Triathlon Training Log – Week 16 (March 14)

I survived week one of #WingedFootLyfe—huzzah!


Cute and crazy cruel shoes. The back of my heels were a bloody mess.

And because this was such an important week life-wise (I’ve got a post drafted so don’t worry), training took a backseat.

General training notes: weeks like these make me appreciate having a coach who’s in charge of my triathlon life—and who’s smarter than me. If left to my own devices, I would’ve approached swimming, biking, and running normally. My work life is changing, so keeping training the same makes sense, right? Wrong. Oh, so wrong. I discounted the mental energy required to learn new policies, procedures, and standards, meet new people, figure out where everything is located … luckily, Earl did not. So, yes, I basically collapsed after work every day, and luckily none of my workouts were too taxing. Recovery weeks have their time and place.

Monday – off

Coach-ordered rest day—and first day of #WingedFootLyfe!

Tuesday – a.m. run and strength train; p.m. swim with Bearcat masters

Finally nailed this tempo run: one minute “on,” one minute off, up to three minutes with 10 minutes of easy running between sets. (I cycled through twice.) This was the first time I not only hit and held legitimate tempo paces, but I also felt smooth and strong—and the pace felt sustainable. I also did my strength training routine for the first time in a few weeks. However, my after-work swim didn’t happen. I felt physically exhausted from a quality morning workout, and I was mentally wiped out from surviving day two.

Wednesday – a.m. CompuTrainer workout at Tailwind Endurance

Easy riding: two, 18-minute sets in zone two, plus a few VO2 max sprints because I was a good athlete and followed orders.

Thursday – a.m. run and strength training

Easy 50-minute run along the West Side Highway, plus upper body strength training; my legs were toast from the sprints.

Friday – off

I had an optional ride programmed, but told myself if I naturally woke up in time, then I would go—but I did not. Earl was glad I took the extra rest, and I was even more motivated to get after it during the weekend.

Saturday – a.m. CompuTrainer workout at Tailwind Endurance; p.m. swim with Bearcat masters

First up was the blissful two-hour ride. We warmed up for the first hour, which included a sweet spot gear pyramid: during the four-minute set, we’d add one gear each minute with the goal of staying around 88-92 percent. In order to execute properly, that meant starting in a light gear and keeping the cadence high. We did it four times, and I loved it. For the second hour, we rode a course, and the grade dictated the effort: the flats (less than one percent) were zone two; hills up to three percent were zone three; and anything steeper was zone four.

Even though most of the masters team was competing at a meet, there were a few of us who took on the 4,100m practice. The Russian coach was in charge so there was a ton of IM work. We also dove off the blocks a few times, and on one of them, my goggles came off. I slowed down to adjust them, but he yelled, “keep swimming! It isn’t acid!” I was dying!

Sunday – a.m. run

After cheering for some friends running the NYC Half, I completed my long run that included the lower loop/Harlem Hill challenge. I ran the long way up to Central Park—I didn’t want to go anywhere near Times Square—and logged nearly 12 miles for the day. Sweet!

How did your workouts/races go?

4 responses to “Triathlon Training Log – Week 16 (March 14)

  1. Kudos on the new gig! It is definitely mentally taxing to take on a new challenge like that so I’m glad the training didn’t add to the burden. So happy for you!

  2. It sounds like you are transitioning well into your job. I’m happy for you Carrie. I bet it’s nice to have a coach take care of things right now.

  3. Why is the first week of a new job always SO draining, even though most of the time you aren’t even doing that much work yet?? So glad you had a great first week 🙂 Nice job with training, too!

  4. Pingback: 2016 NYRR Spring Classic 10-K Recap - Fitness and Frozen Grapes

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