Triathlon Training: Week 8
Two weeks left! I am vacillating between feeling spot on ready and scared that it will be too hard. I know I’ve put in solid training and definitely know I can do it…but then I start comparing myself to others and that’s when the doubt comes in. Must remind myself: I’m running my own race!
Monday: 5.2 mile run/walk
I hadn’t done a “just run” kind of workout in nearly two weeks, so it was time. I hit our local trail just before 7 am and had a moment of panic. The last few times I ran it was on a treadmill which is easier (no hills, no wind resistance, no people/dogs to dodge). I dialed back one week on my Couch 2 5K thinking I’d be doing a 3/4/5. Instead it was a 3/6/4. But I surprised myself with it not feeling that hard, and I made it the full six. I did another workout as soon as I finished, and then just added some walking with a minute of run here and there to top 5 miles, which was my goal. The plan this week is a “recovery” week so it only called for 2, but I’m worried about my fitness level, so I’m trying to exceed the plan where I can.
Tuesday: 16.3 mile bike
My friend and I had agreed to a hillier route today, knowing the training would pay off on race day, but man, this one pretty much sucked. The hills were hard. But we kept at it, and when all was said and done, I was glad we’d done them. It made our usual route, which we ended up on towards the end, feel easy. (Side note: there was another reason why this seemed so hard, which I found out later in the week). At least it was a cooler day so that helped me get through.
Wednesday: 30 min run/walk, 30 min strength
A rainy morning brought me to the Y. Since I’d just ridden the day before I opted for a “warmup” on the treadmill. I wanted something easier so I did a 2/3 workout (2 min run, 2 min walk, 3 min run, 2 min walk, rinse, repeat). It felt good. Then, since I hadn’t done any strength last week, I worked the machines. It ended up being a tough workout.
Thursday: Rest
College move in day for my daughter = rest day. They had so much help for us I couldn’t even count hauling stuff up and down. It went really smoothly.
Friday: 50 lap swim
Back to the Y for a pool swim. The plan only called for 30 laps today (recovery week) but I felt silly going all the way there for that, so I did 50 laps. Unfortunately I found out that they are closing the pool for ten days to refurbish and repair it….right at the end of my training cycle! Ugh! I can still do open water swims on the weekends but I’ll have to find another pool at least once before the race. Boo!
Saturday: 10.25 mile bike – triathlon preview ride
I signed up for the “triathlon preview” but didn’t realize it was only the bike portion until later. I figured it still would be good practice, even if it wasn’t everything. It isn’t the whole distance because we couldn’t go into the park where the race will be held, and that is the last 1.75 mile of it, in and out of the park. Fortunately for me, the leaders for the ride brought repair tools and pumps because my tires were super low! Like 30 psi when they were supposed to be 80-85. OMG. Little did I know I’m supposed to be checking them and topping them off pretty much every ride, and I haven’t done it at all this training cycle. Ooops. They told me that could have been why riding still feels so hard, because I was doing it on soft tires. And sure enough, the preview ride, on nice full tires, felt surprisingly easy! Sure it is less hilly than where I have been riding but even so, the ten miles flew by. Lesson learned, I found my pump and I will be using it regularly! And it was a good confidence booster: I was firmly in the middle of the pack. Granted, the elite types wouldn’t be out for a practice ride, but of the people who turned out, I was having no trouble keeping up with. I even passed some! 🙂
Sunday: 45 min open water swim
No open water swims were on this week’s schedule but I had wanted to take my friend to the beach since she hadn’t done any open water swimming yet. The conditions weren’t as perfect as the last few times I went…there were cold patches in the water and more seaweed than I’ve ever seen. But it was still a sunny, beautiful morning and my friend was grateful for the practice.
This next week is the last big training week before I taper during the final week. It’s almost here!
Triathlon Training: Week 7
Just three weeks left until the tri! I am feeling good and strong about the training…I’m working hard and feeling it. I can’t quite believe we’re almost there. I’m at the point where most of the workouts are feeling tough. But I also see so much progress, and feel good about where I am at. Here’s what this week looked like.
Monday: 4.2 mile walk
I was tired from my brick workout at the gym the day before, and I didn’t want to head into dangerous territory with running, so I walked the 4 miles prescribed for today.
Tuesday: 60 lap swim
The plan called for 55 laps this week. I am at 60 and that is where I will cap the training, which is about 5/6 of a mile. It’s well over where I need to be for the race, but I want to be sure each workout is beyond the distance for that activity since I will be doing all three back to back.
Wednesday: 15 mile bike
This week’s plan calls for 16 miles, which seems kind of nuts to me since I’ll be finishing out at 12 on the course. I did 14 last week so I decided to just add one more this week for 15. I might do 16 as my peak, or i might just stay at 15. I did this ride with a friend, and found myself at one point struggling to keep up with her. 😦
Thursday: Yoga
I wasn’t sure what to do this day since my legs were really feeling it from the long bike ride. I didn’t want to tax my legs and I had planned on swimming the next day. Then I saw there was a yoga class that fit perfectly in my schedule for the day, so that ended up being it. It felt like the right choice. I needed to give my legs some recovery and the yoga loosened up my tight legs/hips nicely.
Friday:
45 min open water swim
This swim was awesome. I went further than I thought possible and even at the end, I could have gone longer. I did have some lapses into breast stroke, but I never stopped moving or rested at all. Once I warmed up and got into my groove I felt like I could just go on and on. I feel like swimming has come the longest way of the three for me.
Saturday: Brick workout: 50 min bike, 48 min run/walk
This workout was tough. It was warm and humid and I chose a hillier route on the bike to challenge myself. It was hard and I really struggled. The hills slowed me down so I only 8.5 miles in that time. I kept telling myself struggling now will pay off on race day. What was good about this workout is that I think I have nailed my strategy for the run portion: I will start out so to shake off the jello legs from the bike and then try to up the speed after a few minutes of just getting used to being off bike. What I do need to figure out is some GU or some nutrition to grab during the transition here. I found myself weak all day from this workout, and this isn’t everything I’ll be doing on race day.
Sunday: Rest
I thought about doing some walking today but I was so spent from the workout the day before I decided not to. There’s a lot going on with my daughter leaving for college this week so I’m going to cut myself a break and not stress about a rest day. Plus, this will allow me to really get a solid run in tomorrow, which I didn’t do at all last week except for my brick.
With only two weekends left to work with before the race, I’ll need to start doing some full practice run throughs of all three activities, so I get the hang of rinsing off my feet and riding in wet clothes. Next week there is a preview of the bike course, so I’ll be doing that, and then if the weather is good, I’ll try for a run through Sunday or Monday. Then another one over Labor Day…and then it’s on like Donkey Kong!
Triathlon Training: Week 6
I am kind of dumbfounded looking at the title here and realizing I’ve been working six weeks already towards this goal, with four more to go. On the one hand it feels like I’ve been working hard but on the other hand it feels like it hasn’t been quite that long. Will I be ready? I feel like I will but you never know what obstacles will get thrown in your way.
Monday: 14 mile bike
I was never able to get in my long bike ride last week due to my freak mandolin injury. I know that sounds nuts right? I sliced off a chunk of my right index finger making sweet potato chips and it really was quite a mess for several days. But by Monday I felt riding would be alright, so I met up with a friend who is also going to do this triathlon for a bike ride. It was her first for this training cycle, but she’s in far better shape than me so she can probably get by with a lot less training. We did 8 miles together and then I did 6 more on my own to get to my goal of 14. This is well beyond what I’ll need for the race, and feels good to know that I’m going well beyond it.
Tuesday: 3.3 mile run/walk
I wasn’t sure if I was ready to do Week 5 Day 1 on my Couch to 5K app for this one. It called for a 5 min run/2 min walk/7 min run/2 min walk/5 min run. It was rainy so I headed to the Y for a treadmill run and….I did it! I couldn’t really believe I had it in me. I kept up intervals after the app ran out to hit 3.3 miles. The plan called for 4 mile run this week, but I’m very happy with this.
Wednesday: 20 min stationary bike/40 min strength
I still wasn’t confident about a swim with my hand on this day so I went to the gym and did some strength training hoping to build up my base.
Thursday/Friday: Rest Days
I had intended for Thursday to be a rest day and Friday to be a swim day but I felt sick on Friday and decided it wasn’t going to happen.
Saturday: 60 lap swim
I covered my much better looking wound with a Tegaderm supposedly waterproof bandage and went to my local Y for the swim. The training plan called for 55 laps and I had intended on 58 just to keep ahead of it a bit (my last swim was 56 laps) but it felt silly to end on 58 and I felt good so I added 2 more to get to 60. 60 is the longest lap swim I’ll do in this training cycle, so it feels good to have nailed it already. I only dropped to breast stroke twice, at laps 30-31. That’s a big win. As to the bandage, it was not waterproof but it did at least still stay on and covered…and by 7 days out the wound is mostly sealed up and healing nicely. At this point the chlorine helped! 🙂
Sunday: Indoor BRick: 45 min bike and 40 min run
The plan called for 45 min bike and 3 mile run, but when my 45 minutes got me over 13 miles on the stationary bike, I decided I could cut back a bit on the run. For the brick I dropped down to Week 3 Day 1 and it was just the right length of intervals for the tired legs. I ended up with 13.4 miles on the bike (I am much faster on the stationary bike despite using the hilly setting….today I used level 9 and it felt tough but maybe i need to go higher) and 2.64 miles on the treadmill.
Next week the plan dials back for a bit of a rest week. I may switch it with the following week, which is college move in week for my daughter, so it will be a lot harder to get in the longer workouts. Either way, the training is feeling great and I am definitely seeing progress.