Journey to 140.6 – Week 1

Life is Good - Swim Bike Run

My Journey to 140.6 has begun!

I just completed my first week of Ironman Training.  Ironman Canada – Whistler, here I come!

140.6 sticker

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:

alarm set

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.)

New year's Run

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.)

Bellingham Athletic Club

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

bike trainer trek

run after bike

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!!

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21 thoughts on “Journey to 140.6 – Week 1

  1. ironmanandrew

    Awesome! Congrats on one week in the can. Just 7 months to go. Foolish inconsistency is the hobgoblin of small minds. That is one of my favorite quotes. If you do a lot of workouts on the trainer I wrote a blog post specifically designed for that. I know you have a coach but it is a pretty good routine. worth a look at least. If you google “how to bike faster” I think it is #3 something like that. http://duelingironman.com/2012/02/05/how-to-bike-faster-ironman-training/ Lots of luck to you and have fun!

  2. Lisa Wayerski

    Excellent work Gina! I am envious of your ironman but reading this was a kick in my butt to get into a disciplined plan for Oliver. Thanks for sharing!

  3. I sure appreciated the picture of the 4:00am alarm, it certainly is early when you have to do one of those 10pm bike trainer rides the night before. Good luck this year, I look forward to following you on here.

    1. You’ve got that right! Late night workouts coupled with early o’dark thirty sessions can be brutal — but worth it in the end!! Thanks so much for checking out my blog!! Have a great week!!

  4. Congratulations on your first week of training. That is really exciting- I love starting a new training schedule. Good luck and I’m looking forward to following along. My training plan doesn’t start until April, so it’s all boring base training for me for a while.

  5. Great first week Gina. I consider my Marathon training started this week also.
    I have to say it, consider joining a Masters swim team. The payoff in all 3 disciplines will be huge. Expect these reminders to continue ;o)

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