How I fit next 4-weeks of Super 6 1/14/12

I officially said good-by by baking candy cane cookies and will start my semester Tuesday. Luckily the long weekend makes the first week of the semester shorter and reduces two 3-class teaching days to only one. Coach had to put a rest day somewhere and he did for Sunday. That works out well for some of us, not for some of us. So I see people are scrambling around with rest days and schedule in general. Coach trusts us for following his program as the best we could, so I have to be doing some thinking and modifying myself, too. Last fall, Monday and Friday were rest days assuming long ride on Saturday and more ride on Sunday. I had cadio mid-week, various combination and intensity of bike and treadmill and weights on Tuesday and Thursday, as they are 2-class teaching days. What I did was to list workouts for the week, including cross training and StrEndurance and spread into the week according to how best fits my schedule. The DVD programs listed are the ones I own and sometimes they are optional workouts. I am also following non-runner cross-training options, probably elliptical and that is what I mean by gym. I hope this doesn’t confuse Coach too much and helps me complete what he planned as close as possible.

Week 3
Overview: The school is just starting and Monday is a holiday. Four out of six DVDs are aero and one hard one is short. Since I won’t be doing 100 miles in Palm Springs(on rented bike), , which is the road option for the very last day for hardcore, I am committed to full 5 and ½ hours 2/21 Saturday. Ideally I would take at least Friday off, preferably Thursday off, for this kind of distance. Because I didn’t do Tough Love on 14th Sat., I am starting the week right off and put the rest day off to the later of the week. Cross training is scheduled twice, StrEndurance once.

Sunday:
6.0 - Zoot Challenge + gym
Monday:
17.0 - Aero Base Builder II + StrEndurance
Tuesday:
21.0 - Aero Base Builder IV + gym
Wednesday:
39.0 - Aerobic Base at 10,000 Ft.
Thursday:
18.0 - Aero Base Builder III
Friday:
off
Saturday:
FULL 26.0 - The Hardcore 100

Week 4
Overview: More technique work, moderately tough workouts and only two aero. Cross training is scheduled three times, StrEndurance once.

Sunday:
8.0 - Recovery and Technique + gym
Monday:
off
Tuesday:
21.0 - Aero Base Builder IV+ gym
Wednesday:
23.0 - Time Saver I　A
Thursday:
36.0 - Warrior Training + gym
Friday:
39.0 - Aerobic Base at 10,000 Ft. + StrEndurance
Saturday:
30.0 - Muscular Endurance PLUS

Week 5
Overview: Toughtest week with one official rest day. Cross training is scheduled twice.

Sunday:
39.0 - Aerobic Base at 10,000 Ft. + gym
Monday:
off
Tuesday:
31.0 - Endurance BOOSTER!
Wednesday:
36.0 - Warrior Training
Thursday:
5.0 - Mental Toughness
Friday:
gym
Saturday:
13.0 - Tough Love

Week 6
Overview: One technique work, three aero, one tough workout and Sat 58 miles outside. Friday will have to be off from cardio. Cross training is scheduled twice, StrEndurance twice. 1 ½ hr wild card aero needs to be skipped.

Sunday:
35.0 - Cycling Technique Focus + gym
Monday:
off
Tuesday:
21.0 - Aero Base Builder IV + StrEndurance
Wednesday:
1.0- No Slackers Allowed!!
Thursday:
28.0 - Aero Base Builder VI + gym
Friday:
StrEndurance
Saturday:
58 miles Tour de Palm Springs