13+13+15+15+12+12+10+30=120 pushups (Week 5, Day 3)
Plank - regular (3X45 sec. total)
Plank - side - 30 seconds each side, feet against wall.
Plank with 20 leg lifts, and 20 arm lifts.
3X10 Squats (20 lbs)
Upper Body Strength workout with 5-10 lb hand weights
I decrease my reps and increase my weight today.
3 sets of 8 reps in this order.
1:00-2:00 rest between sets.
double tricep kickbacks - 10
double bicep curls - 10
double hammer curls - 10
shoulder press - 10
lateral raises - 35
flies - 5
french press - 20•20•16 (shoulder started to hurt)
THEN, because I was feeling so good, 40:00 on the trainer - warm up and cool down with 30:00 in Zone 2. Hard to keep my HR below 150 tho. Had to keep cadence down around 80-85...
I felt better each day this week - here are my workouts. How did YOUR week go?
8- (30:00) 31 pushup test, 120 crunches, 3X15 weights, core
9- (30:00) 4.1 km run. Felt great!
10-(30:00) 90 pushups, 125 crunches, 3X15 weights, core
11- (56:00) Run 8:00, trainer 48:00
12- (30:00) 100 pushups, 120 crunches, 3X10 weights, core
13- (33:14) 4 km run
14- (35:00) 120 pushups, 150 crunches, 3X8 weights, core
I posted this question over at BT and got some great feedback so I thought I'd put down my thoughts here as well in hopes of getting feedback from my fellow triathlete friends.
As you probably know, I did my first sprint triathlon last year, and it was a huge challenge for me but I did it, placing 4/11 in my age group. My swim was ok, my bike was excellent (16th overall) and my run sucked. (I started swimming last January, and had only been running for less than a year.)
My long term goal is to eventually do an Ironman so ever since my triathlon, I've been working on running longer and was half hoping I can do a half IM next summer (I know I can handle the bike and swim). However, I am really struggling with getting my longer runs (shins, knees etc) and I am starting to wonder if my personal strength is actually in the shorter race. I wonder if perhaps I should stop trying to do long runs and focus my run training on improving my 5k time instead. I could go a long way if I could knock 5 minutes off my run and improve my swim, maybe even podium.
So here's my question - why is the sprint considered a lesser race than doing an Oly, Half IM, or IM? When people asked me about my race coming up, as soon as I said it was a sprint, they would nod and respond as if to say - "oh, you're doing the easy one."
Are there people who specialize in doing a sprint?
Of course, I realize that I can do anything I want, and what other people think is irrelevant, I'm just trying to figure things out in my mind. And what I decide will affect my training this winter and spring.
I'm starting to think that maybe for a year or two, while I'm still young (ha ha, relatively), I should focus on really improving my 5k run, continue to work on my noob swimming skills, and maintain my bike fitness, and go for a PR in the sprint. There are lots of sprint tris around here, I could easily do 4 or more of them next spring/summer/fall. Then maybe in the years to follow, when I no longer have the short race speed, I could go back to working on my longer runs and do some endurance races where my goal would be to finish instead of place.
Anyone have any words of advice?