As planned, this week I went off-plan due to our family traveling to Maryland for Nate's lacrosse tournament. I just love watching him play a sport that he is so passionate about, and his team played really well against some tough competition, so it was worth the missed training. I had to skip the weekend long ride and moved up the following week's Monday rest day to Sunday, as we were on the go from sun up to sun down that day. I tried to mix the week up a bit with a yoga class on Friday before we left town. I haven't been to yoga in over 3 months and my yoga muscles sure let me hear all about it afterwards. My hamstrings, which are usually sore from an intense yoga session, weren't too bad, but my shoulders were so sore that I had difficulty swinging my arms on the weekend runs. I desperately wish I had time to go to yoga class more frequently--and definitely will get back into it after IM training--but I know that it's stupid for me to go once in a blue moon during training and then pay for it with sore shoulders for a week afterwards.
Although we had a blast in Maryland, we were all ready to sleep in our own beds and eat our own home-cooked food. Back to the plan next week, which hopefully will include my first century ride.
Monday: off
Tuesday: 2900 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
Ladder set:
300 w/ paddles on 4:30, 4x50s non-free on 1:00
50 ez
200 as 8x25s non-free on :30
50 ez
100 w/ paddles on 1:30, 4x50s non-free on 1:00
50 ez
8x75s on 1:20, alt IM and free
50 ez
7.64 mi run (1:09), at 10 min insert 3x6 min z4 w/ 1 min recoveries.
Wednesday: 40 mi z2 ride (2:20)
40 min of strength and core
Thursday: 3000 yd swim:
400 warm up, 5x50s dr/sw
6x50s w/ paddles on :40
50 ez
25/50/75/100/100/75/50/25 free on :20 sec/25 base, with 25 fly on :30 in between
50 ez
25/50/75/100/100/75/50/25 free on :20 sec/25 base, with 25 alt. back/breast on :30 in between
50 ez
8x50s kick alt. back/breast on 1:00
100 ez
20 mi z2 ride out to Plain City and back (1:10)
Friday: 60 min power yoga class before the drive to MD
Saturday: 6 mi run (:53) from the hotel
Sunday: off due to tournament
Weekly totals:
Swim: 5900 yards
Bike: 60 miles
Run: 14.64 mi
Strength: 1:40 (including yoga)
Hours: 9:12
Training cycle totals:
Swim: 104,200 yards (63.15 mi)
Bike: 58:35 trainer hours (est. 990 miles) + 478 road miles
Run: 378.18 miles
Hours: 189
Thursday, June 20, 2013
Sunday, June 9, 2013
Week 17: June 3 - June 9, 2013
This week was my biggest training week yet, with almost 14 hours and big Saturday & Sunday bricks. Saturday's ride was a bike tour...my first group ride. Met some pretty cool triathletes and had a great time. Huge kudos to Mark for handling the home front while I took off for 6 hours.
Monday: off
Tuesday: 3000 yd swim, followed by an easy hour spin on the trainer; quads were still pretty sore from Sunday's race.
Wednesday: Brick: easy 45 min trainer ride, followed by a 2.7 mi transition run. 30 min of upper body and core strength later in the day.
Thursday: 2800 yard swim:
500 sw, 5x50s dr/sw
5x100s free on 1:30 desc
50 ez
2x (200 free n/s on 2:50, 4x50s IM on 1:00)
50 ez
4x150s on 2:30: 50 stroke IM order/50 kick IM order/50 free hard
50 ez
Easy 20 mile ride to Plain City and back
Friday: 2800 yard swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
3x (200, 100, 50). All on 1:30/100 base with first half hard, second half easy. Set #1 free, #2 paddles, #3 IM. 50 ez after each set.
5x100s kick on 1:45
Highbanks group trail run: 6.35 mi (1:06)
Saturday: Bike-Run-Bike brick: 60.5 mi of the London Strawberry Festival bike tour, followed by a 4 mi run in 30:46, followed by another 20 mi ride on the tour route.
Sunday: Brick: easy 18.4 mile ride to Watkins Rd and back (1:06), followed by a 9 mi run up Dublin Rd and back (1:19)
Weekly training stats:
Swim: 8600 yards
Bike: 1:45 on the trainer + 118 miles
Run: 22.06
Strength: 30 min
Hours: 13:52
Training cycle totals:
Swim: 98,300 yards (59.57 mi)
Bike: 58:35 trainer hours (est. 990 miles) + 418 road miles
Run: 363.54 miles
Hours: 179:47
 |
| London Strawberry Festival Bike Tour |
Monday: off
Tuesday: 3000 yd swim, followed by an easy hour spin on the trainer; quads were still pretty sore from Sunday's race.
Wednesday: Brick: easy 45 min trainer ride, followed by a 2.7 mi transition run. 30 min of upper body and core strength later in the day.
Thursday: 2800 yard swim:
500 sw, 5x50s dr/sw
5x100s free on 1:30 desc
50 ez
2x (200 free n/s on 2:50, 4x50s IM on 1:00)
50 ez
4x150s on 2:30: 50 stroke IM order/50 kick IM order/50 free hard
50 ez
Easy 20 mile ride to Plain City and back
Friday: 2800 yard swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
3x (200, 100, 50). All on 1:30/100 base with first half hard, second half easy. Set #1 free, #2 paddles, #3 IM. 50 ez after each set.
5x100s kick on 1:45
Highbanks group trail run: 6.35 mi (1:06)
Saturday: Bike-Run-Bike brick: 60.5 mi of the London Strawberry Festival bike tour, followed by a 4 mi run in 30:46, followed by another 20 mi ride on the tour route.
Sunday: Brick: easy 18.4 mile ride to Watkins Rd and back (1:06), followed by a 9 mi run up Dublin Rd and back (1:19)
Weekly training stats:
Swim: 8600 yards
Bike: 1:45 on the trainer + 118 miles
Run: 22.06
Strength: 30 min
Hours: 13:52
Training cycle totals:
Swim: 98,300 yards (59.57 mi)
Bike: 58:35 trainer hours (est. 990 miles) + 418 road miles
Run: 363.54 miles
Hours: 179:47
Monday, June 3, 2013
Week 16: May 27-June 2, 2013 and Dexter-Ann Arbor Half Marathon race report
I took a huge step-back in training this week, partially due to the half marathon scheduled for Sunday and partially because life got in the way. I ended up not working out at all on Friday and Saturday, but in the end it was probably for the best.
I had such an indifferent attitude going into Sunday's race. Usually I am an excited bundle of nerves leading into a race, but this time I couldn't get into it. Maybe because this is this year's "C" race and I've been so exhausted by IM training that I had no expectations. I also have had no feel for my running fitness or if I could hold a decent pace for 13 miles. After skipping two days of workouts, eating like total crap all week, and sleeping terribly the few days prior to race day, I decided to start the race strong but scrap it for a training run if things started to not feel right. No sense in hurting myself with so much at stake come September. With a PR (from 3 years ago--the last half marathon I've run) of 1:43.07, I decided to start just behind the 1:40 pace group (7:38/mi pace). We started out holding 7:30s the first few miles, but my body and breathing quickly settled in. The weather was perfect...mid-to-high 60s with a slight breeze. The miles quickly ticked off and I was still feeling fairly comfortable despite the relentless rolling hills. I stayed just a few strides behind the pace group. I had a run-in with The Wall around mile 9.5-10.5 but then my energy gel kicked in and it passed. The last 5k got pretty painful, my pace slowed a little, and the pacer got further away, but I was able to keep the miles under 7:45-7:50. When I rounded the corner for the final uphill mile into Ann Arbor, I knew I'd make it. I couldn't muster a look at my garmin to see if I was going to be sub-1:40, but at that point it wouldn't have mattered...I was going as fast as I could. My ultimate half marathon goal is to go sub-1:40 (and really more like sub-1:38 on a flat course), but I was extremely pleased with my 1:40.46 finish time (5th in AG)...mostly because I never thought it would happen mid-IM training, with minimal speed work, and with my blasé attitude leading up to it. I was especially happy that I felt strong and in control the whole race, and fought the mental battle when things got hard during the last 5k. I kept picturing fighting through the final miles of the Ironman marathon. I also kept my friend, Melanie, and my dad in mind, who are both injured. I felt very fortunate to be able to race.
My quads are pretty sore today, so this next week will focus on easing back into training and no
speed work. Oh, and summer vacation is offically here so I can say goodbye to the 3:55 am wake-up calls until mid-August :).
Monday: off
Tuesday: 3000 yard swim in the a.m.
Attempted an hour long run in the 88 degree temps in the evening--a last ditch effort to get some heat acclimatization in. Got in 5.35 miles with 3x3 min z4 efforts in before crashing and burning. Had to walk the remaining 1.5 miles home.
Wednesday: 45 min ez trainer ride; still feeling effects from last night's run.
Thursday: 45 min ez trainer ride followed by a 2.71 mi transition run.
Friday: unplanned day off
Saturday: unplanned day off
Sunday: Dexter-Ann Arbor half, 13.1mi (13.22 by Garmin) in 1:40.46
Weekly training stats:
Swim: 3000 yds
Bike: 1.5 trainer hours
Run: 21.16 mi
Strength: 0 hours
Hours: 5:20
Training cycle totals:
Swim: 89,700 yards (54.36 mi)
Bike: 56:50 trainer hours + 300 road miles
Run: 341.48 mi
Hours: 165:55
I had such an indifferent attitude going into Sunday's race. Usually I am an excited bundle of nerves leading into a race, but this time I couldn't get into it. Maybe because this is this year's "C" race and I've been so exhausted by IM training that I had no expectations. I also have had no feel for my running fitness or if I could hold a decent pace for 13 miles. After skipping two days of workouts, eating like total crap all week, and sleeping terribly the few days prior to race day, I decided to start the race strong but scrap it for a training run if things started to not feel right. No sense in hurting myself with so much at stake come September. With a PR (from 3 years ago--the last half marathon I've run) of 1:43.07, I decided to start just behind the 1:40 pace group (7:38/mi pace). We started out holding 7:30s the first few miles, but my body and breathing quickly settled in. The weather was perfect...mid-to-high 60s with a slight breeze. The miles quickly ticked off and I was still feeling fairly comfortable despite the relentless rolling hills. I stayed just a few strides behind the pace group. I had a run-in with The Wall around mile 9.5-10.5 but then my energy gel kicked in and it passed. The last 5k got pretty painful, my pace slowed a little, and the pacer got further away, but I was able to keep the miles under 7:45-7:50. When I rounded the corner for the final uphill mile into Ann Arbor, I knew I'd make it. I couldn't muster a look at my garmin to see if I was going to be sub-1:40, but at that point it wouldn't have mattered...I was going as fast as I could. My ultimate half marathon goal is to go sub-1:40 (and really more like sub-1:38 on a flat course), but I was extremely pleased with my 1:40.46 finish time (5th in AG)...mostly because I never thought it would happen mid-IM training, with minimal speed work, and with my blasé attitude leading up to it. I was especially happy that I felt strong and in control the whole race, and fought the mental battle when things got hard during the last 5k. I kept picturing fighting through the final miles of the Ironman marathon. I also kept my friend, Melanie, and my dad in mind, who are both injured. I felt very fortunate to be able to race.
 |
| Me and Nate at the start |
 |
| Almost to the finish line! |
My quads are pretty sore today, so this next week will focus on easing back into training and no
speed work. Oh, and summer vacation is offically here so I can say goodbye to the 3:55 am wake-up calls until mid-August :).
Monday: off
Tuesday: 3000 yard swim in the a.m.
Attempted an hour long run in the 88 degree temps in the evening--a last ditch effort to get some heat acclimatization in. Got in 5.35 miles with 3x3 min z4 efforts in before crashing and burning. Had to walk the remaining 1.5 miles home.
Wednesday: 45 min ez trainer ride; still feeling effects from last night's run.
Thursday: 45 min ez trainer ride followed by a 2.71 mi transition run.
Friday: unplanned day off
Saturday: unplanned day off
Sunday: Dexter-Ann Arbor half, 13.1mi (13.22 by Garmin) in 1:40.46
Weekly training stats:
Swim: 3000 yds
Bike: 1.5 trainer hours
Run: 21.16 mi
Strength: 0 hours
Hours: 5:20
Training cycle totals:
Swim: 89,700 yards (54.36 mi)
Bike: 56:50 trainer hours + 300 road miles
Run: 341.48 mi
Hours: 165:55
Monday, May 27, 2013
Week 15: May 20-26, 2013
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
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 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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