My Escape from Alcatraz/IM Base Building Plan
My plan.
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.
- to give my foot some time to continue healing
- to get me stronger
- 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.
Getting Knocked Down
Please don’t confuse “getting knocked down” with “getting knocked up.” Ha.
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. 
26.2
I meant to add this to my weekend update, but since I forgot – she gets her very own post.
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. 
Weekend Update
So. I know you’re all wondering. Did I, in fact, make it to the gym on Friday after work to do my missed swim workout?
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.
Welcome
Welcome! I’m Darlene Nyce and I’ve been a triathlete for about 5 years. Sort of. Right now, I’m a dormant triathlete… through the latter part of 2010 and most of 2011, I was plagued with injuries and illness. I did race some during that time and I’ve been working out fairly consistently, but nothing of great note. I’m still battling lingering foot issues – as everything south of my knees is super tight which has led to issues in my achilles and major plantar fasciitis.
But, crappy feet be damned. 2012 is my comeback year. 2012. Go big or go home. I’m going to attempt my first (and probably only) iron distance triathlon. I am planning to sign up for and do the Beach 2 Battleship Iron Distance triathlon on Saturday, October 20, 2012.
I have a lot of work to do.
This blog is meant to follow my journey. The trials, tribulations, happy moments, good times, struggles, bitching and everything in between. I have been wanting to regularly blog and this provides me the perfect opportunity.
Enjoy!
P.S. I’ve got another blog that has been inactive for the last couple of years. However, I am going to try to resurrect it as well… check it out if you are interested in healthy, clean, delicious eating: Eat 2 Live Well.
