If only my day include biking and cookie eating.
Two-thirds of my Memorial Day work weekend marathon have been completed, but Monday will be the busiest of the three days. The end—er, BBQ—is in sight. Time to power through!
General training notes: Overall, it was another productive week of training. And I also realized Pat Griskus takes place in less than 21 days. Wahhhh! In the past 48 hours—and what will probably continue during the upcoming weeks—my confidence has swung from one extreme to the other. One minute, I feel prepared, and the next, I remember my hill training hasn’t been ideal. Luckily, though, Coach Pat says three weeks is enough time to reap benefits from doing hillwork. Time to dial it in!
Monday – a.m. swim and run
The week began with a 3,500-yard swim that contained some killer intervals: 5×100 on 1:30 sandwiched between two tech sets. And we ended with another 5×100 set. As a wannabe swimmer, I didn’t know exactly what split to expect, but my lane held 1:25s. We also did some 50-yard sprints for fun. A steady five-miler followed and then I ate all the eggs for breakfast.
Tuesday – a.m. brick (bike and run)
Tuesday brick day! The workout called for biking three steady loops of Central Park (about 18 miles) and running one lower loop (about 1.7 miles). As the “captain” of my cycling group, I was tempted to push the pace, but I followed orders and maintained the prescribed pace. Same thing on the run: I wanted to crank it, but ran smart and locked into my steady pace. Counting my warm-up and cool-down loops, I logged 41 miles—very solid!
Wednesday – a.m. run and swim
The weather was good Wednesday, so we did speedwork on an outdoor turf field: 2×1600 and 2×800. The first three repeats went well, but since I didn’t hydrate, my legs locked up during the final 800m. Yes, I should know better. My calves gave me problems during the swim, which was probably due to not hydrating during the run and doing all the flip turns (#wannabeswimmer).
Thursday – a.m. swim and recovery run; p.m. CompuTrainer class at Tailwind Endurance
My “do-all-three” Thursdays have returned! I logged 3,500 yards in the pool, and then—get this—ran in Central Park. I know, right? Since my schedule is flexible on Thursdays, these “long,” easy runs will happen in the park for the hills. Oh, and get this: an easy six miles were on the docket, but I ran eight. That’s a new long run for this training cycle! I ran easy, felt good, and kept going. It’s funny how workouts go well when you follow the plan.
My training day concluded with a power hour class at Tailwind Endurance. The CompuTrainer was set to erg mode, so instead of pedaling and holding specific wattages, the contraption automatically dialed into my power numbers (so no shifting gears). The first 20-minute block was slightly below functional threshold power (FTP), and the next 10 minutes were slightly above FTP; we also had two, four-minute VO2 max blocks, but I shut it down early. My legs were fatigued from my run, and plus, I Friday’s Central Park ride would be a hammerfest.
Friday – a.m. bike
Whew, this was a killer ride—and this is the workout I mentioned in the bulldog story. It was frustrating to stick with the group for nearly the entire workout and then get dropped during the last attack, but that’s how you get better. Counting my commute to the park and warm-up and cool-down loops, I completed 48.6 miles.
Saturday – off
Sunday – a.m. brick (bike and extended run)
My coach and I chatted this week, and one aspect of my training that’s been lacking includes bricks. Yes, I do the Tuesday team one, but it’s on the shorter side. (I run three miles tops off the bike.) Since I’ll be doing Olympic-distance races this season, I need to be comfortable doing 10-Ks. Well, comfortable with being uncomfortable—and that’s exactly what happened today. There was a bike race in Central Park, so I hit my indoor trainer for a 60-minute ride and headed outside for a five miler immediately after. And I was happy with how the run felt; as usual, my opening pace was a little aggressive, but I backed off and settled into a rhythm. And the five miles flew by!
What are your Memorial Day plans?