Base Training Week 1

Week 1 of base training is complete! I'm calling this Cherry Blossom training since that is my first race of the year but really this is more the early stages of triathlon training. I'm working on nailing down which half ironman I want to do [currently between Rev3 Poconos and Half Full]. My two goal races for 2014 are USAT Age Group Nationals and whichever 70.3 I end up choosing. I'm taking a longer term approach and  putting in some quality training during the first half of the year. Training for the next 8 weeks will be a little more run heavy to get ready for Cherry Blossom.

This week started off great and ended...not so great. I had to go home over the weekend to take care of the pets while my mom was out of town and it really through me out of whack. It's a poor excuse, I know, but it's the truth. I ate things I shouldn't have and my stomach paid for it, and my go-to running route was closed due to snow and ice. I have to come home next weekend as well so I'm planning ahead to make sure the same thing doesn't happen.

Monday

First day back in the pool in over two months.

My shoulders and arms were decently tired after swimming so I did a more whole body focused strength workout instead of upper body focused. I'm happy to report that not only am I getting stronger but I am seeing all my hard work pay off in other ways. My knees are tracking a million times better too.

2200 yd swim
45 min strength

Tuesday

SO happy to be back on my mat. I've dabbled in and out of yoga and always feel so much better when I'm practicing somewhat regularly. Luckily UMBC offers four classes a week free for students. I'm planning on making the Tuesday morning class a part of my weekly routine to help keep things heading in the right direction. Starting my day with some mat time also chills me out for the rest of the day too. Because let's be honest, college can be pretty stressful sometimes.

For weeks every run was a struggle. Even short 2 milers left me huffing and puffing. Not that this run was even close to the pace I normally hold on easy runs, but it felt really good. My legs felt strong, and I just felt good. So happy to be back out there running.

60 min yoga
5.3 miles, 9:58 avg

Wednesday

Even though Monday's swim felt relatively good I was still surprised by how good I felt again on Wednesday. I guess I had thought Monday was somewhat of a fluke. I spent some more time working on my technique and progressively felt stronger throughout the swim.

I closed out the day with my longest run post marathon and more importantly my longest run since being injured. This run included a nice mix of hills and I had no knee pain. As frustrating as it can be to be running slower, running pain free and healthy is more important. This is the base building period for a reason.

2200 yd swim
6.17 miles, 9:59 avg

Thursday

After doing more or less of the same strength workout for the past three months I really need to switch up my routine. I've been reading Anatomy for Runners for some ideas but feel free to toss out some ideas :)

45 min strength

Friday

Was planning on running but felt like crap the entire day.

rest

Saturday

rest

Sunday

rest

4400 yards
11.47 miles
5 hrs 49 min

I've been asked to share some of my swimming tips for triathletes so I wanted to open it open to everyone. Let me know if you have any questions, tips or advice you want me to address or include :)