My Journey to 140.6 has begun!
I just completed my first week of Ironman Training. Ironman Canada – Whistler, here I come!
After taking last year off long course training, I vowed to return to it this year. I am excited and scared all at the same time. I also signed up for Boise 70.3. I have a great child-hood friend, who is a stellar triathlete, and lives in Boise with her triathlete husband. They have graciously offered for me to stay with them. Done! (…now, about those frigid water temps …)
Ironman training means more of these too:
Along with late night workouts so I can still be a mom, wife, and work full-time.
Here was my training plan from my awesome coach for the week:
Monday, December 31st – SWIM –
This entire swim is Easy to Steady effort on 10-15s rest Use three stroke breathing, even if you need more rest Overall goal is relaxed swimming 2×25, 2×50 2×25, 2×75 4×25, 2×100 4×25, 2×125 4×25, 2×150
(I didn’t quite make it through this entire workout in 30 minutes … I’m that slow! But, I vow to work on this!)
Tuesday, January 1st – BIKE/RUN –
Warm-up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy 2x15min Main Set Pattern is 5 minute blocks Alternate 92-94 rpm with 70-75 rpm Main Set Effort is Steady, use control, insert up to 5 minutes Recovery between the 15 min intervals
Run Steady effort off the bike – insert 1 minute walking in each 9 minute block, include 2x10sec hill sprints with walk back recoveries.
(I ended up meeting Jess and Jen at the park about an hour after my ride for a 4.5 mile trail run! It was so beautiful out for New Year’s day! Of course, we had to go for coffee afterwards too.)
Wednesday, January 2nd – SWIM –
Early Season Endurance 25s are Easy effort on 5s rest; 100s are Steady effort on 10s rest 4×25, 100 4×25, 2×100 4×25, 3×100 4×25, 2×100 4×25, 100
(Jess and I went to the pool late at night. The pool at the gym is rather small — 3 laps = 50 yards. Finished the workout in about 40 minutes.)
Thursday, January 3rd – BIKE/RUN –
10min WU, 3×12/3 minutes continuous as 12 minutes Steady then 3 minutes Mod-hard, 5min easy.
Run off the bike for 15 minutes Easy and relaxed
Friday, January 4th – LONG RUN –
Based on duration, split the run into thirds: ***Easy effort for first third ***Steady effort second third ***Hold your Steady pace in final third, effort may increase a bit Always start at an effort that leaves you room to finish strong. This is an endurance session, keep the effort comfortably aerobic at all times. Practicing Run:Walk Technique is highly recommended.
(Had a solid run in the rain. 8.5 miles. Didn’t do the walk/run.)
Saturday, January 5th – SWIM –
28×50, first and last 2 easy WU/CD, remainder as 2×50 easy, 1×50 fast. Pull buoy.
(I made it through the entire workout in 30 minutes!! YAY! I also did my first Pilates class before my swim. What an awesome ab/core workout!)
Sunday, January 6th – BIKE/RUN –
Aerobic Ride aerobically inserting 2×20 minutes Steady effort being sure to stay below your Mod-Hard zone.
Run 10min steady, 10min tempo, 10min easy off the bike. Stay relaxed and keep cadence quick.
(Had a solid brick! Felt good about the entire week!)
Overall Training Hours completed for Week One: 8:32:18
19 miles of running
54 miles of biking (estimate)
2.24 miles of swimming
Ironman Training is off to a great start!!