training review: Reston Sprint Tri Week 18

Right up front, I want to say that I never want to spend this long prepping for a Sprint again.  Seriously, I feel like between my Learn to Swim phase, my City Bike phase, my Prep phase, and then the actual Sprint training, I’ve been working towards this race for a year.  J is always saying, “slowly slowly catchy monkey,” and while I agree with that sentiment for the most part, I am so ready to move on to the next chapter in this adventure.  But first we must look back, so here’s how week 18 went.  First week of taper! (By the way, what kind of plan has someone tapering for a Sprint for two weeks?!)

My totals:

Swim - 1:21:56, 3600 yards

Bike - 1:51:30, 35.77 miles

Run - 50:26, 4.18 miles

 

Monday

  • Trainer Ride - 50:03

3 minute intervals in each gear, working up to the hardest. Then back into the small ring for a two minute cool down. I focused on spinning, which really seems to challenge me. My legs just don't want to move fast! No pain in my ankle, which was very good.

Very much digging my new coeur Sports 8 inch little black tri shorts.  Such a thin pad, but so comfy!

Very much digging my new coeur Sports 8 inch little black tri shorts.  Such a thin pad, but so comfy!

Tuesday

  • Functional Strength/Ankle Rehab - 40 minutes

Stretches, step ups, wobble board, oh my! Culminated in slowly walking half a mile without pain. Well, there was discomfort, but it was the kind that comes from working on limiters, not a "bad" pain. I never imagined I would sweat so much from barely moving!

Wednesday

  • Swim - 40:16, 1800 yards
    • 200 mixed warmup
    • 300 pull (3/5 breathing by 50s)
    • 400 swim
    • 400 pull (3/5 breathing by 50s)
    • 300 swim
    • 200 mixed cool down
The pool is back to being my happy place.  Sometimes less pressure is good!

The pool is back to being my happy place.  Sometimes less pressure is good!

The last time I did this workout was way back in December, and this day I was 8 seconds/100 yards faster. Of course, I didn't have my Garmin then, so I don't really know details, just overall pace. It could be that day I hung out at the wall for a long time between sets, since this workout didn't specify rest lengths. But still, I'm calling it progress.

My 400 swim was 7:47.9 (avg pace 1:57/100) and I'm pretty happy with that. If I swim that way on race day I'll be coming out of the pool in around 8:31 for 400 meters.

Thursday

  • Functional Strength/Ankle Rehab - 40 minutes

Stretches, step ups, raises, wobble board, and weird twisting half squat things. Plus walking!  I also got my peroneal tendon taped up with RockTape, which was a generous surprise present from a friend.  She says RockTape lasts longer, especially for swimming, compared to KTTape, so I’m excited to see how it goes.  And pink argyle, so cute!

This stuff has been awesome, love the flexibility and support it gives.

This stuff has been awesome, love the flexibility and support it gives.

Friday

  • Bike/Run/Bike/Run Brick - 1:20:49
    • Trainer Ride #1 - 30:39
      • Big ring, all feeling good. Lots of sweat.
    • Transition Run #1 - 9:52, .82 miles
      • Wobbly legs and so warm out! Also, why does my race belt feel the need to migrate from my hips 8 inches up to my natural waist? Not comfortable at all.  Ugh.
    • Trainer Ride #2 - 30:48
      • Oh man, this is where the hard work happens. Lead legs, loads of sweat, and mentally tough.  I kept telling myself to just. keep. going!
    • Transition Run #2 - 9:30, .81 miles
      • I had some fairly uncomfortable toe cramps in the first .25 mile or so, then I started feeling good. No ankle pain, and I was able to walk fine afterwards. Big success! Totally earned the post workout chocolate milk.

Saturday

  • Swim - 41:40, 1800 yards
    • 200 warm up
    • 100 kick
    • 4x 50 descending :15
    • 300 pull (easy/medium/strong)
    • 2x [200 with :20
    • 4x 50 with :10]
    • 200 cool down

I decided not to look at my data for this set, opting instead to celebrate my and J’s first anniversary when I got home, but it felt like a good workout. It took me a long time to feel comfortable. No joke, I was exhausted until midway through the 200, then I finally started feeling it in my back instead of my shoulders. It took awhile, but once I felt good, I was good. Tired, with lots of panting, in a good way!  And, yes, I’m still talking about my swim workout, not my anniversary! ;)

Sunday

  • Run - 31:04, 2.55 miles

This run was pain free, warm, sunny, and just lots of loops to avoid elevation for my ankle. Sometimes I felt a bit like I was pushing too hard. Having it be so much warmer so suddenly has been weird.  All in all, a nice return to running after the ankle scare.

So there we go, end of Week 18.  Just one week to go until race day, and I can’t wait!