Ironman Training: Week 18

Here we go again…

Another week down. Not quite as intense as last week, but I’m happy to see that beautiful 100 up there. 🙂

Monday

AM: REST

I was wiped after last weekend’s long ride and run and in desperate need of a rest day. It was great – I slept in and took some to time to just chill.

Tuesday

AM: 70 min Bike Trainer

Longer intervals on the trainer this week.

AM: 20 min Run

Another good run with Maddie.

PM: 2500 yd Swim

• 300 warm up
• 8 x 25 accelerations
• 5 x 300 @ 6:00
• 50 easy
• 4 x 100 @ 2:00
• 50 cool down

Great swim with some longer sets. I’m actually starting to refer these type of workouts in the pool.

Wednesday

AM: 2000 m Swim

• 300 Warm Up
• 2 x 50 accelerations
• 200 kick
• 4 x 100 w/ pull kit
• 4 x 100 w/ paddles
• 4 x 100 free
• 200 cool down

Courtney referred to this as our “strip tease set” since we slowly discarded equipment as the sets went on. It was a pretty straight forward workout, which is always nice in the morning when I’m not fully awake yet.

Thursday

AM: 5 mi Hill Repeats

The track was closed again this week, so we headed back to the same hill workout we did last week. Yet again, it burned and I was reminded how terribly out of speed shape I am. I felt okay the first few repeats, but the last stretch killed me.

PM: 2200 yd Swim

• 500
• 5×100 @ 2:00
• 3 x 400

I got to practice early and did an extra 1000 yds before the rest of the gang got there. I was hoping to hit 3000 yds with the extra warm-up, but coach decided to give an easy day and assigned some easy 500s (400s for me) before calling it a day.

Friday

AM: 60 minute trainer

I kept it easy on the trainer, just getting some time in on the saddle.

Saturday

AM: 10 mi Run

Shorter run this week in anticipation of the 100 mile ride planned the next day. I kept it easy and just enjoyed the run

Sunday

AM: 100 mi Bike Ride

My first century! The ride didn’t go exactly as planned, but I still enjoyed it. I loved the laid back attitude of the organized ride and would do it again in a heartbeat.

I have another century in two weeks. It’s crazy how riding 100 miles doesn’t seem as scary as it once did. It still sounds really long and a little boring, but it also sounds doable. 🙂

Weekly Totals:

Workouts: 9

Miles: 154

Time: 15 hours 39 minutes

I have a recovery week this week, which comes in handy since I’ll be working this weekend. My goal is to get at least one long run in and a two hour bike ride. We’ll see what happens. 🙂