Training Update

The triathlon is this Sunday.

Subjective:

I feel prepare and scared at the same time. I know I can do the swim and bike easily. The run will still be the most difficult part. The last week I focussed my training on “running through the pain and the tired” rather than specific fitness goals. It seems like the trick to running distances is to just keep running. If I keep the mental toughness (I’ve been working on this as part of the training) then this should not be an issue.

Objective:

I can run 3.5 miles at a 5.7 mph pace. I can swim 1k in a pool with capacity to go farther. I can easily cycle 12 miles on flat ground. By all metrics I am in sufficiently good fitness to complete the triathlon.

Analysis:

Keeping the right pace while running is going to be hard. With a treadmill it’s easy since it regulates your speed for you. On the ground it will be harder. I was not clever enough to get myself a heart monitor. (For it to be interesting for the triathlon, I wanted to be able to put it on at the beginning of the race and not worry about it, but I didn’t find one that would survive the swim. I don’t really want another thing to mess with in a transition.) This means I must pay attention to how hard I’m breathing while running. I may end up running down the path talking to myself under the guise that if I can carry on half a conversation, I’ve got headroom to keep going.

I still have days where running is harder than others. If I’ve done any run the day before, the run workout is easier. Since swimming is so different from every other type of training I’m doing, I am counting it as a rest day.

Plan:

Use the following training schedule leading up to the triathlon:

  • Wednesday: Strengthening run. 1-1.5 miles, ran fast
  • Thursday: Distance run 3.5 miles
  • Friday: Swim .6 miles
  • Saturday: short relaxing run.
  • Sunday: Triathlon

The race strategy is essentially to save as much energy for the run at the end as possible.

  • swim at a recreational pace. Any time lost will be made up by not having to walk in the run phase of the race.
  • Use cycle as a recovery. For last lap of cycle (course is 3 laps of 4 miles) get heart rate down low to recover for upcoming run.
  • Run at slow pace to keep stamina up. Finishing able to run another mile is good; Walking across the finish line (as opposed to running) is not so desirable.

Final point of the plan: do not forget to revel in how cool the whole experience is.

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