All in all, it was another great week.
My sister graduated from college yesterday (waaah!), and it was so nice to spend the day with the family. The last time I saw everyone was back in March before #WingedFootLyfe began, which was way too long ago. We had a great (and hot—97 degrees Fahrenheit to be exact) day together!
General training notes: it’s almost here—my first triathlon of the season takes place next weekend! With that in mind, this was the last “normal” training week—plus tomorrow’s brick—before we taper slightly for Rev3 Quassy. Things seem to be progressing nicely, and Quassy will serve as a nice check-in point to ensure everything is on track.
Monday – p.m. CompuTrainer ride at Tailwind Endurance
Hands down, this was the toughest VO2 max workout I’ve done in a while. A “graduate course in VO2 max work,” in the words of Earl, this ride contained three main intervals, each with a mix of threshold and VO2 max efforts, and all with little to zero rest. The most challenging block was number two: one minute at threshold, 30 seconds at VO2 max, and 30 seconds at threshold—three times through with no recovery until complete. Wowza.
Tuesday – a.m. run; p.m. swim with Bearcat masters
Eight-ish miles of cruise intervals starting at endurance and building to 10-K pace. I found myself horizontal on the couch after work and almost didn’t make it to swim practice, but once I got in the water, I was so glad I was there. We tackled a pyramid workout with 25s, 50s, 75s, and 100s, and once again, I led the lane. Good thing or bad thing if I’m more stressed about doing math versus making the intervals? Ha!
Wednesday – a.m. CompuTrainer ride at Tailwind Endurance; p.m. run
Wednesday was when the humidity arrived, which made this threshold ride much more challenging. For 15 minutes, I rode three minutes at 90 percent and two minutes at 102 percent, rested for five minutes, and repeated. The added moisture in the air meant I felt this in my lunges more than my legs—and it didn’t let up as the day progressed. After work, I met one of my friends for an easy and super sweaty four miler in Central Park.
Thursday – a.m. run
Humid and sweaty hill recovery run in Central Park: I warmed up for three miles and then did six super easy repeats of Cat Hill. I’ve been loving doing my run workouts in the park because I always see so many familiar faces. It’s a great way to start the day!
After work, I went to see my friend for a sports massage—and it was definitely the most painful one I’ve had in a while. Thanks to my training load and intensity, I had more hot spots than usual, but she was able to work out the knots and flush everything out.
Friday – p.m. brick (CompuTrainer ride at Tailwind Endurance and run in Central Park)
Thanks to Memorial Day, we had early release from work, so I hit Tailwind around 3 p.m. for some sportz fun. When I showed up at Tailwind, my Flat Feet Social Club guys were there making watts—it was such a nice surprise! Anyway, this brick went well overall. In the saddle, my mains set included three, 10-minute intervals: five-minute build from tempo to VO2 max and then five minutes at sweet spot. My legs felt fresh and springy, which was probably due to Thursday’s massage, and the run actually went OK too. All day, I worried how the heat and humidity—it was around 80 degrees Fahrenheit—would affect my run. I started off on the conservative side and built the effort from there, but kept my heart rate in check. I’m still getting the hang of these progression runs—holding back at first and then finding the next gears—but I felt much more in control this time.
Saturday – off
Sunday – a.m. strength train
Completed my normal full-body routine and did some corework
What are your Memorial Day plans?