The weather is supposed to be beautiful this weekend. Be sure to get out and enjoy it!
*Plans: Made to Be Broken
As we come to the end of our first base mesocycle, keep in mind that you need to listen to your body. If you start to feel niggling little injuries, if you find your pace slowing significantly, or even if you start to dread your workouts, take it easy for a day or two. It's better to back off before you get injured or overtrained, rather than risking your fitness by pushing through. Make it a policy to train through discomfort (i.e. sore legs on mile 2 of a long run) but never through pain.
Along with those guidelines, keep a good bead on your fitness and modify your training plan if every workout feels like you've bitten off more than you can chew. This is probably most noticeable in swimming; if your workout plan is to swim 1400 continuously, but you lose good form for the last 300, you're probably doing more harm than good. The goal is to push your body far enough to get the maximum training benefits, but not to push too far. It's a tricky balance to achieve, so listen to your body and have the discipline to take a step back from your plan to readjust when it's necessary.
*Recovery Week
Since we are coming to the end of our first month of base building, we'll be having our first week of recovery workouts. A few changes for this week:
- Swim workout: time trial
On the Monday/Tuesday endurance workouts, we'll do a 3x300 time trial to establish a baseline for intervals, which we'll start working into swim workouts beginning in February.
- Yoga workout
Sue Brown has graciously agreed to lead a yoga class just for multisport, so be sure to come to that! We're still working out the time slot, but I'll send an e-mail as soon as we know!
- Emphasize stretching
During track and cycling workouts this week, we'll be finishing a few minutes earlier than normal in order to get some extra stretches in.
*Workouts for This Week
Friday: 6:00 a.m. track workout at Rock Road (indoors, meet next to the cycling studio)
1/25 5:30 p.m. bike workout at Rock Road
Saturday: Forecast calls for
1/26 10:00 a.m. long run, leaving from Genesis Rock Road parking lot. Plan on 7 miles (which is what the olympic and half iron plans call for), 3.5 miles if you think of yourself as a beginner. Dress warm!
12:00 p.m. Beginner swim clinic at Rock Road
12:30 p.m. long bike ride, leaving from Evangel Assembly of God (11444 W 21st St N 67205). This is the same route as before (30 miles), but I leave it to you guys to decide how far you want to go. I'll be on the east side running, so call a friend to ride with. Just be sure you get those long, steady workouts in!
Sunday: 12:30 p.m. long bike ride, leaving from World Market (2433 N. Greenwich Road Building 100 Wichita, KS 67226). Once again, I'll be on the west side teaching a swim clinic, so bring a friend or make some calls and assemble a group if you're not cool to ride alone. The linked route is 30 miles, but I leave it to you guys to decide how far to go. Don't pay, bring friends!
1/27 1:00 p.m. Beginner swim clinic at West Central
2:00 p.m. long run, leaving from Genesis West Central parking lot. I'll be teaching the beginning swimmers in the aquatics area, so figure out pace groups and a route.
Monday: 5:30 a.m. endurance swim workout at West Central
1/28 6:30 a.m. technique bike workout at West Central
5:30 p.m. bike workout at Rock Road (in the cycling studio)
Tuesday: 5:30 a.m. track workout at West Central (still meeting at the indoor track)
1/29 9:30 a.m. bike/swim mommy group at Rock Road (meet at the cycling studio)
5:30 p.m. endurance swim workout at Rock Road
6:30 p.m. tempo run (uncoached, plan on 3 miles after you finish your swim)
Wednesday: 5:30 a.m. tempo bike workout at West Central
1/30
I think that's it for this week! It seems to me like there were other things I wanted to note, but I can't for the life of me remember what they were . . . oh well. Hit me with any questions! See you guys out there!
-J
Jamie Morton
316.841.6593
No comments:
Post a Comment