Back At It

Hey Everyone,

I am starting to feel better after Ironman Wisconsin. I was doing some fun workouts and races afterwards but have just been feeling flat. I felt like I didnt have that extra gear but now that I have a rough idea of what next year is going to look like I have started putting some plans and training into action.

I have put together a weekly routine that I will be following and changing my schedule accordingly.

I Have planned 3 Runs a week (Sunday long, Tuesday some speed work, and Thursday a medium distance run at a faster pace with some strides to remind the legs what it's like to run faster).

I found that running longer for me = running slower. To not have this happen again I must keep to my focused workouts and not slack on them.

I will be swimming 3 x a week 2 times with Triathlon Manitoba on Monday's and Wednesday's and 1 other session on my own or with Masters. Getting faster in the water is my goal for this year and know I will need to bump up my pool times to do so.

3 strength/Metabolic training workouts a week is also on the schedule. Monday, Wednesday & Friday along with some time for Yoga.

I am still out biking but not as much as over the summer. I am down to 2-3 bike sessions a week and the volume is a lot less too. I try to commute and take the long way or ride to training appointments but sometimes that doesnt always work out with my schedule.

Now is a good time to sit down and look at what you have going on and what you can fit in where...

Here is a cool video I found on YouTube... There is always good stuff on there.

Keep moving

Paul

http://www.youtube.com/watch?v=W_2eU1ykV3k&feature=topvideos_sports

Get Motivated

(Me at the end of "Menocross" started 60th place, finished 1st. Not bad for a second time racing this sport. There was no drinking and dancing at the finish line).

What are you doing this fall to spice things up... I am not talking about candles and satin sheets. I mean with your workout routine.

Now is a great transitional time to try something new, set some goals, and step out of that box.

I have decided to try cyclocross racing and it has been awesome. Lots of suffering on the bike in a zone that you aren't normally used to and a lot of fun to boot!

I have decided to set some goals for next year as I am not going long for Triathlon. I know I can finish an Ironman. I have four under my belt and I know where my weaknesses are.

The goal next year is to go shorter and faster. What are my specific goals?

5k under 20 min

10k under 40 min

13.1 miles (half marathon) under 1:30

How will I get there? I will be doing some lactate testing on my bike and run to see what optimal zones I need to train in. Finding you proper zones is critical to training otherwise you could be doing too much and not getting a lot out of it. Once these are determined you can start planning your program (Base, Build, and recovery cycles). I will still be doing triathlon so the workouts will be very speed specific and always keeping in mind that I will have another session tomorrow and not to burn myself out.

I have been training long for 3 years now. When you are doing long distance and putting in high mileage its harder to do the speed work. Sometimes when you have the time and you do the body says "what the hell are you doing to me?" If you train faster to begin with and get the body used to it it wont be such a shock come race day. The goal is to not train slow because you will race slow.

Now I am just having fun with training and doing a bit of everything... Its nice to be free from a strict schedule (which actually wasn't very strict).

What are your goals?

Happy training

Paul