Greetings from sunny Sanibel, FL!
I escaped NYC Thursday for some quality sun, sand, and SPF 85+ time with my family. Spoiler alert: SPF 85+ does not work.
General training notes: This week marked the second phase of base building, which equated to an increased focus on strength: on the bike, this means more sweet spot/FTP intervals; on the run, this means hill workouts; in the weight room, this means adding an extra low weight/high rep set to my normal routine. Since I headed to Florida, we frontloaded my workouts so I could truly enjoy the downtime.
Monday – a.m. CompuTrainer workout at Tailwind Endurance
Like last Monday, I completed “Goldilocks,” a.k.a. my new favorite workout with high cadence, VO2 max, and sweet spot efforts. I’ll continue to do this set every Monday. It’s a great way to recover and spin the legs out after a high-volume biking and running weekend.
Tuesday – a.m. strength training and p.m. run
Keeping with the low-weight/high-rep strength training plan—and it’s working. I’ve been able to increase reps per set from 12 to 15, and as part of base building phase two, I’ve added an extra set. After work, I repeated last week’s Cat Hill workout. Although my splits were about the same, I felt smoother and much more in control.
Wednesday – a.m. CompuTrainer workout at Tailwind Endurance
Even though I had a quick turnaround from the previous night’s hill workout to this threshold session, I felt pretty good. The group tackled 3×8-min. threshold blocks with four minutes recovery between each. Per Earl’s instructions, I hovered around 91-95 percent and built to 105 percent when prompted: for the first set, I spent two minutes at 105 percent; for set two, I stayed there for four minutes; and for the final set, I held 105 percent for six minutes. Although these are relatively short FTP blocks, I felt smooth, strong, and in control—it was definitely a confidence booster and reaffirmed the plan is working.
Thursday – off
Travel to Sanibel, FL
Friday – a.m. run
Well, this was an interesting day. Thunderstorms and a tornado warning kicked off the morning, so I wasn’t able to run until 1:30 p.m. or so—and holy humidity! It was only about 70 degrees Fahrenheit, but the added moisture made it easy to stay in zone two for 45 minutes. Looking back to South Beach, I don’t know how I was able to “race” in even hotter conditions!
Saturday – a.m. swim
Yep, that’s right. I broke my four-month hiatus and hit the water!
Breaking the no-swimming streak at the Sanibel Recreation Center
Earl programmed an easy 2,100-yd. set to shake off the rust. Being away from the water for so long (for me, I know this may not be long for actual swimmers) has negatively affected my body position, but on the bright side, I never felt like I was fighting the water—I was just a little awkward and much slower.
Sunday – a.m. swim
Can’t stop, won’t stop: another day and a second swim in the outdoor pool. Immediately after yesterday’s workout, I emailed Earl and requested another swim. I know; I don’t know who I am anymore. But look at the pool—how can you not swim? Another easy 2,250-yd. workout with tech work and 6×100 pulls.
How does being on vacation affect your workouts?