By Request: Current Training Program

Daegus · #1 (**permalink**) 05-30-2007, 07:48 PM

Josh asked me to post how I am currently training for the endurance events I will be taking part in over the next few months. Truthfully, I am no expert and so far it's been trial and error with my training.

Every three or four weeks I cut training by 15%.

A lot of my schedule changes from week to week. Some weeks I may only run at night or switch days completely as long as I'm not doing same exercises on back to back days.

*I bike to and from work daily. It's right around 20 miles in distance across fairly hilly terrain.
*Sit-ups, Pull-ups, Push-ups and Crunches daily when I'm home.

Rough Week
Monday:
-Morning run(6 miles)
-*
-Night swim(Easy long swim. 3,000-4,000 yards)

Tuesday:
-Morning Run(9miles)
-*
-Night, extra bike mileage(emphasis on spinning, climbing, tempo or sprinting)

Wednesday:
-Lift(Lower Body)
-*
-Swim(Drills: 10 100 yard, 5 200 yard, 5 400 yard)

Thursday:
-Morning Run(6 miles)
-*
-Stretch, Ice, Tend To Wounds

Friday:
-Off Morning
-*
-Night, Extra Bike Mileage(Endurance Ride). If I get home around 5-6pm then I will ride the road. If it gets past 8-9pm when I get home then I will use my Rollers.

Saturday:
-Morning Run(18 miles, Long and Easy)
-Do not work weekends(Wooooo!)
-Stretch, Ice, Tend to wounds

Sunday:
-Morning Bike(Short and Very Easy)
-Do not work weekends(Wooooo!) :bdance
-Night Swim(Short and Very Easy)

shawnyboy · #2 (**permalink**) 05-31-2007, 10:40 PM

damn, your hardcore...keep it up!

Daegus · #3 (**permalink**) 06-01-2007, 12:24 AM

Quote:

Originally Posted by shawnyboy

damn, your hardcore...keep it up!

I wish I was hardcore. If I could I would do more, but I don't want to hurt myself. My simple focus this year is to put out as much mileage as I can without harming myself and to drop weight.

I'll be hardcore when I eventually enter an ultra event of some kind. Open water swims(5-20km), Adventure Challenges, 24 hour distance rides, Full Distance Triathlon. Someday.....

cabezon · #4 (**permalink**) 06-05-2007, 08:01 PM

you said you were in training for a 1/2, when and where? what kinds of paces do you run, whats your goals? I started pretty late in life, and I have a lot of catching up to do. at 22 if yo are already running 18 mile long runs you are ready for the 26.2. you are right, save yourself. Is there a run club or tri club around you? there is so much experience out there that could save you a lot of trial and error. Big mileage isnt always the answer.

Daegus · #5 (**permalink**) 06-06-2007, 12:16 AM

Quote:

Originally Posted by cabezon

you said you were in training for a 1/2, when and where? what kinds of paces do you run, whats your goals? I started pretty late in life, and I have a lot of catching up to do. at 22 if yo are already running 18 mile long runs you are ready for the 26.2. you are right, save yourself. Is there a run club or tri club around you? there is so much experience out there that could save you a lot of trial and error. Big mileage isnt always the answer.

Middle of August for the Half-Ironman. The half marathon is next week and a full marathon two weeks after that. As soon as I finish the full marathon I will be cutting running mileage down by a great deal. The 18 mile run is my last long run I have scheduled. I've just been really focused on running.

Goal for the 1/2 is to finish under an hour and 35 minutes. It will give me a pace time around 7:30 per mile. Full distance I was looking to complete around three and half hours. Terrain for both races is mostly flat or small hills.

As for the Tri's, they will be a bit more touch and go. I'm doing one Olympic distance in early July and maybe one towards the end of July. I've been getting help from a few friends and other people I have meet who've been doing or competing in race for 5-30+ years.

As for the clubs, currently not part of any. Every once in awhile I'll join friends for running, swimming or riding.

GEN3RIC · #6 (**permalink**) 06-06-2007, 12:30 AM

Thats pretty hardcore. I have a hard time even imagining what it would be like to run 18 miles straight.

Do you take walk breaks? My muscles and lungs get tired at my 2.5 mile run but I'm just getting back into it.

Daegus · #7 (**permalink**) 06-06-2007, 12:35 AM

Quote:

Originally Posted by GEN3RIC

Thats pretty hardcore. I have a hard time even imagining what it would be like to run 18 miles straight.

Do you take walk breaks? My muscles and lungs get tired at my 2.5 mile run but I'm just getting back into it.

Nope. I do make a run-by by my vehicle to pickup another bottle of water, Gatorade, or gels and one banana on long runs.

On normal runs 6-9miles I can get by only having a bottle of Gatorade with me.

cabezon · #8 (**permalink**) 06-06-2007, 01:06 AM

you are going to run a 3:30 marathon in june and an olympic tri in july? god bless you mate. have you run a marathon before?

Daegus · #9 (**permalink**) 06-06-2007, 02:36 AM

Quote:

Originally Posted by cabezon

you are going to run a 3:30 marathon in june and an olympic tri in july? god bless you mate. have you run a marathon before?

I'm going(try) to run that fast.

2 We'll see if I can actually make that time. That's my goal for it, but who knows. I have never ran a full marathon before, but I have ran a couple halves. I'm by far in better shape than I've ever been even though I did sports all throughout high school all year around. I also weigh quite a bit less than I did high school and when I did those other halves.

The Olympic tri isn't that long and I'll easily finish that. I'm more or less wondering if I can finish the half-tri which is the real goal I set out to do. It's funny as I never really thought about doing a half or full marathon this year, but I have focused so much on running and biking/swimming are the two easy parts for me, I just said screw it. I'm not trying to receive first overall or in my age group for the half. I simply want to finish one first and go from there.

Olympic Distance Tri
The Half-IM
Half-Marathon
Marathon(My bad, I mixed up the dates. It's next weekend.)

GEN3RIC · #10 (**permalink**) 06-06-2007, 02:59 PM

So you guys carry water with you? I'm trying to think of a creative way to carry replenishment without letting it burden me.

cabezon · #11 (**permalink**) 06-06-2007, 05:48 PM

My sweet wonderful wife bought me an Amphipod before the marathon, and I like it. the bottles are 8oz. and I dont think that the 10oz would make a big difference. But I use them for the cytomax, and then I can use water bottles, or water fountains for the water.

I think she got the amphipod on clearance, other companies have bigger bottles and better attachments. I like having a pocket for my phone, ID, money and key. But the belt digs into me, and the adjustment buckle leaves wounds. Try to get one that fits.

The other option would be a camelback or similar item. I used to have one for biking. I have a friend that uses his backpack for running. I think it is overkill and probably heavy, but he gets to carry all his fluid with him. I may invest for the summer, we'll see.

Daegus · #12 (**permalink**) 06-06-2007, 06:00 PM

Quote:

Originally Posted by cabezon

My sweet wonderful wife bought me an Amphipod before the marathon, and I like it. the bottles are 8oz. and I dont think that the 10oz would make a big difference. But I use them for the cytomax, and then I can use water bottles, or water fountains for the water.

That thing looks pretty cool.

I just go old school. Carry a road bike water bottle in my hand. Switch hands every few minutes.

Sportsmedjosh · #13 (**permalink**) 06-06-2007, 08:58 PM

why change something that works for you right.

GEN3RIC · #14 (**permalink**) 06-07-2007, 01:19 AM

I think i am going to buy one of those amphipods.. Not having water in the middle of a run when I feel I need it really slows me down. There are no fountains or anything on my runs so I have to make do without.

Holding a bottle is kills it for me for some reason.. its like I completely lose my rhythm and I start focusing on things that make the run harder to complete.