posted by Lee@Tri*Inspired*Life on Ironman

It has been a while since I posted a weekly recap.  The “balance” that I strive for, has become a bit off kilter.  The amount of time I have had with nothing planned or having some time to blog, has become slim.  I am getting in all my training, with the exception of a “speed bump” encountered during this week which I am recapping.  I will get caught up on my weekly recaps soon and I have lots of ideas of topics I want to blog about.  I hope to get some of those worked in before long!

Monday:

PM – 1900-yard swim – I started the week with a speed workout in the pool.  The main set included 8 x (100 moderate/:15 sec rest/50 fast/:30 sec rest).  When I started my swim, I realized that my Garmin was not charged.  Oh well.  Not the best workout to go untimed, but what do you do?  I still felt like I pushed the pace to have an effective workout, even though I don’t have the data to support it. 

Tuesday:

AM – 30-minute run on the treadmill with the main set including a tempo effort.  The main set was short being 1x10minutes with the pace being 1 minute per mile faster than target race pace.  I averaged 8:00 pace for the main set.  I felt strong on the run. 

PM – 3200-yard swim – The main set included 5×10-minute steady efforts (one minute rest between intervals), which equate approximately 500 yards per 10-minute effort.  My times were 9:47, 9:48, 9:56, 10:02, and 9:59.  I was super pleased with sets one and two and would have liked to keep them all below the 10 minute mark, but for the 2500 main set, I averaged 1:59/pace.     

Wednesday:

AM – 90 minutes on the bike trainer with the focus on cadence.  I rode various sets from low cadence to mid cadence to high cadence.  This is another repeat workout from the plan and is a tough workout, but the amount of times you have to change gears and keeping an eye on the cadence reading, helps the time to pass.

PM – 90-minute run on the greenway (with my #1 supporter, Tony) – First few miles were just ok…had to find my groove. After that, I felt good and really finished strong.  I ran slightly past the planned 90 minutes in order to finish out with 10 miles even.   Pace was right on point to plan. Overall, this was a great run for me!!

Split	Time	Distance	Avg Pace
1	9:35.1	1.00	9:35
2	9:10.6	1.00	9:11
3	9:02.7	1.00	9:03
4	9:01.3	1.00	9:01
5	9:03.2	1.00	9:03
6	9:14.5	1.00	9:15
7	9:03.0	1.00	9:03
8	8:58.0	1.00	8:58
9	8:56.3	1.00	8:56
10	8:48.3	1.00	8:48
11	:02.7	0.00	20:03
Summary	1:30:55.6	10.00	9:05

Thursday: 

Well, after a great run on Wednesday, it all went downhill from there.   I went to bed and a few hours later, I woke up sick.  It was terrible and needless to say, this was the “speed bump” in my training week.  I had a swim planned for Thursday evening and obviously that did not happen.

Friday:

 REST DAY!!!  This was my planned rest day.  I still was feeling very weak and did not have an appetite, so it was good that I did not have training planned for the day.      

Saturday:

I had my long ride planned for Saturday, but we decided that I would push those plans to Sunday and move the Sunday planned workout to Saturday.  I tackled a 58-minute bike workout on the trainer with the main set focused on big gears and low cadence.  I felt “ok” and did not push too hard, but was working at the same point.  I had a run planned as well (not a brick) and after a short break from the bike, I decided to go for the run on the treadmill.  I was scheduled for a 45-minute steady run (pace 30 seconds faster than target race pace) and I decided to give it a try, but had to listen to my body.  I finished up three miles at the desired pace range in 25 minutes.  I felt like I needed to stop, given my level of fatigue.  My average pace was 8:31 for the 3 miles.    

Sunday: 

A 3.5 hour ride was planned.  I did not want to miss my long ride.  However, Saturday night I was feeling very, very tired.  It was obvious that I pushed too hard on Saturday.  Sunday I was not feeling as good as I had Saturday morning, so the decision to take another rest day, was a given. 

With my sickness during the week, there was not a lot to smile about; however, my long run was the highlight of the training week.  I will look for every silver lining… 

Totals:

Time: 7 hours 10 minutes

Swim: 5,100 yards

Bike: 28.95 miles

Run: 15.25 miles

Stretching/foam rolling:  Some, but not enough!  

Tags: Ironman, Training