Training Log – Week of Dec. 29 (Week 52)

‘I’m at the base of the mountain running uphill.

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‘You’re either running for the top, coming down, or you stand still …

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‘The way up, the way on, the way up, on, and over.’

General training notes: As the last week of the off-season, these past seven days have been bittersweet. Overall, I’ve really enjoyed doing my own thing throughout the past four months—especially focusing on the run—but I am ready to officially start training for 2015 races. (Post coming soon!) For the first few weeks of January, I’ll be playing with what has become my normal off-season training schedule. The run volume seems to be at a sweet spot, but the swimming and biking need to gradually increase.

Monday – a.m. run

Four miles with BoMF, plus four easy official ones

Tuesday – a.m. run

Coach Pat’s speedwork took the form of some difficult 4x1200s. I hit the first two, deviated by a few seconds on the third, and totally blew up on the fourth. Womp, womp. But as he pointed out, I’m not a machine—but we’re working on changing that. Ha!

Wednesday – a.m. CompuTrainer class at Tailwind Endurance

Our “resolution ride” contained an interval countdown: five minutes at endurance, four minutes at tempo, three minutes at threshold, two minutes at VO2 max, and one minute all-out. I’m coming for you, 2015!

Thursday – p.m. run

Fun, peaceful, and perfect trail run in New Paltz with some friends.

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It was painful to wake up after “sleeping” for four hours (hey, it was New Year’s Eve!), but it was totally worth it. I took it easy and did 7.5 miles. And I only say “easy” because most people logged double-digit runs. You know you work for a running store when …

Friday – a.m. CompuTrainer class at Tailwind Endurance

The coach split up the long- and short-course athletes for this ride, and I almost jumped ship because they rode the Ironman Lake Placid course! Instead, I took on the Rev3 Quassy Olympic course, which is known for being extremely hilly and challenging. This ride served as a final check-in point before doing FTP tests this upcoming week; the goal was to ride based on effort and see what numbers we put up. For the 26.3-mi. course (not sure where the extra two-ish miles come from), I averaged 220 watts and 20 MPH, which blows my mind because (a) 220 watts felt extremely manageable and (b) I’ve never averaged above 19 MPH during a race—you know, when I was actually racing. This is a huge confidence boost going into in-season training; even though the bike has not been my primary focus during the off-season, I’m already starting at a stronger, more efficient spot.

Saturday – a.m. swim and strength train

Easy 1,700 yards in the pool, plus upper-body strength training and corework

Sunday – a.m. run

Steady 45 minutes along the dark and dreary West Side Highway. Where is the sun?

Does a new year mark a fresh start for your fitness goals? When’s your first 2015 race?

4 responses to “Training Log – Week of Dec. 29 (Week 52)

  1. Nice job. How are you liking the saucony triumph? I’ve walked around in them and am currently favoring the update a lot.

    • I’m a fan of the update! It feels like a slipper when you’re walking around, but it’s responsive when you’re running. Two thumbs up from me!

  2. It feels so weird that I’m mid-training at the beginning of the new year! My first goal race (and the only one on my calendar so far) is Super Bowl Sunday 🙂

    Love the idea of a resolution ride! I was so excited to be able to leave work before sunset and run while watching the sun go down on 2014.

    • I get what you mean–I’m coming into this season so much fitter and stronger than I was at this point last year. It’s almost like there wasn’t an off-season–ha!

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