Sometimes in the off season of training, I lose focus. So what? Do we always have to be super focused and perfect in our workouts? No. Do we always have to be crazy overachievers with a flawless plan in place? Hell no.
But, I know myself and I do better with some structure, even when I am not following a strict training plan. I came up with this schedule until marathon and triathlon training begins in March:
Monday: Boot(y) Camp (1 hour) – I call it “Booty Camp” because it works the glutes, among other body parts. I will be picking up spare change on the street with my butt cheeks very soon. These classes are tough and leave me sore and sweaty (TWSS). Booty camp has shown me where my weaknesses lie. I have no ass strength. I am in need of challenges for my upper body, and that is what 100-150 pushups will do for you. For one hour I never stop moving and get pretty anaerobic. It is intense.
Tuesday: Run 5-6 miles on treadmill (1 hour). Warm up for half mile, increase speed by .1 mph every half mile. Cool down for half mile at speed I started on. This usually looks like 6.6 mph->7.5 mph or something like that.
Wednesday: Spin on trainer for 1 hour in dark, cold basement while watching crap on TV or listening to Today’s Hottest Hits. I just downloaded Suffer Fest, so this should break up the monotony and increase the sweat factor.
Thursday: Run 6-8 miles, easy (1 hour)
Friday: Run 4-5 miles hills or Boot Camp (1 hour)
Sunday: Long run 8-12 miles depending on how I feel (1-2 hours)
I like to say I do it all, but if I miss a day, “toughski shitski,” as my dad used to say. Not like I’m training for the Olympics or anything.
I realize that this “schedule” pales in comparison to the 12 hours per week of training I was doing this summer in preparation for the half ironman. 12 hours! Of exercise! That is 12 hours I could spend reading the comics in the loo or twatting on the Twitter!
This plan is devoid of any swimming, because I don’t like hairballs, band aids and mysterious floaters in the pool. And let’s face it, I don’t like to swim all that much. I do sort of miss my pussy posse, but I have moved on, despite how hot I look in my white underwear.
This schedule is also very light on the cycling. Both of these things will change in March when I start to ramp up my tri-training and when I can get outside with my bike.
Here are how my race plans are shaping up. It is a work in progress.
June: Turkey Track Trail Marathon
June: Longmont Sprint Triathlon
June: Loveland Lake to Lake Olympic Triathlon
August: Wild West Relay
August: Iron Girl Sprint Triathlon
October: Marine Corps Marathon (this is not for sure, but likely)
Not sure what else I will add in there. I am thinking about a 25 mile trail race in April as well.
What kind of schedule do you keep in your off season? BTW, It’s okay if you are always in off season.
What race are you looking most forward to in 2012? I can’t wait for my first trail marathon. I hope I see this guy out there.