Howdy, Stranger!
Categories
Options
RW Forum Six - Sub 5.30
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
Congrats on the job front Min. I am looking at present so maybe hanging about in here, some of that luck will rub off.
Have decided to get my eldests 18th celebrations and organising out of the way this week and get my head and arse in gear next week with the training. Open Water with the tri club starts on Monday so I shall plan on doing that every week with a run or bike afterwards........ will look at whether 3 of each will fit in with the family but whilst out of work, it should do. Once it's down on paper I should be able to stick with it. I do have a mentor for the Vit but he is a tad busy so this thread is going to be really useful and supportive I think.
woo hoo well done on the job front Min
Podds, that plan has made me come over all unwell
rather you than me !!
Thanks peeps - and thanks for your support!
No worries Saffers, if we can help, we will!
8 miles run today. Should have been 10 but it was new route from work and footpath came to an abrupt halt. Shame cos it was really nice. But I needed a you know what towards the end too so it was just as well really. The 5 mile cycle home straight after was harder than I thought it would be. It felt odd - don't know how people do duathlon.
I will do a few tweeks to my plan and post it up later.
Wooooooooooooooooooooooo Hoooooooooooooooooooooooooo Min
I can be of little or no help I'm afraid Saffers - but I'm like a good bra - I can be fully supportive
No plodding for me again - throat and head hurty
Nice job hunting Good Cop
My schedule is a bit different to Podds cos I can't get up at 5am and I don't fancy doing a long run and a long bike in the same weekend. So I'm doing a 2-week alternating schedule like this:
mon - run 8 (<70%)
tues - run 5 easy(<70%) pm bike 20 hills (85% hills, 75% flat)
weds - ow swim 1k easy, practice sighting etc (increasing to 2k)
thurs - run 12 marathon pace (80%)
fri - swim 1 -2k drills pm bike 20 - 25 track (85-90% speed work)
sat - Rest
Sun - Long bike 30 miles rising to 60 (70% apart from hills) pm swim 1k easy
mon run 8 easy (<70% for 3 miles then 4 miles 85% 1 mile 65%)
tues - run 5 easy (<70%) pm bike 20 hills (85% hills, 75% flat)
weds - ow swim 1k easy, practice sighting etc (increasing to 2K)
thurs - bike 30 easy (75% apart from hills)
fri - swim 1 -2k drills pm bike 20 -25 track (85 – 90% speed work)
sat - long run 15 -18 (<70% last 3 miles 85%) swim 1k easy
sun -Rest
Comments welcome.
Soupy, I think you would benefit say once every 4 weeks to do the long bike followed by the long run on the same weekend, make it the weekend before your recovery week, you will need at some point to do them on the same day
Week two perhaps could do with some tempo work on the run unless I have missed it
The plan as a whole looks good
If you could remove one session what would it be and if you could add one session what would you add??
a shorter sharper session of whichever discipline will always help
If you have a long bike planned then sharpen up one of the runs and vice versa
;-)
Goals - ah yes, I knew there was something I'd forgot. I'd like to do better than last year and just checked the results which were:
swim: 00:55:10 (T1 6:05) bike 3:38:20 (T2 3:54) run: 3:03:27 Total - 7:46:59
I actually beat my last year's aim which was to get round before the 8 hour cut-off so this year sub 7:30 should be doable. So I'm thinking..............swim 50 mins, bike 3:30, run 2:45
Is that good enough for you Meldy??? IM comes next year!
Nice going on the job front, Min!
And good running there, Spence. I didn't make the 10k tonight - didn't get out of work in time. ho hum.
I'm sure I can nod approvingly when a Tri schedule is passed in front of me. *nods approvingly* no idea what it meant, but I do a good approving nod.
I seem to have bought too much running kit - it no longer fits in the drawer! Sounds like a purge is needed - it's still got the long things and crop tops I used to do aerobics in. And they're so old the elastic's gone crinkly. urgh. Swim suit I last wore about 10 years ago can go too - I was young(er) & (more) foolish & thought I could get away with a two piece - how wrong I was...
Hahaha Helen - I've got the same problem with kit. But I can't bring myself to throw stuff away, specially race t-shirts. It all spills out of the drawer!
Thanks for the nod.
Spence is going to keep Meldy's glove I reckon.
and I personally like a plan A and a plan B goal, and some mid term ones as well so that it doesnt seem such a huge job to get to goal A .....
Spence had certainly better retain my glove but she can only have it a short while, I shall be wanting it back soon !!
Drawer? I've got 2 big drawers and a large plastic box full of kit .... as well as the shoe pile by the back door
I find it hard to throw out but only far too easy to buy more.
Knee sore today so appointment with podiatrist on Friday. I cannot ignore my feet any longer. Better invest some time and money with him than pay the small fortune in physio fees which seem to be the other option. Getting old is rubbish.
Tri schedules look great .... for other people
I think you could even up the goals for biking and running, that is a (doable) large amount to take of the run, over 1 min per mile whereas if you concentrated on 1mph quicker on the bike it would give you a far better return and then concentrate on a strong (and quicker) run off the bike?
Sorry, this sounds a bit critical but its just another way at looking at options!!
I need to practice getting my wettie off. I was last out of T1 - I forgot to put body glide on.
Soupy, Soupy, Soupy, *Shakes head despairingly*
That my friend will be bookmarked and will come back to haunt you !!
I am very flattered that you think Meldy's glove will be mine, however it would mean me doing an av pace of 11.7 and would mean a PB by 12 minutes.................I am much better prepared this year it's true, I also know I can do the distance which is a big boost.......... but them hills, them blasted hills.......still poor old XB knows what I want to do & I just must tell myself I CAN !!
.
.
.
*Goes to check Meldy's offical time*
.
.
.
you realise that should I do it I shall be bouncing like a bloody mad thing
