Wow, I can’t believe I have been at this now for over 3 months, but I’m happy to say week #13 of training is in the books! It was a good week and I was able to get in every work out on my training plan without having to switch things up too much. Here is what the week looked like:
-Monday: I used this as my Rest Day as it was a regular “work” day for me and I had done my 12 mile run on Sunday.
-Tuesday: I did my 3 1/2 hour Brick on Tuesday and it went very well. I really dreaded doing it at first, but once I was on my bike the time went by really fast! I chose a hilly course to ride for the 3 hours as I am preparing myself for not only the elevation at Mont Tremblant, but I have a very hilly Half Ironman (Challenge Quassy) coming up in June! Here is what the ride looked like:
I didn’t realize when I chose this course, which was from the St. George Half Ironman, that the last several miles would be straight up hill! So, I spent the last 30 minutes of my 3 hour ride climbing up a hill (yikes!). It was not awful, but I had been averaging a really decent speed until then. I got off the bike to do my 30 minute run and my legs felt very heavy, but as soon as I started running I surprisingly felt very light! I actually had to hold myself back a bit so I didn’t overdo it. It was a great run and I felt like I could have gone a lot farther that day! I put my information in Training Peaks when I was done and my coach texted me as soon as she saw it to remind me to wear my compression pants! I was so glad that she did, as I would have forgotten to put them on. I have found that they really do make a difference on how my legs feel the day after a big workout.
-Wednesday: This is the day I do a group cycling class that my Coach teaches at Main Street Energy Lab. It is an awesome class and I have become a much stronger cyclist from taking it. However, I woke up with really stiff joints, my muscles felt ok, but my knees were a little creaky! I didn’t know if I would be able to make it through a super intense workout. Initially, I was not going to go, but then I decided it was the best way to get my Interval workout done for the week. Here is what that workout looked like:
Needless to say, it was very tough! I really wanted to quit after the first 8 intervals, but it’s kind of hard to sneak out of a bike class…with your bike! So I stayed, but my legs were burning and I felt nauseated. I did not know if I could make it through 16 more, but after the first 4 minute recovery, I felt much better and managed to make it through the entire workout hitting the intervals! I was completely exhausted afterward, but I had such a sense of accomplishment and confidence boost that I completed such a hard workout the day after my Brick!
-Thursday: On Thursday I did my long swim workout (2700 yards) after work. I realized at the last minute that I would not remember the workout, so I jotted it down before heading out to the pool.
The swim workout went ok, but I had a hard time hitting some of the times.
-Friday: My long run day! I was looking forward to doing this outside, as the snow has finally melted enough here that it is safe to run on the roads around my house. However, it was raining and cold and my time was very tight, so I took it to the treadmill. 13 miles on a treadmill is not my idea of fun, but it went by really fast and I got all caught up on my daytime talk shows while running! 🙂 My loyal training partner Walter kept me company as well!
As soon as I finished, I jumped off the treadmill, showered, and headed to my daughter’s school to volunteer for an hour. My legs were pretty stiff and it was a challenge to sit in the little Kindergarten chairs while working on their math lessons, but I enjoyed spending time with my daughter and her sweet class mates. As soon as I was done there, I headed to the pool for a 2000 yard swim. This was probably not ideal after my long run, but it was the only other day & time I could get to the pool! I had a hard time again hitting the times again, I was supposed to do 12 x 100 on 1:45, but it did not happen. I did the best I could and will continue to push to faster times.
-Saturday: 45 Minute Recovery Ride, this was great! It’s so nice to do these recovery rides and I just enjoyed being on my bike not worrying about my heart rate, speed, or power.
-Sunday: 30 Minute Recovery Run, which was great as well! I did this outside and again, it is just so nice to run for pure enjoyment without worrying about my pace.
So Week #13 is all wrapped up and I am very happy about how it turned out! How was your week? What races are your training for? Were you able to fit it all in?