Written 2/13 -Reconnected with my Physical Therapist this past Monday - she left the place she was at. This was Week #10 of 24 leading to Ironman Texas. Linda had Chemo #4 of 4 on Thursday. In anticipation of her feeling terrible by Sat. night, I shifted my workouts so I'd be done by Sat. afternoon, with nothing on Sunday. Hoping very much that she'll have passed the worst of it by Monday.
Wore some new running shoes, Newtons, twice this week for short stints. So far I like them very much but I'm being conservative and cautious. All workouts went well except for Friday's ride - couldnt seem to raise the effort to a high aerobic zone. After swimming a straight 2500 yard Freestyle at a good pace, Saturday's Brick of 2:45 on the bike followed by a :50 run (treadmill) went well. I felt like I could keep running for ever.
Am getting more focused on the April 2nd (Half) Ironman California 70.3, having planned my training leading up to it, including a taper. Not wanting to sacrifice the prep for Texas, I am not doing a 'full' taper. I'll taper for the week before but not as much as I would if it were my key race of the first half of the season. I looked at last year's results. My goal is to finish in the top 10 of my age group and a 5:15 if everything goes perfectly.
Worked on and sent out training plans to 3 of the 7 family members doing Iron Girl Atlanta sprint triathlon. Looking forward to helping them succeed!
Weighed 159 lbs during the week.
Week Totals
Swim 3 times - 9300 yd
Bike 4 times - 3x Trainer 4:45; 1x Road 2:43 (43.8 mi)
Run 4+ times - 1x run :54; 1x eliptical 1:00; 2x treadmill 1:56; 2x stairmaster :20
Strength Training - 2x upper, 3x core/shoulder rehab/BOSU, 2x lower - 3 sets of12-15
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Mon rest day - Physical Therapy; overate at dinner at Chart House
Tue 2/8
am -Swim 3000 yd; Treadmill run 1:06; core
650wu; 5 x 50 Fr drill on 50; 50ez; 6 x 200 Fr on 3:00 - 248, 49, 48, 48, 47, 46;
50ez; 9 x 50 Fr on 50; 3 x 100 K on 2:10; 100sd
Treadmill run 1:06 +5min wu and cd (used new Newton shoes 10 min); 10 x 1min H/2min recovery
intensity was less than all out due to concern about soreness from last Sunday's long run
pm - Strength training; 10 min wu Stairmaster
Wed 2/9
am -Trainer ride 1:45
9 x 1:30H/2:00 recovery
HR141/119 (141 not high enough)
pm -Swim 3000 yd; core
600wu; 6 x 50 Fr drill on :50; 6 x 200 Fr Fartlek on 3:10 - alt 50ez, H - 246-249;
50ez; 4 x 75 K on 1:40; 50ez; 8 x 50 Fr H on 55; 100sd
Thu 2/10
am -Brick 1:45 trainer ride/:54 road run
bike HR125/119; Run HR132/124
pm -strength training; 10 min wu Stairmaster
Fri 2/11
am -Trainer Ride 1:15, HR108ave;
hard time getting going
pm -:60 Elliptical Run (moved from Sat.)
Sat
Swim 3300 yd; 40 min break; Brick (moved from Sun) - 2:45 road ride/:50 treadmill run
600 wu; 2500 Fr - 35:47 (500 splits - 707, 710, 714, 713, 703) lost about 4 sec on 3rd 500 w/external issue (Phil - 36:06); 200 sd
Road Ride 2:43 - 43.8 mi, 16.9mph ave
Treadmill Run :50 +5min walk cd (1st 20 min wearing new Newton shoes)
Sun - day off except for core, BOSU rowing, and shoulders using tubing.
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