This week in training

5/22 – 5/28
Monday= 6 pm TBH
Tuesday= run 3.1 miles easy pace, Swim 100 warm up, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 15 sec rest, 4 x 100 30 sec rest, 200 Bilateral cool down
Wednesday= Rest
Thursday= run 5 miles easy, 6 pm TBH, Bike trainer 30 minutes easy cardio with 3 high cadence drills
Friday= Rest
Saturday= Swim, 50 warm up, moderate pace 100, 250, 500, 500, 250, 100, 200 Bilateral cool down or 2000 meter open water swim
Bike Trainer Medium 60 minutes with 3 single leg 45 seconds, 3 cadence drills or 30 miles riding
Sunday = Run 8 miles easy

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This week in training

5/15 – 5/21
Monday= 6 pm TBH
Tuesday= run 3.1 miles easy pace, Swim 100 warm up, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 15 sec rest, 4 x 100 30 sec rest, 200 Bilateral cool down
Wednesday= Rest
Thursday= run 5 miles easy, 6 pm TBH, Bike trainer 30 minutes easy cardio with 3 high cadence drills
Friday= Rest
Saturday= Rest / Packet Pick up and bike drop off STL Tri
Sunday = STL Tri (or 11 miles easy)

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This week in training

5/7 – 5/13 this week in training
Monday= 6 pm TBH
Tuesday= run 3.1 miles easy pace, Swim 100 warm up, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 15 sec rest, 4 x 100 30 sec rest, 200 Bilateral cool down
Wednesday= Rest
Thursday= run 5 miles easy, 6 pm TBH, Bike trainer 30 minutes easy cardio with 3 high cadence drills
Friday= Rest
Saturday= Swim, 50 warm up, moderate pace 100, 250, 500, 500, 250, 100, 200 Bilateral cool down or 2000 meter open water swim
Bike Trainer Medium 60 minutes with 3 single leg 45 seconds, 3 cadence drills or 30 miles riding
Sunday = run 10 miles easy marathon pace to start; then every mile butt kick for 10 leading into half marathon pace to ¾ of mile, then recover at marathon pace until next mile and repeat every mile to finish

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This week in training

5/1 – 5/6 this week in training
Monday= 6 pm TBH
Tuesday= run 3.1 miles 5 k pace, Swim 100 warm up, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 15 sec rest, 200 Bilateral cool down
Wednesday= Rest
Thursday= run 5 miles easy, 6 pm TBH, Bike trainer 30 minutes easy cardio with 3 high cadence drills
Friday= Rest
Saturday= Swim, 50 warm up, moderate pace 100, 250, 500, 500, 250, 100, 200 Bilateral cool down or 2000 meter open water swim
Bike Trainer Medium 60 minutes with 3 single leg 45 seconds, 3 cadence drills or 30 miles riding
Sunday = run 10 miles easy marathon pace to start; then every mile butt kick for 10 leading into half marathon pace to ¾ of mile, then recover at marathon pace until next mile and repeat every mile to finish

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This week in training

4/24 – 4/30 this week in training
Monday= 6 pm TBH
Tuesday= run 3 miles easy, Swim 100 warm up, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 15 sec rest, 200 Bilateral cool down
Wednesday= Rest
Thursday= run 5 miles easy, 6 pm TBH, 7:15 pm Bike trainer 30 minutes easy cardio
Friday= Rest
Saturday= Swim, 50 warm up, 100, 200, 300, 400, 300, 200, 100, 200 Bilateral cool down
Bike Trainer Medium 45 minutes with 3 single leg 45 seconds, 3 cadence drills
Sunday = Rec Plex Triathlon or run 12 miles easy marathon pace

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This week in training

4/17 – 4/23 this week in training
Monday= 6 pm TBH
Tuesday= run 3 miles easy, Swim 100 warm up, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 15 sec rest, 200 Bilateral cool down
Wednesday= Rest
Thursday= run 5 miles easy, 6 pm TBH, Bike trainer 30 minutes easy cardio
Friday= Rest
Saturday= Swim, 50 warm up, 100, 200, 300, 400, 300, 200, 100, 200 Bilateral cool down
Bike Trainer Medium 45 minutes with 3 single leg 45 seconds, 3 cadence drills
Sunday = Try Tri Sprint Triathlon if not run 9 miles marathon pace to start negative split to half marathon finish

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This week in training

4/10 – 4/16 this week in training
Monday= 6 pm TBH
Tuesday= run 3 miles easy, Swim 100 warm up, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 15 sec rest, 200 Bilateral cool down
Wednesday= Rest
Thursday= run 4 miles easy, 6 pm TBH, 7:15 pm Bike trainer 30 minutes easy cardio
Friday= Rest
Saturday= 9 am Swim, 50 warm up, 100, 150, 200, 400, 400, 200, 150, 100, 50, 200 Bilateral cool down
2 pm Bike Trainer Medium 45 minutes with 3 single leg 45 seconds, 3 cadence drills
Sunday = 9 am run 8 miles easy marathon pace to start; then every mile butt kick for 10 leading into half marathon pace to ¾ of mile, then recover at marathon pace until next mile and repeat every mile to finish

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This week in training for a half marathon or oly triathlon

4/3 – 4/9 this week in training
Monday= 6 pm TBH
Tuesday= run 3 miles 5k pace, Swim 100 warmup, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 15 sec rest, 200 Bilateral cool down
Wednesday= Rest
Thursday= run 4 miles easy, 6 pm TBH, 7:15 pm Bike trainer 30 minutes easy cardio
Friday= Rest
Saturday= Swim, 50 warm up, 100, 150, 200, 300, 400, 200, 150, 100, 50, 200 Bilateral cool down
Bike Trainer Medium 45 minutes with 3 single leg 45 seconds, 3 cadence drills
Sunday = run 8 miles marathon pace to start negative split to half marathon finish

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This week in training

The Honduran Street Party Run yesterday was a great race. A good turnout from Endurance Madness with some Personal Records being set and one Personal Record being set at the Bridge to Dam run, the PRs are: 5k Tamie, Scott K,
10k Bob N, Scott P, Rene, Michelle,
Congrats on your PR’s and congrats to everyone out there pushing the body and mind to be better than you were yesterday.

3/27 – 4/2 this week in training
Monday= 6 pm TBH
Tuesday= run 3 miles easy, Swim 100 warmup, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 15 sec rest,
Wednesday= Bike trainer 30 minutes easy cardio
Thursday= 6 pm TBH
Friday= run 4 miles easy
Saturday= 8 am Swim, 50 warm up, 100, 150, 200, 300, 400, 200, 150, 100, 50, 200 Bilateral cool down
2 pm Bike Trainer Medium 45 minutes with 3 single leg 45 seconds, 3 cadence drills
Sunday = 10 am Triathlon / transition training, swim simulation to transition simulation to bike 3 miles to transition simulation run 1 mile, repeat 4 times.

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Last chance to sign up for the Honduran Street Party race this week.

Last chance to sign up for the Honduran Street Party race this week.
3/20 – 3/26 this week in training
Monday= 6 pm TBH
Tuesday= Run 3 mile easy, Swim 100 warm-up, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 15 sec rest, 200 Bilateral cool down
Wednesday= Rest
Thursday= run 4 miles easy, 6 pm TBH, 7:15 pm Bike trainer 30 minutes easy cardio
Friday= packet pick up for the Honduran Street Party run Noon – 7 Pm Friday March 24th at the Residence at the Streets of St. Charles,
1650 Beale Street, St. Charles MO
6:30 pm Swim, 50 warm up, 100, 150, 200, 250, 300, 200, 150, 100, 50, 200 Bilateral cool down
Saturday= Honduran Street Party run 7:45 Picture at the start line,
8:30 am Race Start
Sunday= 10 am Bike Trainer Medium 45 minutes with 3 single leg 45 seconds, 3 cadence drills

Don’t base your decisions on the advice of those who don’t have to deal with the results.

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