I had a nice break from work in April, was able to get in a lot of swimming, biking and running.... but now it's back to work.
Back to Work Training Plan
During the week: get in a 20-30K bike, a 5-10K run, and a swim.
Weekend: A swim and either:
- Long bike (65-100K) or
- Long run (TBD based on goal)
- Some combination of biking and running
Squeezing it All In
I have 3 kids! I work full-time! I have a long commute! When on earth am I going to do all of this???
There's really no excuse, it can be done, you just need to be willing to make it work for you.
Tip 1: Find an understanding spouse.
I already have one, so that makes things a bit easier!
Tip 2: Wake up early
6:00am for me.
Tip 3: Figure out a schedule that works for you
If I swim, I have to leave the pool at 7:30am to make my 7:45am train. If I get to the pool for the 6:30am lane swim, I can get in a 45 minute swim without any trouble. Swimming - check!
If I run, I have to leave the house at 7:30am. Up at 6am, running by 6:15, done by 7:00am, showered and dressed by 7:30am. Running - check!
The only trouble is biking, there's not enough time in the morning, so it's going to be an hour or so out of one evening a week. That's not that hard to find, especially if you followed Tip 1 (thank you understanding spouse!).
Tip 4: Use workout time wisely
Rather than just going out and plodding through miles, have a plan for what you're targeting and go do it. I'm researching this, but I'll use interval training and other techniques to make sure I'm getting the best bang for my time.
Tip 5: Use all time wisely
For me, this means working on the train to work. Find ways to be more efficient with your time. I recommend this book "The 4-Hour Work Week", it's got some great advice on getting more done in less time.
Tip 6: Follow Tip 2, even if it's the weekend! I get up a little later, 7am or so, but hit the bike early and I can get in those 2-3 hours by 10am, and still have the rest of the day.
Does all of this work? It did for me when I was training for a 1/2 marathon! I woke up early to get in those mid-week runs, then did my weekend LSD's without taking too much time away from my family duties or my work.