As I have written in previous posts, I spent much of January doing numerous tests to figure out why I got the pelvic stress fractures. When all was said and done, the endocrinologist concluded that it was just overuse (although since then, Jordana and I think it might be the wrong orthotics I got last summer). Anyway, the doctor had me do a follow up Vitamin D blood test in April to make sure things were OK. The results showed that I was Vitamin D deficient (my blood levels were like 20 or 21). He prescribed 50,000 IUs of Vitamin D once per week for 6 weeks, plus Citrical daily. He scheduled another blood test 3 weeks after the 6 week regimen of Vitamin D supplement was completed. Anyhow, the test came back normal -- Vitamin D at 57, magnesium, phosphorus, some other hormone, all normal.
So this is all good news for me. As my running progresses, as well as cycling and swimming, I'm hopeful that my injuries were a fluke caused by some combination of over-training and wrong orthotics.
Here's an amusing anecdote when I was getting my blood tested. The lab tech is trying to fill the first test tube from a vein in my right arm. She comments that it is going slow and I mention that I have really low blood pressure being a runner (and low resting heart rate). She mentioned that my blood seemed to be clotting. She tried to shift things when the needle must have slipped and blood starts spurting all over her lab coat, my arm, the table, the floor. She quickly takes the needle out and puts some gauze on my arm and tells me to apply pressure. I do but notice that the blood is pooling in the crook of my arm and running down my arm. I tell her that I need more gauze because the one I'm holding is drenched. She gets a bunch more gauze and that quickly drenches with blood as well. Finally, we get it stopped. She comments: this has never happened to me before. Great. So we go to the left arm (two more test tubes to fill up). That works better although the veins start swelling up. Luckily she is able to fill both test tubes. But I had two huge bruises on both arms for several days. Of course, no one wanted to sit near me on the Metro with both my arms bandaged up!! I guess that's one way to avoid seatmates...
Wednesday, June 30, 2010
Monday, June 21, 2010
Weekly training update - June 20, 2010
Okay this is really a biweekly training update, I got caught up in the drama of last week's open water swim debut (and the press of preparing to file a new case at work) that I forgot/didn't get around to posting last week's training summary. But in a nutshell, my 2 weeks of running 5 miles went very very well -- both in being able to run 5 miles at a time with no difficulty, but more importantly running several of them at sub 8 minute pace.
Two weeks ago, I upped my mileage to 5 miles per run. First week, I ran 20.51 miles, with 3 of my 4 runs at sub-8. The 4th run was after I got back from the Chesapeake Bay 1 mile challenge and the temperature was 92F with a heat index of 104. The temperature may have been hot, but my running partner (Jordana) was even hotter!!
Last week, I logged 21.89 miles, including 6 miles yesterday with Jordana. We were at my folks in Va Beach and she was running 14 miles. She did 8 on her own then picked me up for the final 6. Fine run to Witchduck Point and back.
Swimming went swimmingly. The highlight, as posted elsewhere, was my 1 mile open water swim. Meanwhile, laps in the pool and masters swim are going just fine. Before the 1 mile swim, I did 1 mile in the pool. That Thursday's masters swim was: 9x50m warmup; 4 x 100 m (swim, kick, drill, swim); 3 x (2 x 100m, 4 x 50m); 50m easy; 3 x (150m IM, 2 x 50m); 50m easy; 6 x 50m kick = 3200m.
I didn't swim after the 1 mile swim until Wednesday, when I logged my fastest 1 mile in the pool with no wetsuit (27:06). Thursday's masters swim was: 10x50m warmup; 12*25 m; 9 x 150m (3 sets easy, moderate, hard); 6 x 100m (50m moderate, 25m easy, 25m sprint); 50m easy; 5 x 100m kick = 3300m. I must say that that work out really drained me. My legs felt like cement during my Friday run. Being in Va Beach, I was not able to do my 2 mile pool swim. Although today at the beach, I helped Jordana do a bit of open water swimming -- I doubt we swam more than 1/4 mile paralleling the shore in chest deep water. But swimming in swells was a lot different even than when I was in the Chesapeake Bay!
Not much to say on the biking front. Never ventured outside the past two weeks, just twice each week on the trainer for 45 minutes per session, although two weeks ago Tuesday, Jordana did not run with her group and ran beside me on the treadmill. We joked that we would have a race! (Get it? I'm on a trainer and she's on treadmill... it was a race to see who could get nowhere the fastest) Next week, I hope to do another brick. I picked up my sister-in-law's aero bars while in Va Beach (I'm borrowing her bike), so that will be interesting to see how riding with them will go.
Anyhow, it's been a good two weeks of training. My running continues to improve. This week, I begin 2 weeks of 6 milers -- the final phase in my return to running. I hope to do at least one of this week's runs entirely at a sub-8 pace. Not ready for sub-7's yet, although I think I could if I pushed. We'll hold off on that for at least another week, though.
Two weeks ago, I upped my mileage to 5 miles per run. First week, I ran 20.51 miles, with 3 of my 4 runs at sub-8. The 4th run was after I got back from the Chesapeake Bay 1 mile challenge and the temperature was 92F with a heat index of 104. The temperature may have been hot, but my running partner (Jordana) was even hotter!!
Last week, I logged 21.89 miles, including 6 miles yesterday with Jordana. We were at my folks in Va Beach and she was running 14 miles. She did 8 on her own then picked me up for the final 6. Fine run to Witchduck Point and back.
Swimming went swimmingly. The highlight, as posted elsewhere, was my 1 mile open water swim. Meanwhile, laps in the pool and masters swim are going just fine. Before the 1 mile swim, I did 1 mile in the pool. That Thursday's masters swim was: 9x50m warmup; 4 x 100 m (swim, kick, drill, swim); 3 x (2 x 100m, 4 x 50m); 50m easy; 3 x (150m IM, 2 x 50m); 50m easy; 6 x 50m kick = 3200m.
I didn't swim after the 1 mile swim until Wednesday, when I logged my fastest 1 mile in the pool with no wetsuit (27:06). Thursday's masters swim was: 10x50m warmup; 12*25 m; 9 x 150m (3 sets easy, moderate, hard); 6 x 100m (50m moderate, 25m easy, 25m sprint); 50m easy; 5 x 100m kick = 3300m. I must say that that work out really drained me. My legs felt like cement during my Friday run. Being in Va Beach, I was not able to do my 2 mile pool swim. Although today at the beach, I helped Jordana do a bit of open water swimming -- I doubt we swam more than 1/4 mile paralleling the shore in chest deep water. But swimming in swells was a lot different even than when I was in the Chesapeake Bay!
Not much to say on the biking front. Never ventured outside the past two weeks, just twice each week on the trainer for 45 minutes per session, although two weeks ago Tuesday, Jordana did not run with her group and ran beside me on the treadmill. We joked that we would have a race! (Get it? I'm on a trainer and she's on treadmill... it was a race to see who could get nowhere the fastest) Next week, I hope to do another brick. I picked up my sister-in-law's aero bars while in Va Beach (I'm borrowing her bike), so that will be interesting to see how riding with them will go.
Anyhow, it's been a good two weeks of training. My running continues to improve. This week, I begin 2 weeks of 6 milers -- the final phase in my return to running. I hope to do at least one of this week's runs entirely at a sub-8 pace. Not ready for sub-7's yet, although I think I could if I pushed. We'll hold off on that for at least another week, though.
Sunday, June 13, 2010
One Mile Bay Swim Recap
Wow! That was really cool. I did pretty well for my debut open water swim race. First, a few misconceptions. Being a good runner does not translate to being a good swimmer. There were at least a dozen 14 and under kids who kicked my butt! Second, you don't need to hydrate when you're swimming. I drank plenty of cool, clean bay water during the swim (although I'm not exactly sure you're supposed to do that...) Finally, sighting by following the swimmer in front of you only works when that swimmer knows where he or she is going. Although there is nothing like adding a few extra meters by zig-zagging!
So where do I start? I was fortunate to run into a work colleage who also does masters swimming. He was able to show me the ropes, like where to put my stuff, when to get in the wetsuit, where to go, etc. It was a pretty warm day (forecast for the day is 90s) but it was not that bad around 7am -- although once you suit up in the wetsuit, it gets really hot, really fast.
Anyhow, I picked up my packet. Neon green swimcap with #1139 in magic marker, timing chip/ankle strap, and bib number -- you don't wear the bib, just pull off the tear tab and tuck it into the swim cap. Note to self: bring lawn chair next time. Everyone was camped out with camp chairs and coolers waiting for the race to begin (packet pickup was 6:30 - 7:30, pre-race meeting ag 7:35, first wave 7:45).
I was in wave 2 (starting 3 minutes after wave 1). Unlike a marathon, where you are seeded (or self-seed) by expected finish time, your wave placement for the One Mile Bay Swim is simply the order in which you registered. There were 5 waves of 100 swimmers (although not everyone who registered ended up starting or finishing).
The course was triangular -- my guess about 1/3 mile for each leg. The legs were marked by red buoys (buoy, buoy, turn buoy, buoy buoy turn buoy, buoy buoy finish)
First leg:
Okay, nobody told me about the cuisinart start. We started in knee deep water and somehow I was pushed up near the front but a bit to the side. When our wave gun went off, it was a mass of thrashing arms and legs. You already can't see underwater, but add to that the churn from 200 legs and arms and it was sort of mass confusion, at least for me. People were swimming on top and over me, up off my side, my arms and legs were hitting other swimmers, other swimmers' arms and legs were hitting me. I never got panicked but it did throw me off quite a bit as I was not able to establish any sort of stroke cadence or breathing rhythm. I would swim 3 or 4 strokes without breathing, then be gasping for air; then I would be breathing every stroke, swallowing mouthfuls of water when the waves washed over me (they really weren't that big, but big enough). After about a couple of minutes, the swimmers spread out enough that I was able to fall into a stroke cadence and breathing rhythm. I think I actually did that part pretty well. I held my own and actually began passing a number of slower swimmers from the first wave.
I was sighting every other breath and breathing every stroke (I don't bilateral breathe, I only breathe to the right during the right arm recovery). I got the pattern down but really couldn't see all that well when I did have my head above water. I found myself reverting to breast stroke about every 10-15 strokes to actually see where I was. I eventually figured out where the buoys were and where I needed to be swimming and was able to freestyle for most of the rest of the race. Since I was having trouble locating the buoys, I basically sighted off nearby swimmers -- either trying to swim parallel to a swimmer that appeared to be at my pace or just looking for where the nearest group of swimmers ahead of me were.
Most of the chop was in the first leg as we headed away from shore.
Second leg:
I only recognized the turn buoy because when I sighted everyone was swimming to my right! Okay -- about a 1/3 done. This was probably the easiest of the three legs for me. I was in a good rhythm, my stroke was strong and I passed a number of swimmers and was only passed by a few -- well, only a few passed near enough to me so that I could see them. I would have thought there would have been a bit of visibility underwater, but there is just about none. Even the tips of my fingers were not clearly visible in the murky green water. And no black stripe to follow! Anyhow, the second leg passed relatively quickly and soon I saw swimmers again turning to the right.
Third leg:
I consider this one second in difficulty but only because of sighting problems. We were now headed back to shore, which was just about due East. Yep, the glare of the sun made sighting quite problematic. I could not see the shore, I could not locate any buoys. I even had difficulty sighting nearby swimmers. My stroke was good, so I kept swimming as strong as I could, but had to revert to breaststroke more than I would have liked just to make sure I was on course. Indeed, about mid-way from the final turn buoy to the finish, I had been sighting on a swimmer a few yards ahead, suddenly I see him make a hard turn right, I look up and realize he was heading way off course. Thus learning the lesson that sighting with other swimmers doesn't work if they are also off-course. This began a bit of zig-zagging as I tried to get myself basically heading in the right direction. I think I over-corrected from going to far to the left and almost swam into the right-side buoy -- so I zagged back to the left. I eventually was able to sight the finish line balloon which allowed me to finish strong.
I swam until the swimmer just in front of me stood up and began running. I probably stood up too soon as the water was waist deep rather than knee deep and it took a surprising amount of energy to sprint through that water (of course, while I had been practicing swimming in a wetsuit, I have not practiced running in a wetsuit). Up I trudged and crossed the finish line.
I was done. I was surprisingly out of breath. The course crew was quite efficient --- one person was removing my timing chip, another was undoing the wetsuit and pulling it down to my waist to allow me to cool off, a third removed my swim cap to get my bib tag. My colleage (who started in the wave behind me) greeted me at the shore with a well-swum congratulations (he ended up placing 2nd in his age group with a time about 5 minutes faster than mine).
My time: 28:16. I placed 129 out of 383 finishers, 75 out of 189 for my sex, and 15 out of 29 in my age group (40-44).
Not too shabby. I'm glad I got that under my belt before doing an open water swim as part of a triathlon.
Next year, maybe the whole 4.4 mile Bay swim? We'll see...
So where do I start? I was fortunate to run into a work colleage who also does masters swimming. He was able to show me the ropes, like where to put my stuff, when to get in the wetsuit, where to go, etc. It was a pretty warm day (forecast for the day is 90s) but it was not that bad around 7am -- although once you suit up in the wetsuit, it gets really hot, really fast.
Anyhow, I picked up my packet. Neon green swimcap with #1139 in magic marker, timing chip/ankle strap, and bib number -- you don't wear the bib, just pull off the tear tab and tuck it into the swim cap. Note to self: bring lawn chair next time. Everyone was camped out with camp chairs and coolers waiting for the race to begin (packet pickup was 6:30 - 7:30, pre-race meeting ag 7:35, first wave 7:45).
I was in wave 2 (starting 3 minutes after wave 1). Unlike a marathon, where you are seeded (or self-seed) by expected finish time, your wave placement for the One Mile Bay Swim is simply the order in which you registered. There were 5 waves of 100 swimmers (although not everyone who registered ended up starting or finishing).
The course was triangular -- my guess about 1/3 mile for each leg. The legs were marked by red buoys (buoy, buoy, turn buoy, buoy buoy turn buoy, buoy buoy finish)
First leg:
Okay, nobody told me about the cuisinart start. We started in knee deep water and somehow I was pushed up near the front but a bit to the side. When our wave gun went off, it was a mass of thrashing arms and legs. You already can't see underwater, but add to that the churn from 200 legs and arms and it was sort of mass confusion, at least for me. People were swimming on top and over me, up off my side, my arms and legs were hitting other swimmers, other swimmers' arms and legs were hitting me. I never got panicked but it did throw me off quite a bit as I was not able to establish any sort of stroke cadence or breathing rhythm. I would swim 3 or 4 strokes without breathing, then be gasping for air; then I would be breathing every stroke, swallowing mouthfuls of water when the waves washed over me (they really weren't that big, but big enough). After about a couple of minutes, the swimmers spread out enough that I was able to fall into a stroke cadence and breathing rhythm. I think I actually did that part pretty well. I held my own and actually began passing a number of slower swimmers from the first wave.
I was sighting every other breath and breathing every stroke (I don't bilateral breathe, I only breathe to the right during the right arm recovery). I got the pattern down but really couldn't see all that well when I did have my head above water. I found myself reverting to breast stroke about every 10-15 strokes to actually see where I was. I eventually figured out where the buoys were and where I needed to be swimming and was able to freestyle for most of the rest of the race. Since I was having trouble locating the buoys, I basically sighted off nearby swimmers -- either trying to swim parallel to a swimmer that appeared to be at my pace or just looking for where the nearest group of swimmers ahead of me were.
Most of the chop was in the first leg as we headed away from shore.
Second leg:
I only recognized the turn buoy because when I sighted everyone was swimming to my right! Okay -- about a 1/3 done. This was probably the easiest of the three legs for me. I was in a good rhythm, my stroke was strong and I passed a number of swimmers and was only passed by a few -- well, only a few passed near enough to me so that I could see them. I would have thought there would have been a bit of visibility underwater, but there is just about none. Even the tips of my fingers were not clearly visible in the murky green water. And no black stripe to follow! Anyhow, the second leg passed relatively quickly and soon I saw swimmers again turning to the right.
Third leg:
I consider this one second in difficulty but only because of sighting problems. We were now headed back to shore, which was just about due East. Yep, the glare of the sun made sighting quite problematic. I could not see the shore, I could not locate any buoys. I even had difficulty sighting nearby swimmers. My stroke was good, so I kept swimming as strong as I could, but had to revert to breaststroke more than I would have liked just to make sure I was on course. Indeed, about mid-way from the final turn buoy to the finish, I had been sighting on a swimmer a few yards ahead, suddenly I see him make a hard turn right, I look up and realize he was heading way off course. Thus learning the lesson that sighting with other swimmers doesn't work if they are also off-course. This began a bit of zig-zagging as I tried to get myself basically heading in the right direction. I think I over-corrected from going to far to the left and almost swam into the right-side buoy -- so I zagged back to the left. I eventually was able to sight the finish line balloon which allowed me to finish strong.
I swam until the swimmer just in front of me stood up and began running. I probably stood up too soon as the water was waist deep rather than knee deep and it took a surprising amount of energy to sprint through that water (of course, while I had been practicing swimming in a wetsuit, I have not practiced running in a wetsuit). Up I trudged and crossed the finish line.
I was done. I was surprisingly out of breath. The course crew was quite efficient --- one person was removing my timing chip, another was undoing the wetsuit and pulling it down to my waist to allow me to cool off, a third removed my swim cap to get my bib tag. My colleage (who started in the wave behind me) greeted me at the shore with a well-swum congratulations (he ended up placing 2nd in his age group with a time about 5 minutes faster than mine).
My time: 28:16. I placed 129 out of 383 finishers, 75 out of 189 for my sex, and 15 out of 29 in my age group (40-44).
Not too shabby. I'm glad I got that under my belt before doing an open water swim as part of a triathlon.
Next year, maybe the whole 4.4 mile Bay swim? We'll see...
Sunday, June 6, 2010
Weekly Training Summary June 6, 2010
I am feeling so ready to race again. I know a lot of folks hate the heat, but I love it. Heat means summer. And summer means the training season has just kicked in. Of course, I wish I was training for a marathon. But, I'm content with the races I have coming up, including my first open water swim on Sunday and my first tri at the end of July. And I'm hoping to use my Army 10 miler time to determine whether sub-3 is do-able next spring when I return to marathon racing.
Anyhow, a good week of running, although I bit over the map distance-wise. Started the week off with an excellent 6 miler at Bethany Beach with my wife. Normally, she's doing 6 at 6 (am) on Mondays, but we were on vacation so we slept in and did 6 at 7 (am). Thursday, my colleague Larry convinced me to run 5.04 instead of my scheduled 4. Friday, I convinced him to run my scheduled 4.17 mile. Today, I did my first brick, and ran 4.09 miles (again with my wife -- it's worth not increasing my speed just to continue running with her, now I know why she's so popular in the running club).
Because of the holiday weekend, I missed my normal Monday swim. Masters swim workout: 400 meter warm up; 6 x 50 m free (buildup); 6 x 200m free (slow, medium, fast); 50m easy; 6 x 100m (alternate IM and free); 6 x 75m kick (alternate hard/easy); 6 x 50 m free. Total: 3300m. Things were a bit confused at the swim. I got into lane 3 like last week, except I must have missed when they shifted all the lanes over (why I have no idea) so I ended up swimming with the lane 2 swimmers -- a bit slower than I would have liked. But, since I had run 5 miles earlier, I wasn't complaining too much. Rounded out the week of swimming on Saturday, with 3300 meters in the wetsuit. I'm getting to be very comfortable swimming in the suit, so I'm hoping things will go well next Sunday. The only down side was that I forget to put the bodyglide around my neck and got some chafing from the wetsuit collar. My wife teased me that it looks like I got a hickey -- but it doesn't feel all that great!
On the bike front, I got my two early morning 45 minute sessions on the trainer. I don't mind them, if they weren't so early in the morning (I get up at 5:15 -- although my wife is usually already out of the house for her runs by then...) I have my Zune cranked and fan on (otherwise it's stifling in the basement workout room). The best part of the bike training, however, was my first road ride today. Got the bike out of the shop yesterday, bought a pair road shoes and cleats, successfully installed the cleats on my own, and prepared for my first brick. Since I've never ridden in cleats I decided to park at Grosvenor Metro and bike along Beach Drive (mostly closed to cars on the weekends) until I got comfortable with cars (there are portions of the ride that have cars) and with cleats. I was surprised at how easy it was to de-cleat myself from the pedals at stoplights. Getting back in was another story. I guess with time I'll know just how to position my shoe over the pedal to snap in without having to keep looking down. Of course, the best part of my inaugural bike ride was having to call my brother halfway through to ask him how the gear shifters worked. I did the first 30 minutes (about 8 miles) in 9th gear (small gear up front, small gear in back) because I could not figure out how to change gears. Luckily he answered the phone because the return trip along Beach Drive had some serious uphills that would not have been too much fun.
So there you have it, sports fans. This coming week, I up my mileage to 5 miles per run (YAY) and I have my first open water swimming competition (yay?) A lot of excitement in store....
Anyhow, a good week of running, although I bit over the map distance-wise. Started the week off with an excellent 6 miler at Bethany Beach with my wife. Normally, she's doing 6 at 6 (am) on Mondays, but we were on vacation so we slept in and did 6 at 7 (am). Thursday, my colleague Larry convinced me to run 5.04 instead of my scheduled 4. Friday, I convinced him to run my scheduled 4.17 mile. Today, I did my first brick, and ran 4.09 miles (again with my wife -- it's worth not increasing my speed just to continue running with her, now I know why she's so popular in the running club).
Because of the holiday weekend, I missed my normal Monday swim. Masters swim workout: 400 meter warm up; 6 x 50 m free (buildup); 6 x 200m free (slow, medium, fast); 50m easy; 6 x 100m (alternate IM and free); 6 x 75m kick (alternate hard/easy); 6 x 50 m free. Total: 3300m. Things were a bit confused at the swim. I got into lane 3 like last week, except I must have missed when they shifted all the lanes over (why I have no idea) so I ended up swimming with the lane 2 swimmers -- a bit slower than I would have liked. But, since I had run 5 miles earlier, I wasn't complaining too much. Rounded out the week of swimming on Saturday, with 3300 meters in the wetsuit. I'm getting to be very comfortable swimming in the suit, so I'm hoping things will go well next Sunday. The only down side was that I forget to put the bodyglide around my neck and got some chafing from the wetsuit collar. My wife teased me that it looks like I got a hickey -- but it doesn't feel all that great!
On the bike front, I got my two early morning 45 minute sessions on the trainer. I don't mind them, if they weren't so early in the morning (I get up at 5:15 -- although my wife is usually already out of the house for her runs by then...) I have my Zune cranked and fan on (otherwise it's stifling in the basement workout room). The best part of the bike training, however, was my first road ride today. Got the bike out of the shop yesterday, bought a pair road shoes and cleats, successfully installed the cleats on my own, and prepared for my first brick. Since I've never ridden in cleats I decided to park at Grosvenor Metro and bike along Beach Drive (mostly closed to cars on the weekends) until I got comfortable with cars (there are portions of the ride that have cars) and with cleats. I was surprised at how easy it was to de-cleat myself from the pedals at stoplights. Getting back in was another story. I guess with time I'll know just how to position my shoe over the pedal to snap in without having to keep looking down. Of course, the best part of my inaugural bike ride was having to call my brother halfway through to ask him how the gear shifters worked. I did the first 30 minutes (about 8 miles) in 9th gear (small gear up front, small gear in back) because I could not figure out how to change gears. Luckily he answered the phone because the return trip along Beach Drive had some serious uphills that would not have been too much fun.
So there you have it, sports fans. This coming week, I up my mileage to 5 miles per run (YAY) and I have my first open water swimming competition (yay?) A lot of excitement in store....
Thursday, June 3, 2010
Triathlon Training Schedule
To the extent anyone is interested, I thought I'd briefly summarize my triathlon training program. I put this together based on (1) several triathlon, swimming, and running books my wife purchased, (2) review of online training programs, and (3) most importantly, what fits my schedule. Note: at heart, I am a runner so the schedule emphasizes running. Plus, from what my brother tells me (and he used to race tri's as part of the Marine Corps triathlon team when he was stationed at Camp Pendleton), triathlons are won or lost in the running portion of the race.
Anyhow, here is my schedule:
Monday: Run & Swim (1 mile) (PM)
Tuesday: Bike (45 minutes)
Wednesday: Run
Thursday: Bike (45 minutes)(AM) Masters Swim (about 2 miles)(PM)
Friday: Run
Saturday: Swim (2 miles)
Sunday: Run
For the run, I am working up so that the Monday, Wednesday, and Friday runs are 6 miles and Sunday is the long run. As far as pace goes when I get to that mileage, Monday will be easy/recovery, Wednesday will be speed/tempo, Friday will be marathon pace, and Sunday will be long steady distance pace.
I also plan to add a third bike session by doing bricks on Saturday or Sunday -- most likely a Bike/Run brick on Sunday, although I may occasionally do the swim/bike brick on Saturday. In either case, I would most likely do 60 minutes or so on the bike.
Of course, having never done a triathlon I'm not sure how this will work. Anyone in tri-world care to comment?
Anyhow, here is my schedule:
Monday: Run & Swim (1 mile) (PM)
Tuesday: Bike (45 minutes)
Wednesday: Run
Thursday: Bike (45 minutes)(AM) Masters Swim (about 2 miles)(PM)
Friday: Run
Saturday: Swim (2 miles)
Sunday: Run
For the run, I am working up so that the Monday, Wednesday, and Friday runs are 6 miles and Sunday is the long run. As far as pace goes when I get to that mileage, Monday will be easy/recovery, Wednesday will be speed/tempo, Friday will be marathon pace, and Sunday will be long steady distance pace.
I also plan to add a third bike session by doing bricks on Saturday or Sunday -- most likely a Bike/Run brick on Sunday, although I may occasionally do the swim/bike brick on Saturday. In either case, I would most likely do 60 minutes or so on the bike.
Of course, having never done a triathlon I'm not sure how this will work. Anyone in tri-world care to comment?
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