This past week (the one that just ended at 9:30 this morning after my run) was the first week that I've done all my prescribed workouts. (Ok, I missed one run. ONE! That's not bad.) Since Ironman, I've been taking it easy, sleeping in, only doing what I feel like. But Boston training starts in 2 weeks which means that I need to start getting into a routine. No more sleeing in till 6:30 on workdays. To coordinate Oceanside training with Boston training, my plan is to swim 3 times, bike 3 times (once long) and run 5 times (including one long, and two speed- either tempo, track, or hills). On top of that, I'm aiming for two core sesssions and at least one yoga class per week, preferably two if my work schedule allows. I'm writing out my plan here so I can be held accountable for my workouts. I'll update my successes and failures. Oh, and if you're local... let me know if you want to jump in on a workout with me. Everything flies by faster with friends.
Monday:
Swim 2450 m. Base intervals, lactate intervals and sprint intervals.
Long bike ride 48 miles, including some hills.
Tuesday: Run easy and Core 45 minutes.
Wednesday: Tempo run.
Thursday:
Club ride, 90 minutes. Transition run, 4 miles.
Swim 2300 m. Threshold intervals, sprint intervals.
Core 45 minutes.
Friday: Run easy.
Saturday: 1 hour easy bike ride and straight swim (1800 + w/u & c/d).
Sunday: PF Chang's Rock & Roll Arizona 1/2 Marathon. Goal: 1:45-1:50.
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