I’ve finished my strength-training program and will now be shifting to a once-a-week strength maintenance. Have I mentioned that I have a love-hate relationship with weight lifting? I hate weight lifting, but I love the end results… The sight of defined muscles in my arms and legs.
Long-distance running has always been a work in progress, and last week I performed a run threshold test to check my progress. I tracked laps with my Garmin, and ended up averaging a 9:11 run pace. This is a very nice improvement from the beginning of the year, and the prediction charts estimate – 7:52 mile, 27:20 5K, 56:46 10K and 2:06 half-marathon.
The plan is to continue seeing pace improvements in all three disciplines. Since I’m a goal-oriented person Coach Joe has given me specific target goals to reach by early June. There are pace improvements of about 5-8% making these challenging, but achievable goals.
Swim T-pace: 1:32/100 yards (Current- 1:39/100 yards)
Bike FTP: 140 watts (Current: 128 watts)
After looking through the training plan I noticed that it’s all about the biking this week. If only the roads weren’t full of ice and puddles I would try and get outside! Here is this week’s training plan:
Monday (Recovery Day): strength maintenance workout + 1,700 yd swim
Tuesday: 30 min run + 60 min endurance bike ride
Wednesday: AM Track workout + 30 min recovery ride
Thursday: 2,900 yd swim + core workout
Friday: 60 min bike + 30 min run
Saturday: 120 min bike + 30 min run
Sunday: 60 min run + 3,200 yd swim + core workout
T-180 days until Ironman Wisconsin!