EPT
To start here are some of my goals that would want to achieve in 2013!
-First and most importantly, I will need to pass my 2nd semester of my 3rd year in pharmacy school, and 4th year 1st semester. This will be my priority despite how much time my hobby takes.
In addition, I also started a new club in my small college of around 1000 student's i'd say, called a multisport endurance club, which is to get people together to promote a healthy lifestyle, and help attain goal achievements. I will also be implementing medicine and sport physiology into the club once a week. Very excited to get this started
-Some of my upcoming races include
April 7th-Go St. Louis Marathon - this will be my 3rd marathon, and will attempt to qualify for boston in this event by running a sub 3:05 while on a triathlon training schedule.
Kansas city triathlon- I think this will be sometimes in early may, it is an olympic distance triathlon, just want to do this to get experience in race like scenarios.
July 21st 2013, Ironman Racine 70.3- Which consists of a 1.2mile open water swim, 56mile ride, and 13.1mile half marathon run. My main race of the year I wanna PR on this hard. I did one 70.3 on sept.23 2012 but did pretty bad. First open water swim, didn't know what to expect, goggled fogged up, and kept going out of the course, ended up probably adding 600meters to my swim....
The dot on the mid left is my head, swimming out of the course because my goggles fogged. Managed to do that about every other buoy....
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![[image loading]](https://sphotos-a.xx.fbcdn.net/hphotos-snc6/229873_10151255307363745_1157835506_n.jpg)
If every goes well on this race I plan on
swimming 2:00min/100meters
Transition:2mins
Bike: average 20mph
transition:2mins
Run: 7:05/mile for half marathon
all together added up to 5hour, 6min finish which should leave me in top 12% or so age group finisher
. I can swim like 1:45min/100meters for repeats not continously,
Bike an average of 18mph for 30miles maybe longer
Run: 1:25 half marathon probably on fresh legs.
here is my current training log
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Dec 31- Mon
Core work-15mins
Swim-1800meters, 300WU, 200x2, 400x2, 300CD
Leg work
Dec 30th-Sun
Gym-1hr
Bike-15miles, was going for 60 for the last good weather but caught a slow leaky tube so had to cut it short
Dec 29th-Sat
Swim-1100meters
Core work
Run-7.5miles, easy on flats, hard on hills.
Dec 28th- Fri
Bike-Easy 30miler
Gym-1hour
Dec 27th-Thurs
Spin machine-Easy 60mins
Run-9.1 miles, Between Easy/tempo alternating when music changes on my ipod
Swim-2200m, 300WU/300CD, 200x2, 400x2, 200x2
Dec 26th-wed
Spin Class-60mins Hill simulation workout, ~ 20miles
Run - Easy 4miles
Gym-45mins
Dec 25th-Tue
Run-13.5miles, 6.5miles easy, 6miles desired marathon pace, 1mile easy.
Gym-45mins
Yes I trained during christmas, but i'm asian and our family don't celebrate it. Therefore I'm not yet a complete nerd.
Dec 24th-mon
Swim-2000m, 300wu, 300cd, 200x7
Bike 27miles
Dec 23rd-Sun
Bike-40miles
Run-5.5miles
Gym-back workout-45mins
Dec-22nd-Sat
Light Core work
Swim-1800m
Run-7.4miles
Dec 21-Fri
Gym-45mins
Swim-1800m, 300WU, 300CD, 200x6
Run- 7.5mile
Dec 20th-Thurs
45min gym
~17mile Bike workout-10min WU, 10min CD, ((20sec hard 10s easy) for 10mins)x2
Dec 19th-Wed
Swim- 1800m, 300wu, 300cd, 400x3 (40 second rest)
Followed by Gym-45mins
Bike-Easy 20miler
Run-Easy 5.5miler
Dec 18th-Tue
AM-5mile Run -1mile WU, 1mile CD, 8x200, 4x400, 2x800
Noon-47mile ride with race pace efforts
Dec 17th-Mon
AM-Gym-50mins, deadlifts/back workout
PM-Rest
Dec 16th- Sun
Run-13miles Easy
Swim- 1800m, 300wu, 300cd, 400x3 (40 second rest)
Dec 15-th Sat
20mile Bike, including -> (.8mile hill repeat x10)
Gym-45 mins followed by
Swim-1800m, 300m WU, 300m, CD, 200x6 (20sec rest), just could not push through the last 2 sets to make it 8sets ugh!
Dec 14th-Fri
Gym 45mins
Run-Easy 6miler, last 10mins race pace
Bike-Medium effort 30miler had a flat near the end and had to ride like 2miles back on half inflated wheels cuz my pump broke! switching to CO2...
Dec 13th-Thursday Training with Dan
Morning 3.2mile EASY run
afternoon-50mile bike with race pace
Night Swim-1200yards.
Dec 12th- Wed
Run-Easy 6miles
Gym-30mins
Swim-2300meters, 400m WU, 400m CD, 500m x 3
Dec 11th-Tuesday
1hr gym
5mile run, 1.5warmup, 1.5 cooldown, 8x400 go once every 105 seconds at 5k pace.
Swim Session-2300meters, 400m WU, 400m CD, 1x100, 1x200, 1x300, 1x400, 1x500
Dec 10th-Monday
WELL deserved rest day, NO training
Dec 9th- Sunday
Easy run 14miles.
Dec 8th-Sat.
Bike-Easy 30milers with Eric and Dan
Brick-5mile run
Dec 7th-Friday
gym-30mins
Bike tempo-17miles, 15min warmup, 15cooldown, 30mins (3min hard 2min easy)x6
Dec 6th, 2012-Thurs.
gym-45mins
Easy run -7.5miles, felt amazing~
Dec 5th, 2012-wed.
Bike-easy 30miler with Dan, woke up at 6am leave at 7 prompt back and got back at 9.
Run-5miles 1.5mile warmup, 1.5mile cooldown, 800x4, do one every 4mins @ 10k race pace splits: 3:06, 3:06, 3:03, 3:02
Dec 4th, 2012, tuesday
Gym-45min
Run-Easy 6miles
Dec 3rd 2012-monday
Gym 30mins
Bike intervals 17miles total, ((40second hard, 20easy)x10)x3 = 3 sets, 30min warmup/cooldown
Dec 2nd, 2012-sunday,
Run-10miles
Gym-30mins
Dec 1st. 2012-Sat.
Bike tempo-40miles with Dan & shark group ride
Brick-6mile Run with 4x mile repeats at 7:00, 6:56, 7:11,7:12, and 2mile warmup/cooldown
Nov 30th 2012-Friday
Run -4miles
Gym-45min
Nov29th-Thursday
Gym-45min
Nov 28th-Wednesday
Run-5miles
Nov 27th-Tuesday
Run-5miles consists of of 4x800m, and 3miles of warmup/cooldown
Bike-19mile ride
Eventually down the road, I would like to qualify for ironman 70.3 world championships in las vegas, and in my 30's Kona hawaii for the full 140.6
. Qualifying for Kona hawaii's ironman will take a lot of dedication and commitment, if i happen to have a lot of responsibilities such as a family or a very demanding pharmacy job I will have to give up on this dream, and pursue it again when i retire... However, if I still have a lot of time after I graduate from school, and still single with no responsibilities and job opportunities look abundant, I will work part time and train up to 30hours a week because I have no talent all hard work.
Oct 27th, Rock n Roll St.Louis marathon So if I don't end up qualifying for boston on april, this will be my last attempt, and I will also try to PR as well. After Ironman racine, I will focus back to just running and doing awesome in this race.
I will also maintain my healthy diet, I refrain from processed flours, and processed sugars as much as possible unless it's after a workout, or if i am carbo loading.
Asides from athletics, I will try to maintain balance in my social life as well. It is very hard because school is so demanding, and any free time i do have i spend training. Most days I will wake up early to get in an morning gym session or bike ride.
Anyways, thanks for reading unfortunately starcraft did not fit into my 2013 schedule.
Cheers, happy new years.
