Day #1 of the “modified” Perfect 10
As some of you know who have been following my blog, I’ve had numerous injuries over the past couple of years. I’ve had shoulder reconstruction surgery in April of 2010, then a metatarsal stress fracture, followed by planter’s fasciitis, and finally knee surgery in November of 2011. But I’m not giving up. Instead, I’ve modified my training with the help of Bart Yasso.
Bart has a program call the Perfect 10. This running plan is detailed in his book “My Life on the Run.” It’s really for the older athlete who can’t do the 7 day cycle with three quality workouts, 3 other run workouts, and a day of rest. The recovery time is not long enough for the older athlete. As a result, we end up getting injured. I’m a great example of that. I can’t do the same workout that Ryan Hall, Josh Cox, Andy Potts, Hunter Kemper, etc can do. I tried, and I injured myself.
Anyway, what the “Perfect 10” does is that it increases the cycle to 10 days but still keeps the three quality workouts. Now this is fine for running, but how do you apply this to a triathlon?
Well, you still keep the 10 day cycle, and you still do 3 quality workouts, but for each discipline. What this means is that you are doing 9 quality workouts, but they are in the 3 different disciplines. So I have 3 quality swim workouts, 3 quality bike workouts, and 3 quality run workouts, with 1 rest day. There are no wasted workouts. And if I need to take an extra rest day, then I take an extra rest day. I also add in TRX training on Monday and Thursday (lower body) and Tuesday and Friday (upper body).
The 10 day cycle looks like this (less the TRX):
Day 1 – Swim
Day 2- Run
Day 3 – Bike
Day 4 – Swim
Day 5 – Run
Day 6 – Bike
Day 7 – Swim
Day 8 – Bike
Day 9 – Run
Day 10 – Rest
Since today was the first day of the workout (which by the way I had to skip because I’m coming down with a cold), today’s workout would have been a swim. The swim workout that was planned is as follows:
12×25’s w/ :10 ri
4 x (200 mod w/ :20 ri, 2 x 75 w/ :15 ri)
:30 bonus rest
Kick 100 easy, 200 mod, 100 easy