Swim/Bike/Run/Aaaaaaah!

In 2012, I plan to do:

  • A 12 mile trail run with family.  (Which I just calculated out to equal 19.3 kilometres.  HOLY CRAP!)
  • The St. Patrick's Day 10k trail run
  • The Tri-Diva Super Sprint Triathlon (250m swim, 5k bike, 2.5k run)
  • The Moose is Loose Half Marathon trail run
  • The Strathmore Women's Triathlon, sprint-distance (500m swim, 10k bike, 5k run)
  • A half-Olympic triathlon TBA (depending on whether or not I'm willing to separate myself from enough cash to buy a tri-bike).

Some relevant facts:

  • I am not a strong swimmer.  I am, however, an excellent sinker.  I've been doing group lessons, private lessons, and Total Immersion drill training for eighteen months now.  That has gotten me from from 0 metres to maybe 100 continuous.  I don't know how to turn or dive.  Pray for me.
  • I work approximately 60 hours per week, have two small children, and recently applied to grad school.  No, I'm not kidding.  I am, in fact, a freakin' lunatic.
  • I've got about nine months before race season comes around again.  (Can I get a hallelujah!)

So, what's the plan?  Training every day is not an option, for me.  Working toward the Tri-Diva and 10k runs last spring, I burnt myself out and left my body in a state of constant partial-recovery.  (Ouch!)  And getting up at 5:45 every morning left about 45 minutes at the end of the day for my husband and I to remember what each other looks like.  (Booo!)  Four days a week it will have to be.

Swimming will be my biggest hurdle.  The focus continues to be stroke improvement.  There isn't much point trying to build swim endurance until I can stop braking myself in the water.  More lessons and more drill training for me!

I don't bike-train much over the summer.  I bike for transportation, but the distances are fairly short and the pace is pretty leisurely.  Family bike-rides, with the kiddos in our Chariot knock-off, will have to do until it's cold enough to justify training indoors.  Then I'll bring my bike in onto the stationary trainer, and watch Frontline on my laptop.  Try it.  You'll pedal faster, I promise ;)

Now, for some math.  Right now, I do a 10k run on Saturdays and a 2.5k run during the week.  If I train over-distance to 25k for the 22k half-marathon, then I'm at about 10% distance during my weekday run, and 40% distance during my Saturday run.  If I increase my distances by 6 to 7% each month (or about 1.5 to 2km), I'll have built myself up to race distance by the spring without risking injury (I hope).  So.....

"Drumroll, please!"

The Plan, Part I:

  • Day One: 800m drill training, with a skilled friend or coach supervising on alternating weeks
  • Day Two: 60 minutes bike, with the kiddos in tow for, um, resistance training
  • Day Three: short distance run, preferably with the company of a wiggly puppy
  • Day Four: long distance run, followed by 30 to 90 minutes of yoga (the old bod don't recover without it!)

Part II?  I'll keep you posted.  As I get closer to race season, I'll need to incorporate some bricks and full-distance practice days into the mix.  If I'm feeling good, I'll add "Day Five: stack the bricks".  If I'm buried under a pile of text books and sweaty running tights?

Well, I might whine.  A little.

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