Summer Training 2012: Week 6

Thank you for your comments on yesterday’s post. It is good to hear some feedback and I will be sure to write some posts based on your suggestions. Keep them coming!

Today was a big day for me. Two weeks ago I attended a USATF Level 1 Coaching Clinic down in Orlando. It was a long weekend of presentations in preparation for an online exam to become a certified coach. Today I finished the exam and made a passing score! I am officially a certified USATF Level 1 Track and Field Coach!

One certification down, one to go! I am determined to get my personal trainer certification by August! Cross your fingers for me!

Anyway, this week was interesting because I took a complete seven days off from running. It was nice to give my legs a little bit of a break while focusing on the other two sports of the triathlon before my race this Sunday. I had some frustrations, but it was still a solid week.

June 4- 10, 2012:

Monday: Swim 1100m+ Strength Training+ Core/ Stretching

I was actually very surprised that I felt so great following my half-marathon only 48 hours before. I expected to be very sore from the hilly course but on Monday, I only had minor soreness in my quads. Even so, I stuck to the pool for a semi-difficult swim along with strength training (targeting my triceps primarily) and core work with stretching.

Tuesday: Bike 24.28 miles

This ride was scenic- I saw a snake, a tortoise, and a hare! Sometimes I forget how beautiful Florida can be. Going out, this ride was tough. I was biking directly into a nasty headwind but the ride back was where I really picked up speed. I am not 100% happy with my progress on the bike going into my triathlon this Sunday, but I am really going to focus and hone in on some serious sprint work in the coming weeks.

Wednesday: Swim 1050m+ Strength Training+ Core/ Stretching

Not the swim workout I was hoping for. While I enjoy swimming much more than I did when I first started, I know that I have a LOT of work to do. I know that my form is horrible (sinking hips, a “catch” when I breathe, and my hips sway) and needs serious work, but right now I do not have the money for swim lessons/ coaching. About the only redeeming part of my swimming is that naturally gravitated to a bilateral breathing pattern from the start. I rely on YouTube videos and drills to work, but I have a ways to go. During this workout, everything was going wrong from the beginning and I was getting frustrated. I knew that it was not worth the frustration to continue if I was getting nothing accomplished so I cut the swim short.

Despite a bad swim, my strength training (biceps and legs) went well as did my core work and stretching.

Thursday: Spin Class+ Core/ Stretching

My plan originally called for a bike but due to major storms all day, I was forced to swim or take a spin class. My gym’s (indoor) pool was closed due to the weather so I took a later spin class. It was not my favorite class (I wasn’t a fan of the RPM release we did) but I worked up a good sweat nevertheless. While waiting for class to begin, I did core work.

Friday: REST

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

After Wednesday’s frustrating workout, I came back to the pool with new determination. The pool was very empty with only myself and three other swimmers in the water (usually all of the lanes are filled and I am sharing with at least one other person) so I was able to get in a decent swim. The distance may not have been far, but I really focused on drill work and short, but fast sprint sets. I also was able to get in a third day of strength training (rare for me) and did almost the same workout from Monday (with added squats and deadlifts).

Sunday: Run 5.22 miles

My first run after a planned seven day, mid-training break from running. To say that this run was rough would be an understatement. I was stiff, my right calf had a huge knot in it (I woke up at about 2am with a wicked Charley Horse! Ouch!) and it was ridiculously humid out, but I still got the run done with a smile on my face. I took a few walk breaks but I know that I will be back in the swing of running within a few runs.

• Running Mileage= 5.22
• Bike/ Spin Mileage= 24.28+ Spin Class
• Swim Distance= 3,450m
• Total Distance= 31.64+ Spin Class

A lower running mileage week, but I am happy. I thought that taking a full week off from running would drive me crazy but I actually did not have a problem with it. It was nice to stop for a week and focus on other areas of my triathlon training that need some serious work before my triathlon this coming weekend. It was also my longest time off from running in over eight months and it was nice to allow my legs to reset for the remainder of training.

I realized this week that I am going to have to pick up training pretty aggressively following my race this weekend if I want to race an Olympic triathlon in early August. I don’t just want to complete the Olympic distance- I want to complete it well. I want to be competitive. I know that i will not be the fastest or strongest one out there, but I also know that I can be a contender if I buckle down and log some serious training. In the past I have never had a problem with pushing myself to my limits, but lately I have been fearful of this and I do not know why. It is time to throw all fear out the window and just do it!

Last Week’s Goals:

• Recover smart (CHECK!)
• Take the week off from running (CHECK!)
• Swim three times (CHECK!)
• Do well on my phone interviews (CHECK!)
• Find some sort of running maintenance plan for the remainder of the summer (I searched, but haven’t found one I like yet)

Goals For Next Week:

• Do well on my second Anatomy and Physiology exam
• Research aerobars for my bike
• Continue searching for a summer running plan
• Do the best I can at my triathlon on Sunday
• Have fun!

Previous Weeks:

• Week 1
• Week 2
• Week 3
• Week 4
• Week 5

Have a fantastic week!