Another week of putting in work and locking and loading for Nationals.
T-minus three weeks until #Hammerfest2015!
General training notes: Physically, this was the toughest week of training I’ve logged in a while. Let’s review: I came off a Saturday race; I did speedwork for the first time in months; and I bricked. Now is absolutely the time to ramp up the intensity before Nationals, and my body definitely noticed.
Monday – off
Tuesday – a.m. run; p.m. swim with Bearcat masters
In an effort to squeeze out the last bit of speed before Nationals, Coach Pat assigned 10x600s. I was able to hang for the most part on repeats 1-8, but nine and 10 were tough. After work, I met up with the Bearcats for 2,400m.
Even though this was a “normal” bike-run brick, it was still tough: 10 minutes of alternating threshold and tempo efforts; three minutes easy; eight minutes of alternating threshold and tempo efforts; four, one-minute intervals at VO2 max; then five minutes at race wattage. Woof. Then I ran three miles at 10-K race pace. Another woof.
Thursday – a.m. CompuTrainer class at Tailwind Endurance
Thanks to doing speedwork and bricking, my legs were already pretty dunzo, but I was able to crank out 5×1-min. efforts at VO2 max, 3×5-min. efforts at VO2 max, and another 5×1-min. at VO2 max.
Friday – a.m. swim with Bearcat masters and p.m. run
Four-thousand meters with build efforts and an afternoon long run in Central Park.
Saturday – a.m. bike
One of my watt-making work friends and I planned to ride, but unfortunately, thunderstorms and torrential downpours ruined those plans. Sigh. To the indoor trainer I went for 1.5 hours—because those watts don’t make themselves.
Sunday – a.m. run
Since my wave starts at 8:55 a.m. at Nationals, I waited until 9 a.m. to run so my body can get used to doing work in the heat. It’s a process, and I was to log 3.5 decent miles during my 50-minute outing. Hey, that’s half a mile more than last week’s race. I’ll make sure to log one run per week in the heat until Milwaukee.
Have you experimented with heat training?