For better or worse, I have developed a short-term memory when it comes to races. After last Saturday’s outing at Rev3 Quassy, I gave myself 24 hours to reflect and write the race report—which was a very cathartic experience—and then it was time to let go.
A Central Park sunrise makes the 4:30 a.m. alarm worth it.
Onto the next!
General training notes: Even though Quassy was a tough day that wasn’t my day, it was a good training day—meaning I did all three sports, but not at a high enough level of intensity to affect upcoming workouts. (To be fair, I did put forth a solid effort during the swim.) After Sunday’s indoor recovery ride, we picked right back up where training left off. My next race isn’t until July—which is also when our LAKE PLACID trip takes place—so we’re entering a volume building phase. It’s also important to note I changed my schedule this week and moved my workouts to the morning. Part of that decision was because I had commitments nearly everyday after work last week, and part of it is for pure socialization purposes. I enjoy training solo, but I also love seeing my tri buds first thing in the morning. It’s a great way to start the day!
Monday – a.m. CompuTrainer ride at Tailwind Endurance
Back at it for some push-pull intervals: I completed two, 20-minute blocks, alternating between three-minute intervals at 90 percent and two-minute intervals at 102 percent. This was a slight increase in total elapsed time from the last night I faced this set (I did 15-minute blocks previously), and my legs felt great.
Tuesday – a.m. run in Central Park
Woohoo for a surprisingly great tempo run in the humidity! I tackled four tempo-paced miles with three minutes of easy running between each. Once at work, my boss asked how far I went. When I told him seven-ish miles, he said, “wow, you must be pretty fit right now.” And yeah—we’re getting to where we need to be.
Wednesday – a.m. brick (CompuTrainer ride at Tailwind Endurance and run in Central Park)
Hump Day brick day: I repeated the VO2 mix/max workout from a few weeks ago, although there were a few changes as far as recovery between each set went—which was a good thing because I had to run immediately after. My legs were not thrilled, but they eventually figured out what was going on about 10 minutes into the run. Fifty minutes in the saddle plus 2.5 miles on the road equals one productive morning!
Thursday – a.m. run in Central Park
Easy recovery run in Central Park along the trails. I spotted my Flat Feet guys getting after it on the bike, and I probably cheered a little too loudly, but …
Friday – a.m. swim with Bearcat masters
I missed these Friday morning swims! Although these workouts last 1.5 hours, I’ll only be able to swim one hour in order to make it to work on time. I was in an awkward/between lane situation—I’d be hanging on for dear life in one lane during the IM sets, but I’d be too fast in the next one down—but the coach modified the sets. In the end, I moved down a lane, but he gave me faster intervals. I logged 2,500m total and was ready for a nap and second breakfast by 10 a.m.
Saturday – a.m. hammerfest (outdoor ride, outdoor swim, outdoor ride)
A smashing good sportz Saturday! This bike-swim-bike “brick” was my coach’s idea, and it was a solid morning. We met at Tailwind and rode over the George Washington Bridge with another one of his athletes, and then Earl instructed me to hammer the 10 miles to the Palisades Swim Club. Aye, aye! By this point, I had no recollection of Saturday’s race and simply got down in aero and did my thing. It turns out riding a bike is … just like riding a bike. My coach tucked in behind me, watched me hammer, and gave me some feedback. It’s going to take a little longer to get my descending mojo back, but he said things look smooth and strong overall.
During the summer, Tailwind Endurance hosts outdoor swim sessions at the Palisades Swim Club.
Didn’t make the photo collage this time
There are five or six lanes in the outdoor 25m pool, and since it’s about 20 miles from the city, the facility is an ideal mid-ride “break.” This was the first swim I attended, and it was also the first time Earl has seen me swim so I wanted to make a good first impression. Our group of 15 spent about 20 minutes doing tech work and 40 minutes tackling an interval pyramid. Since I do my swimming with a masters team, I’ve become used to being extremely average so it was interesting to hop in the pool with a bunch of triathletes and be the fastest one in the water (#wannabeswimmer).
Around 10 a.m., I hammered back to the city solo. There was an unrelenting headwind, but my bike and I are now friends again.
Sunday – a.m. run
There was no beating today’s heat and humidity. When I began my warm-up to Central Park shortly after 7 a.m. it was already 81 degrees Fahrenheit. Luckily, my workout contained only two solid intervals: one quality lower loop and one solid Harlem Hill loop. (Remember the Snowman Challenge? We’re doing it again.) Nine-ish miles of sweat and another workout closer to race weight, ha!
What was your best workout this week?