I am beyond excited to finally have my training plan for my 140.6, the Great Floridian, this October.
I’ve trained for and completed countless races, with my “training” usually consisting of no more than the digits and dates of my long runs jotted down on a Post-It note. A legit training plan scares me (especially for a triathlon- there are three sports to think about!) so I am extra excited to have found a base plan and modified it for my needs and schedule.
I am an endurance athlete/junkie/addict by blood. Even when not in “training” I’ve kept up long rides and runs every weekend and spent more hours sweating during the week than I care to mention.
In 2010 I finished the Great Floridian 140.6 in 17:22:36 without any specific training plan or goals. I didn’t even know there were cutoff times for each leg. I only completed one brick workout prior to the race. I know.. I know… I was in it to finish. And I did.
In 2011 I trained for the race again. Sadly, just a month shy of the race and the day after an awesome 18-mile training run, I had a terrible bike accident. I signed up for the next year the day registration opened.
Now it’s 2012 and I have my game face on. Same race- much different preparation and turnout. My goal is to finish in 15:30.
This is one of my favorite photos- taken right before the start of the 2010 140.6. I was crying and had just told my friend that I didn’t want to swim and thought I should just quit and go home. Ha!
View the entire training plan here.
I based my own plan off this online program. Here’s how I made it work for me:
1. Mixed up the days. Mondays are always CrossFit/run day and Fridays are always my long run day. Old habits die hard so I totally mixed up the order of the workouts.
2. Rest day. I made my rest day Sunday but sometimes I may take a day off mid-week and shift the rest of the week’s workouts back to make up training on Sunday.
3. Made the runs slightly longer. Mileage is easy for me so I want to hold on to that to help me finish strong on the last leg of the race.
4. Starting out slower on swimming. Swimming is by far my weakest sport. I think I’m finally back in swimming shape and can start to focus on speed. Also, I’ll add a short easy swim in whenever possible.
5. Mixing in a few open water swims on the weekends. I am terrified of open water swims so once I feel stronger again in the water I’ll join in on a local public lake swim.
6. Longer endurance rides. I’m already riding 50-60 miles on the weekends so I’m taking advantage of that and jumping in to higher mileage endurance rides to prepare for…
7. Added two extra 100 mile rides. The plan called for one but I believe my three 100-mile rides served me well on the last race.
8. Need to squeeze in hill training. The bike course is particularly hilly so i will make my way over to Clermont (where the race is held) when I can for my long rides.
9. Open for flexibility. I’m going to try to stick to the outline of this plan (not skip workouts and always follow through with my endurance workouts), but as goes with life, this plan will be flexible. I plan on incorporating CrossFit and hot power yoga so sometimes my training plan will shift a little.
10. Train sans music. All of my rides and runs are completed with music in my ears. Suddenly losing the music for race day threw me off and slowed me down. I’ll complete some training rides and runs without the tunes to prep myself for race day.
11. Operation Anti Menstrual. In 2011′s 140.6, my cycle started the day before the race. Competing while dealing with cramps and tampons was hell and added a ton of time. If it looks like my cycle will start at the same time this year, I’ll take measures to change that.
I’ll recap the weeks training on the blog each week to share my progress and keep myself in check.
Would you change anything about my training plan? How do you come up with your own training plans?