It's the halfway point in my training plan, and $#!% is about to get real. I am both terrified and excited about the upcoming "Ironman summer". These next few weeks will take me a bit off-plan, due to my half marathon next Sunday and then a long weekend trip out east for a lacrosse tournament, but I'm actually looking forward to stepping back a little bit in training as well as letting loose on the race next weekend. It's been a long time since I've had a good, hard, long run. And, thankfully, my knee issue from last weekend was a non-issue this week.
I cut the cycling way back this weekend, opting for an easy 2 hour trainer ride instead of a 4 hour road ride. I'll forgo all cycling next weekend. Then, the following weekend I'll be back at it with an 80+ mile ride, as a part of a big bicycle tour event.
Monday: off
Tuesday: 6.71 mi run in :58; at 15 min insert 2x6.5mi z4.
2900 yard swim:
500 warm up, 5x50s dr/sw
3x100s free on 1:20
50 ez
Ladder set: 25, 50,75,100,125,150,200 free on 20sec/25 base, with 25 stroke on :30 in between each one.
50 ez
8x75s alt kick/swim/kick and swim/kick/swim, 2 of each stroke on 1:30
25,50,100 stroke on :30 sec/25 base
Wednesday: 45 min z2 trainer ride, followed by a 3.1 mi transition run (:28)
40 min of strength and core
Thursday: 60 min trainer ride, at 15 min insert 20 min at z4 (175w)
3100 yard swim:
500 swim, 5x50s dr/sw
3x100s on 1:20
50 ez
6x150s (50 stroke in IM order/100 free) on 2:10
100 ez
50,100,200 (choice,IM,free)200,100,50 (IM,free,choice) on 1:00, 2:00, 3:00
50 ez
5x50s IM order, neg split, on 1:00
Friday: 6.85 mi run in :58, at 45 min insert 7.5 min at z4 <----the best speedwork has felt so far during this training cycle!
3000 yard swim:
2000 yards continuous swim at moderate/race pace effort (:26)
1000 yard pull with paddles at moderate effort
Saturday: 9 mi in 1:21
Sunday: 2 hr z2 trainer ride
Weekly training stats:
Swim: 9000 yards (5.45 mi)
Bike: 3:45 trainer hours
Run: 25.66 miles
Strength: 30 min
Hours: 10:36
Training cycle totals:
Swim: 86,700 yards (52.54 mi)
Bike: 46:20 trainer hours + 300 road miles
Run: 320.32 miles
Hours: 160:35
Monday, May 27, 2013
Monday, May 20, 2013
Week 14: May 13-19, 2013
Monday: off
Tuesday: 7 mi in :59, at 15 min insert 2x5min @z4 w/ 2 min recoveries
3050 yard swim:
500 swim, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
5x200s; 1st one free, 2nd-4th 50 stroke/150 free, last one IM on 3:00
50 ez
3x100s on 1:30, desc
50 ez
5x100s, same as the 200s, on 1:30
50 ez
Wednesday: 45 min z2 trainer spin, followed by 3.4 mi transition run (:29)
40 min strength & core
Thursday: 1 hour trainer ride, at 15 min insert 3x5 min z4 (175-180w); skipped swim
Friday: 6.25 mi run, at 15 min insert 7.5 min @z4 (:52)
2100 yard swim (had early work meeting, so had to cut swim short):
500 sw, 5x50s dr/sw
3x100s free on 1:20
50 ez
Ladder: 400 IM on 20 sec RI, 300 free on 1:20/100 pace, 200 IM on 3:00, 100 free ez
Saturday: 70 mi ride past Prospect and back (4:00), followed by 3.1 mi transition run (:28) w/ Nate. Left knee hurt like a &*%$ during the last 2 miles of the run.
Sunday: 11.34 mi trail run at Highbanks. Knee started hurting again after first 3 miles, ended up having to walk a little. 30 min easy trainer spin in the evening; knee felt fine by then.
Iced, stretched, and u/s the knee and took some ibuprophen. Hope it's nothing.
Weekly totals:
Swim: 5150 yards
Bike: 2:15 trainer hours + 70 miles
Run: 24.59 miles
Strength: 40 minutes
Hours: 13:13
Training cycle totals:
Swim: 77,700 yards (47 miles)
Bike: 42:34 trainer hours + 300 road miles
Run: 294.66 miles
Hours: 149:59
Tuesday: 7 mi in :59, at 15 min insert 2x5min @z4 w/ 2 min recoveries
3050 yard swim:
500 swim, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
5x200s; 1st one free, 2nd-4th 50 stroke/150 free, last one IM on 3:00
50 ez
3x100s on 1:30, desc
50 ez
5x100s, same as the 200s, on 1:30
50 ez
Wednesday: 45 min z2 trainer spin, followed by 3.4 mi transition run (:29)
40 min strength & core
Thursday: 1 hour trainer ride, at 15 min insert 3x5 min z4 (175-180w); skipped swim
Friday: 6.25 mi run, at 15 min insert 7.5 min @z4 (:52)
2100 yard swim (had early work meeting, so had to cut swim short):
500 sw, 5x50s dr/sw
3x100s free on 1:20
50 ez
Ladder: 400 IM on 20 sec RI, 300 free on 1:20/100 pace, 200 IM on 3:00, 100 free ez
Saturday: 70 mi ride past Prospect and back (4:00), followed by 3.1 mi transition run (:28) w/ Nate. Left knee hurt like a &*%$ during the last 2 miles of the run.
Sunday: 11.34 mi trail run at Highbanks. Knee started hurting again after first 3 miles, ended up having to walk a little. 30 min easy trainer spin in the evening; knee felt fine by then.
Iced, stretched, and u/s the knee and took some ibuprophen. Hope it's nothing.
Weekly totals:
Swim: 5150 yards
Bike: 2:15 trainer hours + 70 miles
Run: 24.59 miles
Strength: 40 minutes
Hours: 13:13
Training cycle totals:
Swim: 77,700 yards (47 miles)
Bike: 42:34 trainer hours + 300 road miles
Run: 294.66 miles
Hours: 149:59
Monday, May 13, 2013
Week 13: May 6-12, 2013
I started this week by pulling out the credit card and officially registering for two more races for this year. The first is the Dexter-Ann Arbor Half Marathon on June 2 (in three weeks...yikes!) and the other is the Monumental Marathon on Nov. 2 in Indianapolis. Although I'm looking forward to both I'm also hesitant...since being off due to injury and then beginning Ironman training, I have no feel for what kind of running shape I'm in. I know I can run far, but I don't know if I can run far and fast. I guess I'll find out in 3 weeks. The outcome of the Ann Arbor race will also be hugely weather-dependent. Some years that race is 60s and cool other years it's 80s and humid. I'm shooting for sub-1:40, but would be thrilled with a PR (sub-1:43) or, if it's hot, just finishing in one piece.
Training this week went well. I'm beginning to feel good on the speed portions of the bike and run workouts. My Master's swim team was tapering this week for nationals, so workouts were short and sweet. Thursday night was a late night with kids' activities, so I blew off Friday's swim to get a little extra sleep. The weekend brought an all-day lacrosse tournament on Saturday, so I got up super early to get my run in. What kind of idiot gets up before 5am on a Saturday?! An idiot who had the bright idea to sign up for an Ironman, apparently.
Since Sunday was Mother's Day, Mark let me sleep in a little before my 3 hour ride. My parents were visiting, so in the morning Mark and the kids made a big breakfast for us then I went on my way. It was in the 30s when I started and the winds were ridiculous. I did an out-and-back, straight into the winds there and with a full tailwind back. It took me 2 hours to suffer through the first 25 miles and I might have yelled out a few four letter words during the times the wind almost knocked me off my bike. The second 25 miles took just over an hour with the tailwind. It was the least fun I've had on a ride, but it's done.
Monday: off
Tuesday: 5.25 mi in 44 min, at 15 min, insert 3x3min z4 w/ 1 min recoveries.
2550 yd swim:
500 sw, 5x50s dr/sw
3x100s on 1:20, desc
4x (125 IM/100 free) 125s on 2:00, 100s on 1:30
100 ez
4x50s on 1:30, all-out effort
100 ez
2x50s on 1:30, all-out effort
100 ez
Wednesday: 45 min z2 trainer ride, at 10 min insert 5 min at z4; followed by 15 min transition run (1.7 mi), 40 min strength and core
Thursday: 60 min z2 trainer ride
2600 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
4x125s (75 free/50 choice) on 1:45
50 ez
4x100s (50 free/50 choice) on 1:30
50 ez
5x100s free on 1:30, flipping at flags and working on kicking off w/out a wall push.
Friday: 7.64 mi run in 1:05, at 15 min insert 5 min at z4
Saturday: 11 mi z2 run in 1:42
Sunday: 50 mi ride to Big Darby covered bridge and back in 3:05
Weekly stats:
Swim: 5150 yards
Bike: 1:45 hours + 50 miles
Run: 25.59
Strength: 40 min
Hours: 11:06
Training cycle stats:
Swim: 72,550 yards (43.97 mi)
Bike: 40:19 trainer hours + 225 road miles
Run: 270.07 miles
Hours: 136:46
Training this week went well. I'm beginning to feel good on the speed portions of the bike and run workouts. My Master's swim team was tapering this week for nationals, so workouts were short and sweet. Thursday night was a late night with kids' activities, so I blew off Friday's swim to get a little extra sleep. The weekend brought an all-day lacrosse tournament on Saturday, so I got up super early to get my run in. What kind of idiot gets up before 5am on a Saturday?! An idiot who had the bright idea to sign up for an Ironman, apparently.
Since Sunday was Mother's Day, Mark let me sleep in a little before my 3 hour ride. My parents were visiting, so in the morning Mark and the kids made a big breakfast for us then I went on my way. It was in the 30s when I started and the winds were ridiculous. I did an out-and-back, straight into the winds there and with a full tailwind back. It took me 2 hours to suffer through the first 25 miles and I might have yelled out a few four letter words during the times the wind almost knocked me off my bike. The second 25 miles took just over an hour with the tailwind. It was the least fun I've had on a ride, but it's done.
Monday: off
Tuesday: 5.25 mi in 44 min, at 15 min, insert 3x3min z4 w/ 1 min recoveries.
2550 yd swim:
500 sw, 5x50s dr/sw
3x100s on 1:20, desc
4x (125 IM/100 free) 125s on 2:00, 100s on 1:30
100 ez
4x50s on 1:30, all-out effort
100 ez
2x50s on 1:30, all-out effort
100 ez
Wednesday: 45 min z2 trainer ride, at 10 min insert 5 min at z4; followed by 15 min transition run (1.7 mi), 40 min strength and core
Thursday: 60 min z2 trainer ride
2600 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
4x125s (75 free/50 choice) on 1:45
50 ez
4x100s (50 free/50 choice) on 1:30
50 ez
5x100s free on 1:30, flipping at flags and working on kicking off w/out a wall push.
Friday: 7.64 mi run in 1:05, at 15 min insert 5 min at z4
Saturday: 11 mi z2 run in 1:42
Sunday: 50 mi ride to Big Darby covered bridge and back in 3:05
Weekly stats:
Swim: 5150 yards
Bike: 1:45 hours + 50 miles
Run: 25.59
Strength: 40 min
Hours: 11:06
Training cycle stats:
Swim: 72,550 yards (43.97 mi)
Bike: 40:19 trainer hours + 225 road miles
Run: 270.07 miles
Hours: 136:46
Sunday, May 12, 2013
Week 12: April 29-May 5, 2013
My biggest training week yet...although it scares me that it's only a little more than half of what's to come during the peak weeks. Almost 13 hours went down in the books this week, including my longest outdoor ride this year. My saint husband got my bike off the trainer and all ready to go, and I loved every minute of Sunday's solo 60 miler.
I also verbally committed this week to running a marathon in November (the Monumental Marathon in Indianapolis) with one of my running friends. We will both run this race 8 weeks post-triathlon (post-Ironman for me and post-Rev3 half ironman for her), but after getting feedback from several friends who've completed multiple IM events and then ran marathons, I'm hopeful that I'll be recovered and back in top shape by marathon day...or at least in shape enough to go sub-3:39:59 :).
Monday: off
Tuesday: 5.25 mi run in 45 min, z2 @ 10 min insert 5 min z4
3150 yd swim:
500 sw, 5x50s Dr/sw
3x100s on 1:20
50 ez
8x125s on 2:00, 50stroke/75 free
50 ez
5x (100IM on 1:40/2x50s kick on 1:00)
Wednesday: 45 min z2 trainer ride, followed by 20 min 2.35 mi z2 run
45 min of strength and core in the evening
Thursday: 60 min z2 trainer ride, at 10 min insert 5 min @ z4
2800 yd swim:
500 sw, 5x50s dr/sw
3x100s free on 1:20
50 ez
4x150s free on 2:15, moderate effort
50 ez
4x100s IM on 1:40, mod. effort
50 ez
4x50s choice on 1:00, moderately-hard effort
50 ez
3x100s on 3:00, all-out effort
50 ez
Friday: 6.5 mi run in 55 min. At 10 min and again at 35 min insert 5 min @ z4
Swim: I completely forgot to log this workout and can't remember what we did. It would've been about an hour, probably 3000 yards.
Saturday: 12 mi run in 1:50 at the butt crack of dawn. Was supposed to do a 30 min spin beforehand, but didn't have time due to lax tournament.
Sunday: 60 mi ride from Dublin to Prospect and back. 3:35.
Weekly totals:
Swim: 8950 yds
Bike: 1:45 hours + 60 miles
Run: 26.1 mi
Strength: 45 min
Hours: 13:45
Training cycle totals:
Swim: 67,400 yds (40.85 miles)
Bike: 38:34 hours + 175 miles
Run: 244.48 miles
Hours: 125:40
I also verbally committed this week to running a marathon in November (the Monumental Marathon in Indianapolis) with one of my running friends. We will both run this race 8 weeks post-triathlon (post-Ironman for me and post-Rev3 half ironman for her), but after getting feedback from several friends who've completed multiple IM events and then ran marathons, I'm hopeful that I'll be recovered and back in top shape by marathon day...or at least in shape enough to go sub-3:39:59 :).
Monday: off
Tuesday: 5.25 mi run in 45 min, z2 @ 10 min insert 5 min z4
3150 yd swim:
500 sw, 5x50s Dr/sw
3x100s on 1:20
50 ez
8x125s on 2:00, 50stroke/75 free
50 ez
5x (100IM on 1:40/2x50s kick on 1:00)
Wednesday: 45 min z2 trainer ride, followed by 20 min 2.35 mi z2 run
45 min of strength and core in the evening
Thursday: 60 min z2 trainer ride, at 10 min insert 5 min @ z4
2800 yd swim:
500 sw, 5x50s dr/sw
3x100s free on 1:20
50 ez
4x150s free on 2:15, moderate effort
50 ez
4x100s IM on 1:40, mod. effort
50 ez
4x50s choice on 1:00, moderately-hard effort
50 ez
3x100s on 3:00, all-out effort
50 ez
Friday: 6.5 mi run in 55 min. At 10 min and again at 35 min insert 5 min @ z4
Swim: I completely forgot to log this workout and can't remember what we did. It would've been about an hour, probably 3000 yards.
Saturday: 12 mi run in 1:50 at the butt crack of dawn. Was supposed to do a 30 min spin beforehand, but didn't have time due to lax tournament.
Sunday: 60 mi ride from Dublin to Prospect and back. 3:35.
Weekly totals:
Swim: 8950 yds
Bike: 1:45 hours + 60 miles
Run: 26.1 mi
Strength: 45 min
Hours: 13:45
Training cycle totals:
Swim: 67,400 yds (40.85 miles)
Bike: 38:34 hours + 175 miles
Run: 244.48 miles
Hours: 125:40
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