Training Update: Week of March 16

Mar
2015
25

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Monday PM:
Started out a new week with an evening swim. This was a 1800-yard session with the focus on speed. I last swam this same workout two weeks ago. I am happy to report that I was able to better my average speed of the main set by a couple of seconds. This is certainly not monumental, but this represents progress and that makes me happy!

Little by Little

This seemed to be the theme of the week for my swim!!

Tuesday AM:
5:30am start on the treadmill for a tempo run. My goal was the run for 50 minutes at the new pace I set for 30 minutes last week. After a solid warm-up, I feel into my pace. I could feel fairly quickly that my body was fighting it a bit. I felt like my heart rate started off a bit higher than normal. The plan remained the same as with all my tempo runs…as long as my heart rate was within the desired zone, I would push on. Well, at the 30 minute mark, it had crept up to the top of the zone. I backed off my pace a bit for the next 10 minutes and then again for the last 10 minutes. I followed up with a cool down. This was definitely a tougher run, but I followed the plan even though I was not able to meet the initial goal. Hopefully, my next tempo run I will be able to do just that.

Wednesday AM:
55 minutes on the bike trainer doing my regular session with short, high intensity intervals. This workout has been repeated weekly during this 3-week training block.  It does not disappoint!

Wednesday PM:
2800-yard endurance swim:
W/U: 500 easy mix with swim/drills/pull/kick incorporated throughout
Main set (2100):
100/200/300/400/500 easy to moderate with :15 sec rest between intervals
2×300 easy/moderate/fast, :30 sec rest between intervals
C/D: 200 easy

Could not hold tight to the rest intervals prescribed in the workout, but I did my best. This ended up being only an “ok” workout, but got the time and yardage in and that is always a good thing!

Thursday PM:
37-minute bike trainer workout with the focus on hill repeats followed by a 30-minute treadmill run. Both these workouts were good…since I was working in a high gear/low cadence to finish up the main set on the bike, I did a 2-minute high cadence spin to flush out my legs before getting off the bike.

Ready for the brick

My view from the bike…running shoes ready for the brick!

I then transitioned well to start my run on the mill. I felt pretty good…the more I do these bricks the better prepared I will be come race day!

Friday:

Rest

Saturday:
I still like being able to type this…another outdoor ride! Tony and I were joined by a fellow triathlete that had posted on Facebook to one of local tri group pages that was looking for company on her ride. I think it is fun to meet new people that share the same interests, so we invited her to ride with us. We did a 40 miler and the weather was nice. The wind was not as bad as the fast few weekends. I felt great on the ride and ready to jump on another brick afterward.

I had 2 miles to run off the bike and I was feeling good, so I opted for the flat loops, just to see what I could do if I pushed my pace. My first mile was 8:31 which I was satisfied with. However, I continued hard and was surprised when I finished mile 2 with a 7:45 pace. YIKES! I did not know I had that in me. I finished the run with an 8:08 average…I will take it!! All those tempo runs I have been doing are paying off I guess!

Sunday:
1900-yard swim with focus on speed:
W/U: 500 easy mix with swim/drills/pull/kick incorporated throughout
Main set (1200):  8x(100 moderate/:15sec rest/50 FAST), :30sec rest between intervals
C/D: 200 easy

I have shared this swim workout before, but I decided to post it again, only because I was reminded what a solid session it is. If you are looking for a good workout that focuses on speed, give it a try. This was from my IM plan and it is a good one and I am sure you will agree if you give it a go!

This ended up being a great swim for me. One of my best since last summer. I have continued to focus on my hip position but also this session, I focused on my pull position. I think that focus was extremely helpful. I was able to swim at paces that we regular for me last summer during IM training. It makes me happy. I last swam this workout on March 8 and in comparing my times, it makes me even happier that I shaved some solid time off my average speed for the main working set. Progress…..woo hoo!

Total training time: 8 hours 20 minutes
Swim: 6,500 yards
Bike: 60.12 miles
Run: 12.73 miles
Other: 0 (oops!)

I also incorporate twice daily PT exercises that are meant to strengthen/stretch my glutes, hamstrings and re-align my hips. This probably averages about 25 minutes a day and I have not included that in the above totals. However, this is probably one of the smartest things I am doing daily!

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