I want to keep a record of my training over the next several months as I get myself ready to compete in a duathlon this coming spring!!
I've recently started running again, and DH and I have invested in new bicycles so I am ready to begin a solid training program. I'm going to be following the FIRST (Furman Institute of Running & Scientific Training) 5k training program over the next 12 weeks. I like that this program focuses on 3 quality runs a week, and also includes focus on cross training activities as well!
I'm also going to continue to train in a deficit until my birthday in October, and then I'll re-evaluate at that time - see where my weight is and how I'm feeling. I know my performance may suffer a bit, but I think in the long run getting leaner will ultimately make me faster, so I'll deal with the hunger for a little while longer!
We took our old bikes with us to the campground, and rode from there down to Bogel's Wharf. And have promptly decided that we no longer like our old bikes! I cannot believe how much difference there is! I always thought a bike was a bike was a bike! NOT!! So we're donating our old bikes to the "broke-cuz-he-lives-away-from-home-now" son and future daughter-in-law so they don't have to buy their own!
Woo hoo, Tracey! I am so stoked to follow your training! (I also think of Wendy when running, she is the best cheerleader to be in my head!)
Totally jealous of your Garmin.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I think biathlon (though it could be any 2 sports) is generally reserved for the classic sports of xcountry skiing + target shooting or running + target shooting.
*Sub* HI!!! Good luck with the running! (things that make me go..... buuuuggghhhh *shiver* lol)
Hai!! Thanks for stopping by my new log!
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Originally Posted by tkinsley
Yay for new logs! Kick some ass, woman.
Tina
Hiya Tina! Yeah, that!!
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Originally Posted by Bytsi
*subscribe*
HAI!!!
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Originally Posted by GinnyLou
Woo hoo, Tracey! I am so stoked to follow your training! (I also think of Wendy when running, she is the best cheerleader to be in my head!)
Totally jealous of your Garmin.
I told DH last night that Wendy is my hero!
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Originally Posted by gregl515
I thought the event was called a biathlon. Did they change the name because the athletes did not want to be called bi?
too funny!!
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Originally Posted by LisaS
I think biathlon (though it could be any 2 sports) is generally reserved for the classic sports of xcountry skiing + target shooting or running + target shooting.
Hi Lisa!!
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Originally Posted by DanceDiva
You've got me by 8 days big sis.
And my son's (and dad's) birthdays are 2 days after yours!
It's a nice cool morning - about 56 degrees - NICE!!! Hoping the coolness holds on til this afternoon for my run!
FIRST is a really good program for runners who have other athletic interests. I used it for a marathon and did well. I found that I had to work a little less hard than I like to work on the bike to be sure I could hit the Key Run times the next day. Good luck with the du.
FIRST is a really good program for runners who have other athletic interests. I used it for a marathon and did well. I found that I had to work a little less hard than I like to work on the bike to be sure I could hit the Key Run times the next day. Good luck with the du.
Excellent to hear! Thanks!
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Originally Posted by poppypixie
*subscribe*
I want to return to running now the cool weather is coming so I'll be following your log for inspiration!
Cool - I'll pop in and see how you are doing!
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Originally Posted by beesknees
*sub!*
Yay new training log...and total Garmin envy.
Thanks, Bree - it's a way cool gizmo, that's for sure!
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Originally Posted by TheFitOne
Good luck with your goals.
Thanks!
Today was my first official FIRST workout!!
Key Run Workout #1
8 x 400 w/400 RI
total of 4 miles plus warmup and cooldown
It was a P-E-R-F-E-C-T afternoon for a run - temps in the low 70's, low humidity and a nice cool breeze - I felt like I could keep on going and going!! Every day should be like today!
Found you! I'll be following along (virtually of course) in your training. Best of luck!
Thanks, Anne!!
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Originally Posted by NYC_Native
Hello there, I see you got your Forerunner. It's a great toy.
Great workouts there, and I'm just a teensy-bit jealous that you're having nice, cool temps up north. *sigh*
Hiya!! I'll be even more jealous when it's freezing it's butt off here and you are nice and warm in January!
LOVING the Forerunner!!
So, I'm behind in posting my workouts!! Today was one of those days - by the end of the day I was ready to just bop someone in the eye!!! GEEEEZ! Anyway......
Wednesday AM - Weights
Superset Sumo Deadlifts
95X10
95X10 DB Pullover on Swiss Ball
25x10
25x10
Superset Side Lunge
10ea
8ea (my knee decided it didn't like these much so I quit doin' em! ) Bent Over Row
70x10
70x10
Ball Hyperextension
10
10
Plank
1 mins 33 secs
1 mins 12 secs
PM - Bike ride with hubby
11.26 miles
1 hour 4 mins
Avg Speed: 10.5 mph
Thursday Key Run Workout #2 Tempo Run
1 mile warmup
2 miles @ST pace
1 mile cooldown
1+ mile walk
total of 5.15 miles
My 4 miles finished allllllllll the way on the other side of the park, so I ended up walking an additional mile+ to get back to my car! Awesome weather again today.
We are on vacation tomorrow so it's a 4 day weekend for us! WOOOT! We will be heading to the campground sometime tomorrow, and plan to take the bikes, and I will also be taking my running shoes so I can get my long run in on Saturday. I'll be doing 5 miles!!!
You have a great goal in mind and I peeked at the FIRST program and it looks challenging. I know you'll do well.
Do you have a home gym? I finally gave Bally's tired ass the boot. I couldn't deal with no A/C, no cleaning staff, missing doors on the toliet and shower stalls and my dues being increased each year. Now I need more weights because 20lbs dumbbells aren't enough.
Nice workouts! Have a great weekend. Good luck on the long run, too. I find it easier/more fun to run in different places then my usual routes at home.
hey tracey!! so glad you are doing the FIRST program. I was so fortunate to attend their running camp in may, and it helped me so much. it is a REALLY challenging program, but I love how they emphasize cardio cross training and strength training.
I got to meet all of the book authors, and my favorite was scott muir. we had lots of interesting debates over the course of the camp. my favorite was that he disagreed with my statement that "fat loss happens in the kitchen". he thinks it happens on the track and with intensity. I think we are both right, but I pointed out that what works for a classic ectomorphic male runner build who wants to lose 5-10 pounds doesn't necessarily work for the adult onset female athlete who needs to lose 80 pounds. we were able to compromise!!
You have a great goal in mind and I peeked at the FIRST program and it looks challenging. I know you'll do well.
Do you have a home gym? I finally gave Bally's tired ass the boot. I couldn't deal with no A/C, no cleaning staff, missing doors on the toliet and shower stalls and my dues being increased each year. Now I need more weights because 20lbs dumbbells aren't enough.
Hope all is well...
Hi Donna! Nice to see you! Yes, we do have a gym in our basement. Treadmill, free weights, and two years ago we took our Christmas $$$ and invested in a squat rack so we have everything we need! And NO EXCUSES since it's right downstairs! Sounds like Bally's needed the boot! YIKES!
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Originally Posted by beesknees
Nice workouts! Have a great weekend. Good luck on the long run, too. I find it easier/more fun to run in different places then my usual routes at home.
Thanks, Bree! I'm looking forward to my run tomorrow at the campground!
Quote:
Originally Posted by fengshway
hey tracey!! so glad you are doing the FIRST program. I was so fortunate to attend their running camp in may, and it helped me so much. it is a REALLY challenging program, but I love how they emphasize cardio cross training and strength training.
I got to meet all of the book authors, and my favorite was scott muir. we had lots of interesting debates over the course of the camp. my favorite was that he disagreed with my statement that "fat loss happens in the kitchen". he thinks it happens on the track and with intensity. I think we are both right, but I pointed out that what works for a classic ectomorphic male runner build who wants to lose 5-10 pounds doesn't necessarily work for the adult onset female athlete who needs to lose 80 pounds. we were able to compromise!!
How freakin' cool that you got to attend their running camp and meet the authors!!!! I looked at a few other programs, but the cross training was the big thing for me, since I don't want to be "just" a runner. It's definately going to be a challenging program, but I'm up for it!!!
DH is getting his workout done right now (it's a well deserved rest day for me today!) and then we are heading to the campground for the weekend. Looking forward to biking and running down there!
And, here is my goofball, Pig, snoozin' on the couch:
We had a very active weekend at the campground! Here's the details:
Saturday AM
5 mile long run
stayed right on pace the whole time!
PM
10 mile bike ride
Sunday
20.73 mile bike ride
1 hour 50 mins
Avg 11.3 mph
I've now completed the first full week of the FIRST training program - it's going to be very challenging - I have no doubts about that!! But I'm up for it!!
Today is a rest day for me. Have lots of errands to run and are planning to go visit the local orchard for some yummy apples.
Tracey's Doing a "Du"!
I cannot believe how much difference there is! I always thought a bike was a bike was a bike! NOT!! So we're donating our old bikes to the "broke-cuz-he-lives-away-from-home-now" son and future daughter-in-law so they don't have to buy their own! 
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