Week 11 to Ironman Canada
This week was a big week coming off my recovery week (Week 10) and I had to do some major shifting of workouts since I knew I was leaving for Portland on Friday and not coming home until very late Sunday night or early Monday morning.
Monday, March 11th – SWIM –
45:00 – 20×100 on 10s, easy efforts with good form, last 50 of even 100s tempo effort.
(took me 46 minutes. This was a toughie!)
Tuesday, March 12th – BIKE/RUN –
1:00:00 – 15min WU, then 10x[3min tempo, 1min easy], CD.
30:00 – Steady effort run with 3-5x10sec hill sprints, walk back recoveries. Focus on quick hands and feet, lifting the knees aggressively, not pushing off. If on treadmill, run hills at 6-8% grade and step off the treadmill for 20sec for recoveries.
(For the run – I did 5 x 10 sec hill sprints at 7% incline (7:30 pace), focusing on high knees. 3.6 miles for an average pace of 8:20.)
Wednesday, March 13th – BIKE/RUN plus a SWIM –
3:00:00 – 3x[20min easy, 40min steady Ironman effort].
30:00 – 20min steady IM pace, 10min easy CD.
30:00 – 8x broken 150s as [75, 50, 25 with 5s rest between], 15sec rest between each 150. Aim to build towards tempo effort across the set.
(Call me crazy, but I took the day off work to get this in. Plus, I just really wanted a day to myself. Three hours on the trainer was a toughie, but I knocked it out. Then I ran 3.5 miles in 30 minutes for an average pace of 8:34. Added the swim in the evening since I was heading to Portland for the weekend. Ended up with 1300 yards because I finished the 1200 in 27 minutes. Felt great about that!)
Thursday, March 14th – BIKE/RUN –
1:00:00 – Aerobic Ride – Ride aerobically inserting 1 or 2×20 minutes Steady effort being sure to stay below your Mod-Hard zone.
30:00 – Run off the bike for 30 minutes Easy and relaxed.
Hey – nice veins popping out of my temples. Whoa!
(3.5 miles – 8:34 pace. PS – had to stop and take a picture at mile 3.14 because today was 3/14. And – it’s for a BADGE!)
Friday, March 15th – SWIM plus a track RUN –
45:00 – 10×200 on 20s, odds easy/steady, evens CSS pace.
(I met my friend Judy at Arne Hanna for a swim, then a track run. I didn’t have a run planned at all today, but I’ve been working on acquiring these badges from FurtherFasterForever and a track run will earn me another. More on that soon! I finished the swim set in 49 minutes. My CSS pace was slower today. Bummer. Easy track run for fun – 3.4 miles total. 9:30 pace.)
Saturday, March 16th – LONG RUN –
1:30:00 – 1.5 hours continuous at the bottom of your Steady pace zone
(The ultimate sweatfest. THINK BIKRAM meets the TREADMILL. I decided to do the treadmill at the hotel to earn another badge. What badge? The F3RunEMZ badge – named after this stellar runner! 10 miles on the treadmill. I can do that on a treadmill – no problem! Especially in 90 minutes. Well, let me tell you – I barely eeked this puppy out. For starters, it was freakin HOT in the exercise room. WHAT? I looked at the temp gauge – 74 degrees!! HOLY HELL. I tried to turn it down, to no avail. The controls were locked. No problem – I’ll call the front desk. Pause the machine ….. NOOOOOOooooo! I ended my workout. OMgoodnessNO! Ugh. This happened a few times actually. I think I was delirious from the heat. Maintenance was not available and one gal, who didn’t speak English couldn’t change it either. I was stuck with 74 degrees. Thankfully, my friend Meghan, not this Meghan, but Meghan who pronounces her name Mee-ghan, not May-ghan, was right there with me for the 10 miles of madness. And, she wasn’t even earning badges. What a nice friend!! Check out her fashionista blog HERE! Anywho – ran 10.22 broken up miles on the mill in 1:31:18 for an average pace of 8:56 … um, otherwise known as slow. Oh well.)
We did manage to clean up after our Bikram style run!
Sunday, March 17th – ST Paddy’s Day RUN just because –
(Nothing on the schedule because I finished all my workouts, however, I could not let a run go by wearing my green! Along the water front in Portland no less. Great run with Meghan, pronounced Mee-ghan! AWESOME! 3.7 miles.)
Overall Training Hours completed for Week Eleven: 11 hours 15 minutes
27.92 miles of running
88 miles of biking
3.02 miles of swimming