Week 7 & 8 Update:

March 5 - 18

18 Weeks till Lake Placid

Training for triathlons has so many cross benefits for endurance and general fitness. This is something that I knew but I did not realize the significance until the Seoul marathon Sunday, May 18. Ok, let me back-up. The longest run Cindy or I has done in 2018 is 25km. Both of us are in the thick of high school swim season. It is the busiest time of year. The 2 days leading up to the marathon Cindy and I coached at a 2 day meet. We were on our feet most of the day, and any chance I got I told Cindy to “sit down”. Then a few days before the race I decided to go out and support Cindy. I thought I may run alongside her and help pace her for 20-30km. I reached out to some friends and I was able to find a race-bib last minute so I could actually participate rather than being a random spectator running.

Week 7 & 8 Summary

The Marathon:

The Marathon kicked off and Cindy and I started conservatively at 5:20ish/km pace.  After all we were both kinda viewing it as a training day, and I did not really have intentions on finishing.  After a few kilometers we had settled into a 5:00, or just under, pace. Cindy’s watch conveniently messed up so she was relying on me for updates. Each km we did I would give her some encouragement and say “right on pace 5:00 min”  when in actuality we were 4:50-4:55 ;). We hit the halfway point and things started to get exciting. We felt great! At 30km I knew that I was going to finish this with Cindy. We stayed strong and then the last 5km we charged home at a 4:40-45 pace!  3:33:22 and a huge PR for Cindy!

Example Workouts From Cindy’s Week  7 - 8 training Plan:

Run: 

This is the next step of the Speed Workouts:  3 sets of (2000m @ 10Kpace -10 seconds/km, 2-minute jog, 300m @ 5K-20 seconds/km), with 4-minute jog between sets. 

Bike:  (My advice to Cindy)

"As the weather warms you will be tempted to do your cycling workouts outside. Try to do at least 2 of your 4 workouts on the trainer each week. The trainer provides consistent resistance and controlled setting to make sure you hit your desired power. Cycling Drills: keep doing the cycling drills during warm-ups. Here is a great List of Drills with explanations. http://www.trainingbible.com/joesblog/2009/12/pedaling-drills.html Take a longer warm-up working through 2 of the drills each day."

Swim:

500 easy

500 swim with snorkel this is technique focus where are you alternate 25 kick on your side and 75 swim with perfect technique

10x50 Fast with 20-30 sec rest 105 to 110% CSS case this would be about 42 to 43 seconds per 50

400 pull smooth with paddles focusing on the catch. Do the first 200 with a reverse grip so the paddle is in your fist and resting on your forearm and the second 200 normal grip implementing a good catch.

20x25s with 15 to 20 seconds rest at 110% CSS or 20 to 21 seconds per 25

300 easy warm down