Training Schedule and day to day
Hi coach,
I am just starting a serious training schedule and why i signed up here with EN to get me going. I have done no swimming or biking over the past 4 months since competing in IM CHOO in Sept 2015, and just started running again 2 months ago. I am challenged by my work/home/life schedule and ongoing injury and medical procedure issues that keep me off my feet and having to modify how i work out. Here is my weekly schedule.
Monday - Friday work 6:30am to 7pm (at times later) I have a 30 min lunch break from 11-11:30am and have to be logged in and ready to work w/in 30min. I have been using this time for runs ~ 2-3 miles. by the time i get out i can get in 20-25 min run. I am doing this 3-4 days per week. The days i don't run I'm doing aerobics or strength training.
Saturday work 9:30am to 5:30pm
Sunday work 11:30am to 4:30pm
I have stubborn foot issues that have slowed me down again and the doc told me to stay off my feet for 2 weeks again. I am allowed to bike and swim and upper body train. My challenge is now to substitute the next two weeks for run training, and then being completely exhausted from my work hours and fitting in my home/family duties on top of that during my "spare" /non work time. Al the while making sure I get appropriate sleep. The only time my YMCA is open for lap swim is from 5am-6am (that fits in my work schedule) or 8-9pm.
I am sooo ready to get to this! And I'm looking forward to the team environment 
Thanks!!
Justeen
Comments
Mon = Lunch Run (3)
Tue = AM Swim
Wed = AM Bike + Lunch Run (3)
Thu = Lunch Run (3)
Fri = AM Swim
Sat = AM Ride 90-120 minutes
Sun = AM Ride 120-150 minutes
This only has you up early for 3 mornings a week (I assume you have a trainer for Wed AM, please advise if not).
Now if there’s no running right now, then I would do:
Mon = Lunch Strength
Tue = AM Swim
Wed = AM Bike
Thu = Lunch Strength
Fri = AM Swim
Sat = AM Bike
Sun = AM Bike
Can you give me some insight as to how you handle the bigger training blocks like 100 mile rides? Just want to know so I can have that in mind as we move forward…thanks!
~ Coach P
Thanks, Coach, this looks good. Yes I do have an indoor trainer and treadmill. As for the bigger training blocks, I did not have this demanding of schedule ever in my past, so not sure how I will handle those blocks. My hope is to be able to have additional staff at our shop so I can take Sunday's off for this time. That seems to be the most flexible day for those long distances. If i need to have those distances covered during M-F then I may have to split the time/distance up between morning and evening.
Justeen
~Justeen
~ Coach P
My first week was tough schedule wise. I am struggling a bit getting a new routine but getting there. I'm confident I will. I haven't started back to running yet, just bike and swim. Due to family urgencies after work the past week I was unable to do a workout Wed through Sat. Bikes are still on my trainer at home due to light outside and weather. My swim is difficult and due to my fears (just recently learning how to swim a couple years ago) and have to retrain my brain on my Total Immersion Training skills. Breathing is very difficult for me.
5/2 Monday - Swim, 30 minutes. worked on form only not distance. Right Shoulder /neck pain (residual from IM CHOO and work)
5/3 Tues - Indoor trainer/bike - 1 hour , followed training plan (25 min WU, MS1=3X5' (5') @ Z4
5/4 - 5/7 - no training, home work (landscaping and had to move my mom out of her house)
5/8 Sunday - Indoor trainer/bike - 90 min, followed training plan (40' Z1, 30' Z2, 20 min Z1)
I missed my swim yesterday morning as scheduled but fit in 30 min this morning , worked on stroke form again and breathing, retraining myself. I have a bike tonight 60 min. I will start running again tomorrow too.
Do you think it is ok to add a morning swim this week every day to just get myself comfortable with form and the morning routine? I am thinking if I only go on swim training days I will be losing too much time on form and wont be able to get going on sets and endurance.
Thanks!
Justeen
If you can go every AM without losing too much sleep, that's fine. I agree it's a short term thing (2 weeks?) to get your swim "lungs" back again.
If it helps, I have found that EXHALING is the key. Few swimmers fully exhale, so they are carrying around CO2 in their lungs and THAT is what kicks the brain into saying "breathe right now dammit right now we are going down like the Titanic please breathe!" So focus on exhaling and see if the inhaling takes are of itself!
Please keep me posted on those runs too...nice short ones, nothing drastic after minimal running last week!
~ Coach P