Monday, October 14, 2013

Ironman Training: Week 21

by Meghann on October 14, 2013

Peak training is complete!

Screen shot 2013-10-13 at 7.27.51 PM.png

Do you know what that means?! TIME TO TAPER!! Woo hoo!!

Admittedly the last week of peak training wasn’t terribly consuming, the biggest thing was my final long run. I was hoping to peak at 18 miles while training, but decided to drop it to 16. I still really good about that since my plan’s longest run was 150 minutes (which was what it took me to run the 16). Also, I split my long bike over Saturday and Sunday.

Monday

AM: 2400 yd Swim

  • 200 warm up
  • 2×50 back
  • 2000 for time (36:28)
  • 100 cool down

2000 yds for time is always a fun way to start off a Monday.

I’m pretty sure 2000 yds (40 laps) is the longest I’ve swam in a pool without a break before. i spent the whole time repeating the lap numbers in my head so I wouldn’t forget which one I was on.

Tuesday

AM: 60 min Bike Trainer

Same ole, same ole. Followed the workout from my plan.

AM: 20 min Run

Weekly run with Maddie

PM: Swim

No swimsuit = No swim. Oh, well.

Wednesday

AM: 2600 m Swim

  • 500
  • 5×100 w/ full pull kit
  • 200 kick
  • 4×50 hard @ 1:00
  • 200 kick
  • 5×100 w/ full pull kit
  • 500

Another Wednesday solo swim. My team decided to switch it up with an afternoon swim, but like having my Wednesday afternoons free.

Thursday

AM: 5 mi Run

  • Warm-up to track
  • 6 x 1000 w/ 1:00 rest
  • Cool down home

I’ve been missing way too many track practices lately, it felt good to get back out there.

PM: 1800 yd Swim

  • 400 warm-up
  • 3 x 100 hard @ 1:40 (1:26, 1:29, 1:30)
  • 200 easy
  • 3 x 100 hard @ 1:40 (1:26, 1:29, 1:30) <– same splits!
  • 200 easy
  • 3 x100 hard @ 1:40 (1:25, 1:30, 1:33)
  • 100 cool down

I’m really proud of this workout. I know they’re not the fastest splits of all time, but they’re fast for me. When I was first given the interval, I wasn’t sure I wasn’t going to make the cut. I pushed hard and surprised myself by not only making the interval, but smashing it. :)

Friday

AM: 16 mile Run

My final long run of training! I kept an even pace at the beginning, but switched to a 1:30 run/ :30 walk interval when I felt myself started to slow down. Those are my goal intervals for race day.

Saturday

XPgang.jpg

I met the XP gang at Ft. DeSoto for some group training.

AM: .75 mi Swim

Was hoping for a longer open water swim, but there was a shark sighting in the area that scared the crap out of my fellow swimmers. At least I got some swimming in.

AM: 29 mi Bike

Ft. DeSoto has a 15k loop that we did three loops of. The first loop was “easy” (aka I rode in the back while everyone else pulled me at their “easy” speed). The second and third laps were on our own at race pace. Well, my current race pace (I’m hoping to average 15 – 15.5 mph at Ironman Florida) is a little different than their current race paces, so my goal was just a tad bit faster.

We did a time trial start and I went first, with everyone quickly passing me. There was a bad headwind on the way out, but that also meant there was a nice tailwind on the way back. I found like hell through the headwind and enjoyed the tailwind as much as I could. The two loops went by fast and I ended up reaching my goal of even splits with an overall average of 16.5 mph. I’ll take it!

Sunday

AM: 30 mi Bike

I had plans of meeting my parents at Food & Wine Festival, so I brought my bike and stopped at the trail on the way and squeezed in 30 miles. My legs were tired from the long run and ride from the day before.

Weekly Totals:

Workouts: 11

Miles: 101

Time: 11 hours 11 minutes

I guess 1 is my lucky number this week?!

Well, that’s it! It’s Taper Time! Holy cow – I can’t believe i made it! Not much longer now!

One last thing!

I had to share this. I heard Hector speak at the Rocketman Expo back in May and he really is an awesome guy. Despite losing his arms in a electrical accident a few years ago, he hasn’t given up his passion for adventures. He’s a 3x Ironman finisher and is currently riding his bike across the country. He recently shared this video of how he changes a tire without hands and it’s truly inspirational.

If he can change a tire that fast without hands, then surely none of us have any excuses when it comes to changing our own tires. Nada

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