 reps: 10
Workout
Distance Leg: 900m
Time: 24m23s
Time at 750m: 20m24s
Cool-down
2x50ms, RI: 30s
Far from any PRs today avg lap time was about 1:20, up from around the 1:12 mark. Felt sluggish in the beginning which is par for the course, but I felt a little sloppy quite a few times as well, although other times I felt good. Overall pretty surprised with the time.
Not surprised with my inability to count though. I was aiming for a 750m swim this morning.
Apparently that is supposed to be Thursday June 22.
Friday June 23, 2006
Running: Distance
Total Distance: 9km
Total Time: 51m37s
Avg Pace: 5:44/km
Worked my ass off during this run. Pretty hilly again, which is good I guess when I move to a flat course. My pace is a little faster on average over a longer distance, but I was close to puking at one point and I wanted to just quit during the last K.
Off to the shower.
Oh yeah and cause I find it funny, estimated caloric burn: 1068
Six Million Dollar Mongol
for thematic elements, some sensuality, brief language and incidental smoking
Helluva workout schedule.
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