This was not my best week. I’d post my Daily Mile graph — but quite honestly, there is nothing much to look at this week. Seriously.
In fact – it was an outright crappy week for training. I only managed to get 5 workouts in and I was several hours shy on my training. This may not seem like a big deal to most people, but to me, it’s a HUGE deal.
#SUCK #tryagain #crymeariver #youlose #tryharderifyouwanttobeanironman
My coach, Daryl, had planned another 10 hour week for me – but, as you will soon see — I fell short. Way short.
Monday, March 18th –
SWIM – 30:00 – 2x[300, 200, 100], all on 20s rest, descending easy to tempo across each set.
(First mistake of the week was missing this swim. I got home from work and decided to forgo the swim to possibly get it in later in the week. I mean, after all, it was just 30 minutes right? uh … dumb move! Lesson learned and duly noted for upcoming weeks ahead.)
Tuesday, March 19th – BIKE/RUN –
1:00:00 – 15min WU, 2x15min big gear tempo climbs as 12min sitting up, then 3min aero. Focus on a strong rhythm and resistance to simulate the climb at Mt Rainier Du. 10min easy spin between. Mt Rainier has a long climb, then a mile false flat at the top before the descent. If you can stay focused and on top of the gear until you hit the descent, you will make good time.
30:00 – Steady effort run with 4-5x10sec hill sprints, walk back recoveries. Focus on quick hands an 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.
(Great trainer ride tonight followed by an outdoor run with 5 hill sprints. It was so nice to run outside at dusk! Finished 3.6 miles in 30 minutes for an 8:20 pace.)
Wednesday, March 20th – SWIM –
1:00:00 – 10×300 on 30s rest. Odds are steady, evens are 100 easy, 50 tempo, 100 steady, 50 fast. Pull last half of the set.
(Took me 1:07:15 to cover 3000 yards. My furthest yet and BEST accomplishment ALL WEEK. For the record – this was a tough workout!! Here were my splits: 6:18; 6:20; 6:21; 6:32; 6:32 6:02; 6:07; 6:04; 6:14; 6:02)
Thursday, March 21st –
RUN/BIKE/RUN – 15:00 – Easy run before the bike. 1:00:00 – Aerobic Ride Ride aerobically inserting 1 or 2×20 minutes Steady effort being sure to stay below your Mod-Hard zone. 15:00 – Run off the bike for 15 minutes Easy and relaxed.
***Insert CRABBY FACE HERE!***
(This is where my week really went to hell. For starters — this ended up being an 18 hour work day. Yep – you read that right. I started work at 7 am and didn’t leave until Friday, March 22nd at a little after 1 am. OUCH. Crabby, headache, irritation ensued. Had I known ahead of time I’d be in for such a long work day, I would have gotten up at 4 am to do this workout. However, last night’s swim workout had me done by 10 pm and home by 10:30. This work thing is clearly getting in my way.)
Friday, March 22nd –
LONG RUN – 1:30:00 – Poker Pacing:: Figure out the effort that you want to average (works best if it is a steady effort). Split your session into thirds: (a) under; (b) then at; then (c) slightly over your goal effort. Track pace, or power, across the workout. What you are looking for is the ability to lift pace/power in the final third when effort/HR is lifted. If you find that you are not able to lift pace/power when you lift HR then start with a lower effort benchmark next time.
(Fridays are the start to my weekend! Not today though — Back to work I went at 8 am. I even went in running attire in hopes that since I was dressed to run, I’d be ready to hit the pavement by 11 am , done by about 1 pm, and to my massage appointment by 2 pm. That would give me 3 solid hours of report writing ….. yeah, whatever. THAT didn’t happen. What DID happen was working straight through until 2 pm. After my massage, I went back to work and ended up staying until just after 6 pm. By the time I got home, I had the headache to beat all headaches and ibuprofen and excedrin were not touching it. Fine. Just fine. I sent my crabby ass to bed.)
Saturday, March 23rd – SWIM
30:00 – 8x[100 steady (10s), 50 tempo (20s)]
(Fitter and Faster Swim Clinic with Peter Vanderkaay and Ashley Twichell. I spent the morning volunteering for this event and was asked to pick them up from their hotel. Heck yeah! They were both so nice! I really enjoyed talking with them about their passion for swimming. The clinic was 3 hours and we spent about 2 hours in the water. We worked on several drills to improve swim technique and Ashley helped the triathletes with skills for open water swimming, while Peter worked with the Masters group. Overall, a very fun event!! Highly recommend! …. do you like how I’m now on a first name basis with them? heehee! 😉 )
Sunday, March 24th – LONG BIKE/
3:00:00 – Approach – The most important tip for your long rides (and all workouts) is to finish strong. Use prior planning to limit the breaks/stops that you have on the ride. Intensity – Rolling rides are great for “natural fartlek” training where you ride the rollers with a moderate increase in effort (shifting from Steady to Mod-hard). Remember not to ride above your Mod-hard intensity zone. Aim to complete about half of your roller riding on the aerobars as this is an excellent way to build specific strength for timetrialing. Aim for 65% of the total ride duration to be in your Steady zone.
30:00 – Run off the bike for 30 minutes Easy and relaxed.
(LONG BIKE – No Run. Yep — my first non brick session. Why? Well – I just wanted to done for the day. Crabby much? Not so much anymore. This was the perfect way to end my not so stellar training week. Roxie and I rode 56.64 miles in 3:35:00. We managed to hit about every hill in the county and worked on cadence. We played with tempo and managed to get some easy spinning in between. Thank you Roxie! xo)
Overall Training Hours completed for Week Twelve: NOT ENOUGH (6:42:15)
3.6 miles of running – ACK!! This is an all time LOW!
74.64 miles of biking (estimate)
2.15 miles of swimming