week in review: Reston Triathlon Training, week 5

This week I officially registered for my next two races: Harbor Fest 1.2 mile Open Water Swim, and the Reston Triathlon.  Reston will be my first Olympic.  And yes, I stressed out about this decision for way too long.  I am quite nervous about conquering the hills of Reston, but I’ll get to sleep in my own bed before the race.  Eight weeks of training before the big day.  Here’s how last week went.

My totals:

Swim - 2:23:38, 5450 yards

Bike - 3:27:22, 55.00 miles

Run - 1:26:20, 6.42 miles

Crepe Myrtle in bloom!

Crepe Myrtle in bloom!

Monday

  • Swim - 47:54, 1950 yards
    • 350 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

400 swims no longer feel like an eternity!  Step back weeks are always funny.  I feel like they should be easier, but I’m still so darn tired.  But hey, I can remember when 1950 was a seriously long workout.  Now it’s a stepback week.  Amazing what a bit of time and hard work can produce.

  • Trainer Ride - 45:02
    • Aerobic Intervals, aka sweatfest!
    • 10 min warmup
    • 4x (4 min @85% max, 3 min easy)
    • cool down

Tuesday

  • Run - 22:09, 1.78 miles

A bit overcast, and not as warm as I heard it was going to be. My HR kept buzzing at me for being too low, which was unexpected. Since this was such a short run I kept it to apt complex loops, so that meant no real elevation change.

  • Post Run Stretch

Lots of attention to calves.  Shoulders too, as I apparently slept contorted the night before.

  • Functional Strength - 45 minutes
    • 1/4 mile warm up walk
    • leg circuit #1
    • pedestal #2
    • myrtls
    • foot/ankle routine
    • 1/4 mile cool down walk

The leg circuit is hard! One legged squats are no joke, and I was so glad I only had to do 5 reps. On the bright side, my hip is definitely starting to feel stronger, and my balance is getting a bit better, too.

Wednesday

  • Swim - 52:45, 1950 yards
    • 250 w/u :60
    • 4x25 kick :15
    • 4x50 drill :20
    • 4x100 pull :30
    • 1x200 swim :60
    • 4x100 pull :30
    • 4x50 drill :20
    • 4x25 kick :15
    • 100 c/d

My workout called for drills, and I made the decision to do the ones I really can’t stand.  This is with the feeling that if I hate them, I must need to work on them more! So: catchup, one arm, and fist drills it was. Reach reach reach! I think I'm still swimming too flat, so I need to get my rotation back in order. After the season is over, refresher lessons are in order. Plus, they were super fun, so why not?

  • Trainer Ride - 45:14
    • LT Intervals
    • 10' warm up
    • 8x 2' @95% max HR, 1' recovery
    • cool down

95% max HR….yeah, right!  That would be 175 for me.  I was working my tail off and by the end of the second minute I was getting a titch over 160. Judging by the pools of sweat on the mat under my trainer, I was working pretty hard, so I'm happy with my effort.

Thursday

  • Run - 28:16, 2.02 miles

Warm and sticky, but the sun was out, which was nice. Wednesday was so overcast, so this was a nice change. The heat wave’s a-coming!

My legs felt heavy to start, but actually warmed up pretty decently. The 14 min/mile pace is a bit rough for the ego, but I do feel like I got further up some of the hills today before my HR buzzed and I started walking. No pain, and, quite happily, no acid reflux!

  • Functional Strength - 45 minutes
    • 1/4 mile warm up walk
    • leg circuit #1
    • pedestal #2
    • myrtls
    • foot/ankle routine
    • 1/4 mile cool down walk

I never would have guessed that lunges and planks and donkey kicks and whatnot would make me sweat more than I ever thought possible. Thank goodness for disinfecting wipes for those poor communal mats at the REC!

Friday (Active Recovery Day)

  • Swim - 42:49, 1550 yards
    • 200 warm up
    • 6x50 2x(kick, drill, swim) :20
    • 6x50 2x(back, breast, free) :30
    • 6x50 descend 1-3, 4-6 on 1:30
    • 300 as 2x(50 kick, 100 swim)
    • 150 cool down

Lots of backstroke and breaststroke in this recovery swim, and I loved it! Got my descending 50s, concentrated on rotation, and enjoyed my time at the pool. Stretched in the hot tub, then started the day!

Saturday

  • City Bike - 47:02, 7.63 miles

Hit the ATM, rode to the farmer’s market, locked up Peggy, and did my run out on the W&OD.  It was warm and sunny, and I drank my entire bottle of water between riding and my run.

  • Long Run - 35:55, 2.62 miles

I got a late start, so it was fully morning by the time I started running. It was quite a bit warmer than I was hoping for, so I needed to take plenty of walk breaks to get my HR down. I made it as far as Arlington before I turned around.  I had my new Nathan handheld bottle with me, and I like it pretty well. It could hold my phone, but I kept that in my Spi belt. Instead I had my keys, cash, and cards in there, with room for nutrition if need be.

Near my turnaround point, heading back into Falls church.

Near my turnaround point, heading back into Falls church.

Speaking of nutrition, since I was going to be going for well over an hour including biking, I tried out nuun plus. No change to the taste, which I love, and no stomach upset. Score!

Sunday

  • Long Ride - 1:10:04

I could write something about how it was really hot out, and I wanted to make sure this was a Zone 1 or 2 ride, and that’s why I was on the trainer.  But that would be a big fat lie.  I am a bike chicken.  My handling skills are horrible, and my discomfort is actually getting worse instead of better with every time I head out.  I am so in my head about it, which makes it worse.  So, this was a trainer ride.  While I’m quite pleased that I got a good hour of aerobic work in, I’m so disappointed in myself for not being able to conquer this bike fear.

So there we go, step back week is in the bag.  I have to figure this bike anxiety out before it becomes detrimental.  Looking forward, I’m pretty excited for this week.  This Thursday, weather permitting, I’ll be getting in my first OWS training session.  Upward and onward!