That’s it! Week 8 is over and that means two months of sprint training is in the bag. The switch to daylight time left me feeling a bit grouchy and jet lagged early on, but by the end of the week I was acclimated and enjoying the extra evening light. I am back to running in the dark in the morning again, but I know the sunrise will come earlier and earlier, so things are looking good. This was a step back week, meaning volume was 25% lower. Overall, I’m pretty pleased with how the week went.
This week’s totals:
Swim - 2:04:54, 4900 yards
Bike - 2:31:00, 33.13 miles
Run - 51:18, 4.25 miles
- 43:39, 1650 yard swim. My whole main set was breaststroke, with my special breaststroke fins. I've been feeling like my kick has been getting a bit off, so I wanted to use the fins for feedback to make sure I'm doing it right. I absolutely need to focus on keeping my knees together more, and on getting the propulsion from snapping my legs together. Snap, I say!
- 35:02 on the stationary bike. Doing the Easy Tour program, I thought about cadence and made sure to spin spin spin.
- 17:04, 1.4 miles running. It was Mid 40s and drizzly, and I was dressed perfectly in capris, a long sleeved tee, gloves and my visor. My HRM refused to stay put, so it didn't track any data. I run by feel for now anyway, and today felt comfortable.
- Post-run stretch.
- I wanted to give my back one more day off of strength training, so instead came home and took Vivaldi for a walk. Saw a few things starting to bloom!
- 40:22, 1600 yards in the pool. I thought I was going to get to 1650, but must have miscounted in my cool down. By the time I realized, my goggles and cap were off and I had stopped my watch. Really lame excuses for not getting the final 50 in, but oh well. I felt like my kick was more propulsive in breaststroke today, and I can really feel it in my legs after I take the fins off. Its nice to revisit the other strokes during step back week; I am really digging it.
- 35:03 on the stationary bike. More focus on spinning. It's hard work keeping the cadence above 80!
- 17:10, 1.38 miles running. Upper 40s and light breeze, and I was comfy in capris and my long sleeved tee, although I do wish I had some lighter weight shirts. I don’t have the time to put on sunscreen and wait the full 30 minutes for it to sink it before my runs, so long sleeve tees will be my normal. Under Armour makes a few that are supposed to be UPF 30+ and good for hot weather, so I’d love to give them a try. Thursday runs generally seem to find me tired with heavy legs, but I’d still say I felt pretty good for this one.
- Post run stretch.
- Evening Strength training. It’s always tiring after taking even a few days off from lifting, so I was expecting this to be tough. Rather than using the ab and back machines I decided to switch to some planks and stuff. I went with front and side planks and some single leg glute bridges.
- 40:53, 1650 yards swimming. This was the last breaststroke focus swim of the week. I continued to think about keeping my knees closer together and streamlining the kick, and feeling the propulsion from the whip. I also need to pay attention to my chin, because I keep raising my head out of the water instead of keeping my chin still and moving my torso.
- 17:04, 1.47 miles running. 65, windy, and sunny. I decided to test out parts of my Black Widow costume for the 5k next month. Toasty but tolerable in my black long sleeved tee, capris, and visor. I also gave the Victoria’s Secret padded sports bra a try, so I can have my obligatory superhero curves! Easy peasey, getting it done!
- Rest Day
- City bike ride to the farmer’s market - 7.64 windy miles and about 45 minutes for the round trip. I was hoping a few more trees would be in bloom, but I guess it's still a bit too early.
- 35:22, 6.19 miles, 333 feet of gain on the road bike. 35ish degrees and overcast, but no rain, so I wore bike shorts, a brushed mock neck, my running vest, and gloves. My hands and toes were cold at first but then warmed up. My knees felt cold the entire time. I stopped my watch at the turnaround so I could drink, then forgot to restart it again for a minute or so. Still, probably pretty close! I must admit to again being disappointed that I'm so slow. I need to not let that bother me, because while I was out riding I was having fun. And that's what matters!
After a shaky start with Daylight Savings and a sore back, the week ended up feeling fine.. Just like last step back week, the shorter runs felt nice and easy, which is exciting. The road bike is still a work in progress, but I feel like I learn a little something new and gain some comfort every time I go out. On Sunday’s ride I caught myself cross-chaining, and was quickly able to fix it. Yay me for knowing what cross-chaining is and for starting to remember which hand is which for front and back gear changes! I’ve got about ten more weekends until the Reston Sprint Tri, so I’m excited to see how much progress I can make in that time. Moving onward and upward to the next month of training: Week 9!