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I'm just getting over a cold this week. So more of the same from last month.<br><br>
1. Weight Loss<br>
2. Reduce Stress - may be impossible but I'll try.<br>
3. Increase volume slightly. It is still winter.<br>
4. Strength training.
 

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1. Increase volume<br>
2. More low cadence "hill" work on the bike<br>
3. Drills & speed in the water<br>
4. Slowly add more speedwork for the run
 

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1. get to the pool<br>
2. spend some time on my bike at home, or get my ass to spin class<br><br>
I've mostly been running, and I need to get back to the other stuff, too.
 

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1. Lose 5 pounds<br>
2. Keep strength training 2X week<br>
3. Pool once per week<br>
4. 2 Good trainer sessions per week<br>
5. Get new job
 

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1. Get my sorry butt to the pool once a week<br>
2. Bike 2x per week<br>
3. Work on speed in my running<br>
4. Weights 2x per week<br><br>
Um, this schedule might be impossible. I also teach 4-7 fitness classes per week...
 

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1. Ease back into the game after 2.75 weeks off<br>
2. Drop 2 pounds<br>
3. Re-start the bike commuting when the knees are ready
 

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1. Lose weight<br>
2. Increase running volume<br>
3. Keep up the power yoga strength/flex<br>
4. Start weight training<br>
5. Find a new pool to join since mine went bust<br>
6. Enjoy it!
 

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Getting healthy. I went downhill again late in the week and was just told I may have mastoiditis <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> This is really getting to be depressing.
 

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Manage potential injuries while building run distance<br>
Master swimming 2x per week<br>
Increase overall volume in swim, bike, run<br>
Add focused strength training<br>
Lose weight
 

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1) <i>"Speedwork is the icing on the cake; but you don't have cake yet."</i> - Build "cake"<br>
2) Get a $10 bike from the flea market and "fix it up" - I don't have a green one yet.<br>
3) Try out Theia's planks & pull-ups
 

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1. Keep my run going. Add tempo runs back into my weeks, and continue to add a couple miles per week to my long run.<br><br>
2. Keep at the strength and intervals on the trainer.<br><br>
3. Keep hitting the pool 3x a week.
 

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Keep getting 2 solid swims in per week. (12000y in January)<br><br>
Keep building confidence on the bike. (I rode 12 hours in January-that is HUGE for me)<br><br>
Do core and strength more consistently.<br><br>
Lose 2lbs-anything more is a bonus.
 

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1. Keep swimming at least once per week<br>
2. Ride a bike... any bike, just get my butt in the saddle<br>
3. Lose 3 pounds (of course more is also acceptable)<br>
4. Get summer vacation plans set so I can sign up for some races!<br>
5. Be excited that Daylight Saving Time is just 38 days away!!!! Yippee.
 

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1. swim at least once a week- 2 x is better<br>
2. running 3 x a week- focusing on HM in May<br>
3. on the bike or trainer 2 x a week<br>
4. start strength training consistently<br>
5. continue working on core and flexibility
 

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1. I'd like to get under 140lbs. 4 lbs to go, lose it this month!<br>
2. Keep it together, don't go insane!<br>
3. Stay injury free!<br>
4. Get ride up to 6 hours, run to 3 hrs<br>
5. Work out while traveling for business
 

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1) complete first 4 weeks of higdon novice plan without injury<br>
2) continue to build strength, especially core strength.<br>
3) lose weight<br>
4) continue to build swimming base<br>
5) get back on some sort of bike<br>
6) win the lottery<br><br>
(just threw that last one in since I think it's important to have a stretch goal too)
 

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Looking back to January, looking forward to February…<br><br>
January Fitness Focus – Compare your progress:<br><a href="http://www.kickrunners.com/forum/showthread.php?t=18506" target="_blank">http://www.kickrunners.com/forum/showthread.php?t=18506</a><br><br><br><b>January</b><br><br>
Goal: Build Strength on swim, bike, and run and in weight room.<br><br>
Assessment: Solid month for me where I pretty much stuck to my goals. Coming out of January, I definitely feel stronger on the swim, bike, and run. Highlights for me were the quality and speed of my brick runs, my strength on the bike in putting out on average over 30W more on the same workouts as last year, and of course my epic 34 mile run in completing what I call The Derry Challenge.<br><b>Grade: B+</b><br><br>
Run<br>
o Return to doing hillwork. <b>PASS(A): alternated hills and speed once per week.</b><br>
o Return to doing speedwork with longer intervals. <b>PASS(A): alternated with hills once per week.</b><br>
o Run marathon distance or more once. <b>PASS(A++): The Derry Challenge, 34 miles! Marathon-A-Month Number 17!</b><br><br>
Bike<br>
o Base build for strength. <b>PASS(A): quality Trainer sessions!</b><br>
o Get long Trainer workout to 90 minutes (just once, no need to go longer). <b>NO GRADE: Although I hit 1:20, I purposely decided not to go 90 just yet.</b><br>
o Start high cadence work (in addition to high power w/low cadence). <b>FAIL(C-): Did mild form of HC but not enough… Will start in Feb.</b><br><br>
Swim<br>
o Continue Drills. <b>PASS(C+): Did *some* drills but not nearly what I could.</b><br>
o Start Speed intervals. <b>PASS(B): Did *some*, but not proper.</b><br>
o Hit 50 laps once. <b>FAIL(C-): Hit 45 laps or near a few times.</b><br><br>
Brick<br>
o Continue with a short brick bike-run at least once every other week. <b>PASS (A+): Bricks have been quality, with fast runs.</b><br><br><b>February</b><br><br>
Goal: Build endurance and speed in the swim, continue building strength on the bike with a semblance of speed but mostly a slight increase in endurance, and to continue speed and strength on the run.<br><br>
Run<br>
o Continue hills (alternate w/speed).<br>
o Continue speed (insert more quality, alternate w/hills).<br>
o Extend Marathon-A-Month streak to 18.<br><br>
Bike<br>
o Continue build for strength with low cadence/high wattage. (Bring avg. watts to 300)<br>
o Build endurance up to 1:45. Get comfortable totaling 1:30 quality ride.<br>
o Start higher cadence work.<br><br>
Swim<br>
o Continue drills.<br>
o Speed intervals.<br>
o Endurance: 50 laps once, 60 laps once.<br><br>
Brick<br>
o Continue with short brick at least once every other week.
 

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1. be consistent<br>
2. finish the Austin HM and feel confident about it<br>
3. take care of my ITB, don't let it get worse before the HM and get it pain free after<br>
4. get back to swimming 2x per week<br>
5. bike OUTSIDE once a week<br><br>
Carrie- I'm also WAY Excited about daylight savings time!
 

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1. continue to follow swim training plan for Anacapa<br>
2. continue increasing walking (flats are pretty good these days, hills a problem)<br>
3. continue to work on pain issues<br>
4.log my miles & meters somewhere!
 
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