As a disclaimer.  I am not a coach.  I have not had formal training.  I do not have a coach.  I have had a couple of coaches over the years, I’ve done numerous triathlons, I read lots of books and stuff on the interwebs.  I have a ton of very knowledgeable friends.  That’s where I get this stuff.  My posting of this plan is not meant to be a training guide, it is merely the workout plan that I have decided to follow.  If you decide to take any of my workouts or use my training plan, you do so at your own risk.  You never can be too careful.

There are 18 weeks until Escape from Alcatraz.  Well, at least there were when I started my plan – week 1 is officially in the books now.  My plan is broken up into three different phases for a few reasons.

1. to give my foot some time to continue healing
2. to get me stronger
3. to ease my foot back into running consistently

Phase 1 will be 4 weeks.  

For the next month, my schedule looks like this:

• Monday – Strength at lunch
• Tuesday – Spin Class (+15 extra mins) in AM,  Run/walk 30-40 mins at lunch
• Wednesday – XTrain at lunch (1 hour strength training class at Durham ATC YMCA)
• Thursday – Swim ~2500-3000m (alternate between a focus on distance, speed and form)
• Friday – Off
• Saturday – Strength in AM, Bike 2 hrs in afternoon
• Sunday – Run/walk 30-40 mins, Swim ~2500-3000m

My biggest focus is on strength training and I’m planning to do strength training 3x/week.  I’ll be swimming 2x, biking 2x and running 2x.  This keeps me working very slowly at my foot rehab and building up my run/walk to more running and less walking for the next month.  It also forces me to let it rest in between.

Phase 2 will be 4 weeks.

For phase 2, my schedule will theoretically look like this:

• Monday – Swim in AM, Strength 30 mins at lunch
• Tuesday – Spin Class (+15 extra mins) in AM,  Run/walk 30-40 mins at lunch
• Wednesday – XTrain at lunch
• Thursday – Swim ~2500-3000m, Run/walk 30-40 mins at lunch
• Friday – Off
• Saturday – Bike 2 hrs, followed by 10-15 min run (depending on how foot feels)
• Sunday – Run/walk 45-60 mins

My focus in phase 2 is more obviously more running.  More days per week and hopefully more running, less walking.  I’d like to be back to my 4 min run, 1 min walking by the end of this phase.  How I move through this phase completely depends on my foot and how it’s feeling.  But, I need to be running fairly normally by the end of March if I’m going to seriously race in San Fran.  I will also start increasing my long bike from 2 hours to 3 hours in this phase.

Phase 3 is 10 weeks.  

Phase 3′s schedule is similar to phase 2.  But, I start building distance in the bike and run.  I hope to peak at about 60-65 miles on bike and at 10 miles running.  I’ve got a few things to plan around – I’m working in the Riverwood Sprint Tri at the end of April as my pre-Alcatraz race.  Also, I am taking a vacation in early May (horrible timing, I know, blame my mother), but I’ll use that as a recovery week and then push one last big, hard week before I slow down and taper for Alcatraz.  I’ve got it all worked out (again, theoretically.)

The thing I have to remember is that I think I have it all figured out, but I HAVE to listen to my body.  My foot may not agree with this plan and if that’s the case, I need to get myself to the pool to pool run…. or hop on the elliptical or something else to give it a rest.  So far, it’s been healing pretty well (more on that later)… but I know I’ll end up with a few set backs because of it.  I *have* to be ok with that and incorporate that into an updated plan.  I have to make sure I keep my plan dynamic.  That’s why I’m posting so many details of my plan on my blog… so my friends and colleagues can see it and help keep me real.  Please help me remember to listen to my body.

Sad news first, as it affects the rest of the things I’m going to talk about in this post.  I decided to stop working with my coach, Stacey.  Without going into a lot of personal details on this public blog, I’ll just say that I decided I couldn’t afford it every month.

That being said, I am still 100% committed to my goals.  I’m still racing Escape from Alcatraz in June and B2B in October.  I am signed up for both races and have already booked travel – hotel and flights, as well as rented a road bike for the race.

As of Feb 1, I’ve been on my own for training. Well, actually, as of Feb 6th – Stacey had my schedule in Training Peaks through the 5th, so I followed it through the end.  I am officially self-coached now.  I’ve been doing triathlon for the last 5 years.  I’m a smart girl… I like to research and figure out new ways to do things.  I also like to push myself.  I think I can do it.  I’ve trained for races of similar distance Alcatraz – and I know what the trouble spots will be for that race (ahem, hills and stairs, oh and running.)  With help from Jenn D. and Ruth, I think I’ve come up with an awesome schedule that gets me trained for Escape from Alcatraz on June 10 and will give me the base I need for IM training.

B2B is on October 20.  Every IM training plan I see recommends a 20 week training plan.  Since 20 weeks before October 20 is 2 weeks before Escape from Alcatraz, my current plan also gets me up to 60 miles on the bike and 10 miles on the run (hopefully), so once I get home from San Fran, it’ll be hardcore – build up the mileage – IM training time.

I don’t know what I’m going to do about IM training and a coach.  I’m not sure that I can train myself to do an IM.  There are so many parts to it that aren’t swimming, biking or running… I do think I will need a coach or someone to help me get through it.  So, I’m going to reevaluate the IM plan when I get closer to Alcatraz.

What all this means is that I can be more open and transparent about my workouts .  Before I didn’t want to (and couldn’t) share all of Stacey’s workouts with the world, which makes sense since she gets paid to write them.  I’ll probably post more about where I get them from and all the details.  Feel free to comment or ask questions.

More on said plan in a later post…

This weekend was raining and cold.  So, I did not get a long ride in, but I did swim and run/walk.

I need to take it up a notch this week.

Let’s do this.  No more excuses.

When I first saw him on Nov 28, I had almost no range of dorsiflexion in my right foot.  I couldn’t walk after I ran because my foot hurt so bad.  I was in a really bad place.  This was after taking time off of running.  I didn’t run at all during October and much of November.

Nearly two months later, I’m still not up and back to normal.  But, there is concrete progression.  My foot now has a much increased ROM.  I ran/walked for 50 mins yesterday and I am still moving around and able to walk.  I’m by no means pain-free, but I’m definitely improving.  And I have a plan.  That’s slowly working.  Slowly.  Very slowly.

I was told to be patient.  Anyone who knows me, knows that’s nearly impossible.  I have another appt in a month.  He told me he hopes that I’m better enough to call and cancel the appt.  I hope so, too.  I’m not going to hold my breath.  But, I’m hoping.

I have big goals this year.  Doc thinks I should be up and running normally in the next month or two.  I hope he’s right.

I was told to stay patient and stay the course.  We are making progress.  Definitely not on my timeline.  But, progress is progress.

Tomorrow, I have an appt with Julie Barton of Optimum Wellness.  Let’s hope she can work out some of the mess that’s in there.

After my Friday rest day, I went into the weekend ready to work hard and kick butt.  Well, I thought I had.

Saturday
I woke up late on Saturday at 10 am.  I had lunch plans at 12:30 in Cary, so I had to postpone my 1:45 trainer ride until after lunch.  I haven’t slept in until 10 in ages.  I had gone to bed early the night before, too!  I slept 12 hours on Friday night.  I had a great lunch with my friends and came home to enjoy some QT with my trainer before football started.  During my trainer ride, I was supposed to get off the bike and do some exercises every 8 mins.  One of the exercises was jump squats.  About 45 mins in, my groin muscle was really hurting.  Even when I got back on the bike and just did an easy spin.  It was do-able until I got past the hour mark and then I had to stop.  I def didn’t want to injure myself.  I’m dealing with enough of that.

Sunday
Run/walk for 30-50 mins and some strength training was on the ol’ schedule.  I actually woke up at a normal time of 8 am and relaxed for awhile… ate a normal breakfast.  Took my vitamins.  Suddenly, I had felt really nauseous and had to throw up.  Coffee and Special K is not quite the same coming up.  Ugh.  I felt pretty good though, so I figured I’d be ok to run.  That was a totally incorrect assessment.

The walk/run was actually good.  I did 30 mins out on the ATT.  My foot didn’t hurt.  It doesn’t hurt today.  I’m really excited about it.  Very excited.  I would have gone longer, but my tummy was starting to rebel.

But, as soon as I got home from my run, I just felt terrible.  Achy, feverish, chills, hot flashes.  Good times.  Spent the day in bed.  At least I got to catch up on my junk TV watching.

I’m feeling better today.  Not 100%.  And not really ready to go gun-ho into my next training week, as this week is Bronto’s sales kickoff meetings.  Which means lots of early mornings, late nights and lots of meetings.  But, I’m going to make a huge effort to stay on track with food, not drink (too much) alcohol and to get my workouts in.

Wish me luck.

P.S.  One of my friends who I met for lunch was also not feeling quite right in the tummy.  So, that could be the culprit. 

My rest days are usually on Friday.  I am so very much looking forward to tomorrow’s rest day.  Ahhhhh.  Here’s what I did:

Monday
- Swim (2500m – a great workout from my coach, Stacey Richardson – check out her website if you need a great coach!)

Tuesday
- Spin class w/ DeShon at LTF (More specifically anaerobic threshold intervals – let me tell you how much fun those are on sore, fatigued legs)
- Core work (Tim joined me for these planks!!!  Love that he did it, hate that he is in such great shape without trying.)

Wednesday
- Xtrain w/ Howard at the Durham YMCA – ATC location (holy crap, this kicked my butt the most – a bit of cardio and a hell of a lot of strength training workouts… doing this once a week will definitely help get me into shape)

Thursday
- Swim
- Yoga at the Durham YMCA

6 hours over the past 4 days.  It feels like a lot because I’m not used to the strength training.  Am I insane that I look at this and don’t think that it seems like a lot?  I guess that’s good – because this is nothing compared to what’s coming down the pipeline.

I’ve already said it, but will say it again.  I’m tired.  But, I’m very happy that I got it done.  Proud of myself.  Saying that makes me think of a tweet that @neo_endurance (a tri coach in CO that I follow) posted this very am:

Happy Thursday! Let’s get our day started with a quote from Pre. “You cannot propel yourself forward by patting yourself on the back.”

Very fitting for this post.  Great job, me.  But, let’s keep it up, as this is only the very beginning.

I want to say a BIG congratulations to my very good friend, Chrissy.  She defeated the 26.2 beast and finished the Disney Marathon yesterday.  I am so very proud of her.  She is an inspiration – both in her athletic ability and altruistic drive.  She trained and raced as a part of Team in Training for the Leukemia & Lymphoma Society.

Congratulations, dear.  You are amazing.  And since you post pictures of me on your blog sometimes, I’m posting yours on mine. 

I’m not necessarily posting for suggestions, but if you’ve been in a similar situation and have something that worked for you, let me know.

The doctor recommended a treatment plan of three things -

1. Lots of Stretching -
   This includes a night splint/use with heating pad to stretch out my foot while I’m watching TV and laying around, I’m supposed to use this 1-2 hours per night.  This also includes stretching before I get out of bed and post-workout.  I’ve got a series of stretches that I should do in each scenario.
2. Reduce Inflammation -
   His recommendation was Flector.  It’s an NSAID in a patch form.  I put it directly on the area.  I had some issues getting this prescription filled because I switched insurances (with my new job) and needed pre-authorization, which then had to happen twice.  As a result, I just got this filled on Friday.  Let’s hope it helps.
3. Support Foot -
   I was fitted for custom orthodics.  I’m wearing my tennis shoes with my orthodics as much as possible.  I am wearing supportive shoes, even when I don’t wear my tennis shoes.

In additional to this -

• Massage Therapy – with someone new, recommended to me by a good tri friend who also suffers from stupid lower limbs – Julie Barton.  She is including a technique called cupping on my calves and foot.  I’ve been to one session and have 3 more lined up over the next month.
• Foam rolling daily.
• Rolling foot on ball several times daily.
• Trying really hard to be patient.

My poor, stupid foot.   I just want it to be better!

No.  I was beckoned to something even better and more powerful than laziness:   beer.  A little bit of peer pressure and I caved to an after work beer at Tyler’s. (The Bronto office is right on top of Tyler’s… needless to say, that’s very convenient.)  But, oh well.  Friday’s are my usual rest day and I’ve requested that on purpose.  I like Friday to be my rest day.  It’s my whew-it’s-the-end-of-the-week-and-I-need-to-chill day.  I do feel a little guilty (ok, a lot guilty) about missing my swim, but at the end of the day.  I learned something… I need to get my ass out of bed and do my workouts in the morning.  They just don’t happen if I wait until the evening.

But, enough of my transgressions.  I can’t dwell on one missed workout.

Saturday.
I was scheduled to do 2 hour bike ride with a 15 min walk/run.  I typically don’t bike by myself.  In fact, I don’t think I’ve been on a solo ride – maybe ever – but at least not over an hour.  I usually gut it out on the trainer if I’m going to be by myself, because at least I can pop in a movie or something.  But, Saturday’s high was 70.  Yes.  70.  In January.  There was no way I could justify being on my trainer – plus, there’s no way I’m going to have company for every single ride as I ramp up my IM training.  I knew I needed to suck it up and ride solo.

It was so amazing.  I took my iPhone and put one ear bud in, so I could listen to an audiobook, but still hear cars and be aware of things.  The weather was perfect, my book was good, my ride felt great.  Seriously, short sleeves and shorts in January?  Love.

At one point, I passed a man on Beaver Creek Rd.  As I passed, he made some kind of comment about a long ride or run or something that he had to do tomorrow.  I didn’t catch the whole thing, but basically it sounded like an excuse that I was passing him.  Uh?  Seriously?  At that point in my ride, I was cruising pretty fast up Beaver Creek – I probably averaged 18+ over that road (not overall, but don’t I wish.)  Don’t give me any excuses.  You just got chicked, bud.  Suck it up and don’t be rude!

I got home and my foot was a little sore.  I didn’t want to push it and opted out of running.

Sunday.
My plan for Sunday involved two classes at LTF.  CRT (Cardio Resistance Training) and Stretched and Balanced.  CRT turned out to be a step class with some occasional weights.  I was looking for the opposite.  More weight training and less stupid cardio.  Step and I are not friends.  I stood there for about 10 mins trying to figure out what the hell this woman was doing before I realized I was not going to get the workout that I wanted during this class.  On to the treadmill…

I ran!  Well, walked and ran.  20 mins.  Walked 2 mins at 3.3 mph, run 1 min at 4.8 mph.  Both very slow speeds.  But, I wanted it to be as easy as possible.  Foot felt completely fine during the entire workout and I had the biggest, most ridiculous smile on my face for the run intervals.  Who would have thought that I would miss running?!?

But, let’s be honest, the real foot/running test comes hours later and the next day in how sore my foot feels.  It hurt yesterday and is still a bit tender today… but MUCH MUCH less than it normally does after a run.  It was getting to the point where I was unable to walk after a run- even a little one.  So, this is progress.  I will keep on, keeping on and try to be patient while my foot is healing.  *More on my foot protocol later.

I did some weight training on my own in lieu of CRT.  I focused mostly on legs and core.  I am feeling it today!  My inner thighs are so sore.

I still did Stretched and Balanced – it’s sort of like yoga, but less flow.  It was really good to just take 45 mins and specifically work on stretching.  I need to do that more often.  The instructor was pretty good, but probably said the word “gorgeous” about 1oo times.  “Now, put your arms out and keep your hips straight… {we do that}… yes! gorgeous!… blah blah, do this… wow, that’s gorgeous!”  Hilarious.

All in all, it was a great weekend and I’m glad I got in all my prescribed workouts.  Feeling good and ready to keep on rolling.

In the wee hours of the morning, my brain isn’t fully functional and I have the entire day ahead of me – it’s really easy to justify the extra hour of sleep.  After all, I can always just swim after work.  Except for that after an 8 hour day plus a 45 min commute each way… it’s so easy for me to say “man, I’m so tired, clearly I need to go home and relax.”

That’s not going to fly.  Today, I will drag my butt to the pool after work.  I will be tired.  I’m going to hate it.  But, I didn’t swim this morning and I have to do it.  This is the missed workout from Wednesday’s slacking.  My body is tired, but it needs this swim.  I’m going to do it whether I like it or not.

Although, at 10 am, it’s easy to have such resolve.  The trick will be to have this resolve around 5:30-6, when I’m in my car heading to LTF in Cary… I have to somehow get my car to pull off the exit for Tryon Rd, as opposed to continuing down US 1 towards 55 and into the promise land of Holly Springs.  Home.

Today.  I will do it.  Because, I want this.  And this is what I need to do.