Sunday, August 11, 2013

Ironman Training: Week 12

by Meghann on August 11, 2013

100 miles!

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Still about 40 short of what I’ll be doing in November, but it’s a good start.

This week started off a bit slow, but ended with a great weekend of training. It’s the type of weekend that reminds me how much I love doing this!



We had a 6am flight out of Syracuse, but thanks to a 3 hr layover, we didn’t land in Tampa until close to 2:00. I was wiped from the flight and had an early evening hair appointment (who wants to workout after getting their hair done?!), so no Monday workout for me.


AM: 60 min Bike Trainer

Rollar coaster spin

AM: 15 min Run

Maddie and mommy run time.

PM: 2000 yd Swim

  • 300 warm up
  • 4 x 100 @ 2:00 w/ full pull kit
  • 100 steady w/ pull buoy and band
  • 4 x 100 @ 1:55 w/ full pull kit
  • 100 steady w/ pull buoy and band
  • 4 x 100 @ 1:50 w/ full pull kit
  • 100 steady w/ pull buoy and band
  • 200 cool down

This may look like a short swim, but it still kicked my butt. Coach has suggested that all of my swim workouts not included paddles to help build strength. My arms ached after this.


AM: 2000 m Swim

I forgot to log this one in DailyMile so I have no idea what the workout was. I do remember lots of paddle work and arms that still ached from the day before.


AM: 6 mi Track

  • 1.5 mile run to track
  • 8 x 200 w/ 20 sec rest (averaged 00:50)
  • 400 jog
  • 4 x 400 w/ 45 secs rest (averaged 01:45)
  • 400 jog
  • 8 x 200 w/ 20 sec rest (averaged 00:52)
  • 1.5 mile jog home

I really enjoyed this track workout. It was a nice break from the 1000s we’ve been doing lately. I’m also getting better at pacing myself. My sets are all pretty even paced, instead of my last set being 30 seconds slower than my first set like in the past.

PM: Swim

Just kidding. We were just about to jump in when a loud pang of thunder closed the pool. At least it decided to thunder before I got my hair wet instead of during the first lap.


AM: 60 mi Bike Ride


A new PDR!!! A little on the slow side, but happy to have some much needed time in my seat.

PM: 2 mi Run

Post-ride 2 mile run. Not sure if it was the salt I had on the bike, but I felt great for this run. Legs were ready to run, the only thing that slowed me down was the relentless sun and heat.


12 mi Run


New strategy for long runs: bribe myself with new locations to motivate me out of bed for long runs. Left a little on the late side and paid with it with extreme heat and sun. Other than that the run was good. Legs were really tired, but that’s to be expected.


PM: 1 mi Swim


I’m so happy Beth organized an open water swim, I really needed this! We paired up before hitting the water and I ended being on the same pace with a guy named Josh, luckily he had a bright yellow swim cap on so he was easy to spot in the water. We swam along the shore for 1/2 a mile then turned around and headed back. It was good practice since swimming the ocean is a bout a hundred times different than swimming in a pool. We were fighting a current, rough waters, and I think I drank about a gallon of salt water. It was a wake up call of how many more open water swims I need to work in my training. I liked the afternoon approach (it was nice to sleep in!), which makes them a bit easier to squeeze into my weekends. I’m hoping to try to get one in a few more times before race day.

Weekly Totals:

Workouts: 9

Miles: 100

Time: 11 hours 15 minutes

I’ll be in Seattle next week, which means it will be another slow week of training. I’m hoping to squeeze in a spin class while i’m there to mix it up a bit and am crossing my fingers the hotel has a pool. I already know the runs will be awesome!

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