This year’s race events:

Pittsburgh Half Marathon … Goal time: 2 hours 30 min

Rock Hall Sprint Triathlon … complete first one ever! Distance = 750 meter Swim (~0.5 mile), 15 mile Bike, 5K (3.1 miles) Run

Deckers Creek Trail Half Marathon … Goal time: 2 hours (anything within 2-2:15 will be a new PR)

D.C to Pittsburgh Bike Tour … second year in a row! Distance = ~330+/- miles over about 5-6 days

Other Potential Races: Run For Your Lives – Zombie 5K and the Pittsburgh Ruckus

Training:

Half Marathon Training Guide – Advanced Program http://www.halhigdon.com/training/51133/Half-Marathon-Advanced-Training-Program. I don’t follow this exactly but it’s a pretty good guide to help keep me on track.

Training tips and articles: 7 Training Tips for Your First Half Marathon, 10 Tips To Run Your Best Half-Marathon, How to Fuel for a Half-Marathon, Tips for Racing Half Marathons, 10 Milers, and 15Ks

Gear: base layer if cold, water wicked shirt, comfortable shorts, wool socks, good pair of running shoes (recommended to get new shoes every 300-400 miles)

16 Week Sprint – 3x Balanced – Triathlon Training Schedule. Same deal while I don’t follow this exactly, it’s a pretty good guide to help keep me on track.

Training tips and articles: 15 of the Best Triathlon Workouts That You Aren’t Doing, Strength Training for Triathletes

Gear: swim cap and goggles, swimming nose and ear plugs, anti-fog drops (maybe, apparently you can also use soap) http://new.swimoutlet.com/swim-gear-c9618

Workouts:

Swim Workout 1

Warm up: 300-500 freestyle, 200-400 kick, 200 freestyle

Main Set: 900 steady, 1-2 min rest, 600 steady 3x 100 fist / 100 swim, 1-2 min rest, 400 pull (paddles and buoy), 200 pull (buoy, no paddles), 6x 50 backstroke (1:10)

Goal: 2400 yards/ meters steady at aerobic pace

Cool down: 100-200 swim easy

Total: 3200-3700

Swim Workout 2

Warm up: 300 choice, 300 kick, 200 freestyle catch up drill

Main Set: 6x 100, 100 very easy recovery, < 1 min rest, 4x 100, 100 very easy, 4x 100, 100 very easy

Cool down: 1-2x 300 (50 catch up, 25 right arm only, 25 left arm only, 50 “perfect stroke”, 150 swim)

Total: 2800-3100

Run Workout 1

Warm up: 0-1% incline 20min (marathon or slower pace)

Run 5x 3min at 10K pace

Jog easy 1 min

*Run 5x 3min (3min 0% incline, 3min 1% incline, 3min 2% incline, 3min 3% incline, 3min 0% incline)

Cool down: easy jog

Total: 45 min

Run Workout 2

Warm up: 0-1% incline 20min (marathon or slower pace)

Run 5x 4min at 10K pace

Jog easy 1 min

*Run 5x 4min (3min 0% incline, 3min 1% incline, 3min 2% incline, 3min 3% incline, 3min 0% incline)

Cool down: easy jog

Run Workout 3

Warm up: 0-1% incline 20min (marathon or slower pace)

Run 5x 5min at 10K pace

Jog easy 1 min

*Run 5x 5min (3min 0% incline, 3min 1% incline, 3min 2% incline, 3min 3% incline, 3min 0% incline)

Cool down: easy jog

Cycle Workout 1

Warm up: 20-30 min

2 sets: 4min at TTP + 10 watts, spin easy 1min

3min at TTP + 10 watts, spin easy 1min

2min at TTP + 10 watts, spin easy 5min

Cycle Workout 2 – power builder

3x 30 sec, 4:30 easy spin

3x 20 sec, 4:40 easy spin

3x 10 sec, 4:50 easy spin

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