triathlon and family can mix

Funks and Missing Coaches

Is It Really Wednesday Already?

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Swim – 3:00:00 – 8100m
Bike – 2:16:24 – 68.6km
Run – 1:13:46 – 16.0km
Strength – 0:45:00

Total – 7:15:10

Man this week has really flown by. So much so that I am currently writing this post while I am on the trainer at home. It is really hard to pedal and type one handed on an iPad at the same time. Good thing I don’t have to balance.

I mentioned a while back that I seemed to lose some of my mojo on the run; 8k never was a chore until December. I tried a couple of different approaches to derail my training in hopes of pushing past this road block. Well after 2 ‘Fartlek Fridays’ with a fellow tri-club swimmer I am feeling better. Not 100% mind you, but things are looking up.

Ramping up my run volume over the next couple of weeks is going to test my resolve. In order to get ready for the Calgary Police Half Marathon at the end of April I need to add an additional day and then start increasing my weekly time little by little. My current plan looks something like this with a run added on Wednesday.

week

My ultimate goal is to have 45min ER (Endurance Run) on Monday, 60min ER on Wednesday, and a 45min ER with FI (Fartlek Intervals) on Friday. That puts me in the 2.5 hour range per week which should be perfect leading up to the race.

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So this week we are without our swim coach, apparently when Napa Valley calls your name, you must oblige. For the three workouts this week, a different swimmer was given the task of writing the workout and coaching everyone during the set. When he was picking them out at the end of our session on Wednesday, I acted like a high school kid who doesn’t know the answer; I looked at the ground and didn’t make any discernible noises. Thankfully I didn’t get picked.

It is interesting to see the different mind sets in a given group. Some of the swimmers feel that we need to swim longer, slower sets and some feel we need more drills. We will see both the remainder of the week as Wednesday and Friday are coached by both personalities. I for one feel that both are right in their own ways.

If you want to be able to swim 1500m in a race, then you need experience swimming that distance.
If you want to swim a 1:20/100m pace, then you need to train at or below that time.

How you decide and balance them is entirely up to you.

Question: How do you balance speed with distance?

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5 responses

  1. Great post brother.

    February 20, 2014 at 12:02 am

  2. That’s a tough question! I generally try to emphasize distance, hoping distance leads to endurance, which will ultimately lead to speed. Though I could be wrong, and I agree with your second point – if you want to {swim, bike, run, whatever} fast, you have to train fast. Tough question!

    February 20, 2014 at 10:18 am

    • Good point. You need a good base to build speed on.

      For me speed is also relative. I am no slouch on the run, but I am not sure I will ever run a sub 1:20 half marathon.

      February 21, 2014 at 8:48 am

  3. Speed is the hard part for me, I totally feel you.

    February 24, 2014 at 12:23 pm

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