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!

week in review: Olympic Distance Training, Week 2

This second week of Oly training also turned out to be my biggest week ever, volume wise.  I guess that means most weeks will have that distinction, as I move towards race day.  I bumped up my swim workouts to 2500 yards, put in some good hard workouts on the trainer, and did my very first LT field test.  Let’s dig in, shall we?

My totals:

Swim - 2:58:48, 7000 yards

Bike - 3:28:26, 51.67 miles

Run - 1:55:53, 9.18 miles

My time at the REC this week was marked by some fun decorations in preparation for the All Night Graduation Party

My time at the REC this week was marked by some fun decorations in preparation for the All Night Graduation Party

Monday

  • Swim - 1:01:46, 2500 yards
    • 500 warm up
    • 5x100 (kick, swim, thumb drag drill, swim by 25) :15-:25
    • 3x100 pull @2:00 (negative split 50s)
    • 6x50 @60 pull strong
    • 4x100 swim @2:00 descend
    • 4x50 @1:05 (3/5 breathe by 25)
    • 4x25 @60 shooters (streamline and kick, then easy)
    • 200 cool down

This was my first swim of 2500 yards, AND my first swim of over an hour. Milestones: I'm checking them off! This workout was challenging, as it also marked the first time I had a series of sets where I left at a particular time, rather than specifically counting out my rest. By the time I was getting to the last sets of 100s, I was getting barely 5 seconds of rest.

I did get my negative splits on the 100 pulls, but didn't have success in descending my 100 swims. Guess I need to file this workout away to try again sometime!

  • Trainer Ride - 50:02, 20/40 Sprint Workout
    • 10 min warm up
    • 3x (5x 20 sec all out, 40 sec rec) + 5 min easy pedaling
    • 10 min cool down

These sprints started out deceptively easy, but the longer I went, the harder it got. Not as big of a sweatfest as last week’s LT or Aerobic Intervals, but still working hard all the same.

Tuesday

  • Run - 29:45, 2.13 miles

72 and quite humid. I thought it was going to slay cloudy, so I didn't bring my sunglasses, and then of course the sun started peeking out. This was a Zone 2 fail, as I accidentally had my watch set to buzz at the top of Zone 3.  Whoops!

  • Functional Strength - 48 minutes
    • 1/4 mile walk warm up
    • ankle/foot routine
    • pedestal 1
    • myrtls
    • 1/4 mile walk cool down

By the time I got to the end of the ankle/foot routine, I was really feeling it. My balance needs some work.

Wednesday

  • Swim - 1:03:46, 2500 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 @1:30
    • 1x150 (100 ALL OUT, 50 EZ)
    • 100 cool down

New suit today, new goggles, and a very tired me. The suit is a new TYR polyester grab bag, and I lucked into some decent looking red flames. For goggles I splurged and got some ROKA R1s. The visibility is incredible, and once I’ve put them through their paces I do a full review.

For drills I did half catch up and half fist. Right around the 75 pull sets is when my shoulders started to complain, and I was losing my form trying to get enough rest on 1:30. I switched it to 1:35 to avoid practicing a sloppy stroke. As for 100 all out, right at the end of the workout....no. That did not happen. Is anyone surprised?

This started out feeling kind of easy, then by the last set I was really cooking. Tough, but I would enjoy doing this workout again. I’m not switching to velodrome or anything, but Katie Archibald knows her stuff!

Thursday

  • Run - 38:06, 2.63 miles

Quite steady rain for this Z2 run.  I walked my HR back down to the bottom of the zone when it buzzed too high. My right hip started feeling a little bit cranky towards the end, but nothing bad. This was super slow and sopping wet, but still felt like a good run.

  • Functional Strength - 49 minutes
    • 1/4 mile walk warm up
    • ankle/foot routine
    • pedestal 1
    • myrtls
    • 1/4 mile walk cool down

My balance is awful, no wonder I fall down all the time. Not so much violent shaking in the side planks, so some progress there.

Friday (Active Recovery Day)

  • Swim - 53:16, 2000 yards
    • 300 warm up
    • 4x75 :30 (kick, drill, swim by 25)
    • 6x50 : descend 1-3, 4-6
    • 200 pull :20
    • 150 build :30
    • 100 fast :60
    • 50 sprint
    • 100 recovery
    • 400 (kick, swim by 50)
    • 100 cool down

I forgot my bottle of nuun on the counter when I left the house, so I did this swim, showered, and drove to the office before I could have anything to drink. Do not recommend!

I had a bit of leaking from my goggles.  I was fussing and adjusting my straps a bit, so hopefully once I get the fit dialed in, I'll be okay. It is mostly when I push off the wall. My swim cap also kept coming off for no particular reason. Such a comedy of errors. At least it was a recovery swim.

  • Foam Rolling

Full body, with lots of attention on my calves and thighs. I'm happy to say that it didn't hurt as bad as last week. I need to keep this habit up!

Saturday

  • Run - 48:02, 4.42 miles

This was the day of my very first LT field test.  I have a whole separate post on it, since it felt like such a big milestone for me.  TL;DR - I think I paced pretty well, I didn’t puke, my LT came in at 183, and I have my zones set.  Success!

Sunday

Looking a bit gritty and urban here.  Such a big change in so few miles!

Looking a bit gritty and urban here.  Such a big change in so few miles!

  • Bike - 1:38:22, 18.65 miles, 822 ft gain
    • Highlights: A planned easy ride, I decided to investigate Custis trail, since I heard it had fewer at-grade crossings.  Turns out it has a lot more climbing, and I wound up working harder than I meant to.  I had to walk my bike a couple times, muscled up some unexpected inclines, experienced panic at my first steep S-curve descent, dropped my chain twice (user error?!) and struggled with sun glare until I hit the turnaround.  I also managed to get up more hills than I thought, didn’t crash, got my chain back on quickly, and still was having tons of fun.  I will conquer my fears!
    • Nutrition: What with the climbing and sun blind descents, I didn't really get to practice drinking the way I wanted. Maybe once or twice? I did get down most of a bottle of Skratch lemons & limes (yummy and not too sweet) and a strawberry cereal bar (generic brand Nutrigrain) when I paused at the turnaround. (48g carbs)
    • Health: A teeny bit of back pain and some slight undercarriage soreness, but no chafing or broken skin this week.  

I am quite pleased with how this week went.  There was a lot of new stuff going on: new suit, new goggles, LT test, Custis trail, but I was enjoying it.  I’m usually a person who gets anxious at the thought of new things, but I spent this entire week really looking forward to each new thing I had on my plate.  Beyond the fact that this was a good week with nice volume, I’m most happy with the growth I’m seeing within myself.

 

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

 

Monday

  • 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.

Tuesday

  • 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

Wednesday

  • 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.

Thursday

  • 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.

Saturday

  • 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

Sunday

  • 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.