Summer Training 2012: Week 3

Three weeks down!

This week was definitely a test of being flexible with my training. While my training plan does allow for flexibility, I have to be a little creative. Shifting workouts around while triathlon training is a lot different than when training solely for a running event. There is a lot more to think about and consider!

Anyway, despite the changes this week, it was not too bad overall.

May 14- 20, 2012:

Monday: Bike 22.09 miles

Is it bad that I do not remember much from this ride? I remember my legs were tight until the turnaround, but other than that, I do not remember much. Oh, and I took a pretty picture of a butterfly.

Tuesday: Run 5.5 miles (Hills on treadmill)

Normally rain does not deter me from running outside, but with hail, strong winds, and lightning, I had no choice but to hit the treadmill. This is the first time I have ran on a treadmill in months and the first time I have attempted a hill workout on the treadmill. It was brutal and due to some leg pain, I cut the run short by a 1/2 mile. One positive thing to come out of this run was that I was not bored thanks to some Pan-Am on my iPhone.

Wednesday: Spin Class+ Strength Training+ Core/ Stretch (+ Physical Therapy)

With stormy skies, my gym pool was closed. I did not want to run (because I did the previous day), I could not swim or bike, so I had to do the next best thing- spin. Don’t get me wrong, I love a good spin class, but during this training, I would much prefer to get in my cycling miles in on an actual bike. A spin class every-so-often is not a big deal, and I found a new song to add to my playlist. After spin I did my strength training, core exercises, and stretching.

Thursday: REST

Friday: BRICK- Swim 1400m+ Run ~3 miles

This is where my whole “be flexible with training this week” idea went into practice. With iffy weather on Wednesday and pushing my rest day forward a day, I knew that I would be unable to get in a bike/ run brick this week. Instead I did a pseudo swim/ run brick. I am unsure how effective it was, but I felt really strong both in the pool and on the run. I probably ran a little further than three miles, but my watch did not find a GPS signal until four minutes into the run.

Saturday: Swim 1300m+ Strength Training+ Core/ Stretch

My arms felt dead during this swim and I actually had to cut it short by 300m. I have been doing more drill work which is tiring me out a lot quicker than swimming straight through. I know over time it will make me a better swimmer, but it is also a little frustrating. After swimming, I did my strength training with a few new exercises with core exercises and stretching.

Sunday: Run 10.01 miles

After two rough weeks of long runs, it felt nice to finally have a successful one, especially with the degree of difficulty I challenged myself with. In preparation for my half-marathon in less than two weeks, I wanted to incorporate some hills (or bridges) into my long run. I do not know if it was a result of the beautiful weather (in the mid-60′s when I started at around 7:30- rare at this time of the year!), running into an old music professor of mine on two separate bridges, or the fact that I am getting better at hills, but I felt really strong during this run. I pulled back on the pace a little (about 30 seconds per mile), but I hope I can push myself more during my actual race. My splits were very even other than mile 7 where I had to stop to use a hotel restroom. I am still not sure if I will get a PR on June 2nd, but I am hoping that I can at least run a strong and smart race.

• Running Mileage= 18.51
• Bike/ Spin Mileage= 22.09+ Spin Class
• Swim Distance= 2700m
• Total Distance= 42.28+ Spin Class

I can be happy with this week. I know that my mileage is nothing spectacular (compared to others) and I have been thinking a lot lately about increasing distance, but I want to get through my half-marathon in two weeks first. I’ll re-evaluate at that time. In the meantime, I will continue to do what I am doing and making the best of my workouts.

Last Week’s Goals:

• Be flexible with my training- lots of rain projected for the week. (CHECK!)
• Increase strength training weights (CHECK! And changed it up a little.)

Goals For Next Week:

• Do well on my phone interview.
• Start tapering down on my running mileage for my upcoming half-marathon (not much to taper, but still)
• Have a great time in Orlando at the USATF Coaching Clinic this weekend

Previous Weeks:

• Week 1
• Week 2

Have a great week!