Marianne's Macro
Wow!!!! Rich and I go way back... like I have a Crucible Fitness singlet.. still a favorite as I love that big pocket on a sleeveless!
Question: week 8. Coming into this plan for Thursday... figuring it out.
Looks like week 8 is a run, swim and bike test PLUS a big day.
Here is what I have done;
Monday: rest day except taught two exercise classes.
Tuesday: Ran/walked 4, taught two classes, swam 2,000 (got splits on 1,000s) could use that as the swim test,
Wednesday: Ran/walked 4.5 hilly, biked 50 hilly and in the bike did 4 x 18' intervals (thought they were 20!) but Garmin 910xt a bit flaky on picking up power!
I work at 9:30 a.m on Saturdays ....I can't do "big days" on Saturday. Kinda went big yesterday minus the swim!
I am off on Friday. Work on Thursday afternoon.
so today being Thursday: I am going to swim in late afternoon and I will run in morning. I will go thru motions for a 5k test and at least come up with a number. I am gonna spin on my bike for about 1.5 hours afterwards to teach a cycling lesson and then go teach two exercise classes. My run has gotten so much slower.. due to glute/calf/IT pain so just for me to run straight with no walk breaks for 1.5 miles this past Tuesday was an accomplishment! (PT exercises, roller, stretching and waiting to see Ortho Doc,, same ol same ol)
Friday: I will swim in lake and what else?? I will be in water 6- 7:30 a.m.
Saturday: Could do the local 6 a.m. long run before work. or I have time for a swim or 2:45 hour bike
Sunday: says a rest day but I did take one on Monday and I don't have my kids. They return on Monday. so this summer? if I have the kids I "recover" and when they are gone, I have been going hard and epic. I have been taking my rest days when I needed them. so this coming Monday would be a light day.
**I am in week 8 of the 20 week plan.
I signed up for intermediate as I have some issues with left IT band, hip flexor, calf and glute!!! 
the PT guy said to do ankle and glute exercises... and I am waiting to see ortho doc and will pay $$ hopefully for an MRI. I have had all of this before but pretty much, my run is filled with walk breaks 
and climbing hills initially or getting started at high intensity on the bike hurts
in hip flexor and down the quad. I have no problem doing "the work".. and would like to as fast as possible but still seem stuck as a BOPer. I hesitated on getting a plan because I have just been working on getting to the "training" state which I started down at the Gulf coast triathlon (half iron) in May! I have fallen "off the back" in local groups because I am not as fast although can go far. However, once I am warmed up, it much more tolerable but takes forever!!! so I have been doing lots of solo training or just meeting peeps and then falling back. I haven't done any races either due to cost and me not being as competitive! I took a year off training from April 2012-May 2013 so happy to be doing what I love to do and just work around my left leg!!! 
Comments
Welcome back!
I'm looking for the questions marks in your post?