Sunday, June 23, 2013

Ironman Training Week #5

by Meghann on June 23, 2013

I need to start this post with a big WELCOME BACK to my family, who just returned from a 12-Day Mediterranean Cruise.

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Color me jealous! Derek and I were supposed to go, but had to back out when I landed my new gig. We’re hoping to go somewhere big for our anniversary in January to make up for it. 🙂

It was strange having them so far away for so long. I’m used to talking to my mom, sister, or little brother once a day, I really did miss them.

I have to give major props to Kelly and Ben for keeping up with Ironman training (as much as they could) while they were away. They were at the gym almost every morning to fit a run in, and even managed to do an open water swim in Monaco.

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Now, that’s dedication!

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Apparently the water was very chilly.

My training views weren’t quite as gorgeous last week, but it did feel good to get back to my routine after traveling last week.

Monday

AM: 1400-ish yd swim

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Distance is a total guesstimate since I’m not sure of the exact size of the hotel’s pool. Thanks to your tips, I’m looking into purchasing a “stationary swimmer” device for future travels. My coach already owns one, so I may end up borrowing his – fingers crossed!

Tuesday

AM: 60 minute Bike Trainer

Worked on ladder intervals this week. Pushed it hard for 1/2/3/4/5/4/3/2/1 minutes with 2 minutes of rest in between.

AM: 15 minute run w/ Maddie

Our normal post-trainer run around the neighborhood.

PM: 2700 yd Swim

  • 300 warm up
  • 8 x100 w/ 20 sec rest
  • 8 x 200 w/ 20 sec rest

Not my best swim ever, but I got it done. I know I need to get used to the longer sets, but they’re just so boring. Variety is the spice of life!

Wednesday

AM: CrossFIt

Warm up: 400 m run; ham & hip mob; 10 lunges, 10 transverse lunges, 10 inchworm push ups, 10 ring rows, 10 sit ups, 10 back est

Skill/ Focus: 4 x 400 m w/ a partner @ 1:1 (1 works, 1 rests) for total partner time

WOD: 6 partner rds ea NFT (1 works, 1 rests)

  • 8 manmakers 35-40#/25-30# (a push up but no oh press, keep db’s at side on the jump)
  • On rds 1, 3 and 5 max reps DB BOR*
  • On rds 2, 4 and 6, 20 evil wheels

*weight is same for manmakers and db rows

My partner and I kicked butt in the 400s! We had a total time of 12:18 between the two of us (4x400s each!). I was also RXing on the WOD, but ran out of time and had to leave after round 4 in order to make it home to shower before work.

PM: 3000 meter swim

  • 500 warm-up
  • 8 x 50 @ 1:00
  • 4 x 100 @ 2:00
  • 400 steady ( I did 300)
  • 6 x 50 @ 1:00
  • 3 x 100 @ 2:00 (I did 2)
  • 300 steady (I did 200)
  • 4 x 50 @ 1:00
  • 2 X 100 @ 2:00
  • 200 steady
  • 100 cool down easy

My long course swim for the week. Had to drop some sets to keep up with the fast kids, but still felt good about my workout.

Thursday

AM: Track

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  • 10 x 400s

More 400s! Definitely not complaining here. I still need to work on starting out slow and aiming for negative splits, but I felt comfortable with my pace.

Friday

AM: 46 mile bike ride

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I was aiming for 3 hours and came in just under that. It was my first long ride since I had my custom fit done last week and I could already feel a difference in the way I was riding. I’m still not breaking any speed records, but I’m seeing personal improvements with my speed and attitude while on the bike.

Saturday

AM: 7.25 mile run

I was not looking forward to my long run this week (and it wasn’t even that long!). For some reason building my running mileage back up has been more challenging than I was expecting. I had to mentally push myself to get through the 7 miles, especially in the nasty heat we’ve been having. Sadly, I think I’m just going to have to start waking up earlier to run (boo!). Also, running on tired legs isn’t helping. I know it’s an essential part to training since my legs will be very tired by the time I need to run in the Ironman, but it’s really hard convincing them of that.

Sunday

REST!

Man, it felt good to sleep in! Derek and I met his parents for brunch and I stuffed my face with three plates of all-you-can-eat deliciousness. Gotta love that never-ending hunger that comes with Ironman training!

Totals:

  • Miles:  78
  • Time:  9 hrs 38 mins
  • Workouts: 9

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