week in review: Reston Triathlon Training, week 6

Ugh….this heat dome needs to go away.  I constantly feel tired, sticky, and irritable.  It probably goes against all kind of triathlon laws, but summer and I are not getting along.  Bring on autumn, please!  But the weeks march on, and although this was not one of my better weeks for consistency, there was still plenty of adventure to be had.

My totals:

Swim - 3:11:04, 7900 yards

Bike - 1:00:03, 18.17 miles

Run - 2:50:08, 12.74 miles

This massive flower was my "cool find" of the week.

This massive flower was my "cool find" of the week.

 

Monday

  • Swim - 1:06:45, 2600 yards
    • 300 swim
    • 200 pull
    • 100 kick
    • 12x50 :15 (kick, drill, by 25)
    • 4x100 swim :30
    • 8x50 :15 (drill, swim, by 25)
    • 4x100 pull :30
    • 200 c/d

so. much. kicking.

And lots of drill. It's good to have a form focus, though, so I embraced it. I did catchup, 6-3-6, Tarzan, fingertip drag, thumb drag, fist, and sailboat. Whew!

Tuesday

  • Run - 37:33, 2.86 miles

I made it further up some hills without my HR buzzing, although I still had to walk up most of Idylwood and again for the return on Rt 7. No aches, no pains, nothing...I felt so good! I guess it was a good call to skip yesterday's ride.

  • Post Run Functional Strength - 11 minutes
    • pedestal #2
    • myrtls

Wednesday

  • Swim - 1:04:19, 2600 yards
    • 800 warm up (200 swim/200 kick/200 drill/200 pull)
    • 4x50 kick w/:15 rest (25 FAST, 25 choice)
    • 3x200 pull w/:30 rest (50 shark drill/150 pull)
    • 4x100 swim w/:20 rest (all strong)
    • 8x50 w/:10 rest (25 non-free/25 free)
    • 200 choice cool down

Wow, how did I pick another workout with so much kicking again? Oh well, it's always good to do kick sets. I think because this one has such a big warmup, it felt like the workout itself went by quick.

  • Trainer Ride - 1:00:03
    • 10' warm-up
    • 40' z2 (143 BPM)
    • 10' cool down

It was a bit hard to find a cadence that kept me at the right HR, but once I had that, it was good going. Challenging, but not hard.  Does that make sense?

Thursday

After my first swim in the lake. #heartandcourage #stayhydrated

After my first swim in the lake. #heartandcourage #stayhydrated

  • Run - 46:38, 3.39 miles

It didn't feel too bad when I stepped out the door: 70 and humidity at 82%. I still sweat aplenty, and my visor even got so heavy with sweat it was sliding down off my forehead into my eyes. Ew!

My HR strap was being a bit wonky, reading 131 one second, and 177 the next. I finally realized maybe it was a bit too loose and was bouncing slightly away from my skin, so I tucked the edge into my sports bra to help hold it into place. I didn't have any weird readings after that. Hurray for quick fixes! Another good run.

  • Open Water Swimming - approx 1 hour

This was my day at Lake Anna.  I did two swims of maybe 30 minutes each.  I had to guess completely on the distance, since the vivoactive doesn’t do open water.  Maybe 1350 yards for each go?

Friday

Planned rest day.  Glorious rest day, especially considering how uncomfortable my sunburn was.

Saturday

  • Long Run - 1:25:57, 6.49 miles
Stoked to count this chica among my friends.  She's a racing machine, and lives a life of adventure!

Stoked to count this chica among my friends.  She's a racing machine, and lives a life of adventure!

I met up for the first time with Stacey, and we had a great run.  It was pretty warm and fairly humid, but not too bad.  Stacey let me dictate the pace, so we walked whenever my HR buzzed high.  Originally we had planned on an hour, but at thirty minutes in we were feeling great, so tacked on some extra time.  If I’d realized when we stopped how close we were to 6.5 miles, I would have kept on going just a teeny bit more.  My right hip started aching towards the end, and I got a baby blister on the tip of my toe, but this was a good run.  So much fun to run with friends!

Sunday

Unscheduled rest day.  Just blech.  I lost my mojo on this day.

This week had some serious highs and lows.  My first go at open water swimming, and running with a new friend?  Doesn’t get much better than that outside of race day.  Sadly that was tempered by several days where I just didn’t get the planned workouts in, and just generally felt lazy.  I think overall my schedule is not quite agreeing with me, so for this next week I’ll be making a few changes.  A teeny bit less volume, and some rearranging of workouts to allow for more light days.  We’ll see how it goes.

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 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

Monday

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

Tuesday

  • 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!

Wednesday

  • 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.

Thursday

  • 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

Saturday

  • 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.

Sunday

  • 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!

week in review: Olympic Distance Training, Week 3

Another big volume week, leading into a nice three day weekend.  I did a spontaneous LT test for the bike so I could set my zones properly.  The weather this summer has been so mild!  Here’s the details of the week.

My totals:

Swim - 3:14:04, 7000 yards

Bike - 4:34:24, 71.08 miles

Run - 2:08:43, 9.83 miles

June lilies after a weekday run.

June lilies after a weekday run.

Monday

  • Swim - 1:08:32, 2500 yards
    • 300 swim
    • 200 pull
    • 100 kick
    • 12x50 :30 (kick, drill, by 25)
    • 4x100 swim :60
    • 8x50 :15 (drill, swim, by 25)
    • 4x100 pull :30
    • 100 c/d

I wish I'd made the decision earlier in the workout to cuts the rests in half. :30 after a 50 and a full :60 after the hundred was eating up so much time. Even with cutting the rests, I got out of the pool later than I wanted, and skidded into work a couple minutes late.

Workout wise, I concentrated on really reaching and extended my forward warm, which is turn had me noticing my rotation.

  • Trainer Ride - 1:00:06, 2x20 Tester Workout
    • 10 min warm up
    • 15 minutes RPE 7/10
    • 10 min recovery
    • 15 minutes RPE 7/10
    • 10 min cool down

This workout actually calls for 2x20 minutes at RPE 7/10, hence the name of the workout.  That’s a bit too much for me right now, so I went with 2x15.  That gives me room to grow in this workouts.

Tuesday

  • Run - 32:52, 2.49 miles

Icky and humid. My calves were still tight from Saturday's big effort on the LT field test. Getting going was tough, but it never really hurt. Just...tight. Z2, so I was walking up most of the hills. I changed my Garmin display fields to show only elapsed time and HR, no distance or pace, which helped me focus on the point of the workout.  No way to feel bad about being slow if I don’t know my speed!

  • Functional Strength - 44 minutes
    • 1/4 mile walk warm up
    • ankle/foot routine
    • pedestal 1
    • myrtls
    • 1/4 mile walk cool down

As usual the ankle/foot routine is challenging from a balance perspective. The planks are maybe the tiniest bit easier, except for the back plank, which is crazy hard for me still. One more day of this routine and then next week I move up to the next level!

Wednesday

  • Swim - 1:07:27, 2500 yards
    • 3x300 :60 (some BR, some back, some pull)
    • 4x50 :30 drill (catch-up, Tarzan)
    • 4x100 :45 (breathe 3/5/3/5 by 25)
    • 3x [100 swim strong:20, 50 kick hard :20, 50 EZ swim :60]
    • 3x100 :30 (swim/kick by 50)
    • 100 cool down

Today was the day I realized that I'm going to need to start getting to the pool earlier. Now that my workouts are heading towards 1:10 time-frame, I need to get IN the water at 7am, rather than pull into the parking lot then. By the time I walk in, check in, get through the locker room, etc...the minutes just add up. I barely remember anything about this workout. I was fussing with my goggled pretty much the entire time.  That's a bad sign, when you think more about the equipment than the technique or effort.

  • Trainer Ride - 1:00:07

On a whim, I decided to try to do a trainer LT test. I wasn't feeling confident about my cycling zones, and now that I have more structured workouts, I wanted to make sure I was doing them to the best of my ability.

I don't think I was as successful with the cycling LT test as compared to my running one. Maybe I'm not as good at pacing myself, or even pushing myself. At the end of my run test, I felt completely spent. With this cycling test, I feel like I could have kept going a little longer. Even so, I'm glad I did this. Looking forward to doing another in about six weeks, and hopefully being better at it.

Thursday

  • Run - 42:48, 3.21 miles

So nice out: sunny, low 60s, and not humid. I could do with more runs like this! My shorts were a bit of a mess, though.  I dragged out some regular running shorts with pockets to see how I liked them. They rode up the entire time, and I remember now why these were banned to the back of the drawer. Back to my usual chafe free compression shorts!

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

The ankle/foot routine isn't easy, but it is getting easier. I had some issues during the back planks with my elbow sliding out from under me. It felt like the mat was sticky, and I really didn't want to think about that too much. Ew.  The Myrtl routine is also starting to be….well, routine.  It is feeling more comfortable. Next week I move to the next level!

Friday (Active Recovery Day)

  • Swim - 58:05, 2000 yards
    • 4x200 :60 (150 swim, 50 kick)
    • 4x50 :45 (odds kick, evens sailboat)
    • 4x50 :45 (odds one arm, evens 6/3/6)
    • 4x50 :30 descending
    • 8x50 :30 (odds sprint, evens easy)
    • 200 cool down

Finally Friday, and yet another swim with really long rests. The descending and sprint/easy were both written with :60 rest, but I really didn't want to spend that much time at the side, so I made it :30.

Descending 50s went well: 59.3, 56.2, 53.1, 49.2. The sprints had me working, but I really liked having an easy 50 between. I was able to refocus my form, and then carry that into the next sprint. I managed TWO 48.2s in my sprint, so that felt pretty good.

Saturday

Saturday morning before 4th of July at the Farmer's Market.  It doesn't get much better!

Saturday morning before 4th of July at the Farmer's Market.  It doesn't get much better!

  • City Bike
    • To - 22:04, 3.81 miles
    • Fro - 25:05, 3.81 miles

Got the bright idea to ride Peggy out to the Farmer's Market before it opened, lock her up, and do my long run out on the W&OD.  On the one hand, it was a stupid idea to ride my bike, go for a long run so I’m starving, buy a bunch of heavy produce and eggs, and then have to haul it all back home up the hills.  On the other hand, this was such fun!  I can’t wait to do this again, and just a little bit of planning should make it go more smoothly.

  • Long Run - 53:03, 4.13 miles
My turnaround point on the W&OD

My turnaround point on the W&OD

Sunny and breezy; this was such a lovely day. I do wish I had brought a handheld bottle, as this was quite a ways to go without water, and I couldn't see any readily apparent water fountains on the W&OD. I headed out toward Arlington. The W&OD is a rail conversion, and the flat nature of the trail meant I kept my HR in Zone 2 without ever having to walk. My lower back on the right side started to feel a bit tired/achy in the last mile. Nothing really bad, just....tired. That is the side where my hip has been bothering me a bit.  My stomach started growling pretty hard as I was making my way back, and I had no food on me. Fortunately, the Farmer's Market was opening up, and the samples were plentiful.

Sunday

Getting ready for almost two hours on the trainer.  Breakfast of champions.

Getting ready for almost two hours on the trainer.  Breakfast of champions.

  • Trainer Ride - 1:47:02
    • 10' warm up at 75% LT
    • 30' at 75%
    • 30' at 80%
    • 30' at 85%
    • 7' at 65%

It was raining when I woke up, and with a race the next day I didn't want to push too hard. I took to the trainer, keeping it aerobic. Estimated distance: 27.3 miles.  Took in: two bottles nuun, one cereal bar, one honey stinger waffle, and two episodes of Doctor Who. It felt a lot easier than I'm used to, which was kind of nice. There are so many hills around here that I feel like my HR is constantly spiking into the red zone when I ride outside.  I’m actually looking forward to building my bike aerobic base on the trainer this winter.  For now, though, I need to keep riding outside whenever possible to improve my handling skills.

Last week was a big one, and I’m enjoying the structure and challenge.  On the goggle front, I still don't know about the R1s. The visibility is incredible, and I want them to work so badly because of that. The sad reality is that I just don't think they suit my face. After a few adjustments, I didn’t have as much leaking as the first week.  They don't have an adjustable nose bridge, and they just aren't quite the right width, so things aren't sitting as nicely as I like.  Finding goggles that fit is harder than finding a comfortable bra!

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.