Sunday, June 9, 2013

Ironman Training Week #3

by Meghann on June 9, 2013

A few things I’ve noticed this week:

  1. My hunger is out of control. I really need to dedicate a whole post to this, but I may hold off another week. If it’s this bad already, I wonder what it’s going to be like in 10 more weeks.
  2. I’m sore! I could barely life my arms on Thursday and I couldn’t decide if it was the pull drills on Tuesday night or CrossFit on Wednesday morning that had me immobile. It all blends together now, my body could really be sore from anything.


AM: 5 Mile Run

I loved starting the week off with a run.


AM: 60 Minute Trainer Ride

This week’s trainer workout featured speed drills. On for 30 seconds, then up to 90 seconds.

AM: 15 Minute Run w/ Maddie

I haven’t been wearing my Garmin on my post-trainer runs with Maddie. We go the same loop each week that takes us just over 15 minutes to complete, I think it’s about 1.6ish miles? I like going at Maddie’s pace and keeping the run pressure free with pace and distance.

PM: 2375 yd Swim


  • 200 warm up
  • 5×100 @ 2:00 w/ full pull kit
  • 4 x 25 w/ dead legs
  • 7 x 75 @ 1:20
  • 4 x 50 @ 1:10
  • 4 x 50 @ 1:05
  • 4 x 50 @ 1:00
  • 4 x 50 @ 0:55
  • 4 x 50 @ 0:50
  • 50 butterfly kick w/ board
  • 50 kick w/ kick board
  • 2 x 50 drill
  • 50 cool down

(Full pull kit = pull buoy, paddles, and band)

My shoulders burned after this!

I feel my team has finally got back into the groove of things. We were all over the place in the off season, but now that triathlon season is in full swing, we’re all making it to practice regularly agains and our workouts have become more focused. We’re all getting serious.


AM: CrossFit


Warm up: 200 m run; sh mob; 10 jumping jacks/seal jacks/fling jacks, 10 pvc pass thrus, 10 windmills ea, 10 jump squat, 10 str8 legged toe touches, 10 back ext

Skill Focus: Hang Power Snatch

  • Burgner Warm up (1-4) and build to working weight


  • 5 rds: 3 min on, 1 min off
  • 3 hang power snatch 115-135#/75-95#
  • 5 bicycle sit ups (ea side)
  • 7 box jumps 24”/20” (step down)

Finisher: alt hollow rocks and back ext until 100 total reps

This was a long WOD. By the way, isn’t it funny when a 30+minute WOD is considered long? The endurance athlete inside of me is laughing at that statement. I managed 12 rounds of the WOD with the #45.



Thanks to Tropical Storm Andrea, I traded my Friday rest day for Thursday. It felt odd to take a rest day in the middle of the week. I felt anxious, like I had to keep moving for some reason.


AM: 5 Mile Run

Since I track was cancelled on Thursday, I was on my own for speed work on Friday. I turned to my plan and did the recommended Fartleks. I had 6 rounds of 90 second pick-ups with 2 minutes of rest. I haven’t done fartleks in a while, I’m not sure what I missed more – actually doing them or just saying the word “fartlek” 😉

PM: 2700 yd Swim

  • 200 warm up
  • 400
  • 4 x 100 @ 2:15
  • 400
  • 8 x 50 @ 1:10
  • 400
  • 16 X 20 @ :30
  • 100 cool down

I headed straight to the pool after work and couldn’t believe how busy it was on a Friday night at 5:00pm. There are some dedicated athletes out there! Since the pool was only open until 6, I didn’t have time to procrastinate. I met my friend Courtney and we got straight to work. It’s amazing how fast 2700 yds go by when you’re not stopping to chat after every set. I swam right until they were literally kicking me out of the pool.


40 mile Bike Ride


My long bike ride for the week was done semi with my group of friends and semi on my own. I really enjoyed the change of scenery, it just sucks driving 1+ hours to ride for 2.5 hours. My whole day was basically dedicated to riding.


6 mile Run

My legs were tired after yesterday’s long bike ride and I could feel that on the run. I guess that’s something I’m just going to have to get used to. If I think my legs were tired today, just wait until I have to run 26.2 miles after riding 112! Holy crap i still have a long way to go until then.

This week’s stats:

  • Total miles: 76
  • Total time: 9 hrs 25 mins
  • Total workouts: 9

Next week should be interesting. I’ll be traveling for work and will be just outside Chicago Thursday – Monday. I’m going to try to fit a long bike ride in Wednesday after work, then bring my running shoes and swim gear to Chicago and hope for the best. This is just the first of many weekends I’ll be away during training, I’m just going to have to make it work the best I can.

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