Daily Archives: November 21, 2016

Triathlon Training Log – Off-Season, Week 11 (Nov. 14)

Autumn is in full swing here in New York City, and it’s led to some stellar running weather.

2016-central-park-fall-november

Shorts in November!

Although it’s a different story back home in Central New York: the area received its first dusting, and unsurprisingly, it looks like we’ll have a white Thanksgiving.

General training notes: on Monday, it hit me—I really want to get back on my bike. An email to my coach followed, and we will start serious cycling again after … my next swim meet! Yep, I registered for another local one that takes place in December where I’ll do the 50m and 100m freestyle, plus the 100 and 200 IM. Anyway, since I have this event on the docket, swimming needs to remain a top priority. In the mean time, we’ll regroup after Thanksgiving and figure out how I can become reacquainted with my bike.

Monday – a.m. run

Monday is usually my rest day, but I had an evening work event and knew I wouldn’t want to wake up early the next morning so kicked off my week with four easy miles in Central Park.

Tuesday – off

Wednesday – a.m. swim with Bearcat masters; p.m. run

The Russian coach made an appearance, and we spent a lot of time working on stroke “breakouts” or how to come off the wall effectively. In fact, he instructed us to go to the side of the pool and swim across horizontally. It was a low yardage morning—only 2,500m—so I impulsively ran 3.5 miles after work as well.

Thursday – a.m. run

More morning miles through the park: five-and-a-half easy ones, which included two loops around the Reservoir.

Friday – a.m. swim with Bearcat masters

Well, this workout more than made up for the easier one on Wednesday. We did a ton of IM work, and all I can say is the butterfly is absolutely exhausting. Part of the main set included 4×100 IM followed by 75 stroke, and it was brutal to go from all that IM to straight-up ‘fly. But in that discomfort is where the progress happens.

Saturday – p.m. swim with Bearcat masters

Distance freestyle day for the win! Plenty of kicking and pulling, plus longer intervals like 200s and 300s for a total of … drumroll … 4,700m!

Sunday – a.m. run

This weekend’s Philadelphia Marathon and Half had me experiencing serious “fomo”—it’s the first time in three years I didn’t do the 13.1. This inspired me to increase my long run, and I did 10, and I don’t remember the last time I’ve hit double-digits on the run. (Probably around this time last year …)

What are your plans for Thanksgiving?