Oh, it was just another week over here …
Work hard, train hard, recover hard
What? We’re conducting research for future partnerships with Finish Line Physical Therapy. These NormaTec recovery sleeves essentially inflate and deflate in an effort to improve circulation and reduce soreness.
General training notes: finally, finally this week saw some higher intensity efforts. The week kicked off with a power test, plus another quality bike workout on Wednesday. I faced a tougher run on Thursday, and I finally felt smooth in the water on Friday. All in all, it was a great week!
Monday – a.m. CompuTrainer workout at Tailwind Endurance
#LetsTalkWatts: long warm-up; four-minute VO2 max “blowout” effort to open up the lungs; ten-minute recovery, then a 20-minute power test. Like the focus of a lot of these CompuTrainer workouts, I increased my cadence every five minutes and built to 250 watts. Normally, I don’t default to 85 RPMs, but because I started on the lower side and built (85-87-90-92), I didn’t need to add any gear; cadence comes first. Anyway, my new FTP is 232, which is up 17 watts from 215! And what makes me really motivated is when I peaked last year, my FTP was 235—and it’s February now.
Tuesday – a.m. run and corework
My new favorite run workout: one minute “on,” one minute off; two minutes on, two minutes off; three minutes on, three minutes off. Repeat the cycle twice. It’s all about controlling the efforts—slowly building to a tempo effort, then easing off the gas. My legs were fatigued coming off the power test, so I just did corework afterward.
Wednesday – a.m. CompuTrainer workout at Tailwind Endurance
Woohoo for new numbers! The main workout include two, 15-minute blocks: five minutes at tempo, five minutes at sweet spot, and five minutes at threshold. Again, it was all about controlling the effort. I kept the gearing the same for the sweet spot and threshold efforts and simply increased by cadence by a few RPMs to make the transition from 92 percent to 100 and beyond.
Thursday – a.m. run
Woof. They all can’t be great runs. I struggled to dial in to my half-marathon pace for each of the eight-minute blocks; the pace was all over the place, and the wind along the West Side Highway didn’t help. During the third block, I could feel the wheels starting to come off, so I stopped and gave myself a peptalk.
Friday – a.m. swim with Bearcat masters
I’m back! I felt smooth after our warm-up, and although there was a fair amount of IM work, I was able to hang tough for 4,000m. I was also ready for a nap around 2 p.m.
Saturday – a.m. CompuTrainer workout at Tailwind Endurance
My coach who did Ultraman Florida was back, so we recapped his race during the first part of the workout, which alternated between zone two efforts and manual hills. (We dropped our cadence to 60 RPM and added gear.) For the second hour, we rode part of the Kona course with instructions to stay in zone two on the flats, but we could build to zone four on the hills. We finished off with a few 45-second all-out sprints. It was also humbling and motivating to ride with one of the pros who trains at Tailwind. It gave me confidence to see our zones/percentages matched up for most of the workout … but, of course, he was making about 100 more watts than me.
Sunday – a.m. run
Blissful long run in Central Park with a twist: the snowman workout. I was tasked with completing one lower loop and one Harlem Hill loop in the park—in the same amount of time. The lower loop is relatively flat and measure 1.7 miles, while Harlem Hill is—you guessed it—hilly and clocks in at 1.3 miles. My strategy was to cruise on the lower loop and push on Harlem Hill, but my splits were roughly two minutes apart. Can’t wait to try this one again!
How diligent are you about recovery (foam rolling, massage, etc.)?