Hey, friends! How was your week? As per usual, I wanted to pop in sooner, but I was slammed at work. We hosted a fashion show Wednesday night, and it went really well.
Shameless plug to check out the Facebook photos.
It was a big week at work, and a big week of training.
General training notes: With recovery week gone, we entered phase two of training. This means the focus shifts from base building to volume and intensity. It also means brick workouts (or biking and then immediately running) will be incorporated into practice. And fingers crossed, it means we’ll be able to ride outside in Central Park soon.
Monday – a.m. swim and run
Woof—speedwork in the pool, plus five steady miles. We did a lot of pulling in the water and broke up those sets with 100-, 50-, and 25-yard sprints. I have no idea how, but I managed to log five miles too. So long, recovery week; it’s been nice.
Tuesday – a.m. indoor cycle and strength train
Nothing too groundbreaking to report here: 80-minute ride with solid climbing and aero efforts. We did some full-body strength training with corework, walking lunges, chest/shoulders circuit with bands too.
Wednesday – a.m. run and swim
This speedwork was absolutely brutal. I moved up a pace group, which made the session tougher, and the workout itself also the most challenging set we’ve done this season: 6×800. I hung with everyone for the first five, and not going to lie, it was painful. And then my coach made me lead the sixth and final one. An expletive or two may have been dropped, but I got it done. So. Much. Pain. Thankfully, the swim afterward was on the shorter side (2,400 yards) and focused on breathing drills, aka hypoxic sets.
Thursday – a.m. swim; p.m. CompuTrainer ride at Tailwind Endurance
Two words: monster swim. Tallying 3,500 yards, this workout contained a long descending ladder (800, 600, 400, etc.) with 100s at race pace between each set. And the afternoon ride at Tailwind was tough coming off speedwork; the main set spanned 30 minutes and alternated between threshold and endurance wattages.
Friday – a.m. brick (cycle and run)
Woohoo for the first brick of the season! And we hit the ground running. After doing a 45-minute warm-up, we chipped away at a five-minute effort, then hopped off the bike and ran 800m at the steady pace. Back to the bike we went for another five minutes, and then it was time for another 800m. We repeated this set five times—and it was actually kind of fun. For what it’s worth, I think my run is better coming off the bike than running “straight up.” There are girls who are a little faster than me who I try to stick with during speedwork, but usually fall behind. But I’m able to keep with them running off the bike.
Saturday – a.m. recovery spin
Since we have a big workout Monday—remember Trial by Fire?—my coach said to do a recovery ride Saturday and take Sunday off. I spun out on my indoor trainer for an hour and watch old Kona footage.
Sunday – off
Overall, this was definitely the toughest week of training so far, but dialing in is necessary—27 days until South Beach!
When’s your next race?