week in review: Olympic Distance Training, Week 1

I haven’t done a week in review for a couple weeks!  I didn’t do a review for my final week leading into the Reston Sprint, since it was just a bunch of taper.  Then I took the week after the race completely off.  There was no scheduled off season for me over the winter, so I felt I needed a bit of a break before regrouping into Olympic distance training.  The specific event is still TBD, but I have 13 weeks until race weekend.  This week was a lower volume, to get me back into the mindset of real training.

My totals:

Swim - 2:19:40, 5200 yards

Bike - 1:02:36, 18.78 miles

Run - 1:09:46, 5-45 miles



  • Swim - 49:05, 1850 yards

    • 150 w/u :60
    • 4x25 kick :15
    • 4x50 drill :20 (fingertip drag and thumb drag)
    • 4x100 pull :30
    • 1x200 swim :60
    • 4x100 pull :30
    • 4x50 drill :20
    • 4x25 kick :15
    • 100 c/d

This was my first day back in the water after my week off, and I was feeling good.  There was nothing notable about this workout, just getting it done. I didn't worry about speed, and focused on a high elbow pull and body rotation. I spent a few minutes in the hot tub and then I was on to start the day. Getting out of bed was rough, but once I hit the water I was happy.

I went back to my usual applesauce before the workout and everything sat nicely. I had tri-berry nuun at poolside, and a chocolate milk in the car on the way to the office. Stomach felt good!

  • Trainer Ride - 32:34, Aerobic Intervals
    • 5 min w/u
    • 4x (4 min @85%, 3 min easy)
    • Cool down

Holy sweatfest, so that's what working on the trainer is supposed to feel like. My HR zones were estimated, so I need to do a test soon. The time just flew by. Granted 30 minutes on the bike is easy now, but still, it was nice to not feel bored. I can't believe I didn't look into intervals sooner.


  • Run - 17:16, 1.36 miles

Low humidity! Partly cloudy! 60 degrees! What a gorgeous morning to get my running feet back under me. It was a little tough to get going, but nothing too bad. I could tell I took a week off, so mentally it's a bit alarming how fast my running legs disappear.

Loved the look of these little yellow guys next to the pale purples ones.

Loved the look of these little yellow guys next to the pale purples ones.

  • Post Run Stretch
  • Functional Strength - 50 minutes
    • 1/4 mile walk warm up
    • ankle/foot routine
    • myrtls
    • pedestal 1
    • 1/4 mile walk cool down


  • Swim - 46:15, 1850 yards
    • 250 choice warm up :60
    • 300 pull (breathe 3/5 by 50) :90
    • 400 swim 2:00
    • 400 pull 2:00
    • 300 swim :90
    • 200 c/d

I didn't realize until I started how long the rests were in this workout.  Despite not really wanting to, I did it as written, figuring the great Sara McLarty knows far more than me. :)

Average pace was 1:55 for the 400 swim, which is :01/100 faster than my last workout and on race day. Consistent!

  • Trainer Ride - 30:02, LT Intervals
    • 5 min warm up
    • 8x (2 min @ 95% max, 1 minute easy)
    • Cool down

Getting up to the right HR zone is hard work in just two minutes, and I definitely worked harder on the trainer than I ever had in the past.  There was loads of sweat, and even a few moments where I had to tell myself to hang on. This was hard, but I loved it!

It took them four days to completely dry after the race, but I'm back in my beloved Stealths.

It took them four days to completely dry after the race, but I'm back in my beloved Stealths.


  • Run - 23:04, 1.79 miles

Ugh, could it just rain already! The humidity was so thick that my fingers were actually sticking together. My calves felt like iron ropes at first, then the started loosening up, just in time for the run to be over. I am planning to do an LT test at the track once school lets out. I think I'm ready.

  • Post Run Stretch

My groin feels tight, along with my right outer hip.

  • Functional Strength - 50 minutes
    • 1/4 mile walk warm up
    • ankle/foot routine
    • pedestal 1
    • myrtls
    • 1/4 mile walk cool down

My right hip was really cranky all day, and doing the myrtls was tough.

Friday (Active Recovery Day)

  • Swim - 44:20, 1500 yards
    • 200 warm up
    • 6x50 2x(kick, drill, swim) :45
    • 6x50 2x(back, breast, free) :60
    • 6x50 descend 1-3, 4-6 on 2:00 (really....on 2? I might as well move to the pool and live there)
    • 300 as 2x(50 kick, 100 swim)
    • 100 cool down

I did not want to go to the pool this morning, but told myself to go it would be a short swim.  Active recovery day, and all, right? Sara McLarty's workout had other ideas, as it included so. much. rest. 50s on 2:00?! I also forgot to hit start for my warmup, so Garmin only recorded 1100 yards and 44ish minutes, so who knows how long it really took me to cover the 1500. As for the swim itself, I just wasn't feeling it. My back was feeling a bit off, I was tired, and mostly I just let my bad mood spoil the workout. Bah!

  • Foam Rolling

Whole body, including hips. My calves were tender, but everything else felt pretty good. My quads and inner thighs need more work next time.


  • Run - 29:36, 2.30 miles

70, sunny, and humid. I can only imagine what it will be like later in the summer! I slowed way down because of the heat, and decided to have a nice easy run. Besides feeling like a slowpoke, it was good. I do have a scraped up toe on my left foot...guess I need to tape it up to prevent it rubbing in its neighbor? Or maybe some extra Aquaphor?

  • Post Run Stretch


  • Unscheduled Rest Day

I was supposed to ride for an hour, but sat on the couch for “just a minute.”  The next thing I knew I needed to hustle to get to Father’s Day.  It never feels good to miss a workout, but I had a wonderful long visit at my parents’ house.  No guilt here!

This week started off strong, and went well.  I do wish I’d gotten on one or the other of my bikes this weekend, but I feel ready to hit the ground running for the first build of this training cycle.  My new strength training program was a bit more than I was expecting, so I struggled with DOMS pretty hard.  My calves were tender to the touch for a few days, but they’ve come around.  My right outer hip is feeling quite stiff.  I’m not sure if it is soreness from the myrtls, or if perhaps it is something else.  How it responds to this next week should give me an idea of what’s going on.  Speaking of next week, here we go!  The volume only goes up from here, with plenty more milestones to start checking off on the way to Oly distance.