#Followmeto70pt3 – Base Mileage

Our good friends stopped by this weekend for a drive-by visit on their way from San Diego to Colorado. A teacher couple that found themselves online dating, making moves, making adjustments and getting out of their comfort zone a little over a year ago when one moved to Guam to be “official” and ready to get comfortable with the man she fell in love with. It’s a cute story and a story that my husband loves to claim, so one day I will tell it more in detail or maybe let him tell it. For now, I bring up our dear friends because they just recently got married and when we asked how things were going, they looked at both my husband and I and said “It’s great! We are domestically happy”. Domestically happy and comfy, mind you both are still active but maybe not as active as they used to be.  We laughed for a minute and then I thought about the stages of a relationship and levels of comfort and some unfortunate discomforts that comes with those stages. I can almost say I was lucky enough that when my husband and I got married we lived in different countries and didn’t live together until 6 months into our marriage. We were in a familiar place, keeping us active with friends and not skipping a beat socially or emotionally when it came to our relationship. Fast forward three and half years and the military moved us to Phoenix, AZ. We packed up the dogs, and left the comfort of friends, our familiar place and the happiness of a healthy active lifestyle behind us. Then we started to get domestically happy in the unhealthiest way possible. Living in transition is never easy and you have every excuse in the book to not eat well; minimal gear, eating out because you don’t have a full kitchen to cook in, drinking (because there isn’t anything else to pass the time while you wait for your job to start, or you wait for your house to close, or you wait for your clothes to dry in the small hotel dryer). Then you get into the really bad habits. You finally get into your house and all you want to do is nest. Making friends seems like a chore (and why bother, you have each other, right?), and trying out new things in the city seems expensive (because you just bought a house) and your new job is sucking every bit of life out of you so when you do finally get home from the day you don’t feel like doing shit, except maybe open a bottle of wine. Kind of pathetic, kind of soft and happy, and kind of OK with the situation. This isn’t to say we didn’t do anything at all, we worked out. Went for a run here and there, got a few bike rides in and then we would skip some days, then we would do active things and then skip a week or so. We needed a goal. Our eating habits got better once we settled into our house, started to cook healthy meals and prepare lunches, but our workouts were so intermittent still. The same four words repeatedly escaped our mouths like word vomit “We need a goal”.

So here we are today, 8 months after moving to Phoenix, AZ and starting our program in the desert heat. We finished our 1st month of training out of a 21 week plan to the Arizona Half Ironman (Oct 22, 2017). Despite a slight downfall this weekend with celebration and friends in town, we had a great month and as we start to trim down and build up, this first month was a success. Taking nutrition into consideration, recovering with mostly fruits, vegetables and lean proteins, we are starting to feel the benefit of “having a goal”.

I plan to share each month of training with you. This first month was based strictly on building a base so as long as you have been staying somewhat active you will find this month to be a challenge, but not overwhelming. If you haven’t been doing anything at all I would recommend cutting some of these workouts out, or easing into this program a little more. Overall this month is built to get you some mileage, get you back in the water and back on the bike and building strength without burning yourself out on the front end. This program will end with 21 weeks of training so you will see that the build and creating a fitness base this long is OK. Start earlier for injury prevention and don’t forget that nutrition is key full time, what you put into your body is what you will get out of in performance.

Time to get out of the domestically fat and happy state of mind and into the domestically fit and happy state of mind!


WEEK 1:
SWIM: 2400m
RUN: ~8 Miles
BIKE: 2 Hours

MON: Ride 1 Hour

TUES:  AM: Swim 1200 meters –  W/U 250m Free, 10 x 25 Distance Per Stroke — focus on form and gliding, back into the rhythm.  Main set: 10 x 50, easy/faster
W/D: 200 Easy, choice

PM: HOT YOGA — 80 Mins

WED:  Run 30 mins (Treadmill 3.5 Miles)

THURS: Swim 1200meters
W/U 250m Free, 10 x 25 Distance Per Stroke — focus on form and gliding, back into the rythme.
Main set: 10 x 50, easy/faster
W/D: 200 Easy, choice

HOT YOGA: 80 Mins:  Swim 1200meters
W/U 250m Free, 10 x 25 Distance Per Stroke — focus on form and gliding, back into the rhythm.  Main set: 10 x 50, easy/faster
W/D: 200 Easy, choice

HOT YOGA: 80 Mins

FRI: OFF

SAT: 5 Mile Run — Hash Run (4.7 miles)

SUN: Ride 1 Hour Mt Bike — Lots of climbing


WEEK 2

SWIM: 2600m
RUN: ~9 Miles
BIKE: 2.5 Hours

MON: AM: Swim 1300m
W/U 300 Swim, 300 Pull; Main Set: 4×75 Swim/Drill/Swim; 6x 50: Swim/Stroke
C/D: 100 Easy

PM: HOT YOGA: 80 Mins

TUES: Run 30 Mins – ABS (3.5 Miles Completed)

WED: Swim 1300: W/U 300 Swim, 300 Pull
Main Set: 4×75 Swim/Drill/Swim
6x 50: Swim/Stroke
C/D: 100 Easy

THURS:  AM: Run 4 miles (8:18 Pace Completed)

PM: HOT YOGA: 80 Mins

FRI:   

Cross Train – TRX

Jump Rope 5 Minutes
20-15-10-5 Reps
Squat with 8 Lb med Ball Press
Chest Press
Bicep Curl
Tricep Ex
Plank Knee Tucks

Finish — 5 min Jump Rope

SAT:  BRICK: Ride 1 hour /Run 15 Mins (1.8 Miles)

SUN: Ride 1.5 hours – Steady


WEEK 3

SWIM: 3000m
RUN: ~11 Miles
BIKE: 2 Hours

MON: AMSwim 1500m
W/U 300 Swim, 300 Pull
Main Set: 4×25 Pull/4×25 Drill/4×25 Kick/4×25 DPS
3×100: easy/fast/fast/easy
C/D: 200 Easy Choice

PM: HOT YOGA: 80 Mins

TUES: Run 35 Mins – Abs (4.2 Miles Completed)

WED: 

AM: Swim 1500m
W/U 300 Swim, 300 Pull
Main Set: 4×25 Pull/4×25 Drill/4×25 Kick/4×25 DPS
3×100: easy/fast/fast/easy
C/D: 200 Easy Choice

PM: HOT YOGA: 80 Mins

THURS: Run 5 miles (8:25 Pace Completed)

FRI: OFF

SAT: BRICK Practice: Ride 60 mins/Run 15 mins (1.9 Miles)

SUN: Recovery Ride 90 Mins (19.8 Miles)


WEEK 4

SWIM: 3200m
RUN: ~13 Miles
BIKE: 1.5 Hours

MON:  

AM: Swim 1600m
W/U 400 Swim, 400 Pull
Main Set: 4×25 Swim/Drill
4×50 Sprints
4×100: easy/fast/fast/easy
C/D: 200 Easy Choice

PM: HOT YOGA: 80 Mins

TUES: 

AM: Run 35 Mins (4.2 Miles Completed) – Abs

PM: HOT YOGA: 80 Mins

WED: Swim 1600m
W/U 400 Swim, 400 Pull
Main Set: 4×25 Swim/Drill
4×50 Sprints
4×100: easy/fast/fast/easy
C/D: 100 Easy Choice

THURS: Run 5 miles (8:22 Pace Completed)

FRI: 

Cross Train – TRX
Warm up Run 1 mile
Tabata (8 Rounds each exercise)
Squat w/Calf Raise
Atomic Push-up
Bicep Curl
Tricep Ex
Lawn Mowers (4 x L/4xR)
Finish –1 Mile run

SAT: BRICK Practice: Ride 90 mins (25 Miles – 1hr 36 mins)/Run 20 Mins (2.5 Miles)

SUN: OFF- Kayaking/Fun


huber1.juiceplus.com

sarahhuberfitess@gmail.com

**This training is based on experience from past racing and previous training I have done, as well as what I know my body can handle.  Feel free to ask me any questions if you are curious about this training plan, my reason for this set-up and getting more information on my nutrition plan and recovery plan.

 

Categories Training

1 thought on “#Followmeto70pt3 – Base Mileage

  1. Belinda Baird July 9, 2017 — 6:51 am

    I need a goal……….. Or better yet! Come back to Guam! You are always an inspiration!

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