Tag Archives: plan

Training Progress and Update

Greetings all.  I’ve been working on rehabbing my ankle for the past couple weeks since I stopped my 100 days of running.  This has given me a really great chance to work on my swimming.  I have been swimming 4x per week the past couple weeks and am planning on continuing to do such until mid-February.

After my swim focus I’ll jump into a two-month long bicycle focus to build my legs back up for the coming season.  I will be getting Cera (my faithful TT steed) back sometime in early February from the spa and we will have to reunite.  I have a brand spankin’ new saddle from Prologo that I can’t wait to try out as well!

My running is going to come back quickly, I believe.  I ran 3x last week and started to feel better and generally without pain.  I ran 2 five milers and a fast 10k on Saturday (data below).  I’m going to continue running 3-4x per week between 4 and 8 miles per run to try and keep my base that I built over the 76 (nee 100) days of running.  I’m also really looking forward to getting my new gear for the season.  I have 4 pairs of K-Swiss running shoes on the way as I type this: two pairs of Blade-Light Run NPs, one pair of Blade-Light runs and one pair of Blade-Max Glides.

I was also fortunate enough to have a little featurette written up about me over at minnesotatrinews.com (http://minnesotatrinews.com/index.php?option=com_content&view=article&id=1541:cody-stadler&catid=40:latest-features&Itemid=53#comments).  So swing on over there and check it out and give them some traffic, they’re really awesome people.

I’ll do my best to keep you all informed of my progress with training as this awfully cold part of the year continues.  Until then, Cheers!

19. January. 2013 10k Test

Check out that perfect increase in pace over the whole run!

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The Elusive 2013 Race Schedule

Here it is, in writing and (semi) Official:

April 21, 2013 – Oshkosh Half Marathon

May 4, 2013 – Cinco Du Mayo  (Yes, this is my first duathlon)

May 19, 2013 – Gear West Duathlon

May 25, 2013 – Apple Duathlon

June 2, 2013 – Buffalo Olympic Distance Triathlon

June 15, 2013 – High Cliff Half Iron Triathlon

June 30, 2013 – Lake Waconia Triathlon

July 13, 2013 – Lifetime Olympic Distance Triathlon

July 28, 2013 – Chisago Half Iron Triathlon

August 10, 2013 – Northwoods Olympic Distance Triathlon

August 17, 2013 – Lake Marion Olympic Distance Triathlon

October 26, 2013 – Beach 2 Battleship Full Iron Triatlon

I can’t wait for this season!

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100 Days of Running, the Preamble

Having briefly mentioned the challenge of “100 days of running” in my introductory post, I believe now is an appropriate time to further explain.  In one week, I will embark upon a journey through running.  I will push myself to run each day for 100 days.  My total mileage will be somewhere in the 600-700 range and I will probably burn through two pairs of shoes.  I plan on making a unique blog for each day with a summary of the work, the gear and my state of mental being.  Some days will be light, some dark, some will be bleak and some will be downright miserable.  Running has been my Achilles heel in the sport of triathlon since my very first race.  I have zero background in running outside of triathlon and this gangantuan task aims at growing my base.

The Rules:

A willy-nilly 100 days of running seems like a bad idea and a good way to become injured so I am making rules for myself to follow in terms of effort, pace, duration, etc.

1) All runs minimum of 30 minutes in duration.

2) No back-to-back speed workouts.

3) No long speed work until day 50.

4) Have fun with workouts, include variety of routes, run with other people.

The Goals:

This is split between qualitative and quantitative metrics.  Quantitatively, this effort is all about making my run stronger.  With respect to triathlon racing, my goals are: 10k @ 35′-38′ half marathon @ 1:30′ and full marathon @ 3:30′-3:40′.  I also have a goal of racing an open half marathon ~1:18 (current pr is 1:25).  The biggest goal is the marathon pace.  I will be racing my first full iron distance this coming fall and I want to actually “race” it.  This is going to require some serious effort.  Qualitatively, I want to gain confidence in my run.  As it stands, I feel like the only way I could win a triathlon is to be leading by 20′ coming off the bike.  I need to be able to chase people down or at least keep pace.  I also want to learn to appreciate the art of running and continue to discover things about myself.  For me, running has always been a zen-like experience and a type of meditation; I hope to cultivate this feeling to fuel the 100 days and come out a little bit stronger, mentally, on the other side.

The Metrics/The Workouts:

I will be utilizing some new equipment over this task that has me pretty excited.  I (finally) acquired a Garmin forerunner 310xt to help with mileages and pacing.  I’ve previously used my iPhone with strava and imapmyfitness but, this tool will be much better.  I am going to run treadmill runs, indoor track, outdoor paved and outdoor trail (time permitting).  All of these will work in symphony to keep variety paramount so as to obliterate boredom.  I’m still going to be swimming and biking with all of these runs as well so, that should help.

Wrap-up:

In all, I’m really excited about this journey and to share it with my friends and family.  I know that it is going to be a turning point for many reasons and I’m chomping at the bit to begin.  For now, it’s time to enjoy the last 7 days of unstructured training before it begins.

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3 Spoons Full of Story

For a Plant-Powered Body, Spirit, and Mind

Next Level Fitness

We gain strength, courage, and confidence by each experience in which we stop to look fear in the face

Devon Palmer

Pro Triathlete and Triathlon Coach