Summer Training 2012: Week 13

It’s the final countdown!!!! Taper time is here and race day is right around the corner!

July 23- 29, 2012:

Monday: Bike 24.98 miles

Let’s just round this bike up to 25 miles as I came .02 short. This ride was pretty good. I really focused on a good warmup before locking into my goal race pace for around 45 minutes and then backing off. I felt fairly solid after this bike and it was my final hard bike session until the race.

Tuesday: Run 3.00 miles

I was shooting for 4 miles but something in my legs felt wonky and I was not willing to risk an injury for the sake of getting in an extra mile (oh the irony seeing as what happened later in the week). This run was just ok. Pace wise, it was better than I’ve ran in weeks, but it still felt a little awkward.

Wednesday: Swim 1200m+ Strength Training+ Core/ Stretching

This swim took longer than usual, but it was because I did a lot of drill work. I’m trying to fine tune a few things before next week and felt fairly good after this swim session. Obviously I am not an Olympic swimmer and I’m sure my form is laughable, but for me, I am feeling more confident in my swimming going into this triathlon next week. I also did some strength training followed by core work and stretching.

Thursday: BRICK- Bike 15.63 miles+ Run 4.01 miles

One final brick workout before next week, and it almost did not happen! About 3 miles into the bike, it started POURING down rain. I could not see two feet in front of me! I took shelter under some trees (there was no lightning) and waited about 10 minutes for the storm to pass before continuing. While the wet road made the ride a bit more tricky, it cooled down the air tremendously and made the remainder of the brick a little more bearable.

Friday: REST

Saturday: Superhero Scramble (~4.5 miles)

A very physically, and at times emotionally, draining race. I definitely had fun, but I will never do a race like this again!

Sunday: Swim 1000m (Fast)+ Strength Training+ Core/ Stretching

I ended up hurting my ankle during the mud run the previous day, which made kicking a little bit painful. It was not anything that I couldn’t block out, but I am hoping that my ankle will be ok next week. Unlike Wednesday, I focused just on the swimming itself and seeing how fast I can go. I had to take a few rest breaks, but overall, I did pretty well. After the swim, I gutted my way through a strength training workout (my arms are SO.SORE from Saturday) and core work with stretching.

• Running Mileage= ~11.51
• Bike Mileage= 40.61
• Swim Distance= 2200m
• Total Distance= 54.49

Overall, not a bad week. The intensity was there during most of my workouts and I am much more confident in my training now than I was a couple of weeks ago. Of course I wish I had a little more of a training base going into the triathlon next week, but I know that I will do the best I can.

Last Week’s Goals:

• Start tapering down (CHECK!)
• Get in one more solid brick workout (CHECK!)
• Get in two swims!!!!! (CHECK!)
• Increase sodium intake (Didn’t really focus on it.)
• Have fun at the mud run on Saturday (CHECK!)

Goals For Next Week:

• Rehab the ankle
• Do the best I can at my triathlon 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
• Week 12

One more week to go! Have a great week!