Now that this week is done there are 4 weeks left until Ironman Arizona. I'd expected this week to go better than it did but family priorities completely eliminated a day's worth of training. When this happens it's so easy for me to see that I am a person that does best with a routine and a plan, not to mention a goal at the end. Even though I could have gone out and run in the evening of the lost training day, I couldn't get it together to actually do it. The two days of change (disruption) threw me off some. I didn't do as many trainings running or riding as planned. Didn't realize it until I started reviewing the week.
The long run was my longest training run in years. The long bike ride was my longest ride ever. Because I had to ride on Saturday and move my long swim to Sunday so I could cheer and support at the Esprit de She Triathlon, it was going to be a challenge to complete the 5500 yd swim before leg cramps set in. After the first 1000 in the set of 4 it was a battle of survival. I held them off as best I could until they grabbed hold and wouldn't stay away at 650 yd into the final repeat. My times were progressively slower as I got more and more cautious on the turns and tried to minimize the kicking. Still, given that Saturday's ride was a really good one, the trade off was worth it. I'll have to do the same thing next week unless I figure out a way to swim 3 times during the week and move a run to Sunday. Just writing this made me go look at the week - will move the 6000yd swim to Wed. morning and move a 1:00 run to Sunday morning for before leading a group ride as a coach (and for fundraising for Team Challenge). I'll see how that works out and may do it the following week as well because Linda and I will be doing the Komen 5K walk early Sunday Nov. 3.
Soreness was relatively high the last few days of this past week - no surprise given the weights, intensity, and duration of the training. Looking forward to my final 2 weeks of strength training before putting that away until December. 2 weeks of "chisel phase" as per Diane Buchta's expert guidance.
Week Totals -
Swim 3 times - Total 11,750yd
Bike times - 1x Road 7:12 (123mi); 1x Trainer - Total 1:20
Run/Walk 1 times - 1x /runwalk 2:50
Strength Training - 2x upper, 2x core, 2x lower
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Monday -
am - none: shifted swim to the afternoon
pm - Swim 3450yd - speed; strength train - power phase + core routine
200S, P w/buoy, K, 4 x 50K, 4 x 50 Fr
6 x (3 x 50 Fr RI 5s, 200 Fr ez RI 50s - all ended up on 5:30 interval)
18 x 25 Fast on :35 - #4, 8, 12, 16 - 1 breathe
100 CD
Tuesday - planned rest day (family needs)
Wednesday - unplanned rest day
Thursday
am - 2:50 Run/Walk
2:50 Run/Walk - 15.32mi, 10:44/mi pace (excluding WU, final mile, and CD)
pm - acupuncture; 1:20 Trainer bike ride - speed
WU - 20min build ez to mod, 4 x 15/15 pickups, 5 min ez
4 x 6mHard/3m ez
4 x 1mHard/15s ez
CD - 12m ez
Friday - feeling sore from speed ride and long run
am - Swim 3700 yd; Strength train - power phase (final session - chisel next week)
700S, 6 x 50 stroke RI 10s - 2 fly/fr, 2 ba, 2 br
Main set: 100, 200, 300, 400, 500Fr RI 10-15s/100, no break...
400, 300, 200, 100 Fr P w/buoy RI10s/100
16 x 25 RI10s - stopped after 4 due to leg cramps (from fatigue from long run and speed ride)
100 ez
pm - Finish strength training, including core routine; decided not to run - feeling sore and fatigued and don't want to jeopardize the ride tomorrow.
Sat
am - 7:12 Road bike ride, ~123mi
Relatively flat route - Encinitas-Carlsbad coast-Oside Path-Camp Pendleton-pacific coast-Dana Point-return. Practice race nutrition.
pm - none
Sun - Esprit de She women's triathlon - "coach", spectate, swim buddy volunteer
am - swim ~750yd EASY - not really a workout
pm - Swim 4650yd
200S, K, 300P w/buoy, 6 x 50 RI10s - 2 ba, 2 br, 2 fr
4 x 1000 Fr RI 60s - 14:47, 15:05, 15:20, cramps stopped me at 650yd
no CD
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