[em73]

this is probably going to be long, but I'm trying to anticipate some questions. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
a little about me, since I've only recently delurked. I'm just recently getting back to tri training (and, um, exercise in general). I did my first sprint distance tri summer of '06, and while I ended up doing three of them, I never managed to run more than about half of the run portion. If that. My training "plan" at the time was to do something 4 - 5 days a week, and to try to hit each sport once per week. I've since figured out that I need a much more specific plan this year to meet my goals.<br><br>
goal? well, aside of the eternal weight loss goal, my goal is to complete a local oly (cranberry, for you NE people) in late august, and run the whole run portion.<br><br>
skills-wise, my weakness is really running. I am a buoyant, comfortable swimmer, even if I'm not super fast. I am an ok biker, but definitely need to build that (um, haven't been on a real bike since 9/06. I need to buy a bike, as my loaner went away).<br><br>
I am going to be developing my training plan over the next couple of weeks with the end goal being that oly. I'll do some sprint races between now and then (probably a total of 3). I'm going to find an oly training play, probably on beginnertriathlete.com, but before I start that, I really want to spend some run-focused time.<br><br>
so my question:<br><br>
I am planning on doing the hal hidgon 12 week novice plan <a href="http://www.halhigdon.com/spring/Springnovice.htm" target="_blank">http://www.halhigdon.com/spring/Springnovice.htm</a> starting in early Feb (going on vacation in the meantime, plus I want to run a bit before starting that plan as I've run once in the last month - I hurt my hip in Nov). The plan has me running 4x a week, with one cross training day (which he has as a walk). It's designed to build people to the start of his beginning marathon program - last long run is 6m.<br><br>
So do I just run for 12 weeks? Do I run 4x and try to fit in swimming and biking on top of that? Do I replace a run with something else? I'm hesitant to not swim or bike train at all for three months, although that's still just late april.<br><br>
Help!<br><br>
oh, and I'm assuming here that aside of hill work (I live somewhere very hilly so I can't avoid it unless I run on the track or inside) I'm just running, not worrying about different running workouts. I was figuring I'd worry about that during the oly training - please tell me if I'm wrong<br><br>
(other things I will do no matter what - basic lifting, and core training)<br><br>
thank you all....

 

[NBjunkie]

MONICA--good questions--as a newbie myself--I will await the answers from others!--and welcome--congrats on your other tris--and your upcoming one! I too, am hoping to complete my first oly this season. And, also another NE (but further North than you)...<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[VictorN]

Hi Monica,<br><br>
Congrats on your tris last year and on your efforts for next year.<br><br>
If running is your weakness, then I think focusing on a running program during the off-season is a great idea. My only concern is that if you start in February, you won't finish till late May. That only gives you 12 weeks or so to get tri fit. If you can start the running program earlier, that might be better.<br><br>
How you adapt that program to make it more tri friendly depends on how much time you have available and how much more training you can handle. The easy suggestion is to swap the cross-training walk with a swim or ride and then layer on more biking and swimming to give you more biking and swimming time. If you go with the standard rule of thumb for allocating training time (50% bike, 25% run, 25% swim) and just layer on the bike and swim time I think that might be too much.<br><br>
So here is a possibility. This is just off the top of my head and I'm sure there are plenty of other good options:<br>
Swap the cross training walk with a swim and add one easy bike ride each week for the first 6 weeks of the program. After that, remove a run and replace it with another ride. If your schedule and body can handle it, add another swim sometime before the end of the 12 week program. After you finish the 12 week program, layer on more biking, backing off on some running if necessary. Remember, having a good cycling base will help you on your run because you don't start the run totally burnt out.<br><br>
Sorry these suggestions aren't all that specific. Remember to listen to your body and adjust your training as necessary.<br><br>
Victor

 

[em73]

Victor, thanks for the advice. I looked at the program again and two of the runs (T/R) start out at 1.5 miles, so I'll probably add a swim or bike to those days, at least to start.

 

[melistic]

monica,<br>
I must be reading this wrong. Is it a tri training plan that only has you running?<br><br>
I'd say you need at least 2 days of the other disciplines. If those are your strong suits. it's hard to give plan recommendations without knowing your endurance levels but since you say "exercise in general" I'd say start with small distances.<br>
Day 1: long run<br>
Day 2: swim and short recovery run<br>
Day 3: biking<br>
Day 4: fartlek/ hill repeats<br>
day 5: speed day & biking intervals<br>
Day 6: long bike & swim<br>
Day 7: easy tempo<br>
Base line and add distance/ speed drills / rest days as needed<br>
I like to start the week with a long run and build tension and speed through out the week. I've tried moving things around but have found that this kind of format works best. (I.E. I can't do a long run after a speed day. on the bike I need a warm-up day before going distance)<br>
I'd look at some other plans to get a feel for what they offer, Beginner Triathlete has some. Swimplan makes a good schedule. After working on your base you are going to want to progressively change up your work week.<br><br>
I'll stop now, cause I'm not sure if this is what you were looking for???<br>
Mel

 

[itri]

With you just starting back, if you want to add a second work out to a run day I would make it swimming since its non impact. I agree that if you could start the Hal Higdon plan earlier that would be optimum. Personally I think if you are comfortable with the other two diciplines and your main goal is to run the whole run, I would keep it run only since this is sort of your 'off season' and then get on an appropriate tri plan with enough time before your race. This will also reduce the risk of injury and you will go into your tri plan with a good aerobic base and confidence for the run.

 

[melistic]

I re-read and re-read. is this a plan for 12 weeks to build to an oly plan?

 

[lbonney]

(This might seem a little simplistic, but thats how I do things.)<br><br>
I would pick an earlier goal to run a 10K like the Groton (MA) Road Race in late April and I'd focus on running until then.<br><br>
Then I'd build my running up to being able to run for the same length of time you might expect to finish the OLY for. (maybe work up to 12-13 miles or so) while working in the bike more.<br><br>
I think that if you could run for the same length of time you'd be doing the Triathlon, then you should have no problem finishing.<br><br>
Someone once told me to train my weaknesses & race my strengths.

 

[em73]

I wish I could start the Higdon plan earlier, but I'm on vacation until the 24th, and I really think I need a couple of weeks to build up my running frequency (right now I'm trying to run every third day). I don't want to go from basically zero to 9 miles a week.<br><br>
That start date has me finishing the hidgdon plan the very end of april, which leaves 16 - 17 weeks before my oly. There's a 16 week Oly training plan on BT that I'm planning on using, so I think that will work out well.<br><br>
I'm really just worried on how to fill the time before then - balancing run training with a desire to not get hurt (I weigh too much to run as my sole source of exercise).<br><br>
That's a great idea about finding a well-timed 10K - I'll have to look at the Groton one.<br><br>
Thanks again for all of the help. Considering my super-secret stretch goal is to beat my husband and BILs at the thanksgiving 5K (feaster five, in andover), I'm going to need to make some major advances in my running AND lose a good amount of weight. (smack talk from last thanksgiving has us each in for $100, winner takes all. and you're in for the cash whether your run or not.)