week in review: Olympic Distance Training, week 4

Whoops, looks like I got a little behind in wrapping up last week’s training.  I’ve been feeling a little off for the last couple days.  It started with a touch of dizziness on Saturday, exhaustion on Sunday, and still feeling a bit….laggy on Monday.  I’m not entirely sure what’s wrong.  I don’t feel sick, but I’m certainly not myself.  Still, for posterity, here’s last week’s training.

My totals:

Swim - 1:53:47, 4650 yards

Bike - 50:04, 14.03 miles

Run - 2:15:01, 10.57 miles


Best flower sighting of the week

Best flower sighting of the week


  • Freedom 5k!  If you haven’t read my race report yet, you’re missing out.  Scintillating!


  • Scheduled Rest Day

Since I had a race the day before, I planned to take Tuesday off.  I knew that between the race and the day off I would be getting one fewer swim and ride in.  Totally okay with that!


  • Swim - 1:07:25, 2600 yards
    • 400 warm up, kick every 4th 25
    • 8x50 :30 (drill/swim by 25)
    • 4x25 :20
    • 4x50 :30
    • 4x100 :45
    • 4x50 :30
    • 4x25 :20
    • 6x75 pull @1:35
    • 1x150 (100 ALL OUT, 50 EZ)
    • 200 cool down

Whoa nelly, I worked my tail of this day.  You know it is going to be a tiring day in the pool when the warm up makes you feel wiped. Three things of note: a guy hopped in and shared a lane with me for maybe 20 minutes. I passed him like he was treading water multiple times. I can't really recall too many times when I've been faster than my lanemate, so that was cool. Second, during the last few swim sets I started feeling really exhausted. Like, "maybe I need to hang onto the side for a minute" exhausted. So unusual for me, so I slowed way down and tried to calm myself. And third, I went out like a jackrabbit for the 100 all out, totally burned myself out, and had to basically do 40 yards all out, the rest just try to act like you know how to swim.

Another milestone: first 2600 workout!

Another sweaty trainer session.  It is tough to get my HR high enough in the 30 second intervals, but I gave it my best effort.


  • Run - 46:27, 3.14 miles

This was a wretched run.  My calf was aching the entire time.  Actually, aching isn’t the right word.  If it was possible to reach down and yank my calf muscle off and throw it in the street, I would have done it.  Ouch.  Maybe leftover from the 5k?! I felt like the Tin Man without his oil can.

My HR was all over the place, probably due to the heat/humidity, so I just kept everything as slow and easy as possible.  Sometimes you have to have a crappy run, right?

  • Post Run Stretch

Just calves and hamstrings, then shower and work.

  • Functional Strength - 46 minutes
    • 1/4 mile warm up walk
    • leg circuit #1
    • pedestal #2
    • myrtls
    • foot/ankle routine
    • 1/4 mile cool down walk

How did I do more and come in still around 45 minutes? Mysteries of the universe, I tell ya. I can tell this leg circuit is going to be tricky to master. Lunges, shuffling, and single leg squats are all things I am not good at right now. Eyes on the prize...stay healthy so I can do the training I like!

Friday (Active Recovery Day)

  • Swim - 46:22, 2050 yards
    • 200 choice swim
    • 4x50 :15 descending
    • 300 pull (100 easy, 100 medium, 100 strong)
    • 3x [200 swim :20
    • 4x50 :10]
    • 150 cool down

I didn't want to get out of bed, but made it to the pool, and told myself since it was a recovery swim to just take it easy, and then I would get to sit in the hot tub for a couple minutes once I finished.

I don't know why I keep doing this workout. Somehow in my head I must look at it and decide it's fun....but then when I'm doing it, I realize I'm nuts. 200s AND 50s? Together? On a Friday morning? Just keep swimming, just keep swimming, just keep swimming.  Got my descending 50s, got my hot tub time: this was a win.

Found Nemo & dory!  Just keep swimming, just keep swimming

Found Nemo & dory!  Just keep swimming, just keep swimming


  • Long Run - 58:41, 4.28 miles

I wanted to sleep in this morning, but the weather was hot and humid.  Armed with my West Wing Weekly podcast and a bottle of nuun, I decided to hop on the treadmill in the apartment complex fitness center. I don't think I like the treadmill...quite sweaty and boring, and it somehow feels harder to run. When I disembarked from the treadmill, I was hit with a wave of nausea that stuck with me for the rest of the day.  As for running itself, it went well.  It certainly is easy to keep to a certain HR on the treadmill! I felt a little sore in my ankles, but no pain. Focused on my posture and foot strike.


  • Unscheduled Rest Day

My alarm went off, and over five hours later I finally got out of bed. One part nausea, one part bike anxiety (will that ever go away?) and one part general depressed feeling. Not a good day.  As for bike anxiety, that’s a full post all on its own, isn’t it?

Looking back at the week, I’m really glad I decided to do this weekly recap.  It's clear in hindsight that trying to head full tilt into a build week right after a hard 5k was not my brightest idea.  Exhaustion, poor performance, and loss of mojo, culminating on Sunday in the inability to do anything at all.  Next time I should plan my training better so that I don’t expect so much of myself after a race.  Lesson learned.  Thank goodness this week I’m in now is a step back!