Saturday, April 01, 2006

Macro 3 Goals: April 2 - June 11

Ten weeks of training, including the Cherry Blossom Ten Miler on April 2 and the 10K Bay Bridge Run on May 7 (C races), culminating in Columbia Olympic-distance triathlon on May 21 (B race: 1500m swim, 41k bike, 10k run) and Eagleman half Ironman triathlon (A race: 1931m swim, 56 mile bike, 13.1 mile run) on June 11.

This macro will include a short taper for each triathlon and some recovery time from each race, but I'm hoping to mostly train through them up until June. The plan is to maintain my swimming and biking training rates and to ramp up my bike distances when I add more time into my regular weekly training efforts.

Setting out these goals in objective numerical form should help me continue to build my base and will help me re-evaluate my training plan in mid-June as I begin my summer training with Macro 4 and the 20-week training countdown to Ironman Florida in November.

Tier 1 goals: bare minimum baseline expectations
Swim: 2500 m/week or 25,000 m total
Bike: 30 miles/week or 300 miles
Run: 10 miles/week or 100 miles
Crunches: 350/week or 3500 total
Events:
1. Finish 2 hill training sessions on my bike
2. Finish 2 hill running training sessions
3. Finish 1 ten mile race
4. Finish 1 10K race
5. Finish 2 metric centuries on the bike (62 miles) organized or on my own
6. Finish 1 Olympic-distance triathlon faster than 2005 (4:06:58)
7. Finish 1 half Ironman triathlon faster than 2005 (8:50:50)

Tier 2 goals: Optimistic expectations
Swim: 4500 m/week or 4,500 m total
Bike: 75 miles/week or 750 miles
Run: 15.0 miles/week or 150 miles
Crunches: 700/week or 7000 total
Events:
1. Finish 4 hill training sessions on my bike
2. Finish 4 hill running training sessions
3. Finish 4 metric centuries on the bike (62 miles) organized or on my own
4. Finish 1 Olympic-distance triathlon under 3:59:59
5. Finish 1 half Ironman triathlon under 7:59:59

Tier 3 goals: Lofty pie-in-the-sky hopes
Swim: 5000 m/week or 5,000 m total
Bike: 85 miles/week or 850 miles
Run: 17.0 miles/week or 170 miles
Crunches: 900/week or 9000 total
Events:
1. Finish 6 hill training sessions on my bike
2. Finish 6 hill running training sessions
3. Finish 6 metric centuries on the bike (62 miles) organized or on my own
4. PR in the ten miler (under 1:53:01)
5. Finish 1 Olympic-distance triathlon under 3:37
6. Finish 1 half Ironman triathlon under 7:45

3 comments:

Michele said...

Good Luck on your race tomorrow!

*jeanne* said...

What makes something rate A, B, or C? Your effort in pushing for a certain goal?
CB-10 & Bay Bridge 10K seem like pretty high class events to me.

nancytoby said...

Maybe... for mere runners. :-)

They're where I place my training priorities. C races are train-through races without much of a taper, that I do for mileage. A races are full-taper races that I train for a long while for. B are ... in between.