My Training To Do List

I like lists. Mostly, I like crossing stuff off of them. I decided to make a list of what I want to work on in relation to my training. Usually, if it’s written down, I’ll do it, so here it is:

Swim/Bike/Run Longer

I have to work up to running mileage, obviously. I don’t want to do too much too quickly because that’s when I get hurt. I’m trying to be smart and increase my long runs slowly. I also intend to run most of my long runs on the softer surface of dirt trails if I can. I need to increase my endurance in the pool, too. Right now, my pool options are limited, but I hope to change that (see Join a Gym). I am loving cycling! I need to get a better seat so I can ride longer than an hour. Right now, that region is not happy much longer than 60 minutes.

Swim/Bike/Run Faster

Ha! Don’t we all want this? Right now, I’m really trying to hold myself back from too much speed work on my runs. I’m throwing in some harder efforts here and there, but there’s no real plan. The truth is: I get bored if I have to slog through miles. I want to keep things interesting, so I’m mixing speed in my runs here and there, and trying very hard to have at least one day where I take it very easy. Long runs will have some speed in the middle or at the end—but the majority of the miles will be easy. Swimming and biking faster should be easy to do since I’m new at it and will have lots and lots of room for improvement!

Get Leaner

For me now, getting leaner is not about losing weight. It’s about toning. It’s about getting rid of the jelly belly and muffin top. My diet is pretty good. I indulge, but only occasionally. I’ve cut my popcorn consumption back a lot. Last night, I had a few almonds and some fruit instead of a huge, salty bowl of popcorn. I am eating more whole foods more of the time, and I feel better because of that. I took my measurements on Monday. And I plan to take them once a week, and track how I do. The other part of this is getting a stronger core.

Get Stronger

This goes hand-in-hand with Get Leaner. My core is still pretty weak. I know because my sciatica has flared up recently. I have to hold or lean on the wall to put my pants on again. Need to get that mid-section strong! Right now, I have one day of strength work on my training plan. But I was reading this great post by Cook Train Eat Race about core work, and I think I’m going to try to do 15 minutes of core work per day. I easily watch an hour of TV at night. I certainly can do 15 minutes of core work during that! I’d like to add an extra day of strength work, too. I’m thinking Wednesdays.

More 2-a-Days

I love 2-a-days—a morning workout and an evening workout. I need more of them. Even if they are just a half-hour each.

My schedule right now looks like this:

• Monday: Stretch/strength, core and rest
• Tuesday: Run (4 miles), core and easy bike or swim (optional)
• Wednesday: Bike (45-50 minutes) and (adding) stretch/strength and core (maybe this is a core-focused strength workout)
• Thursday: Run (3-4 miles), core and easy bike or swim (optional)
• Friday: Swim and core
• Saturday: Long bike (right now about 60 minutes), stretching/rolling and core
• Sunday: Long run (right now about 6 miles), stretching/rolling and core

Better Sleep

In order to do more 2-a-days, I need to get a good night’s sleep. On work nights, I need to be in bed before 10 and falling asleep by 10:05. I’ve been having some difficulty with sleep lately. I’m working on this, but it just always seems like something. Like last night. I went to bed at 10:10, but the dog kept me up till almost 11. Then I woke up twice during the night because I had to pee. The second time was at 3:50, and I had trouble falling back asleep. I needed to be up by 4:30 a.m. to get in my morning bike ride. So, yeah, I missed it. Sleep is important, too, so I decided to “sleep in” till 5:15. I’ll make the workout up tonight, but it would’ve been nice to have it out of the way. I’ve been averaging 6 non-consecutive hours of sleep this week. Not good.

Join a Gym

Since I realized that running and triathlon are my hobbies now, not just a way to get in shape, I need to join a gym. A real one with a pool and classes, and things. I’d like to try yoga and spinning. And I need to have a more convenient swimming option. I have a plan for this one.

I’m sure, like most of my lists, I’ll keep adding to this as I go. What’s on your training to-do list?