Sunday, May 26, 2013

Ironman Training: Week 1

by Meghann on May 26, 2013

Man, talk about a wake-up call. First week of Ironman training and I’m already wiped. My legs hurt, my shoulders are tired, and I feel like I could sleep for days on end. Oh, yes. It hurts, but I love it! It feels good to be training again!

Phase 1 of my 24-week training plan is the adaptation phase. It’s all about re-building a base and slowly working up the intensity. Unfortunately, it just happened to work out that week one was also the same week I returned from an intense work trip. No rest for the weary, right?

Monday

AM: Technique Swim 2,000 yards

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Warm-Up:

  • 200 freestyle
  • 100 kick
  • 200 freestyle
  • 100 kick

Main-set:

  • 100 kicking on stomach w/ arms at side
  • 5 x 50 25 kick on left side, 25 kick on right side
  • 5 x 50 S2S kicking drill (switching sides every 6-9 kicks)
  • 5 x 50 25 kick on left side, 25 kick on right side
  • 5 x 50 catch up stroke

Cool Down

  • 200 freestyle
  • 100 easy choice

I was able to hit the pool before work, but unfortunately did not allot enough time for the full 3,000 yds the workout originally called for. The kicks on the side were slow moving and I knew within the first set that I wasn’t going to have enough time. I shortened it appropriately (what you see above) and just did what I could. It was my first solo swim without my team in a while and it was calming having the pool to myself.

Tuesday

AM: 70 minute Turbo Bike

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It’s amazing how much better the bike trainer is when you have a set workout to go by on it. Derek and I had watched The Office finale the night before (LOVED the way they ended the show) and I had the urge to watch the first couple of episodes of the series on Neflix the next morning. I put the show on, hopped on the trainer, and was good to go.

AM: 15 minute run

After my cool down on the bike, I switched my cycling shoes out for running shoes and took Maddie for a short 15 minute run around the neighborhood.

Wednesday

AM: CrossFit

S. P. R. I. N. T!!!!!!!!

Warm up: 400 m run; hip/hammie mob; 2x: 8 (4 ea) 1 arm db swings, 5 inchworm push ups, 8 alt lunges, 8 split jumps

WOD:

6 x 100 m sprints (rest 2 min btwn)

EMOM for 20 min

  • Odd—15 burpees
  • Even—15 swings 53#/35#

Probably the toughest WOD I’ve ever done. You realize just how short a minute is when you have to do 15 burpees in it. That’s one burpee for every 4 seconds, or 150 burpees total if you were to do all the rounds in the 20 minute EMOM. I did not. I managed to complete the first few in the beginning, then couldn’t get all 15 burpees in if I tried. There was a point where I felt like I had to puke and needed to rest a couple of rounds. It was brutal.

In other news, I spoke with my CrossFit coach and have decided to continue with CrossFit during training, but I’ve dropped to the once-a-week plan. Since my Ironman plan suggests doing weights once-a-week anyway, I figured I might as well stick with it through CrossFit. That way I still get my weekly CrossFit fix and don’t feel pressured to go three times a week like I was. It’s also a reduced rate, so I’m saving money too. Win-win!

PM: 2,500 yd Swim

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  • 200 Warm-up
  • 300 Steady
  • 100 Kick
  • 2 x 150 @ 3:10
  • 100 Kick
  • 4 x 75 @ 1:45
  • 100 kick
  • 6 x 50 @ 1:00
  • 100 kick
  • 15 x 25 @ :40
  • 100 kick
  • 200 Cool Down

Thursday

AM: Track 4.8ish miles  

  • 1.2 mile jog to track
  • 7 x 400s w/ 200 jogs in between
  • 1 mile jog back

I met the group for an early morning track run. It had been ages since I’d been on the track and I could feel it. I forgot how to pace myself and ended up walking a lot of my 200 “jogs” instead of, well, jogging them. I hope this turns into a weekly thing because doing track work by yourself frankly blows. It was nice to have some encouraging buddies out there (even if they were lapping me!).

Friday

30 mile bike ride

My long bike ride for the week.

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2 mile run

Followed the bike ride with a run. My legs were done at this point. Ugh. It was also hot. That’s what I get for starting at 11.

Also, totally forgot sunscreen.

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Learned that lesson the hard way. Went out and bought a brand new bottle of sport sunscreen for my cycling bag that night. Will NOT be making that mistake again!

Saturday

Rest

My body was craving a rest day and Maddie was craving a beach day.

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Sunday

6.2 mile run

Nice easy long run to finish the week.

Weekly Totals: (will be fun to see these number rise the deeper I get into training!)

  • 9 workouts
  • 62 miles
  • 8 hrs 7 mins

How was your training last week? Get any good runs/ rides/ swims in?

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