Sunday, September 15, 2013

Ironman Training: Week 17

by Meghann on September 15, 2013

Bam!!

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Talk about an AWESOME week of training!!

Seriously, after back-to-back weeks of traveling, I NEEDED this! Suddenly everything doesn’t seem so distant and out there, it all looks very real and is starting to seem very doable. I’m officially in the thick of training and the next few weeks are definitely going to hurt, but they’re going to be awesome. 🙂

Monday

AM: 7 mi run

After a long weekend of work in New Jersey, I needed a good run on Monday. Luckily Theodora agreed to join me for a 7 mile adventure.

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Despite my double dose of sangria the night before, I practically bounced out of be when my alarm said it was time to run that morning. Theodora took me to the westside trail and we ran to downtown.

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(so cool to see the freedom tower almost done!)

The weather was amazing and my legs felt great. It was a good run and a good chat with a good friend I don’t get to see nearly enough. Love her!

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Tuesday

AM: 70 min Bike Trainer

My legs were itching to hop back on the trainer on Tuesday. It felt really good to pound out some intervals.

AM: 20 min Run

Maddie and I extended our route a bit to reach the 2 miles now recommended in the plan. That just meant there was more space to sniff and pee in for Mads.

PM: 2650 yd Swim

  • 300 warm up
  • 700 steady
  • 550 steady
  • 450 steady
  • 300 steady
  • 150 steady
  • 100 fast
  • 100 cool down

Coach wanted to incorporate some longer sets into our workout. Everything was steady (minus the final 100). He wanted us to focus on pace and not burning out.

Wednesday

AM: 2000 m Swim

  • 300 warm up
  • 8 x 50 @ 1:00
  • 4 x 100 @ 2:00
  • 2 x 200 w/ 40 secs rest
  • 4 x 100 @ 2:00
  • 100 cool down

It’s amazing how tired my shoulders were after yesterday’s longer sets. The good news is I was able to keep all the intervals, but it definitely burned.

Thursday

AM: 5 mi Hill Repeats

The track was full this morning, so we had an impromptu “Plan B.” We ran to a local bridge and did repeats pushing hard up the bridge, taking it easy on the down, and doing time trials on the way out. I definitely struggled here. I haven’t been making track practices lately and it definitely showed. 🙁

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On the other hand, I really enjoyed running in the adorable 4″ compression shorts Moving Comfort sent me. They were uber-comfy and didn’t ride up at all. I think I found a new favorite running short!

PM: 800 yd Swim

We started with a 400 yd warm-up, then “Coach Courtney” walked us through a mini stroke clinic. I’m really bad at breaking my wrist when I pull, so she showed me some drills to help improve it. This is a habit of mine that my coach has been trying to get me to break for months, but I never fully understood what he meant. Courtney is great with coaching younger kids and basically coached me as she would a 5 yr old (“pretend like you’re painting the bottom of the pool” etc) and it immediately clicked. So basically if you want to have a breakthrough with me, you need to coach me as if I’m a 5 yr old. 😉

We were only able to get abut 800 yds in before it started to rain. Boo.

Friday

AM: Brick! 30 mi Bike Ride/ 5 mi Run

The 30 miles were great. I was quick, efficient, and felt on my game. However, the run sucked. It was 11am by the time I put my running shoes on and the sun was out in full force. The hot and humid run was MISERABLE. I had to dump water on myself at one point for some relief. I never want to have that feeling again.

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(I guess I like to look like a monkey when I do bricks?)

Saturday

AM: 90 mi Bike Ride

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New PDR!! The ride was great! It was tough, but still doable, and a great confidence booster for my century ride next week. It also helped to ride with someone else for the first 45 miles. I haven’t ridden with anyone else in so long, it was great to have the company!

Sunday

AM: 14.5 mi Run

Not my favorite run ever. My legs were tired from yesterday’s bike ride and the heat and humidity were just as terrible as they’ve been all week. I ended up doing a walk/run for the last 5 miles, which helped keep me focused. I’m also thankful the path I ran had water fountains. I had to stop and refill my 20oz water bottle 3 times. I don’t know how people run without water bottles in this heat – I would die!

Weekly Totals:

Workouts: 11

Miles: 175

Time: 16 hours 44 minutes

Next week I’ll cross the PDR line again with my first century! Can’t wait!

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