With just a couple weeks to go before Wildflower (a 70.3), this week started the taper process with a cutback on the volume. Ironically, even with less volume and lower intensity, I almost felt more tired and sore this week than usual. I completed every workout on my schedule and hit the times/paces I was supposed to. I'm getting a little antsy now that we're less than 2 months out from Ironman (!!!!) and my training has yet to really peak, but I have a feeling that after Wildflower it's gonna heat up quite a bit : )
Monday
pm: swim / 2,000 yds / 0:45
- warm-up:
- 300 easy
- 200 as 50 kick/50 swim
- 200 as 25 CU/25 swim
- main: 9x100 as...
- 3 on 2:15
- 3 on 2:05
- 3 on 1:55
- cool-down: 400
I also got my new Team One10 racing kit! Team One10 is a competitive group of athletes that trains with my coach, so I'm excited to get to represent the team : ) I was afraid it wouldn't fit right, but it actually ended up looking and feeling pretty good. I took it for it's first test ride/run later in the week and I'll be rocking it at Wildflower this weekend!
Tuesday
pm: run / 4 mi / 0:42 / avg 10:30*
MTC track workout! I've realized that speed workouts are much more enjoyable with company : ) Fairly straightforward: 8x400 on 3:30 (interval time based on long run pace). Similar to yesterday's pool workout, the faster the go, the more recovery time you have, and vice versa. I ran what felt like a hard pace, and was pleased to average between 1:36-1:40 per 100m.
*My overall pace is slower than usual as I left my Garmin running during the recovery breaks.
the start of a beautiful sunset
am: bike / 27 mi / 1:30 / avg 18 mph
This was my longer, steady ride of the week. I felt kind of crappy during the first half, but got a second wind on the way back and ended up having one of my fastest rides. Great way to start the day!
Thursday
pm: swim / 1,700 yds / 1:00
- warm-up:
- 200
- 100 kick
- 150 choice drills
- main:
- 250 sighting practice
- 400-200-200 as drafting/passing in group
- cool-down: 200
Friday
am: bike / 17.8 mph / 1:00 / 17.8 mph
I decided to try my new trisuit on both a ride and run to make sure it will be comfortable for Wildflower. It was pretty warm when I headed out on the bike just before noon, but the trisuit is fairly thin and kept me pretty cool. The only thing I noticed about the trisuit was that it was a little tight on the shoulders when I was on my bike, probably because I have a fairly long torso. I adjusted it a bit and it felt much better for the remainder of the ride. Speaking of, after a 20 minute warm-up, I had 2x [5x 15 sec all-out sprints on 2:00] followed by a 5 minute cool-down. It was pretty windy out and I had a good headwind during the first half of the ride, but that meant a tailwind on the way bake and I was flying!
pm: run / 3.6 mi / 0:30 / avg 8:30
Short transition run off the bike with 25 minutes at race pace (~8:45) and 5 minutes easy. Ended up going way too fast (8:15ish) - whoops! The trisuit felt great on the run, too!
my new Team One10 trisuit!
back view - showing off the pockets!
I plan on writing more about this later, but I took advantage of my extra time on my day off and finally broke out the new juicer I got for Christmas that had yet to leave the box. After a quick trip to the store to load up on some produce I got to making my first concoction, which I'm dubbing the green machine:
- 2 green apples
- 1 cucumber
- 2 stalks celery
- 2 bunches spinach
- 1 lemon
ready to do some juicing!
mmmm
It was delicious and made me feel oh so healthy : ) It was also actually much easier to set up/use/clean up than I expected. I've already used it several times since and love it! I think May is going to be the month of juice!
rest
Sunday
[brick x3]
am: bike /16 mi / 0:56 / avg 17.1 mph*
am: run / 3.9 mi / avg 8:43
This was an interesting workout. It was labeled "combo" in my schedule, and involved transitioning between a short bike and run several times. Since the bike and run sets are short it makes the most sense to do it on a trainer, so I met up with my coach and two other teammates at the track to do the workout together. We started with a 20 minute warm-up on our trainers and then a 10 minute warm-up run around the track. Then we started the main set of the workout: 3x 12:00 bike, 8:00 run. It was kind of funny to be sitting on my trainer on the side of a track on a Sunday morning, and I kept thinking how crazy we'd look to an outsider : )
I forgot to bring something to put under my front tire so my bike was tilted slightly forward which made it a tad uncomfortable on my shoulders, but otherwise it wasn't too bad. It helped that the intervals were short and then I got to shake my legs out with a run. I will say that it felt really weird to go backwards and get back on the bike after running. I also realized over the course of 6 transitions that I should probably invest in some speedlaces for my running shoes. By the last one it was quite a pain to have to tie them!
*Bike distance and speed is approximate as my speed/cadence sensor went haywire when it detected multiple sensors from the other bikes.
After work I met up with my coworker (also doing Cd'A) for an open water swim at Lake Natoma. Earlier in the day there had been a regatta (rowing) race so there was a huge grid of buoys set up on the lake. My plan was a 30 minute steady swim, so with a general route in mind we set off. The water was cold (low 60s), but not shockingly so like Folsom Lake last month. It took me a good 10 minutes to find a rhythm, but then I made a wonderful discovery: connecting the buoys was an underwater wire! It was just like following the lane line in a pool, and I instantly fell into a smooth rhythm. I know this was kind of like cheating and I should have been practicing sighting, but it was still nice and I enjoyed the swim much more having it there.
hard to see, but shows the buoy grid
start/finish
*Swim distance is approximated and based off our time and the buoy markers.
Totals
swim: 5,200 yards
bike: 44.8 miles
run: 7.6 miles
other: 0 hours
total time: 7.5 hours
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