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?