The Plan Stan

As of right now, three races lie ahead on the horizon – a 5k on Sept. 25th, a sprint tri on Oct. 23rd, and a half marathon on Nov. 21st (there is a possible 5k on Oct. 9th if Dave and I end up traveling to San Antonio for a friend’s wedding).

I have been going back and forth on the half marathon due to plantar fasciitis pain, but I’ve been running quite a bit the past two weeks with no major pain to speak of.  I have an appointment with the podiatrist tomorrow, so hopefully with a clean bill of health, I can proceed with The Plan Stan.

I’ve created my 12 week training plan based on  Hal Higdon’s Sprint Triathlon 2 plan and his  Novice Half Marathon training plan.  Since this training is totally shaking up my current workout routine (and I have a small aversion to change), I’ve incorporated my Master swim team workouts on Tuesday and Thursday nights;  as allowed,  group weight training on Monday, Wednesday, and Friday; and my favorite Saturday morning spin class (followed by coffee/tea with Kristy, Candice, Laura, and Marlo).

So… here is what the next 12 weeks look like in terms of training:

Fall 2010 Training Plan (pdf)
Note:  The image below is broken up in several images. Click each section to enlarge.

Week 1, Day 1 didn’t go as planned as I’ve come down with a cold in the past few days.  I’ve been going, going, going for the past few weeks, and it finally caught up to me last week in San Francisco.  I was sick in bed on Sunday and Monday, and today just barely hit 3.1 miles on the treadmill (9:22 pace) and 30 minutes in the pool (2,000 yards).

I’m hoping tomorrow I feel even better and am ready for the cooler weather and some good races.

What are you looking forward to this fall?  What races are you training for?

Live well,



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9 responses to “The Plan Stan

  1. Wow, that’s quite the training plan? I just did a 5k and my very first sprint tri. And…I tweaked my knee right before the tri. I was thinking of doing another sprint in a month, but I think, instead, I am going to listen to my 40-year old knees. And take a break.

    So, just back to more core work, lifting, yoga, swimming, biking to work, and running as much as the knee allows.

    Last year/early this year did two 1/2 marathons, and a 10-miler. The hips need a break. 🙂

    • Hi Marcia,
      I totally agree with taking things easy. Running is hard on the body. I told myself I was sticking to the 5ks, but somehow I couldn’t resist the Woman’s Magazine Half Marathon in St. Petersburg. I have a lot of girl friends running it, and I hear the course is beautiful. If I ran the 5k, I would miss out on the scenery.

      I think after that, I’m with you, break time. Swimming, cycling, spinning, lifting, etc. I was super big into yoga (bikram) for a few years, but have kinda gotten out of it. I bet it would do my body good to have a good stretch. Maybe I should look into adding a night of pilates or yoga in there.

      As Shikara said, “the hips don’t lie.” (I can’t believe I just wrote that.) So yeah, enjoy the run-free time!


  2. lifeisbeachykeen

    Your plan looks good! You are super organized!

    Are you back from all your trips?

    • I am back for a few days. I’m going camping in Missouri this weekend with some of my Peace Corps girl friends. Then after that, I’m home for a few weeks! Super excited for this trip, but ready to be here (not every where else).

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  4. Mitzi

    Great training schedule! I had mine all planned out then ended up changing a few races, thus screwing up my schedule. Now I don’t want to even look at it anymore. lol 😉 Still plugging away though at those miles. Hope your foot pain stays at bay. Good luck Carolyn!

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