Archive for June, 2013

The 2013 Finish Plan

Posted: June 24, 2013 by Dave Kohrell in Triathlons

Copying my notes for the blog for a quick fetch of sorts.  Juggling a few different events (Cornhusker State Games – swim, 5k, sprint tri), Pikes Peak (Aug 17-18), possible Quad Cities Marathon (Sept 22) and show time in Indy on Nov 2.

This approach is based on 3-4 Run days each week (so that means 3 days off your feet!) with lots of cross training.  Feel free to incorporate what helps.  If nothing else take a peek at the Saturday (weekend) long runs – you’ll have 2 at the 20 mile distance, several in the 14-17 range.
1 Speed or Hills each week (M-Tues or Wed)
Sat – Long Run alternating between longer and long. Run the 1/2? Run 60-70% the distace of Marathon training so a 20 mile marathon run = 12-14 for 1/2.
The long runs are based on Run Less Run Faster by Runner’s World (RLRF) – I recommend this as a great Kindle or paper back.  Some track is too!
Strength Training has replaced CrossFit or Bootcamp – it’s more important to know what to focus on, we’ll have some good discusson threads on what to look for in terms of bootcamps, crossfit, etc.
— 3 week ADAPTATION CYCLE —-
June 24-30
Mon – easy run am or swim/bike or rest  6 MI
Tues – swim AM – 1-2k & strength training; Run – Hills @ Holmes – 70th Street – 4 to 8 hill repeats (4 to 8 miles)
Wed –  easy run 5 am & strength training immediately following (body weight) / bike pm – 5 mi
Thursday -speed work at Northeast 5am – 5 x 1000 followed by ST at Y / bike pm 5 mi
Friday – swim
Saturday – 20 mile marathon pace + 30 seconds (9:45)
Sunday – 20 mile bike and strength training

July 1 – 7
Mon – easy run am or swim/bike or rest 6 miles
Tues – swim AM – 1-2k; run – hills at Holmes at 6pm – Obs Hills 10-15
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6am – 200 bricks
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 10 miles / 10 mile half
Sunday – LINCOLN MILE – repeat hill walks on Holmes Dam w/ 20-30# vest and strength training

July 8-14
Mon – easy run am or swim/bike or rest
Tues – swim AM – 1-2k; Run – Hills @ Holmes – 70th Street – 4 to 8 hill repeats (4 to 8 miles)
Wed – easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday -speed work at Northeast 6pm – ladder
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – NO Strength Training
Saturday – 10-14 miles or CSG Games Swimming (6 mi run early)
Sunday – rest – hill walks – 90 minutes w/ 20# vest

—————–  NOVEMBER 1 and 2 MARATHON and 1/2 Begins ——-
#16 July 15-21
Mon – easy run am or swim/bike or rest
Tues – swim AM – 1-2k;  run – hills at Holmes at 6pm – Obs Hills 10-15
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 3 x 1 mile within target pace (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – Energy 5k + 3
Sunday –  UNL 5k am + 3 – strength training in the afternoon

#15 July 22-28 – 5k weekend, back to back
Mon –  easy run am or swim/bike or rest
Tues – swim AM – 1-2k; run – hills at Holmes at 6pm – 70th Street Hills
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 4x 800s within target pace (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – City Swim Meet – 6 mile run OR BIKE
Sunday –  CSG Sprint Tri

#14 July 29-4
Mon – easy run am or swim/bike or rest
Tues – Leighton St Hills walks/run x 12 5am
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 1200 to 200 ladder (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 20 miles at target pace (RLRF week 13)
Sunday – Bike/swim am – strength training in the afternoon

#13 Aug 5-11
Mon – easy run am or swim/bike or rest
Tues – Leighton St Hills x 15 5am
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 5 x 1000s (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 15 miles w/ hills
Sunday – Bike/swim am – strength training in the afternoon

#12 Aug 12-18
Mon – easy run am or swim/bike or rest
Tues – AM or PM Dam Hills – no vest – 20
Wednesday swim and body weight
Thursday – am speed work – 4 x 800s on bike path
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training. Travel to Colorado Springs
Saturday – Pikes Peak Ascent
Sunday – Pikes Peak Marathon

#11 Aug 19-25 –
Mon – easy walk am
Tues – easy walk am
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast – am or pm – 400’s (6)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 6 miles
Sunday – Bike/swim am – strength training in the afternoon

#10 Aug 26-Sept 1-
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – 70th Street – 4-8
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – Yasso 800’s (10) or 5-6 800s (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 13 miles at target pace (RLRF)
Sunday – Bike/swim am – strength training in the afternoon

#9 Sep 2-8
Mon – easy run am or swim/bike or rest
Tues – swim
Wednesday 15 mile run
Thursday – speed work at Northeast 6pm – 2 x 400 meter bricks (6) (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training OR 5k run in OMA
Saturday – Swim
Sunday –  Buffalo Run+ 2 before/3 after

#8 Sep 9-15
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – tempo run – 5-7 miles moderate pace with 3k pickup
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 2 x 1600 & 2 x 800 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 10-20 miles at target pace (RLRF)** distance depends on Quad Cities
Sunday – Bike/swim am – strength training in the afternoon

#7 Sep 16-22
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – tempo run – 5-7 miles moderate pace with 3k pickup
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 3 x 1200 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 20 miles at target pace (RLRF)**  OR QUAD CITIES MARA on 9/22
Sunday – Bike/swim am – strength training in the afternoon

#6 Sep 23-29
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – tempo run – 5 mile tempo pace
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 1000, 2000, 1000, 1000, 400 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 20 miles at target pace (RLRF)  OR 12 if QUAD CITIES MARA was ran
Sunday – Bike/swim am – strength training in the afternoon

#5 Sep 30-Oct 6
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – tempo run – 10 miles at tempo run pace (may replace and merge with Wed am)
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 3x 1600 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 15 miles at target pace (RLRF)
Sunday – Bike/swim am – strength training in the afternoon

#4 Oct 7-13
Mon – easy run am or swim/bike or rest
Tues – run – hills at Holmes at 6pm – tempo run – 8 miles at tempo run pace (may replace and/or merge with Wed am)
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 10 x 400 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – Spartan Race 5k
Sunday – 16 miles at target pace (RLRF)

#3 Oct 14-20
Mon – REST
Tues – run – hills at Holmes at 6pm – tempo run – 5 miles at tempo run pace (may replace and merge with Wed am)
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – Yasso 800’s – 10 (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 13 miles at target pace (RLRF)
Sunday – Bike/swim am – strength training in the afternoon

#2 Oct 21-27
Mon – REST
Tues – run – hills at Holmes at 6pm – tempo run – 3 miles at tempo run pace (may replace and merge with Wed am)
Wednesday easy run 5am & strength training immediately following (body weight) / swim-bike pm
Thursday – speed work at Northeast 6pm – 5 x 1000s (RLRF)
Friday – easy run (4 miles) or easy bike (8-12 miles) or swim (2-3k) – strength training
Saturday – 10 miles at target pace (RLRF)
Sunday – Bike/swim am – strength training in the afternoon

#1 Oct 28-Nov 2 – NO STRENGTH other than Body Weight
Mon – REST
Tues – Holmes Lake 2 x 2.4 mile loop (trail) – marathon target + 45 seconds
Wed – Easy run/ swim/bike
Thursday – 6 miles easy
Friday – 2 mile easy.
Saturday – rest
Sunday – SHOW TIME

Image

Platte River – from Camp Cedars!

Three Weeks of hybrid workouts.  The Run Less, Run Faster is still a guide, but will kick in fully in August (after Pikes Peak Double) and in time for a November 2 marathon (Indy)! It’s also allowed some flexibility – such as hiking around Camp Cedars (above pic) with my son Joshua during family day at his Boy Scout camp.

The philosophy of 3 quality runs is locked in for me – Tuesday, Thursday and Friday.  Also blending in quite a bit more biking, renewed swimming and 2 or 3 quality strength workouts a week.  The mix feels right.  Had a good 5k on Father’s Day (with my happy four legged running friend Heidi) at 22:49.  Added some time due to poop pickup and extra time at water stops; shaved just a bit due to her help up a hill or two!

Keeping the average workout time to 6 – 7 hours.  Not ultra volume, but about an hour more than average from January to May. 

Activity Distribution Report for coachdavek    
             
 Activity Type Count Distance Time Elevation Gain Avg Speed Avg HR
 Running 18 49.41 8:29:42 1,030 5.8 147
 Lap Swimming 6 2.83 1:45:04 0 1.7
 Strength Training 5 1:30:32
 Cycling 4 61.37 5:04:57 1,120 12.1 128
 Walking 4 1.67 36:15:00 105 2.8 100
 Hiking 1 2.46 1:00:10 308 2.5
 Summary 38 117.74 18:26:40 2,563 7.3 140

I enjoyed the mix of activities this week!

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Got some strength back, buns on the bike seat with a good long ride Sunday and the highlight was our Freaky Fast Runner’s teams at the Havelock Community and Charity run on Saturday June 1.

Hit a better than median, average time of 48:19 for the 10k!   The FFR 3k Mixed Team was 3rd and the 10k team was 4th.  This was a day after a wonderful tempo run and two days after track (so much for only 3 days a week running ;-))

Our running community was saddened by the departure of our inspirational marathoner, Carol Smith.   She battled ovarian cancer for over a year.  An incredibly moving memorial service was held yesterday, June 6, to celebrate her life.  We will miss her and look forward to seeing her in eternity!

 Activity Type Count Distance Time Elevation Gain Avg Speed Avg HR
 Running 6 25.42 4:09:51:00 628 6.1 143
 Walking 4 2.2 43:29:00 90 2.9 80
 Strength Training 2 27:00:00
 Cycling 1 21.27 1:38:54:00 218 12.9 130
 Swimming 1 0.57 17:00:00 2
 Summary 14 49.46 7:16:13 936 7.2 137

Can 15 minutes of weightlifting make you thin? | Evansville Living Magazine.