I don’t know about you, but for me September always marks a chance for a new beginning. The kids go back to school, and new routines are starting. Because of this, I typically use this as an opportunity to re-evaluate my training, and to brainstorm things I can do differently to help me reach my goals.
This year my goals are a-changing. I used to really focus on my running, and improving my half marathon finishing times. But something happened over the past year… I was recruited to volunteer on the Ontario Women’s Triathlon committee, and while helping out I was inspired to give the sport of triathlon another try, and this time I fell in love with it: Which means this year Imma gonna get serious with my tri training. More swimming. More biking. More running. More weights and more brick workouts. Although I did well in the two triathlons I competed in this summer with the bit of training that I did do, I know that I can do even better if I really put more heart and soul into my training. Which means it’s time to put together a schedule, and set some goals for September to help me continue on improving.
September Training Goals:
Swim 2x/week, Spin 2x/week, Run 3x/week, Weights 2x/week
I’m a decent swimmer, and have a fair amount of endurance, but I’m sure more pool time where I focus on my swimming will help me to get FASTER. Although I did some open water swimming this summer, it was more focused on the social side of things *grin*. I’m sure doing some swim sets, arms only swimming, legs only, and using pull bouys and paddles will help me to get that much better. An extra day in the pool will help too.
This summer I borrowed a bike that I was unfamiliar with for the Iron Girl Triathlon and was able to keep it through the month of August for the Ontario Women’s Triathlon. Along with my spinning classes, I spent a bit of time getting to know the road bike (and learning how to switch gears – which reminds me that I still owe you a recap of Iron Girl). Yesterday I had one of my best rides at the Ontario Women’s Triathlon that I’ve ever had in my life. I saw some speeds on the bike that I’ve only hit before while driving! I’m sure the extra road biking helped. Although I have to give the bike back, I found that spinning twice a week helped me to keep a lot of power in my legs, which I really found helpful on HILLY triathlon courses.
This summer I put my running on the back burner to get ready for two triathlons and the obstacle race. That said, it’s time to turn it up a notch and start doing some long runs on weekends to prepare for my next half marathon in October. Hopefully I’ll be able to keep up the weekend long runs over the winter somehow.
I’m very lordotic (sway back), which means I have weak abs and hammy’s and very tight quads. I need to work on stretching my quads, and strengthening my posterior chain and core strength. I hope to work on these by going to body pump once a week, and doing a kettlebell workout at home, along with some posterior chain/core exercises in between each loop of the park on my lunch runs.
September Training Schedule:
Monday: Lunch Spinning, Lap swimming after the kids go to bed
Tuesday: Lunch run (8k)
Wednesday: Lunch Body Pump
Thursday: Lunch spinning, Lap swimming after the kids go to bed
Friday: Lunch run (8k)
Saturday: Kettle bell workout
Sunday: Long run day (10-21k)
After yesterday’s Sprint Triathlon, I have two more races planned for this month: Run or Dye Niagara Falls (5K) a fun girls only weekend with my girlfriends and the Giddy Up & Gallop (5k) with my daughters. Both are fun runs, though I do want to run them fairly quick.
All in all, the triathlons this summer have me motivated and wondering how much more competitive can I be if I REALLY train? September will be the time to start getting that training routine started, while developing more running endurance for the half marathon I’m registered for in mid-October.
Onward & upward my friends! Have a great September!
What are your September goals?