Monday - Medium
Tuesday - Medium: Today’s run is an LSD run. This will be on the harder side of “medium” because of the distance and not so much the pace. However, just because it’s longer, doesn’t mean that you should be running slower. LSD stands for Long STEADY Distance, NOT Long Slow Distnace. Got it? Also durring your run do the same time of “pickups” that you did yesterday.
Beginner: 5 minute warm-up; 30 minute run with 5 x 30 second “pickups”; Cool down; stretch
Intermediate: 5 minute warm-up warm-up; 40 minute run with 8 x 30 second “pickups”; Cool down; stretch
Distance: 5 minute warm-up warm-up; 1 hour run with 8 x 30 second “pickups”; Cool down; stretch
Elite: 5 minute warm-up warm-up; 30 minute run with 10 x 45 second “pickups”; Cool down; stretch
Alternative: 1 hour bike with 5 x 1 minute “pickups” after 10-minutes
Wednesday - Easy
Thursday - Hard
Friday - Easy
Saturday - Medium
Sunday - Hard (Long)
Monday - Medium: Today’s run isn’t too bad. It will be on the lighter side of “medium” where durring the middle of your run, you will do some “pick-ups” where you up your pace to slightly lower than racepace or less (about 7.5/10 effort).
Beginner: 5 minute warm-up; 20 minute run with 5 x 30 second “pickups”; Cool down; stretch
Intermediate: 5 minute warm-up warm-up; 20 minute run with 8 x 30 second “pickups”; Cool down; stretch
Distance: 5 minute warm-up warm-up; 35 minute run with 8 x 30 second “pickups”; Cool down; stretch
Elite: 5 minute warm-up warm-up; 30 minute run with 10 x 45 second “pickups”; Cool down; stretch
Alternative: 40 minute bike with 5 x 1 minute “pickups” after 10-minutes
Tuesday - Medium
Wednesday - Easy
Thursday - Hard
Friday - Easy
Saturday - Medium
Sunday - Hard (Long)
Monday - Medium
Tuesday - Rest / Off
Wednesday - Medium
Thursday - Medium
Friday - Easy
Saturday - Hard
Sunday - Rest / Off - Today is a day off from yesterday’s hard effort. Remember to replenish your fluids (drink lots of water or energy drinks. When I say “energy drinks” I’m not talking about carbonated drinks like Red Bull, Monster, Rock Star, etc.. Instead I like Gatorade or other mixed drinks that you can get at nutrition stores. Also be sure to massage your legs to help remove some of the soreness and lactic acid build up.
Monday - Medium
Tuesday - Rest / Off
Wednesday - Medium
Thursday - Medium
Friday - Easy
Saturday - Hard - Today will be about fartlek/interval training. You will be running in 2-minute efforts at slightly faster than race pace. This is equivelant to 8/10 of an effort. The warmup is very important in todays workout. Please be sure that you are warm and have worked up a light sweat. Also, you will need to do some stretching before the workout begins. It doesn’t have to be a lot for a long time, just enough to prepare your muscles for the workout ahead of you. Your recovery runs will need to be backed down to an Easy pace (Conversational Pace) even though you may still be winded by then end of the two minute recovery.
Beginner: Warmup; 6 x 2-minute hard effort with 2 minute recovery between each effort; 3 x 100 meter strides; cool down and stretch
Intermediate: Warmup; 8 x 2-minute hard effort with 2 minute recovery between each effort; 3 x 100 meter strides; cool down and stretch
Distance: Warmup; 8 x 2-minute hard effort with 2 minute recovery between each effort; 5 x 100 meter strides; cool down and stretch
Elite: Warmup; 10 x 2-minute hard effort with 2 minute recovery between each effort; 5 x 100 meter strides; cool down and stretch
Sunday - Rest / Off
Item: Zipp 400 Front and Rear Tubular Wheelset (Shimano)
Description: This is a deep rimmed wheelset that is used for windy or technical time-trial conditions
Price: $300 (shipped)
Where to Buy: eBay
Review:
I purchased these wheels off of eBay, which can be a good or bad thing. You always have that little voice in the back of your head saying, is that wheel really “true” or “undamaged”? Fortunately for me, the wheels arrived to me just fine. I think that is part of the reason why I’m so happy with these wheels. Great product for great value. These wheels are of the older style from Zipp. This is a good and bad thing as well. The good is that they were the right price (less than $150 for both front and back wheels). The bad news is that the tires were pretty warn. Sew-ups are not the cheapest tires in the bike world.
The other problem that I had with these wheels is that the spokes were pretty old and where made of titanium. This would have been cool if they were new. However, after six months of usage, two of the spokes sheered at the nipple. I later found out that the rear hub design with the deep dish rim made it next to impossible to find replacement spokes. In the end, I had to have spokes custom made and the rear wheel ended up being a tad heavier and less aerodynamic (non-bladed spokes). I ended up paying $120 parts and labor for the fix because they replaced all the spokes. To this day, I have yet to clean the rim up and glue a new set of tires on the rim.
Having said all that, I’m stoked about these wheels and the way that they perform. They are fast. You feel a lot of the road when time-trialing and that’s a good thing (for me anyway). There is very little flex to them when cornering and the handling is very precise. Braking is difficult because I am not running a cork pad for the carbon rims. This is a little bit nerve racking when it comes to predictability, but other than that I know what I’m getting myself into. The speed is well worth the sacrifice. On that note, because I’m running on the original brake setup from Zipp (on the Zipp2001 bike), the brakes do not support cork style pads.
I recommend these wheels and can only imagine that the other deep rim wheels that Zipp puts out are only better.
Rating: (1-10; with 10 being the best) 8.5
Monday - Medium
Tuesday - Rest / Off
Wednesday - Medium
Thursday - Medium
Friday - Easy - Recovery run for tomorrow’s hard workout. Today should be held at Conversational Pace.
Beginner - warm-up; run for 15 minutes; cool down; stretch
Intermediate - warm-up; run for 20 minutes; 5 x 100m strides; cool down; stretch
Endurance - warm-up; run for 30 minutes; 5 x 100m strides; cool down; stretch
Elite - warm-up; run for 20 minutes; 5 x 100m strides; cool down; stretch
Alternate - Indoor Bike for 30 minutes. Lift mild to no weights at 10 reps each (no leg workout)
Saturday - Hard
Sunday - Rest / Off
Monday - Medium
Tuesday - Rest / Off
Wednesday - Medium
Thursday - Medium - Today should be about pace. So for the entire workout, be sure put an effort that is about 7/10 of what you “think” your race pace should be. If you are an Intermediate and higher level, you should have a good idea of what your race pace is. Although, we haven’t really touched on race pace much in our previous workouts, you should still have an idea of what kind of effort you’re going to need to cover a certain time or distance. Today’s workout is short, but should be quality. This is something that you can do durring a lunch hour and still have time to eat and be back to work.
Beginner - warm-up; run for 15 minutes; cool down; stretch
Intermediate - warm-up; run for 20 minutes; 5 x 100m strides; cool down; stretch
Endurance - warm-up; run for 30 minutes; 5 x 100m strides; cool down; stretch
Elite - warm-up; run for 20 minutes; 5 x 100m strides; cool down; stretch
Alternate - Indoor Bike for 30 minutes. Lift mild to no weights at 10 reps each (no leg workout)
Friday - Easy
Saturday - Hard
Sunday - Rest / Off
Monday - Medium
Tuesday - Rest / Off
Wednesday - Medium - Tempo Run with Negative Split. Okay, so today you are going to run for 30-minutes (except for Distance Runners, who will be doing 45-minutes). However for the first half of the run you want to be around 60% of your max heart rate. Then for the second half run just below race pace (so about 75% of max heart rate). Really concentrate on form and efficiency. Start to think about a running rhythm where you are breathing in for two steps and breathing out for two steps.
Beginner: Warm-up; 30 min. run; cool-down; stretch
Intermediate: Warm-up; 30 min. run; cool-down; stretch
Distance: Warm-up; 45 min. run; cool-down; stretch
Elite: Warm-up; 30 min. run; cool-down; 10 x 100 strides; stretch
Alternate: Warm-up; 45 min. bike spinning; cool-down; stretch
Thursday - Medium
Friday - Easy
Saturday - Hard
Sunday - Rest / Off
Monday - Medium
Tuesday - Rest / Off - Today is a recovery day. You’ve had a good week. Rest and let your body recover.
Wednesday - Medium
Thursday - Medium
Friday - Easy
Saturday - Hard
Sunday - Rest / Off
Monday - Medium - This is a shorter but more agressive. Your pace should be harder than conversation and whistle pace. Don’t over do it.
Beginner: Warm-up; 20 min. run; cool-down; stretch
Intermediate: Warm-up; 20 min. run; cool-down; stretch
Distance: Warm-up; 30 min. run; cool-down; stretch
Elite: Warm-up; 20 min. run; cool-down; stretch
Alternate: Warm-up; 30 min. bike spinning; cool-down; stretch
Tuesday - Rest / Off
Wednesday - Medium
Thursday - Medium
Friday - Easy
Saturday - Hard
Sunday - Rest / Off
