Posted in Wellness

TRI’ing in 2019 – The Plan and the Goal

2019 I’m doing it again – I’m tri-ing all the things – Swimming . Biking . Running.

I completed my first sprint distance triathlon in 2010. The Ramblin’ Rose triathlon series is a women-only sprint distance triathlon here in the Carolinas. The 200 yard swim is in a pool. The 8 mile bike ride is open road. The 2 mile run is just what it says it is – a long 2 miles after your exhausted and your legs are lead.

I’ll volunteer that running is my nemesis. I run/walk now and that’s been an evolution. I want to be a runner. The kind of runner I was pre-kids where I could go out and run 7 miles with no walking, enjoying the day. I was slow, but I felt accomplished. Fast forward  2 kids, a full-time job and a lot of life later – I run/walk and can do that 4-5 miles, but it’s different. It’s frustrating. I remember every outing what it was like to take off with just my thoughts and some water and knew my run would be great. I’ve not gotten back to that same level of endurance and running just isn’t satisfying any more. I’m working it out and hope to one day be back to running 5+ miles on a whim. But…..

I don’t quit. Instead of wallowing in the self-loathing of not being what I consider to be “a runner” I decided to swim and bike too. All 3 in the same day. I’m no fish, but I love swimming laps. There’s something distracting about the monotony of laps in the pool. I LOVE my bike. I love everything about riding my bike. Well, except for traffic I share the road with. Now that I’m a mom, there’s this constant fear of being hit by a car and leaving my kids behind or making life harder with an injury – but alas – I LOVE LOVE LOVE my bike and I feel that’s my strongest area out of this trinity.

2017_tri results_06042017So, in 2010 I finished the Ramblin Rose Tri (Rock Hill, SC) in 1 hour 15 minutes. I didn’t come back to the triathlon scene until 2017. I completed the South Charlotte course which is hosted by our local YMCA and I took 12 minutes off my 2010 time. I was so proud of myself and there was something very special about 2 small heathens…I mean my beautiful children…cheering me on at the finish line with signs and hugs. Being a positive example for my kids is deeply important to me and that’s the topic of another blog post, but I was proud of myself and I was so happy they were there to see me accomplish something like that.

2019 I’m coming back and my goal is to finish the entire thing in under 1 hour. Training started this week. Here’s my 12 week training plan:

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Bike 5 miles 30 min walk/run 300 yard swim 30 min walk/run 300 yard swim Bike 5 miles Rest
2 Bike 8 miles 30 min walk/run 400 yard swim 30 min walk/run 400 yard swim Bike 8 miles Rest
3 Bike 10 miles 30 min walk/run 2 x400 yard swim 30 min walk/run 2 x400 yard swim Bike 10 miles Rest
4 30 min walk/run 30 min walk/run Rest
5 Bike 12 miles 45 min walk/run 2 x500 yard swim 45 min walk/run 2 x500 yard swim Bike 12 miles Rest
6 Bike 12 miles 45 min walk/run 2 x500 yard swim 45 min walk/run 2 x500 yard swim Bike 12 miles Rest
7 Bike 12 miles 60 min walk/run 2 x500 yard swim 60 min walk/run 2 x500 yard swim Bike 12 miles Rest
8 30 min walk/run 30 min walk/run Rest
9 Bike 15 miles 45 min walk/run 2 x700 yard swim 45 min walk/run 2 x700 yard swim Bike 15 miles Rest
10 Bike 18 miles 60 min walk/run 2 x800 yard swim 60 min walk/run 2 x800 yard swim Bike 18 miles Rest
11 Bike 15 miles 60 min walk/run 2 x800 yard swim 60 min walk/run 2 x800 yard swim Bike 15 miles Rest
12 Bike 45 min 30 min walk/run 500 yard swim 30 min walk/run 500 yard swim Bike 30 min RACE DAY

This training plan is designed to allow me to take it slow getting in the work to meet my goal. I also purposefully added extra of everything so that in my workouts I know what it’s like to ride 15+ miles which on race day will make the 8 miles seem manageable. [Aside: I never understand the marathon training plans that top out at 18 miles or 20 miles. I think to myself there are 6 more miles your body knows nothing about.]

So this is me. Tri-ing to live my best life in 2019 and I’m really looking forward to this challenge.

December 3, 2018 Workout

Walk ladder on treadmill. 30 minutes total. Start at 3.5mph and increased by .1 mph each minute to 4.3mph then decrease by .1mph each minute. 2 times. Incline at 1.0.

Bicep curls with 20lb bar x15 x2
Front to lateral raises with 7.5lb dumbbells x10 x2
Overhead press with 20lb bar x10 x2
Back raise with 20lb bar behind head x10 x2
Free form machine: woodchoppers 13lb x10 x2
Free form machine: tricep extension 13lb x10 x2
Free form machine: dual cable cross 13lb x10 x2

December 2, 2018 Workout

Running plan: Walk 5 minutes, run 2 minutes x3, 2 minute walking cool down.

High heel squats x10 x2
Deadlifts with 20lb bar x10 x2
Side-to-sides (laying down) x10 x2
Leg ups (laying down) with a lift at the top x10 x2
Short bridge x10 x2
Side-to-side crunch with 10lb dumbbell x10 x2
Side-to-side lunge with 10lb dumbbell x10 x2
Calf raises with 10lb dumbbells x10 x2
Leg press machine 115lb x10 x2
Calf rotary machine 104lb x10 x2
Leg extension machine 52lbs x10 x2
Leg curl machine 60lbs x10 x2

November 29, 2018 Workout

Running Plan: 5 minute walk, 2 minute run x3 with 2 minute cool down

Free form machine – dual cable cross 13lbs x10 x2
Free form machine – tricep extension 13 lbs x10 x2
Free form machine – lateral pull down 10lbs x10 x2
Free form machine – wood choppers 13lbs x10 x2
20lb bar bicep curl x10 x2
20lb bar deadlift to overhead press x10 x2
5lb dumbbell lateral raises x10 x2
Push-ups (knees) x10

November 27, 2018 Workout

Running Plan: Walk 5 minutes, Run 1 minute x3 with 2 min walk cool down.

High heel squats x10 x2
Squats with 20lb bar x5 x2
Balance: bend over with one leg straight back with 10lb dumbbell in each hand x10 x2
Free motion squat machine: Single-leg squats with 30lbs x5 x2 (each leg)
Free motion squat machine: calf raises with 30lbs x10 x2
Alternating side lunges with 7.5lb dumbbells in each hand x10 x2 (each leg)

November 26, 2018 Workout

Well, today’s workout was c/o my husband, and it about killed me.

Walked 1.5 mi to warm-up
I found and used the free-form dual cable machine:

  • Cross-body extension 13 lbs x15 x2
  • Overhead Tricep press 13 lbs x15 x2
  • Lateral pull downs 10 lbs x15 x2
  • Chest press 13 lbs x15 x2

Knee ups on the dip machine x10 x2 (these are the devil’s creation)
Laying down side-to-sides x10 x2
Bicycle crunches x10 x2 (my abs were maxed out…..gracious these were hard)
Full sit-ups x10 x2

November 25 Workout

10 min elliptical (warm-up) – HATED EVERY SECOND OF THE ELLIPTICAL!

Squats with 10 lb dumbbells in each hand x10 x2
Forward Lunges with 10lb dumbbells in each hand x 10 x2
Laying down side-to-side x10 x2
Short bridge x10 x2
High heel squats x10 x2
Superman arms x10 x2
Superman legs x10 x2
Wide-leg squats x10 x2

500 yard swim – total time 14:01 and avg pace was 2:48/100 yards

November 24, 2018 Workout

Running Program – Run/Walk Repeats (walk 5 min, run 1 min x3 and then cooldown)

Results: Total time 20:00, 1.43 mi, 14:00/mi avg pace

laying down side-to-side x10 x2
Laying down – leg-ups x10 x2
crunches x10 x2
Push-ups (knees) x10 x2
Overhead press with 20 lb bar x10 x2
Deadlift with 20 lb bar x10 x2
Bicep curl with 20 lb bar x10 x2
Arms: Lateral raise with 5 lb dumbbells x10 x2
Tricep dip x5 x2
Tricep extension with 5lb dumbbell x10 x2
Front raises with 5 lb dumbbells x 10 x2

November 21, 2018 workout

Test run (Walk warm-up, Run 5 minutes, cool down)
Results: total time 9:01, .56 mi, avg pace 16:00/mi

Deadlifts with 20lb bar x10 x2
Squats with 20lb bar x10 x2
Bicep curls with 20 lb bar x10 x2
Forward lunges (no weight) x10 (5/leg) x2
Crunches x10 x2
Laying down side-to-side x10 x2
Superman arms up x10 x2
Superman legs up x10 x2
Push-ups (knees) x5 x2