Here is my training plan for the summer of 2010.  I am dropping my annual Alcatraz triathlon in favor of adding some trail half marathons this year.  The trail halfs are a lot cheaper and they are a lot friendlier.  That is not to say that I will not add an Alcatraz triathlon once my shoulder recovers properly and I start swimming in the bay more.  I have all of May scheduled to ride in the South Bay region.  I may move to the hills earlier if I feel strong on the bike.  I don't have a lot of 3 work out days planned but that may change if I feel strong during the swims.

Wildcat 4/24, Tilden Tough Ten 5/16, Nitro 6/5, Bear Creek 6/26, Shasta 8/1, Folsom Tri 8/15,  Redwood 20k 9/18, LN4B 10/31, CIM 12/1.

APRIL  2010

  

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

  
               

1

  

2

  

3

    
               
           

San Diego

  
               
               
               

4

  

5

  

6

  

7

  

8

  

9

  

10

    
           

25-30 bike

  

San Diego

San Diego

San Diego

San Diego

San Diego

1.5 mile swim

8 mile run

  
           

Coyote hills

  
           

Regional Park

  
               

11

rest

12

  

13

  

14

  

15

  

16

  

17

    
 

Easy run 6 mile

Swim

8 mile run

swim

light jog 4 mile

25-30 bike

  
 

yoga

core

yoga

plyometrics

swim

8 mile run

  
           

Coyote hills

  
           

Regional Park

  
               

18

rest

19

  

20

  

21

  

22

  

23

  

24

Paid

  
 

Easy run 6 mile

Swim

Weights

run

  

Wildcat Canyon

  
 

yoga

plyometrics

yoga

core

swim

Half Marathon

  
               
               
               

25

rest

26

spin

27

spin

28

  

29

  

30

        
 

Easy run 6 mile

Swim

Weights

run

run

    
 

yoga

core

yoga

plyometrics

swim

    
               
               
               

MAY  2010

    

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

    
                       

1

      
           

25-30 bike

    
           

8 mile run

    
           

Coyote hills

    
           

Regional Park

    
                 

2

  

3

spin

4

spin

5

  

6

  

7

  

8

      

rest

Easy run 6 mile

Swim

Weights

run

run

25-30 bike

    
 

yoga

core

yoga

plyometrics

swim

8 mile run

    
           

Coyote hills

    
           

Regional Park

    
                 

9

Mother's Day

10

spin

11

spin

12

  

13

  

14

  

15

rest

    
 

Easy run 6 mile

Swim

Weights

run

run

      
 

yoga

core

yoga

plyometrics

swim

      
                 
                 
                 

16

paid

17

rest

18

spin

19

  

20

  

21

  

22

      

Tilden Tough Ten

possible spin

Easy run 6 mile

Weights

run

run

25-50 bike

    

Tilden regional

 

core

yoga

plyometrics

swim

8 mile run

    

Park

          

Coyote hills

    
           

Regional Park

    
                 

23

rest

24

  

25

  

26

  

27

  

28

  

29

      
 

Easy run 6 mile

Swim

Weights

run

run

25-50 bike

    
 

yoga

core

yoga

plyometrics

swim

8 mile run

    
           

Coyote hills

    
           

Regional Park

    
                 

30

rest

31

2 mile swim

            

Notes:

          
 

12 mile run

                        
 

Aquatic Park

                        
 

San Fran

                        
                           
   

{42}

        

[42]

            

JUNE  2010

  

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

  
       

1

  

2

  

3

  

4

  

5

    
   

spin

Weights

run

run

Nitro Trail

  
   

core

yoga

plyometrics

swim

Half Marathon

  
           

Point Pinole

  
               
           

brazen

  

6

rest

7

swim

8

  

9

  

10

  

11

  

12

    
 

4 mile run

Swim

Weights

run

  

4-6 run

  
 

Yoga

core

yoga

plyometrics

swim

20-30 bike

  
           

4-6 run

  
           

Crissy Field SF

  
               

13

rest

14

swim

15

spin

16

  

17

  

18

  

19

    
 

4 mile run

Swim

Weights

run

swim

    
 

Yoga

core

yoga

plyometrics

  

30-50 bike

  
           

4-6 run

  
           

Mount Diablo

  
               

20

rest

21

swim

22

spin

23

  

24

  

25

  

26

    
 

4 mile run

core

8 mile run

run

swim

Bear Creek

  
 

Yoga

        

Half Marathon

  
               
               
               

27

  

28

  

29

  

30

                

40 mile bike

  

8 mile run

spin

        

Alameda

    

run

        

San Leandro

Yoga

  

yoga

        
               
               

JULY  2010

  

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

  
               

1

  

2

  

3

    
       

6 mile run

swim

60 bike

  
       

plyometrics

jog

Diablo

  
               
               
               

4

rest

5

swim

6

weights

7

  

8

  

9

  

10

    
 

jog

jog

swim

run

swim

4 mile jog

  
     

yoga

plyometrics

  

60 bike

  
           

4 mile jog

  
           

Crissy Field

  
               

11

rest

12

  

13

  

14

weights

15

  

16

  

17

    
 

swim

jog

swim

run

swim

60 bike

  
 

jog

core

yoga

plyometrics

  

Diablo

  
 

yoga

        

5 mile run

  
               
               

18

rest

19

swim

20

spin

21

  

22

  

23

  

24

    
 

jog

jog

  

8 mile run

swim

60 bike

  
 

yoga

core

weights

abs

  

8 run

  
     

yoga

    

Sausalito

  
               
               

25

rest

26

  

27

  

28

  

29

  

30

  

31

    
 

jog

swim

weights

jog

off

off

  
 

yoga

core

          
               
               
               

AUGUST  2010

  

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

  

1

  

2

off

3

  

4

swim

5

  

6

  

7

    

100 mile bike

  

jog

jog

swim

  

2 mile swim

  

Shasta

  

core

yoga

plyometrics

jog

20 bike

  
           

8 jog

  
           

Aquatic park

  
           

San Francisco

  

8

rest

9

  

10

  

11

  

12

  

13

  

14

    
 

jog

swim

jog

swim

jog

off

  
 

yoga

core

  

20 mile cycle

      
               
               
               

15

  

16

rest

17

  

18

  

19

  

20

  

21

    

Folsom Olympic tri

  

easy choice

easy choice

easy choice

easy choice

beach bike

  

Folsom Ca

          

san Francisco

  
               
               
               

22

  

23

  

24

  

25

  

26

  

27

  

28

    

Start Marathon

             

training plan

              
               
               
               

29

  

30

  

31