here's her training schedule for anyone who doesn't feel like digging through the whole series. Looks pretty intense. Can you imagine getting your heart rate all the way up to 155?
Monday: Strength training. Perform two sets of each exercise. Do six reps, then decrease weight immediately by 20 percent and do eight reps, then decrease weight by 20 percent and do 10 reps. The exercises I do are chest press, arm raise, seated row, shoulder press, bicep curl, tricep extension, leg extension, leg curl, calf press, back extension and stomach crunches.
Tuesday: Two sets of the following -- 15 minutes of cycling followed by 15 minutes of running. Continue to use heart rate to determine intensity. My target heart rate zone for cycling is 132-145 and for running is 145-155.
Wednesday: Swim drills for 1000 meters and speed workout at the track, with an average of between 5-6 miles of work.
Thursday: Swim drills for 1000 meters and ride the stationary bike for 30 minutes at heart rate.
Friday:Rest day
Saturday: Swim drills for 1000 meters and ride the stationary bike for 60 minutes at heart rate.
Sunday: Long run. Follow the run 9/walk 1 schedule. Here's the schedule for through the May 1 Vancouver marathon:
April 10: 60 minutes; April 17: 180 minutes; April 24: 60 minutes; May 1: Vancouver marathon