Why oh why do the weekends pass so quickly? Maybe the faster they come and go, the faster spring will actually get here. We had some flurries yesterday morning. That is so not OK. Anyway …
Casually playing wetsuit dress-up. Totally normal.
General training notes: As you know, the past two weeks have been tough mentally (in terms of training and life). Thankfully, it feels like the upswing has finally arrived because things are working themselves out and getting dialed in. T-minus three weeks until South Beach!
Monday – a.m. run and swim with Bearcat Masters
Easy three miles along the West Side Highway and 3,000m with the good ole Bearcats. The new-to-me Russian coach keeps giving me a hard time about the butterfly—which I’m assuming means I’m either totally hopeless or … no, probably totally hopeless.
Tuesday – a.m. run and strength training; p.m. swim with Bearcat Masters
Not to jinx my running progress, but there may have been some #FireOnTheTrack during Coach Pat’s 12x300s. These intervals led to a cardio/lung burn around repeat 11, but it gives me confidence to know I can hit a “controlled sprint,” hold the effort for a bit, and not feel totally gassed. Gotta prime that engine for SoBe!
… and then I went down at masters. Well, that’s being dramatic. I was fine until our final 4×25, 2×50, 1×100 speed set during which the worst calf cramp kicked in. I actually had to stop mid-set because it started to spasm. After talking with one of the coaches, he said it could be the result of two intense workouts back-to-back. (Even though I drink all the water during the day.) Actual swimmers, has this happened to you? Any coping tips?
Wednesday – a.m. CompuTrainer class at Tailwind Endurance
Whew, another killer VO2 max power hour: 5×4-min. blocks with the odds on a flat course and the evens on a hill. I had a mini-mental lapse during the third repeat, but was able to dial back in and hold these 115 percent efforts.
Thursday – a.m. brick (CompuTrainer class at Tailwind Endurance and run outside)
I was feeling all the feelings during this brick. First, I altered the VO2-focused ride so I was working with threshold values, and Coach Pat said to run an easy five miles off the bike. But I had a tough time settling into my easy pace—as in I was going faster than prescribed. At first, I was happy with how the easy feeling resulted in a higher than anticipated pace. But then I thought about running six miles hard … could I do it? Don’t get ahead of yourself, Red.
Friday – a.m. run
Long runs after bricks are the best; it really makes you appreciate running on fresh legs.
Rainy runs FTW!
Saturday – a.m. CompuTrainer class at Tailwind Endurance and p.m. swim with Bearcat Masters
Even though I’m racking up the QT hours at Tailwind, I have not been doing enough longer endurance rides. During this two-hour workout, we did a bunch of endurance and tempo intervals and then rode part of the 70.3 California bike course. I felt great throughout, and I really tried to dial in the efforts (and not push too hard) and focus on the feeling. Training with power is awesome, but I do not have a power meter on my bike; this means on race day, I’ll need to trust myself and race by feel (and not get emotionally attached to the numbers).
I could talk about the masters drill work I did with paddles (#wannabeswimmer), but I actually dove off the blocks! Without bellyflopping or loosing my goggles! Success!
Sunday – a.m. run and p.m CompuTrainer class at Tailwind Endurance
Coach Pat gave me the green light to do what I wanted at this morning’s NYRR 10-K Spring Melt Down, so I put it on cruise control—partly because Central Park is hilly, and partly because I had a bike workout. Anyway, it went well (48:13), and I’m really happy with my mental game; positive thoughts, used my mantra when necessary, and no mental slipups.
If it isn’t on Instagram, it didn’t happen, right?
Another “blissful endurance” ride at Tailwind: We started with 3×10-min. intervals with specific cadence and effort level prescriptions. For example, the first block had a two percent gradient, and we held 80 percent of our FTP at 80 RPM; the second block had a 1.5 percent gradient, and we stayed at 80 percent of our FTP at 90 RPM; for the final one, there was a one percent gradient, and we hung out at 80 percent at—get this—100 RPM. That one was actually kind of fun because I’m naturally a 93-95 RPM rider. The second part of class was an erg mode workout (sigh) with endurance and tempo efforts.
Overall, I’m pleased with this week’s training and hope to carry the momentum into the final stretch.
Has spring sprung for you yet?