Back on my training schedule for the Danskin

Well, after 2 weeks of family being here, I’m finally getting back on my training schedule.  I did exercise during the hiatus, just not with ‘purpose’.

On Tues I went to REI in Denver to see Sally Edwards speak.  She’s won several Ironman Triathlons and helps athletes learn how to train better.  She asked how many in the room were already on a training schedule, so of course I raised my hand proudly.  Then she asked of those people, how many decide what they’re going to do based on the weather that day.  I more sheepishly raised my hand.  She informed us that we aren’t training!  Boooo……

So I’m on a new regimen now.  Yesterday, I started the workout with a sub-max test called the 2×4.  You warmup, for 5-10 minutes, then run as hard as you can maintain for 4 minutes, recover for 2 minutes, then run as hard as you can for another 4 minutes, each time measuring your heart rate at the end of the 4 minutes.  Averaging those two heart rates, then add 30 if you’re in excellent shape, and you get an estimate of your max heart rate.  Mine came to 196.  I’m going to do 6 or 7 more sub-max tests to best determine my max heart rate, then I can train more efficiently.

SO that being said, yesterday I did a submax test, then I lifted weights.  Today I swim a “steady state” workout.  Maintaining a relatively low heart rate on this one is the key, so I’m keeping it lower than 156 the whole time.  And I’ll swim for 45 minutes, continuously if I don’t get too damn bored.

One of these days I’ll put my schedule on a spreadsheet and publish it for you.  I’ve spent some time trying to come up with a good one, so I might as well share it.

Today’s triathalon workout – swim

Thursday’s training regimen – Swimming

Warm-up:
8x50m swim, progressively faster

Main:
7×100 with 30 seconds rest between
Note – I did the first 2 with 30 seconds rest in between, then moved to 40 seconds rest.  I also did set #4 as a kick set for a rest, it was kicking my BUTT!

Cool-down:
3x100m FAST – this also kicked my booootay!
1x50m kick