Although far too short, my Fourth of July weekend in good ole Upstate was filled with delicious food, quality family time, and a handful of good workouts.
And now, I’m sitting on the train en route to NYC. Wahhhh.
General training notes: It’s all about progress, and I continue to feel better, fitter, and stronger each week. My swim and bike feel pretty on point right now, and I’m having more of those moments on the run where everything lines up and feels effortless. (I associate those instances with last year’s Philly Half training because running simply felt awesome.) My only shortcoming this week was getting in the water once. Full disclosure: I brought home my wetsuit for the 4th of July weekend, but never made it into the water. Family time always takes precedence.
Monday – off
Tuesday – a.m. run and strength training; p.m. swim with Bearcat masters
The speed is coming back! Six miles along the West Side Highway with pickups sprinkled in, plus a ton of corework and some upper body strength training. After work (and again, fueled with an afternoon iced coffee), I met up with the Bearcat masters for an 8 p.m. workout. Worlds collided because my old coworker/work friend who originally got me to join the team was coaching the swim. I heckled him a little bit (that’s how I show I care), but I was honestly more concerned about making the 12x100m intervals. Brutal. Twenty-six hundred meters total, though.
For my first “fun” bike-run-bike-run-bike-run brick in a while, this workout went really well. I was able to hit and hold my projected race wattage for the 10-minute blocks in the saddle, and I was also able to negative split each of my mile runs on the treadmill. And I saw Abby in action, which totally made my morning!
Thursday – a.m. CompuTrainer class at Tailwind Endurance
It blows my mind how bike adjustments can positively affect power numbers. Even though this was a tough workout—FTP sets, plus VO2 max one-minute and two-minute blocks—I was consistently hitting wattages that were 10-20 watts higher than normal.
Friday – a.m. run
Long and relaxing nine miles and change around my hometown lake. The highlight of the run was easily running into my high school basketball coach during the final mile. Surprisingly, he did not yell at me to finish strong, but he did tell me to pick up the pace. Some things never change!
Saturday – a.m. run (Cazenovia 4th of July Foot Races 5-K)
Coach Pat told me to see how my legs felt after the first mile and go from there, and I was pleasantly surprised how easily I was able to lock into a decent pace and cruise along. Due to not doing speedwork for a month or so, I did not have the top-end speed/leg strength/turnover to go “into the red,” but I was able to run slightly faster than my projected off-the-bike pace. Overall, though, it was a good, confidence-boosting run; I finished feeling fresh and strong (23:30) and secured 3rd place in my age group. Gotta love the local yokel races!
Sunday – a.m. run
Thanks to Independence Day debauchery—my aunts brought an industrial-sized Margaritator, and my grandma made creampuffs—this run was not great. Unsurprisingly, I felt like I consumed too may margaritas and creampuffs and watermelon cookies and s’mores. When things didn’t improve after three miles, I shut it down. You win some, you lose some.
What did you do for the holiday weekend?