The training program I'm on is a 34 week program. It's a long program but it's great and the first few weeks is actually a nice break from the miles I had been putting in for keeping conditioned. I plan on manipulating the schedule but the main goal is to get everything in. I have officially completed week 1 though I have 2 days left which is just more running ... it's like dual training, because i have the Miami Marathon next week.
Training doesn't just include run/bike/swim but it also includes core work and weights for the upper and lower body. There is a test, called the Cooper Test - Run and the Cooper- Test swim. The idea is you take this test at the beginning, middle and end and see if you have improved your running and swimming.
For the run, you warm up for a mile, run your best for 12 minutes and then cool down for a half a mile. I modified this just because of where I was at. I was in San Francisco in Golden Gate Park and I was trying to find a part that wasn't super hilly. So I warmed up for 1.5 miles, then ran fast for 12 minutes then had almost a mile cool down.
Now when you do this test, there is a chart and you see where you fall. You either rank Poor, Average, Good, or Very Good" Veronica and I renamed these. It is Grenade, Hot Mess, Smokin, and Hot Damn respectively. Of course we are aiming for a Grenade Free America...nobody likes Grenades!
The Cooper test run I was Smokin at 1.6 miles or 7:36 average. I'm going for Hot Damn next time closer to a 7:00 average.
For the swim, you swim 400 meters warm up, then kick 6x50meters then you swim fast for 12 minutes and cool down 100 meters. I followed this one to the exact. And, though I wouldn't say I'm super wonderful at swimming, I came out to 28 lengths or 700 meters which the cooper test grid says HOT DAMN. Of course I still want to further improve this. going for an extra 100 meters next time.
So, week one is done. I do have to say, I'm ready to pick it up...but I guess I should enjoy the low mileage while it's here.
...What i really need to work on and add to my training Journal, is nutrition, that's not going so well right now. I blame the 0 degree weather - comfort food gets you through the cold :)
Training doesn't just include run/bike/swim but it also includes core work and weights for the upper and lower body. There is a test, called the Cooper Test - Run and the Cooper- Test swim. The idea is you take this test at the beginning, middle and end and see if you have improved your running and swimming.
For the run, you warm up for a mile, run your best for 12 minutes and then cool down for a half a mile. I modified this just because of where I was at. I was in San Francisco in Golden Gate Park and I was trying to find a part that wasn't super hilly. So I warmed up for 1.5 miles, then ran fast for 12 minutes then had almost a mile cool down.
Now when you do this test, there is a chart and you see where you fall. You either rank Poor, Average, Good, or Very Good" Veronica and I renamed these. It is Grenade, Hot Mess, Smokin, and Hot Damn respectively. Of course we are aiming for a Grenade Free America...nobody likes Grenades!
The Cooper test run I was Smokin at 1.6 miles or 7:36 average. I'm going for Hot Damn next time closer to a 7:00 average.
For the swim, you swim 400 meters warm up, then kick 6x50meters then you swim fast for 12 minutes and cool down 100 meters. I followed this one to the exact. And, though I wouldn't say I'm super wonderful at swimming, I came out to 28 lengths or 700 meters which the cooper test grid says HOT DAMN. Of course I still want to further improve this. going for an extra 100 meters next time.
So, week one is done. I do have to say, I'm ready to pick it up...but I guess I should enjoy the low mileage while it's here.
...What i really need to work on and add to my training Journal, is nutrition, that's not going so well right now. I blame the 0 degree weather - comfort food gets you through the cold :)
