T-minus two weeks until Pat Griskus—here we go!
General training notes: June will be a big racing month for Full Throttle Endurance—there are four races that take place four consecutive weekends, and a handful of athletes are doing back-to-back races—so we entered a recovery week. Compared to previous down weeks, this span felt more intense. That’s OK with me, though, since I’ll start tapering on Wednesday next week.
Monday – a.m. run
Because of Memorial Day weekend, the gym followed holiday hours; and unfortunately, that meant no time to swim before work. Instead, I ran to Central Park for some hillwork. I’m not totally sure how this happened, but I logged 7.5 miles, which is also a new long run for this season. Once I found my groove, everything felt good, so I kept running and running and running—and enjoyed it. Who am I?!
Tuesday – a.m. brick (bike and run)
Honestly, this brick could not have gone any better: I hung with my new (read: faster) cycling group for two loops of Central Park—plus two Harlem Hill repeats—dialed into what will hopefully be my 10-K-off-the-bike pace, and rode two cool-down loops. Total mileage was 38 on the bike and 1.7 on the run.
Wednesday – a.m. run and swim
I’m not going to call it a breakthrough just yet, but it seems like my run is finally getting better. While some of my teammates did a two-mile time trial, I ran about five miles steady—and couldn’t believe how good the pace felt. It was tempting to push, but I followed the workout and backed off the gas. A short, 2,300-yard swim followed.
Thursday – a.m. swim and recovery run; p.m. CompuTrainer class at Tailwind Endurance
Since we’re in a recovery week, we backed off the intensity during the swim, but maintained the volume. The 3,400-yard workout included lots of pulling and an abbreviated ladder. Just for “fun,” we did some 25-yarders underwater. I did four, which was three more than my coach predicted I would do—ha! Right after, I did an easy four miles outside.
Like last week’s Tailwind workout, we did another erg mode workout with a handful of 10-minute blocks at threshold. Although I gravitate toward a higher cadence (90 RMPs is ideal, and I normally default to 93-95 RMP), I felt like my cadence was too high, and the power/watts didn’t seem to be there. No complaints, though, since it’s a recovery week, and maintaining a higher cadence and essentially spinning out was probably a more appropriate workout.
Friday – a.m. bike
Three cheers for sticking with my new cycling group and not getting dropped! We logged four steady loops in Central Park, and since there were about eight people in the group, we got ample rest after our 30-second pulls in the front. Including the commute to and from the park, plus warm-up and cool-down loops, I logged 48.5 miles. Another solid weekday ride!
Saturday – off
Sunday – a.m. bike
Holy hills! Like my Sunday bike workout a few weeks ago, this ride was all about hills—specifically repeats in preparation for Pat Griskus. Although my splits were only a few seconds faster than last time, I felt so much stronger. Granted, I knew what I was facing, but my mental game was on point, and I even sprinkled in a few standing climbs. Total ride was about 48 miles.
Back to the grind—let’s get after it!