Triathlon Training Log – Week of June 30 (Week 26)

Don’t make me leave Central New York!

cazenovia-lake-sunset-july-4-weekend

I’ve had a relaxing long weekend at home—I left New York City Wednesday morning and took the train back this afternoon—and it made me realize I cannot go six-plus months without making a trip back here. That’s way too long to go without seeing family.

General training notes: As you’ll see below, this week’s workout schedule changed. First, my team restructured our training because all the triathlon and cycling teams ride in Central Park Tuesday mornings; it’s just too crowded. Plus, the Friday morning summer concert series also started, so hammering loops with semi-clueless pedestrians wandering around isn’t safe. (Instead, this session will be a bike-run brick, and our main cycling workout will be Wednesday.) Two, since I came home Wednesday, I frontloaded my bike workouts and intensity in general. Monday, Tuesday, and Wednesday saw harder efforts, and I eased off the gas as the week progressed. Let’s just say I got a jumpstart on our recovery week!

Monday – a.m. swim and strength train; p.m. run

Whew, brutal set: 3,700 yards that included 6x150s and 10x75s, and my coach turned the shorter, race-pace efforts into a game. Each lane arranged itself in order of increasing speed (so the slowest person went first and the fastest went last), and the leader would do however many 75s possible before the next person touched their feet and caught them. As the second fastest in my lane, I took 4-7—and it hurt. A lot. After, I did some upper-body strength training; I know, right?

That evening, two of my coworkers and I ran to an animal shelter in Brooklyn to walk dogs.

brooklyn-animal-shelter-lola

Lola was such a cutie!

Tuesday – a.m. bike

Under the new training schedule, Tuesdays will be devoted to speedwork, but since I would be spending the 4th of July at home sans Slice, I wanted to get in as much saddle time as possible. About 12 of my teammates met in Central Park, and we broke into pace groups for three steady-ish loops for a total of 27 miles.

Wednesday – a.m. bike

Did I say this last week too? Girl down—wayyy down. This was our first Central Park “race,” and the premise was simple: My coach divided us into groups, and we were instructed to ride one warm-up loop, then race for two and attack at will, and the person who makes it to the finishing spot first wins. To make sure we were safe, one coach road with each group to keep an eye on things. Sounds like pain fun, right?

The night before, my teammate and I exchanged a few texts to strategize: we planned to let others do the work during the first loop, and then make some moves during lap two; she’s great on flats, so she would pull me to the hills, and then I’d surge since I’m an OK climber. However, during the “race,” I started my final hill attack too soon and bonked hard. Arghhh. Train, race, and learn, right? In total, we logged about 30 miles.

Thursday – a.m. run and swim

Back in my itty-bitty Central New York hometown, I logged an easy 2.85-mile run around town to shake out my legs before the 4th of July race. I hoped to do five, but my legs had other ideas; those tough bike workouts took their toll! After, I wiggled into my wetsuit and swam in the lake for 20 minutes. Again, nothing serious; just getting into a rhythm and feeling my stroke.

FridayCazenovia 4th of July 5-K

Even though I used this 5-K as a training run, I’ll probably write a race recap later this week. It went well: I felt OK, dialed into my semi-comfortable pace, and cruised for 3.1 miles. I tacked on a warm-up and cool-down too, so I finished the day with 5.5 miles.

Saturday – a.m. run

This was a great out-and-back five miler. I warmed up for two miles or so and then picked up the pace and cruised since my legs felt good. I’m pretty sure Jim Boeheim, the Syracuse University basketball coach, drove by me—and he actually stopped and let me pass. If I’m being honest, I thought he was stopping to yell at me for not running fast enough and getting back on defense!

Sunday – off

After consulting my training log, I realized it has been 12 days since my last day off. Whoops.

And that’s that—an OK week overall.  I’m actually looking forward to the recovery week. Bring on the rest!

What did you do for the 4th of July?

4 Responses to Triathlon Training Log – Week of June 30 (Week 26)

  1. OMG your pictures this week made me miss upstate so much! It looks absolutely gorgeous! I’m glad you had a decent week evening with travel, etc.

  2. I’m glad you had a great time at home!! Nice job with your workouts this week.

    And dog walking, how fun!

  3. Home is where the heart is, no? Lovin’ the home pics, and you saw Jim? Wha the whaaaaa?!?! #excited

  4. Pingback: Triathlon Training Log – Week of July (Week 27) | Fitness and Frozen Grapes

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