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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Remember to spring your clocks forward tonight one hour. This allows more hours of daylight in the evenings for training. It is now time to add the 3rd run workout to the training. Keep pushing yourself!
3/13 – 3/19 this week in training
Monday= 6 pm TBH
Tuesday= run 3 miles 5k 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 4 miles easy, 6 pm TBH, 7:15 pm Bike trainer 30 minutes easy cardio
Friday= Rest
Saturday= 8 am Swim, 50 warm up, 100, 150, 200, 250, 300, 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 marathon pace to start negative split to half marathon finish

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Time to sign up

It is the last week to sign up for Honduran Street Party run before the price increase. Come out and beat the Pinata on the 10k or 5k course and you could win an extra prize. This is fast run course with a great celebration after the run. Highlight the link below, then click on it and get registered today. We are looking forward to seeing everyone at the run.

http://www.streetpartyrun.com/#register

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This week in training for the olympic triathlon and half marathon

It was a good week of training. Thanks to Rene, Dave and Dawn for making swim a fun one. Thanks to Kim for a good bike trainer ride and I got to give her a free adjustment on bike fit. Looking forward to seeing everyone at tomorrow’s 10 mile and 10am all paces welcome.

3-6 – 3/12 This week in training
Monday= 6 pm TBH
Tuesday= Swim 100 warmup, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 sprint 15 sec rest, 300 slow increasing to sprint finish, 100 easy bi lateral breathing,
Wednesday= run 4 miles easy
Thursday= 6 pm TBH, Bike trainer 30 minutes easy cardio
Friday= Rest
Saturday= 8 am Swim, 50 warm up, 100, 150, 200, 250, 200, 150, 100, 50,
2 pm Bike Trainer Medium 45 minutes with 4 single leg 45 seconds and 4 cadence spins 45 seconds
Sunday= 10 am 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.

NOTICE: If you are short on time, just cut everything in half

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MO Cowbell marathon and half marathon

If you have not registered for the MO Cowbell marathon or half marathon. Today is the day if you want the cheapest price. There is a price increase tonight so enter today and save the cash. Endurance Madness has a group training for the marathon and half marathon if your interested in group training.
The link below will get you there.

http://mocowbellmarathon.com/register/registration/

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Upcoming Events

Endurance Madness is excited to announce being the swim coach on duty July 29th in the St. Louis Endurance Open Water Series. Please consider coming out to support Endurance Madness and St. Louis Endurance Open Water Series. The link below includes three great events by the premier race promoters from St. Louis, MSE Racing. Endurance Madness is currently training for Saint Louis Triathlon and for Equinox Half Marathon. We support these events and if you want to join us, all paces and experience levels are welcome. Come on out to a workout and get to meet new friends and future family.
Endurance Madness
Bob Boles CPT GPTS

http://mseracing.com/

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