Baby Steps To A Big Dream: Let The Count Down Begin

Friday, March 26, 2010

Let The Count Down Begin

Posted by Cody

Time is starting to fly........

I can hardly believe I'm almost finished with 3 months of training. First race of the season is in 38 days near San Luis Obispo California. Wildflower is know as one of the largest, hilliest, hottest, wildest triathlons in the US. It's really time to kick it in to gear for this one. The Wildflower tri will be half iron distance, 1.2 mile swim, 56 mile bike, 13.1 mile run. My game face is on and I'm ready to get some. This race will be a good test of how ready I am for the real deal.

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Day ta Day Training

Day 143

Day 142

Duck Bill Thrill Olympic

Day 141

Pre race bike 30 min

6x1 min up to race pace

Transition run 15 minutes

get up to race pace then cool down

Day 140

Bike 4 hr endurance miles

Endurance miles. Z1, and Z2 effort

for the majority of the ride. You may

enter Z3 when climbing.

Transition run 1-3 miles

Day 139

Run 1 hr 30 min

Endurance miles Z1, Z2

Day 138

VO2 MAX TEST

Masters swim

Bike 1.5 hr

Day 137

Run 1 hr 8 miles

Run for 45 minutes at an aerobic

Zone 1, Zone 2 pace. Finish with 15

minutes at a Tempo, Zone 3 pace.

Run at an avg of 8:45 pace for 50+

min and finish with two miles at about 8:00 pace.

Day 136

Swim 3000 yd 1 hr 10 min

200 SKP

4X50 D/S

2X(100@1:45,200@3:30,400@7:00,

200@3:30,100@1:45)

First Set pull with paddles

Second set moderate swim

200 CD

Pull whole main set w/paddles

Day 135

Swim open water 43 min

Run 75 min 9 miles

endurance miles

Day 134

Swim open water 40 min

Bike 4 hr endurance miles

Day 133

Swim 3200 yd 1 hr

300 S, 200 P, 100 K

4X100@1:45 Desc 1-4

400@7:00 Moderate

8X50@1:00 Alt hard/easy

40027:00 Moderate

2X200@3:30 Pull with paddles

400@7:00 Moderate

200 CD

Bike 1 hr 30 min

(directly after swim)

Day 132

Run speed work with ERC

10 min warm up

3x 1000 meter tempo, 200 jog out,

400 faster than 1000.

Cool down jog

Day 131

Bike 3 hr 10 min endurance miles

Transition run 1-3 miles

Day 130

Run 1 hr on a hilly course

Day 129

Swim 3200 yd

Day 128

Run 1 hr 8 miles

Run for 45 minutes at an aerobic Zone 1,

Zone 2 pace. Finish with 15 minutes at a

Tempo, Zone 3 pace.

Day 127

Bike 3 hr endurance miles

Day 126

Swim 2900 yd

200S, 200P, 100K

4X50 D/S

2200 Continuous Swim

Bike 60 min hill repeats

Transition run 40 min easy

Day 125

Bike 2 hr endurance miles

Transition run 1-4 miles

Day 124

Swim 45 min

(no structure just get body moving)

Day 123

Rest

Day 122

Rest

Day 121

Rest

Day 120

Wildflower Triathlon

Swim 35:29

Bike 3:17:18

Run 1:59:53

Day 119

Spin 30 min

6x1 min at race pace with 2 minute

recovery. Good warm up and cool down.

Run 15 min 6x30 second race pace w/

1 min easy jog between.

Day 118

20 min open water swim at WF

Day 117

Travel to Wildflower

30 min jog to get legs moving

after the long drive.

Day 116

Bike 1 hr 30 min endurance miles

Transition run 5 miles

Easy run, try to run the majority of

the run at your race pace which should

be a little slower than your half marathon

pace. I am thinking about 9 min pace.

Should be easy.

Day 115

Swim 2900 yd

300 Swim, 100 Kick

8X50@1:15 D/S

5X300@5:10

8X50@1:00 alt hard/easy

200 CD

Day 114

Bike 3 hr endurance miles

30 min open water swim

Day 113

Off

Day 112

Swim 3050 yd 1 hr

200S, 200K, 200P

6x75@2:00 25K, 50 Build

2X(4X200@3:30) 1)50 Hard, 150 Easy,

2)100 Hard, 100 Easy 3)150 Hard, 50 Easy

4) 200 Hard 200 CD

2 hr run endurance miles w/

2 mile tempo finish

Day 111

Swim 30 min open water

Bike 1 hr 30 min z1, z2 Endurance miles

Transition run 4-6 miles off the bike

Day 110

Swim 15-20 min open water

Bike 2 hr endurance miles

Day 109

Tempo run 50 min

10 min warm up 30 min tempo

10 min cool down. 6-7 miles.

Day 108

Swim 1 hr 2700 yd

200 S, 200 K, 200 P

6X50@1:15 sec rest Drill/Swim

2X200@3:45 even pace moderate effort

4X100@2:00 threshold effort

8X50@1:00, desc 1-4, 5-8

2X200@3:50, even pace moderate effort

200 CD

Day 107

Run 2 hr 10 min

Long run 14 miles

stay aerobic push the last

few miles.

*First open water swim 4/18 15-20 min

Fall creek swim. Get used to the water.

*One loop of DBT course. Or easy ride

Day 106

Bike 4 hr 20 min

Work the hills recover on the

flats. Rode Wolf Creek out and back

Transition run

15 min

Day 105

2900 yd swim

200S, 200P, 100K

4X50 D/S

2200 Continuous Swim

Bike 2 hr endurance miles

Trainer ok

Day 104

Bike 2 Hr Aero focus

After warm up ride 3X20 minutes in

aero position at a tempo pace. Effort

that you could do for an olympic but too

much for half iron. Recover for 5 min between

each effort.

**Transition Run 30 minutes

Day 103

Swim 2600 yd 1 Hr

WU 200S, 200K, 200P

6X50@1:15 D/S

5X300@5:00

200 CD

**Run 1 Hr

After warming up, start to play

with you speed. In 2 min intervals

run at your 10K pace and then recover

at your Mararthon pace for 2 min. Due

this for about 30 min, and then cool down.

Basically I want you to run faster and then

slower over the course of an hour. It would

be great if you ran on a rolling course and mixed

in some small hills as well. Work the hills.

Day 102

Day Off!

Day 101

Swim 3000 yd

300S, 200K, 200P

6X50 D/S 1:15

6X(100Moderate pace@1:50, 200Easy@3:30 )

200 CD

Day 100

Bike 3 hr 45 min

Endurance miles. Easy aerobic pace, Z1, Z2

** Transition run 5 miles w/ hills & flats

Day 99

Run 1 hr 50 Minutes

10 Mi. Endurance miles

Day 98

SWIM, BIKE, RUN

Swim 2500 yd

WU 200S, 200K, 200P

6X50@1:15 D/S

4X100@2:00 Desc 1-4

1000 Continous swim

200 Cool Down

Bike 1 hr 10 min

Run 4 miles first 3 at tempo pace

Last mile cool down

Day 97

Run 1 Hr 7.5 miles

After a good warm up build to

tempo pace and hold for 40 min.

Good cool down and stretch. warmed

up at 6.5 held 7.6 the rest of the hour

and pushed it to 8.2 last ten minutes.

Day 96

Hill Run 1 hr 20 min

Do this run in the AM and swim

in the PM. I want 24 hours between

the 2 runs. Run a hilly route that gives

you at least 3-4 good climbs. Work the

hills but do not go anaerobic. Recover

on the down hill.

Swim 1 Hr 2700 yd

WU 300S, 100K, 200P

8X50@1:10 D/S

10X(50@1:00 HARD,100@2:00 Cruise)

200 CD

Day 95

Off

Day 94

Swim 1 Hr 2800 yd

200 Swim, 200 Kick, 200 Pull

4X100@1:50 Descending 1-4

6X200@3:50 very relaxed easy pace

4X100@2:00 HARD but stay consistant with pace

200 Cool down

Bike 1 Hr

After warming up, 3X10 min steady

state Z3 interval. Hold a tempo pace

for 10 min and recover for 5 min and

repeat 2 more times.

Day 93

Run 1 Hr 30 Min

10 Miles

Run 5 miles at a very easy aerobic

pace, and then 5 miles at a tempo pace.

Day 92

Bike 3 Hr 30 Min

Endurance Miles

Transition run 40 Min

I want 4 miles or about 35 min

off the bike on this run.

Day 91

Swim 1 Hr 3400 yd

200 S

2X1500@2 min rest, negative split

200 CD

Day 90

Swim 1 Hr 2700 yd

200S, 200K, 200P

6X50 D/S

Be consistent all the way through.

Take 1 min rest between each set of 4.

4X100@2:10

4X100@2:05

4X100@2:00

4X100@1:55

200 CD

Bike 1 Hr 30 min

I would love 1.5 hours on the spin bike

this week. The weather sucks. If it is nice

go outside. I would like some longer tempo

intervals. Like 3X10 min with 5 min recoveries.

These should be uncomfortable but not anaerobic.

Around 18-20 mph if you were outside.

Day 89

Run 1 Hr 7 Mi.

Run for 45 minutes at an aerobic

Zone 1, Zone 2 pace. Finish with

15 minutes at a Tempo, Zone 3 pace.

Day 88

Bike 2 hr Tempo Interval

After 20 min warm up, do 5X5

min tempo intervals, conversation

should be broken and difficult. 2 min

recoveries. Then 5X1 min Threshold

intervals, these are hard but not max

effort. 2 min recoveries. Cool down.

** Transition Run

40 minutes off the bike. I am hoping

for about Half marathon pace here.

Day 87

1 Hr Swim 2700 yd

300 S, 100 K

4X50@1:15 D/S

3X100@2:00 Hold T-Pace(1:30)

500@1 min rest Cruise

3X100@2:00 Hold T-Pace

500@1 min rest Cruise

3X100@2:00 Hold T-pace

200 Cool Down

Run 30 Min

Day 86

Off

Day 85

1 hr Run a course that provides some

rolling hills. Try to maintain your pace

on the hills and recover on the downhill.

This run should be done slightle faster

than goal race pace.

4:00 hr Bike ride CDA course

Ride one loop of the CDA course in the AM.

Work the hills, recover on the downhill.

Endurance miles. Easy aerobic pace, Z1, Z2

Day 84

Swim 3500 yd

200 S, 200 K, 200 P

2X(4X50@1:00 Desc, 4X100

@2:15 Hold T-pace, 2X200@3:20

Cruise, 400 Easy) 100 CD

Day 83

3 hr bike ride endurance miles

1-3 mile transition run

Day 82

Run 1 hr 30 minutes

nice and easy

Day 81

Bike 2 hr endurance miles

Transition run 1-3 miles

Day 80

Swim 3301 yd

200S, 200P, 100K

4X75 Desc 1-4

6X400 T pace +10

100 CD

Day 79

Bike 2 hr

Endurance miles on trainer

or spinner at gym.

Day 78

Day off!

Day 77

Swim 3301 yd

200 S, 100K, 200 P

4X50@1:00 D/S

3X800@2:00 rest

200 CD

Day 76

Bike, run, bike run

1 hr bike, 40 min run (twice)

Day 75

Run: endurance miles

2 hr 15 minutes

Day 74

Bike 1 hr 30 min

Z1 Z2

Transition run 10-15 min

Day 73

Swim 3050 yd

200S, 200K, 200P

6x75@1:30 25K, 50 Build

2X(4X200@4:00) 1)50 Hard,

150 Easy, 2)100 Hard, 100 Easy

3)150 Hard, 50 Easy 4) 200 Hard

200 CD

Run 1 hr

After a good warm up 30 min tempo

run and a good cool down.

Day 72

Bike 1 hr 30 min

Z1 Z2

Transition run 10-15 min

Day 71

300 Swim, 100 Kick

6X50@1:30 D/S

4X500@1 min rest

4X50Hard@1:15

200 CD

Day 70

Run 2 hr

Easy aerobic pace

Day 69

Bike-run-bike-run

1 hr bike, 20 min run (repeat)

Day 68

Run 1 hr 10 min

Run for 70 min on a course

that provides some rolling

hills. Work the hills so that

your pace remains the same.

Day 67

Swim 2700 yd 1 hr

200 S, 200 K, 200 P

6X50@1:15 Drill/Swim

2X200@3;30 even pace moderate effort

4X100@2:00 threshold effort

8X50@1:15, desc 1-4, 5-8

2X200@3:30 even pace moderate effort

200 CD

Day 66

Bike 2 hr

Endurance miles Z1, Z2. Trainer OK.

Transition Run: Full 4 miles 35 min

Day 65

Run 1 hr

After a good warm up.

12X1 min strides at 80-85%.

Day 64

Swim 3100 yd 1 hr

300 Swim, 100 Kick

6X50@1:15 D/S

5X400@8:00

4X50Hard@1:15

200 CD

Day 63

Run 2 hr

Endurance miles. Aerobic pace.

Day 62

Bike 4 hr

Endurance miles. Aerobic pace.

Day 61

Run 1 hr

After a good warm up build to

tempo pace and hold for 40 min.

Good cool down and stretch.

Day 60

Swim 3000 yd

300S, 200K, 200P

6X50@1:15 D/S

6X(100Moderate pace@1:40, 200Easy cruise@3:00)

200 CD

* How are the interval times? to slow to fast?

Day 59

Bike 2 hr

Endurance miles Z1, Z2. Trainer OK.

Transition run: 30 min

Day 58

Day off!

Day 57

Swim 2900 yd

300 Swim, 100 Kick

8X50@1:15 D/S

5X300@5:30

8X50@1:00 alt hard/easy

200 CD

Day 56

Long Run 1 hr 30 min

Easy aerobic run. Recovery week.

Day 55

Bike 3 hr

Endurance Miles

Transition Run: 15 min

Day 54

1 hr

Run 1 hour on a hilly course.

You can work the hills and allow

your HR to reach Zone 4, try not

to go anaerobic. Recover on down hills

and flats.

Day 53

3000 yd 1 hr

300S, 200K, 200P

6X50@1:15 D/S

6X(100Moderate pace@1:40, 200Easy cruise@3:00)

200 CD

Day 52

Trainer ride 2 hrs

Endurance miles

Stay in Z1, Z2

Day 51

OFF!

Day 50

Long Swim 2900

300 swim, 100 kick

8x50 @ 1:15 D/S

5X300 @ 5:30

8X50 @ 1:00 alt hard/easy

200 CD

Day 49

Long Run

Easy aerobic run,

recovery week. 1 hr 30 min

Day 48

Bike 3 hr endurance miles

Transition run 1-3 miles

Day 47

Swim 2900 yd

300 Swim, 100 Kick

8X50@1:30 D/S

5X300@5:15

8X50@1:15 alt hard/easy

200 CD

Day 46

Run 1 hour on a hilly course.

You can work the hills and allow

your HR to reach Zone 4, try not

to go anaerobic. Recover on down

hills and flats. Attack the hills

6-8 miles

Day 45

Endurance miles Z1, Z2.

Trainer OK.

Transition run 1 - 3 miles

Day 44

OFF!

Day 43

Swim 2400 yd

WU 300S, 100K, 200P

8X50@1:15 D/S

8X(50@1:00,100@2:00)

50's hard, 100's hold 1:40

200 CD

Day 42

Run 2 hrs

13 miles

endurance run

Day 41

Bike 4 hrs

Endurance miles.

Aerobic pace.

Day 40 Workout

*Swim 2900 yd 1 hr

200S, 200P, 100K

4X50@1:00 D/S

2200 Continuous Swim

70.3 trial day.

* Bike 1.5 hr

Endurance miles Z1, Z2.

Trainer OK.

Day 39 Workout

1 hr Run

Run for 45 minutes at an aerobic

Zone 1, Zone 2 pace. Finish with

15 minutes at a Tempo, Zone 3 pace.

I am thinking this is running around 8:30 pace for 45 and then under 8 min pace for the last 2 miles.

Day 38 Workout

*1.5 hr Spin

I want some climbing and some

threshold intervals. Like 4X3 min

climbs alternate tempo cadence

and power, 1:30 recoveries. Then do

5X2 min threshold intervals. These

should be hard. 1:1 rest on these.

*Transition run 2 miles

Day 37 Workout

Day off!!

Day 36 Workout

Swim 3100 yd 1 hr 10 min

00S, 200K, 200P

6X50@1:15 D/S

4X50@1:00 Desc 1-4

4X100@2:00 Hold T Pace

4X200@3:50 Moderate Cruise

4X100@1:50 Hold T Pace

4X50@1:00 Desc 1-4

200 CD

Day 35 Workout

3.5 hr Long Bike

Endurance miles.

Easy aerobic pace, Z1, Z2

Day 34 Workout

Run 2 hr

Aerobic pace

Day 33 Workout

*Swim 3301 yd

200S, 200P, 100K

4X75 Desc 1-4

6X400 T pace +10

100 CD

*Bike 2 hr endurance miles

Day 32 Workout

Run 1 hour on a hilly course.

You can work the hills and allow

your HR to reach Zone 4,

try not to go anaerobic.

Recover on down-hills and flats.

Day 31 Workout

1 hr Spin

2 mile transition run

Day 30 Workout

DAY OFF!

Day 28 Workout

Swim 3000 yd

300 Swim, 100 Kick

4X50@1:15 D/S

4X500@8:45

4X50Hard@1:00

200 CD

Day 27 Workout

Long Bike

3.5 hours

endurance miles

Day 26 Workout

Group run @ DAC

1 hr 50 min

Day 25 Workout

Bike ride

2 hr Endurance miles

on trainer.

Day 24 Workout

Bike 1 hr Spin class

1 Mile transition run

Day 23 Workout

Coached swim

Hilly run w/ coach

Day 22 Workout

Day off!

Day 21 Workout

Swim 3050 yd

200S, 200K, 200P

6x75@2:00 25K, 50 Build

2X(4X200)@4:30 1)50 Hard, 150 Easy,

2)100 Hard, 100 Easy 3)150 Hard, 50

Easy 4) 200 Hard

200 CD

Day 20 Workout

Bike 3 hrs

Aerobic base miles

Day 19 Workout

Run 1 hr 45 minutes

Endurance run

Base miles.

Day 18 Workout

Bike 1 hr 30 minutes

Moderate effort

Indoor/outdoor

Day 17 Workout

Swim 2700 yd 1 hr

200 S, 200 K, 200 P

6X50@20 sec rest Drill/Swim

2X200@30 sec rest, even pace moderate effort

4X100@20 sec rest, threshold effort

8X50@20 sec rst, desc 1-4, 5-8

2X200@20 sec rest, even pace moderate effort

200 CD

Day 16 Workout

Bike 1 hr 30 minutes

Work hard, stay aerobic.

Transition Run

1-3 miles

Day 15 Workout

Swim 2000 yd 45 Minutes

The goal of the this workout is to

establish your training pace per

100 yards for swimming. try to be

as consistent as possible over the

time trial, negative splitting the

two 400's is ideal.

200 S, 200 K, 200 P

4x50@20 sec rest Drill/Swim

4x50@15 sec rest, Desc 1-4

400 Time Trial, max effort, even pace

1 min rest

400 Time Trail, max effort, even pace

200 CD

Day 14 Workout

Bike 1 hr 30 minutes

Easy ride

Day 13 Workout

Day OFF!

Day 12 Workout

1 hr 30 minutes

Easy aerobic pace Keep it very

easy. We want to train your

body to switch to fat burning

early in your workouts.

Day 11 Workout

2 hr. Indoor spin.

First hour focused on cadence

above 100. Second hour did

hills, jumps, sprints, intervals

Day 10 Workout

2700 yds

300 Swim, 100 Kick

6X50 D/S

4X400@40 Sec rest

4X50Hard@10 Sec rest

200 CD

Day 9 Workout

*1 Hr Spin

Make this a hard workout. Spin class or intense trainer ride. At least half of the hour at a difficult conversation pace.

*50 min run at easy half marathon pace and finish with a tempo mile at about 10K pace

(* symbolizes a brick workout.)

Day 8 Workout, Week 2

300S, 200K, 200P

6X50 Drill/Swim@20 sec rest

4X(100Moderate pace@10sec rest, 200Easy cruise@20 sec rest)

200 CD

Day 7 Workout

1 hr run

Easy aerobic run with 4X4 min

moderate tempo intervals with

1-1 rest ratio. Good cool down.

Day 6 Workout

2 Hour outdoor ride

Lots of nice hills

Nothing to unbearable

Day 5 Workout

1:30 min run.

Got to run outside today :)

Day 4 Workout

300 Swim, 100 Kick

8X50 D/S

5X300@40 Sec rest

8X50@10 Sec rest alt hard/easy

200 CD

Day 3 Workout

1:30 min bike ride

1 mile transition run

Day 2 Workout

40 Min easy run

Swim 2800 yd

600 WU

200 swim, 200 kick, 200 pull

4x100 20 sec rest descending 1-4

6x200 30 sec rest

4x100 hard 30 sec rest

200 CD

Day 1 Workout:

1 hr. Moderate tempo run w/ 2 minute intervals. One interval is higher tempo @ 7.0 for 2 minutes then back off to 6.0 tempo for 2 minutes.

Baby Steps To A Big Dream

Let The Count Down Begin

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