Summer Training 2012: Week 12

Looking at this week compared to last week is completely different. A total night and day transformation and exactly the week I needed. Here is how it turned out…

July 16- 22, 2012:

Monday: Bike 26.44 miles

I really enjoyed this ride and it felt like it zoomed by very quickly. Towards the end I did some interval work to mix it up a little and ended up hitting some pretty high speeds (for me).

Tuesday: Run 4.51 miles

Not a very memorable run other than I got it done. It was hot. The end.

Wednesday: Spin Class+ Strength Training+ Core/ Stretching

I know…I know, I should have swam, but I was not in the mood whatsoever. After being cooped up in my apartment all day studying for an exam, all I wanted to do was release some aggression on the spin bike (and rock my new Team USA tank top). All I know is that this spin class was awesome! I have never taken a class with this instructor before but she was incredible. The music was spot on and she did an even ratio of sprint and climbing intervals. After the spin class, I did my strength training and core work with stretching before hightailing it out of the gym because it was closing in 5 minutes.

Thursday: REST

Friday: BRICK- Bike 20.22 miles+ Run 4.5 miles

A total 180 from the previous week, thank goodness! I’ll admit, I got a little more confidence after this brick workout. I was aiming for 24 miles but the sun was setting a little faster than I expected so I shortened it by four miles (which was no big deal in my eyes). The ride was a bit rough in the beginning because my knees were KILLING me, but I eventually tuned them out and was fine. During the transition, I ate a GU which I believe made ALL the difference in surviving the run. My legs were pretty much shot at this point from the ride and all the previous weeks of training, but with the use of an effective run/walk interval plan, I made it through the run in one piece. I had some very painful calf tightness until the halfway point, but I actually ended up running negative splits! Now whether it was due to the GU or the fact that it was nearing 9pm and it was now almost pitch dark (and I was scared), I don’t know…

Saturday: Swim 1000m+ Strength Training+ Core/ Stretching

Not as far as I hoped I would swim (I was aiming for 1600) but for some reason I kept panicking in the water. This is the first time I have had this problem in the pool and it was really weird. I got through the workout as best I could and moved on. I also did some strength training and core work with stretching.

Sunday: Run 6.01 miles

A fairly solid run; probably the best I have felt in a few weeks. I had some pretty painful calf tightness early on, but I took a walk break after every mile to stretch them out. I could not stop completely because it was too painful and difficult to start up again. Despite the walk breaks, I made it through the run with a fairly decent pace because I was really booking it during the running portions (and by “really booking it” I was pushing myself to go faster than I have ran in a month but no where near what I used to run)

• Running Mileage= 15.02
• Bike/ Spin Mileage= 46.66+ Spin Class
• Swim Distance= 1000m
• Total Distance= 62.3+ Spin Class

I had some difficulties this week, but I really started to get my act together towards the end. I think my post on mental toughness really helped me out. While I posted it on Friday, it was something that I had been thinking about all week.

Going into this week I essentially told myself- you can beat it or it can beat you. I put my best foot forward this week and really tried to not give into the self doubt and negative thoughts; to turn my fears into something useable. I may not have been 100% successful (ahem…the swim) but I was better than I have been throughout most of this training thus far.

Last Week’s Goals:

• Increase running mileage (CHECK!)
• Get in a solid brick workout (CHECK!)
• Push myself, despite the heat (CHECK!)
• Decide what to do about Olympic triathlon (I think I’ve made my decision)

Goals For Next Week:

• Start tapering down
• Get in one more solid brick workout
• Get in two swims!!!!!
• Increase sodium intake (to try and combat the leg cramping)
• Have fun at the mud run on Saturday

Previous Weeks:

• Week 1
• Week 2
• Week 3
• Week 4
• Week 5
• Week 6
• Week 7
• Week 8
• Week 9
• Week 10
• Week 11

Have a wonderful week!