All in all, things are going pretty well over here.
… and coffee. I always need coffee.
Maybe one of these days I’ll have a non-training post to share, but to be honest, swimming, biking, and running is taking up nearly all of my time outside of #WingedFootLyfe—but I wouldn’t want it any other way right now.
General training notes: after taking it easy last week, I was pumped to get back after it and log some quality efforts. As per usual, my week started off with relatively intense workouts that tapered off as Thursday and Friday approached. And in the words of my boss, I had another “monster” training weekend. T-minus two weeks until Rev3 Quassy!
Monday – p.m. CompuTrainer ride at Tailwind Endurance
Back to putting in work—and putting out serious watts. The 6×3 minutes at VO2 max workout has become a staple, which is nice because every week I can see improvement in terms of output and feel stronger in terms of effort. Tailwind actually hosted an evening event, so I had a crowd cheering me on. It was especially funny when one of the coaches came over and started to chat *during* one of the intervals—and we carried on a conversation. “Carrie’s VO2 max is like everyone else’s zone two,” he said. That made my night!
Tuesday – a.m. run; p.m. swim with Bearcat masters
This week, I played around with my morning routine: I took a crazy early train uptown to Tailwind, brought my adult clothes, did my workout in Central Park, and then got ready for work at Tailwind. I tackled 3×12 minutes at race pace along a rolling route in the park and felt strong overall. It helped seeing a ton of friends out there and getting after it too!
After work, I rallied hard to make it to masters practice, and our main set was a descending pyramid with 25s, 50s, and 100s. (Again, the pool has been packed, so we stick to shorter sets.) I found myself in charge of the lane for a bit too!
Wednesday – a.m. CompuTrainer ride at Tailwind Endurance
I had plans after work, so this was another early watt-making morning. Earl programmed a push/pull workout: during a 15-minute set, I alternated between two minutes at 102 percent and three minutes at 90 percent (no recovery until the 15-minute mark). This was one of the tougher workouts I’ve done in a while, but Earl told me to think about it as a racing practice—the efforts at 102 percent were surges, and the time at 90 percent is my target race output.
Thursday – a.m. strength training; p.m. run
Completed my normal full-body program with corework and ran an easy six miles after work with a coworker. Within five minutes of being in Central Park, I saw three friends, one of whom my coworker knew too—what a small world!
Friday – off
Saturday – a.m. brick (CompuTrainer ride at Tailwind Endurance and run in Central Park); p.m. swim with Bearcat masters
Another Saturday, another day full of sportz. My morning began at Tailwind for a hour-long ride that contained three, five-minute builds (tempo to threshold to VO2 max), plus two, 10-minute blocks at Olympic-distance race wattage. I could feel myself “burning matches” and was anxious how my four-mile progression run off the bike would go. Earl wanted me to “shake out” the first mile—or run it relatively easy—and then negative split the run with mile four clocking in 30 seconds faster than mile one. Since I was holding way back at the beginning, I struggled to find my rhythm and feel smooth—and when I did, it was time to shut down the run, ha! This was much more of a strategic run: I focused on building the effort every mile as opposed to hitting my race pace immediately and holding it. We’re still very much in the information gathering phase, so we’ll play around with my run pacing strategy more in the upcoming months.
I finished the day with a monster (for me) 4,000m Bearcat masters swim. I loved the 6×400 main set, but I was totally dunzo for the rest of the day.
Sunday – a.m. brick (CompuTrainer ride at Tailwind Endurance and run in Central Park)
Since moving to the Upper West Side, Tailwind hosts more of these “Velo Bricks” that allow athletes to log a quality ride on the CompuTrainer and then immediately run off the bike in Central Park. Saturday’s workout was a Velo Brick, and this was another tough one. The CompuTrainer was set on erg mode—meaning the resistence is automatically loaded, and you must control it with your cadence—and we completed three sets: set one contained three-minute intervals with equal rest at 105, 107, and 19 percent; set two had two-minute intervals at 110, 112, and 114 percent; and set three consisted of one-minute intervals at 115, 120, and 125 percent. On its own, this is a challenging ride—but doing an hour-long run off it? Sheesh. Let’s just say running slow enough for a long run was not a problem today, ha!
What did you do this weekend?