training review: Reston Sprint Tri Week 17

Oh peak week, you did not go how I planned.  I talked in my last post about my ankle issues, so rather than rehashing all that, I’ll just do the usual end of week recap.  Sigh...

My totals:

Swim - 2:42:02, 6525 yards

Bike - 58:03, 18.62 miles

Run - 1:18:55, 6.41 miles

 

Monday

  • Swim - 46:23, 1725 yards

Breaststroke recovery swim with fins, followed by the hot tub.

Obviously my Garmin miscounted my laps somewhere, since I definitely got out on the same side of the pool as I got in.  I don't know where that extra 25 yards came from. At any rate, a nice swim. It felt good to focus on something different, especially a more lateral leg movement. Toward the beginning my fins were digging into my feet a bit, and I was wondering if I'd be able to swim with them for 45 minutes, but as I focused on my form, the fin irritation went away. Seems it was all mental!

Tuesday

  • Run - 30:03, 2.4 miles

Such a gray day, but the rain held off. I went for loops in the apartment complex, but even still my legs felt tired. In fact, when I stopped my left Achilles cramped up something fierce. I stretched it out on the curb and made it home okay, and felt much better after my shower. Still, I've never felt anything like that before and it was not pleasant.

Best part: today was this week's short run, and it was 30 minutes! I'm a person who does a 30 minute short run!!

Wednesday

  • Swim - 57:41, 2400 yards
    • 200 choice warm up
    • 8x25 kick :15 (odds fast/evens smooth)
    • 3x [6x50 :10, descend 1-3, 4-6
    • 200 pull (100 smooth/100 fast)
    • 1x100 non free w/ :30]
    • 200 cool down

I barely looked at my watch today, and that's a good thing. I swam by feel, and didn't sweat each little second, and my reward was feeling a lot more mentally positive during this swim. It was all about form and fun again, instead of time and pace. After the fact I checked out my data, and I nailed all my 50s descending! Nothing super speedy, but each set of 3 got faster.

I also brought my water bottle with me to the pool deck. I haven't done that in awhile, not since reading an article by Chrissie Wellington about how you should train like you race and you can't drink during the swim leg. All respect her, but maybe that's something I should only do now and again. I felt much better being able to drink between sets! :) Happy days in the water again!!

  • Trainer Ride - 58:03

Noooo! I think my cadence sensor is dead.  3 minutes in each gear all the way up to big ring little cog, then back down. I'm covered in sweat and have shaky legs, so I feel like I worked hard.

Thursday

  • Long Run - 48:52, 4.01 miles

Will you look at that? A 4 mile long run. And just 7 months ago I was still speed walking. Slow and steady wins this race!

Amazing how quiet 66 is so early in the morning

Amazing how quiet 66 is so early in the morning

I started to get quite warm/sweaty, so my resolve to wear long sleeves as sun protection is going to be tested, I know. But I will remain steadfast and avoid too much exposure. This run was mostly enjoyable, I tried to think about posture and stay relaxed. I actually made it all the way to the 66 crossing, which was unexpected.

  • Post Run Stretch

Mostly calves, feet, and hammies

Friday

  • Swim - 57:58, 2400 yards
    • 200 choice warm up
    • 4x150 :30 (50 kick, 100 swim build)
    • 4x25 :10 (fingertip drag drill & fist drill)
    • 4x150 :30 (as 50 free/50 non-free/50 free)
    • 4x25 :10 descending
    • 4x150 pull :30 (easy/medium/strong)
    • 200 cool down
after so many rainy days, it is lovely to see the sun

after so many rainy days, it is lovely to see the sun

Besides the kick sets making my foot/ankle hurt, this workout was good. I put a lot of focus on those drills, and body rotation was big in my mind the whole time. Except for the last two of those pull sets, where my back and shoulders were just done.

Saturday

R.I.C.E. day.  Blah, I am crap as resting.

Sunday

Sigh, more RICE-ing.

Week 17 has ended with me feeling quite down.  I’m anxious that my tendon will continue to hurt, and that I will lose huge fitness not being able to train for the next two weeks.  I’m also strongly reminded of my true goal...to be able to race and be healthy enough to start training for the next one.  Just last week I was complaining how that goal was too simple, but here I am, wanting more than anything to follow through and reach that goal.  That means not being my own worst enemy, and letting myself heal.

 

training review: Reston Sprint Tri Week 13

I headed into Week 13 excited to try out the new schedule I figured out last week.  My workload was roughly the same, except for having one less bike workouts.  Even still, it seemed to give me the reprieve I needed, as I was feeling less fatigue this week compared to others.  I also brought myself back into line with eating meals that better agreed with my stomach.  That especially gave me a better feeling of energy compared to the sugar-heavy weeks prior.  Here’s how the last week went.

I spotted these tulips during my walk on Saturday.  I'd never seen purple ones like these!

I spotted these tulips during my walk on Saturday.  I'd never seen purple ones like these!

My totals:

Swim - 2:42:16, 6900 yards

Bike - 1:52:05, 27.75 miles

Run - 1:33:52, 7.62 miles

Monday

  • Swim - 52:37, 2300 yards
  • 400 warm up (150 swim/50 kick - repeat)
  • 3x200 pull :20 descend
  • 300 swim (100 free/50 non - repeat)
  • 4x100 :15 (25 sprint/75 strong)
  • 200 swim
  • 4x50 :10
  • 200 cool down

Oh my, this was tough work. Let's start at the top and work our way down, shall we? 200 pull descending went: 3:49.5, 3:50.8, 3:42.5, so we'll call that a partial success. 4x100 sprint/strong...where has my speed gone?! The fastest 100 was my first at 1:47.1 and I'm starting to wonder if that time I got a 1:41 was influenced by some kind of magic. Same with my 50 repeats...my fastest was 51.4, and I can't even remember what it feels like to crack the :50 mark. Ughhhhh.  On the other hand, every single set of free I did was under 2:00/100, and in the grand scheme of things, I'm happy with that. A year ago I was happy to have a 2:45. Perspective is the real magic.

Tuesday

  • Run - 21:16, 1.71 miles

60 degrees and the sun was coming up. I went with fitted shorts and my long sleeved tee. The birds were chirping a lot this morning, and I saw plenty of azaleas blooming in the neighborhood. I was moving slow today, trying to keep my HR from spiking on the hills. My calves finally loosened up, and I felt pretty good.  Despite not being thirsty, my mouth was super dry. Pollen, maybe? Hasn't rained for a bit, and everything is covered in it.

  • Post run Stretch
  • Strength Training

They're changing the tracking system for the machines at the gym. Grrrr, I hate change like this. I need to figure out a different system.

Wednesday

  • Swim - 55:16, 2300 yards
  • 600 warm up (100 swim/50 kick - repeat)
  • 300 pull (breathe 3/5 by 50)
  • 4x50 :10 (fast kick/sailboat drill)
  • 4x50 :10 (ankle buoy)
  • 4x50 :10 build
  • 4x50 :10 strong
  • 300 pull (breathe 3/5 by 50)
  • fun cool down: 50 Tarzan/50 dog paddle/200 choice

I think this marks the third time I've done a variation on this workout, and each time is fun. The sailboat drill and ankle buoy tend to feel awkward, but I slowed down and concentrated on my core and rotation to get the most out of them. The 50 build absolutely has a mental component. Sometimes after coming off the wall it is so tempting to relax and cruise back, but I resisted and pushed all the way home. Quite exciting, as all of my build 50s and most of my strong 50s wound up negative splitting. Sure, some of that is because my flip turns all landed so I came off the wall quick, but still. Happy days!

  • Trainer Ride - 42:04

Watching the West Wing, as preparation for listening to the podcast. Since the bike was back on the trainer, J and I were fussing with the tension for awhile. Then I started having issues with my front derailleur, as it wouldn't shift smoothly from the small to big ring. Sometimes it would, but sometimes it would just make a bad noise and not move.

Thursday

  • Run - 28:25, 2.31 miles

I awoke to temps in the mid 40s, so I pulled out the capri's and gloves again. I ditched the gloves into my waistband on the way home, and wish I'd done that sooner. I tried to stay really slow and relaxed, but on the turnaround I started to feel tight in my left shoulder/upper back. My calves were feeling the hills, but nothing too bad. I lost count of how many robins I saw, and the azaleas and dogwoods are looking good, too. Some people's tulips are on the way out, though.

  • Strength Training

I added in a lower back exercise on the stability ball, since I've decided my core is keeping me from being my best on the bike. Other than that, all the usual suspects. Tough work on the chest press. I haven't increased anything, so not sure why it feels so hard?

Friday

  • Swim - 54:23, 2300 yards
  • 200 swim/ 50 single arm
  • 200 pull/ 5 back kick
  • 300 pull :30 (easy/med/fast)
  • 2x50 :30 RACE!
  • 300 pull build :30
  • 2x50 :30 RACE!
  • 300 swim (50 nonfree/100 free - repeat)
  • 2x50 :30 RACE!
  • 300 easy
  • 4x25 :15 (odds Tarzan/evens underwater recovery)
  • cool down 50 kick/150 swim

Woo man, this swim had me gasping for sure. Lots of 50s sprints in there, and on the very last one I finally got a :49.9! It has been a long time since I got below a :50 50, and it was exciting to see that number again. All those 300s make it tough, too, since you're mixing endurance with sprinting.

  • Run - 35:07, 2.83 miles

70, a bit breezy, and overcast for this long run. Despite the lack of sun I still went with long sleeves up top, since UV rays scoff at a little cloud cover. Fitted long shorts were comfy, and I wore my cap since showers were in the forecast. It wound up not raining on me, though.   I ran purposefully slow. I'm trying to respect the fact that I need to go slow and build my aerobic engine. Not that I'm complaining....going slow means getting to get a really good look at all the pretty flower blooming action going on this week. Azalea madness!! As usual this run was a bit tough coming home since it is uphill, but I concentrated on my posture since that was what started to fall apart when I was tired at the end of the 5k a few weeks ago. I managed to keep my HR fairly low considering the climbs.

Saturday

It rained overnight, kept raining through lunchtime, and the ground was wet for far longer.  I ditched the idea of taking the city bike out and went for a walk instead.

Sunday

  • Bike - 1:10:01, 14.69 miles, 606 ft of gain

Did an out and back on the W&OD to Vienna and it was lovely and sunny with a bit of breeze. Maybe 55? I did bike shorts, a long sleeved tee, and my vest. I got a bit warm at times, but I would have been cold in the wind without the vest. Dressing for the bike is still tricky. I had a lot of tension in my shoulders today, and I noticed it especially on the way back. My lady bits were complaining, too. I don't know if I'm just not acclimated or if something about my fit is wrong? At any rate, except for one hill that snuck up on me so that I was stuck in too challenging of a gear, everything went well and I had fun. Why do I always lollygag when bike day comes? I have such fun when I get out there!

  • Run - 9:04, .77 miles

Quick little transition run in the apartment complex. Dismounting the bike my low back felt tight. My legs felt like jelly for a couple minutes, but then I had no pain and it was my HR that felt all over the place. It settled out around the 0.6 mark, and I feel like at that point I could have certainly kept on running.

So Week 13 went well.  I managed to have successes in all three disciplines, which is unusual.  I broke through my speed plateau in swimming, had my longest bike ride ever, and rounded out with plenty of low heart rate running to keep building my base.  Nice!  For the next four weeks I’m building volume, and I’ve never done that before.  It may be a bit tough, but I’m ready for it.