This year’s training for the 15 mile trail was being patient. Most runners and triathletes want to improve their times with a few key workouts but that is not smart. I got a good base of running with building long runs to 10 miles being easy. Cross train with the bike and swim to reduce injuries. Bike is a great way to build cadence with the legs. When it was hot did long rides of couple hours instead running. Maintain a good cadence on climbing hills and flats. Swim is a great to allow the body to recover and work on the breathing. Late August, started to build my long runs to 15 miles; added tempo run with hills; build tempo to 8 miles; ended the last couple of miles of tempo and long runs with a sprint. When I bike inside I worked on cadence of 85+ RPM. Running hills builds strength, endurance and cadence on the downhill. You have to love hills, what goes up goes down! The last part is strength/core training and stretching/yoga. This is one part I didn’t have much time but what I did helped. The body works in favor of cross training. Now that I reached my goal for this year, I start looking at new goals for 2014. Next blog cast, I will discuss my goals for next year.
Training to beating your time
Posted byPam HouckPosted inBiking, Fitness, Running, Swimming, TriathlonTags:biking, half ironman, ironman, marathons, open water swimming, running, running trails, sports, swimming, trail races, training, triathlon training, triathlons
Published by Pam Houck
Work in the health industry as personal trainer, running and multi-sport coach. As an athlete with celiac disease and asthma, I don't let it limit me to compete in road races and triathlons. View more posts