Alameda Runners – Get After It!

There is something about running that brings out the competitive spirit in us.  We want to run a little bit faster than we did the day before.  It is hard for us to accept the fact that taking it easy is good.  Our bodies need to rest to recover.   Cycling gives our body’s time to rest.  Our bodies use different muscles for different exercises; we cycle our workout routines to use more of the muscle groups that we will rely on for the long distance event.
Cycling a workout plan consists of a set of goals.  Our goals are all different and we have to plan our own.  I will give you my goals and my plan to achieve them.
Goal number 1 – Live a long, healthy and happy life.  I lived pretty long.  I am healthy and I am very happy.  All of the rest of my goals are to help me achieve goal number 1.
Pick 2 events per year to keep me focused.  1 event will work but I like two.
This year, I picked the Vineman half ironman triathlon in July and the Sacramento marathon in December.
Set a plan to achieve these goals.  The Vineman triathlon was on July 17.  On January 1, I was in shape to accomplish each event individually.  My goal was to put them all together.  My big cycle to complete the Vineman looked something like this:
January and February – build strength while maintaining event distance endurance.

• Week 1 – (10 hours) Swim 4 miles, run 20 miles, bike when I felt like it; lift weights for 3 hours and cross train for an hour.
• Week 2 – (12 hours) Swim 4 miles, run 20 miles, bike when I felt like it, lift weights for 3 hours and cross train for 2-3 hours.
• Week 3 – (13 hours) Swim 4 miles, run 20 miles, bike Saturday; lift weights for 3 hours and cross train for an hour.
• Week 4 – (10 hours) Swim 4 miles, run 20 miles, bike when I felt like it; lift weights for 3 hours and cross train for an hour.
• Week 5 – (13 hours) Swim 4 miles, run 26 miles, bike when I felt like it; lift weights for 3 hours and cross train for an hour.
• Week 6 – (12 hours) Swim 4 miles, run 20 miles, bike when I felt like it; lift weights for 3 hours and cross train for 2-3 hours.
• Week 7 – (14 hours) Swim 4 miles, run 20 miles, bike Saturday; lift weights for 3 hours and cross train for an hour.
• Week 8 – (10 hours) Swim 4 miles, run 20 miles, bike when I felt like it; lift weights for 3 hours and cross train for an hour.

This is the time of year when I make my choices.  If I want to be strong for the triathlon, I will follow the above pattern to give me a strong core and body.  I can easily take 5 hours per week of the training plan and still finish the triathlon.  It is all matter of how strong I want to be at the finish.

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