So Many Vacations, So Much Training!

I'm leaving for Vegas tonight, so here you go. Notice that your training peaks this week, then gradually declines toward race day. My experience is that it is very difficult to get 100% of the training in (I never have), but missing one workout per week will not ruin your training. Of course strive for 100% but understand we are not professionals and have responsibilities. Getting proper rest and nutrition between workouts is equally important to the workout.

Week of July 13:
2 swims - 20 minutes each
2 rides - 45 & 60 minutes
2 runs - 25 & 30 minutes
* I recommend 2 bricks this week....fewer workouts to schedule and build endurance
July 18 Alum Creek.....I'll go if you go.

Week of July 20:
2 swims - 20 minutes each
2 rides - 20 & 35 minutes
2 runs - 20 and 25 minutes
* This week is a little lighter, still try for 2 bricks.

Race Week:
1 ride - 20 minutes early in the week
1 swim - 15 minutes
1 run - 15-20 minutes
* A light week...do the short run on Friday.

BTW, my training will vary from this as my schedule dictates. I'll run/swim a lot in Vegas, swim/bike more in Minnesota. I'll be in Minnesota quite a while; more than a week. I will rack up mileage to be sure. Your taper week (July 20) will be my tough week.

Coop's First Sprint Tri

Caesar Creek Triathlon July 9, 2006
750K Swim 19:11
12 M Bike 44:28
5K Run 27:00

Swim time includes running beach entry through entering T1, as you know is a long walk from the beach. I had the yellow bike.

CoopFit Goes on Vacation!

Flexibility Rules Here. Weekly Guidelines:
Run 6 miles any way you can, preferably in 3 sessions.
Swim one hour. 2 swims should be 20 minutes.
Bike 2 hours - some can be with kids, an hour total needs to be "training."
Txt Coop after each session.

Road Ride

I'll pick you up at 7:00. Have the bike stuff ready to rack. I'll ride for as long as you say....I need a long ride, you need at least 30 minutes, maybe 35.

Run/Lift

20 minute run/BFL Uppers. Txt me the start time.

Swim/Bike Brick @ Caesar Creek

Get the bike, GPS, whatever ready for a long brick at Caesar's. I'll pick you up at 7:00 unless I hear otherwise. I'd like a 20 minute swim/40-60 minute bike. Maybe you could do a 20-20-20 mini tri. Bring the iPod.

Coop's Off, You're Not

20 minute run, and get your bike ready for Sunday.

Run/Lift

15 minute warm-up run, BFL lowers like you mean it. You txt me the start time and place. August 1 Preview Here.

Cross Training Day

Morning tennis tomorrow. You txt me the start time. 60-90 min.

Back in Business

6:00 BFL Upper Body. I have summer school at 8:00, or I might have gone later.

Solo Training Week

Coop's in Minnesota (taking the bike and iPod) so you are on your own this week. Good luck with that ankle thing, and for the love of Pete don't do anything to make it worse. I'll post what you would do as if your ankle was fine, just let me know how it feels and what you are able to get done.

Monday, June 8: BFL Uppers, 15 minute run. (Prolly should skip the run to stay safe.) Don't let your ankle pain cause bad nutrition outcomes. Less work = less need for calories.

Day 5 of "Get Ready Week"

Off Day! (Sort of.)
Enjoy the morning coffee without working up a sweat.
If you can, get on the bike for 15-20 minutes and make sure it all still works, hopefully even ride with Sophie a little bit. Eat well and let your body recover. We had a pretty good week, but we managed to lose two cycling workouts that we frankly need to get back. My bike is in the shop, I plan to pick it up mid-day Saturday.

Day 4 of "Get Ready Week"

Ordered the goggles, found the iPod (and adjusted the distance mode), now let's see where all that bike stuff is!

Meet at the Y for a 30 minute brick: 15 swim, 15 bike. Checked the website, and Caesar Creek is currently 66. We'll wait til I'm back from MN for that.

Also, weigh in tomorrow, or just do it Sunday and weekly Sunday morning after that. Report to me each Sunday as we go. We need to get you to 280 by race day, so make nutrition a priority right away.

I'll bring the goggles.

57 days till race day.

Day 3 of "Get Ready Week"

Pack the iPod and running shoes tonight.

We will begin a 10 minute out and back easy run from the art room door at 5:50, and be lifting by 6:01 am EDT. BFL Lowers. Have all the stuff ready (folder, shoes, myoplex, etc.)

Peace.

Day 2 of "Get Ready Week"

Congratulations on the nice 11 minute swim. Good work.

Time for two-a-days....at least tomorrow. BFL Uppers 6:00 am EDT at the usual place. Weather permitting we'll take the girls out for a 10 miler on the bikes in the evening.

I'd like to know by Thursday night about your nutrition plan....BFL?...TDP? While we're on the subject of nutrition, I think you should hit a minimum of 200 grams of protein and 20 grams of fiber per day. You should really take some fresh fruit and portable protein with you to your Dad's each Tuesday and Thursday. The pancakes are ideal for both protein and fiber.....pack some for the road. Maybe he can help you get your protein and fruit, since he is eating well, too. Sounds like he can support you as long as he is still with his program.

Can I have my goggles back?

Day 1 of "Get Ready Week"

Welcome to CoopFit.com!

Congratulations on advancing your level of personal fitness and taking the next step towards meeting your weight loss goals!

Your first assignment is to report to the Clinton County YMCA front desk at 6:00am EDT tomorrow (June 2) to pick up your borrowed pair of goggles. Proceed to the pool for a 400M swim. Do as much of the 400M non-stop as feels comfortable.

Your second assignment is to get a pair of goggles.

60 days until race day. Time to gear up and set some baselines. Time your 400M swim, but don't try for a fast time, just swim comfortably and report your time to Coop via the comment section of the blog.

Happy splashing!