Monthly Archives: February 2017

Triathlon Training Log – Week 8 (Feb. 20)

Even though Monday was a holiday, this week felt especially long.

Bike, run, brunch: how every brick workout should transpire.

General training notes: all in all, this was another productive and uneventful week of training. As we enter March, both my swimming and running frequency will continue to increase in preparation for Harvard and the Queens Marathon.

Monday – a.m. CompuTrainer class at Tailwind Endurance; a.m. run

Thanks to the holiday, I slept in and took the 7 a.m. class at Tailwind instead of my normal 5:30 a.m. one. We repeated last Monday’s ride that focused on cadence and pedal work. One of my friends came to visit, so we met up immediately after for an easy run in Central Park—and my first brick of the season!

Tuesday – a.m. run

We are slowly bringing structure back into my runs, and this outing saw five easy repeats of Cat Hill and totaled five miles including the warm-up and cool down.

Wednesday – a.m. swim with Bearcat masters

All freestyle fun during this 3,750m practice—and I was able to swim the entire 1.5 hours.

Thursday – a.m. CompuTrainer class at Tailwind Endurance; p.m. run

Practice makes perfect: we repeated last Thursday’s threshold ride. During the two, 15-minute blocks we alternated between surging efforts (102 percent) and low threshold ones (93 percent).

After work, my Achilles bud and I ran six miles in Central Park. It was 60 degrees!

Friday – a.m. swim with Bearcat masters

Friday, IM day. This practice started off well enough, but the main set zapped me: 2×100 of butterfly, backstroke, breaststroke, freestyle, and IM. Yikes. Per usual, I hung on for dear life and brought up the caboose in my lane. The lifeguards were late getting to the pool so I only logged 3,000m before I had to go to work.

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

Easy 3.5-mile shake-out followed by an afternoon 2,800m swim

Sunday – a.m. run

Two of my tri buds and I met up to tackle our long runs together. We started at 7 a.m., and Central Park was relatively quiet. They both did 10, but I continued on for 12.

How do you get back into the swing of things after a long weekend?

Triathlon Training Log – Week 7 (Feb. 13)

Hip, hip hooray for a long weekend!

February in Central Park

It’s the perfect time for it too because my aunt is visiting. Saturday centered on cultural activities: we went to the Neue Gallery during the afternoon, and she took my sister and me to our first opera last night, Carmen. It was well worth staying up past my triathlete bedtime!

General training notes: it felt really good to get back to my normal training routine this week. My key sessions went well—Thursday’s bike and Saturday’s long run—and I’m excited to build on this momentum. This week also marks one month until my “main” swim meet, and the Queens Marathon is also five weeks away. Big things coming!

Monday – a.m. CompuTrainer class at Tailwind Endurance

Back to basics: this technique-based ride focused on cadence and included four, 10-minute blocks. Basically, as we built the effort from endurance to tempo to threshold, we added gear (increased tension) and allowed our cadence to decrease while focusing on the pedal stroke.

Tuesday – a.m. run

The return to dawn patrol: I woke up the sun with 5.5 easy miles through Central Park.

Wednesday – a.m. swim with Bearcat masters

The Russian coach led this IM-heavy practice, and my body was dunzo by the end. It took a lot to hang on, though, but I remembered I’m doing a swim meet in about a month.

Thursday – a.m. CompuTrainer class at Tailwind Endurance; p.m. run

We watched coverage of the Island House Triathlon while taking on this threshold ride. The main set included three blocks with efforts ranging from 107 to 93 percent, and we’d start at the high end and work our way down to the low end of the zone.

I had some time to kill after work and before dinner so I went to Central Park for a super easy four-mile shake-out run.

Friday – a.m. swim with Bearcat masters

As we progressed through the warm-up, tech portion, and transition set of this workout—which contained no IM work—I let myself believe this practice would be freestyle only. A girl can dream—and be unrealistically optimistic in this case because the main set was all IM work. Although I still hang on for dear life during these sessions, I can actually complete an entire practice as prescribed, which is huge progress. I logged 3,250m before heading into the office.

Saturday – a.m. run

With my aunt visiting this weekend, I wanted to get my long run out of the way and do it Saturday morning. It seemed daunting though: fifteen miles, and my running buddy couldn’t make it, so 15 solo miles. The conditions were perfect—sunny and the temperature hovered around 40 degrees—and the miles flew by. Since this would be a personal distance record, and because my most recent 14 miler didn’t go super well, I kept the pace ridiculously easy, especially on the hills. And the only time things got tough was at mile 14.5, but that’s probably because I was so close to being done. But overall, this run went really well—it was totally blissful, and it really was the elusive, easy, perfect outing we chase.

Sunday – off

What are your plans for the long weekend?

Triathlon Training Log – Week 6 (Feb. 6)

After a fabulous long birthday weekend filled with sun, swimming, and family time, I am back in New York City.

Swimming in solitude

I did not want to come back north, and the Tri-state area greeted me a “snow storm” on Thursday.

General training notes: finally I kicked the cold that plagued me all last week and settled in to my normal training routine. Er, “normal” being relative since I was still in Sanibel during the beginning of the week. We altered the schedule a bit to include two rides on Thursday and Friday, and I was able to sneak in a run on Saturday morning before going to the Millrose Games.

Monday – a.m. swim

Outdoor swimming for the win—and I had a lane to myself for 95 percent of the workout. Earl assigned a main set that included 20×100, plus 16×50 with builds in increments of four (i.e. 1-4, 5-8, etc.)

Tuesday – a.m. swim

Final outdoor swim that included an endurance ladder—100, 200, 300, 400, then back down—and totaled 3,600m. I already miss swimming outside!

Wednesday – p.m. run

A late flight back to NYC on Tuesday night prompt me to push back my run to after work on Wednesday, and this move paid off. Not only was the weather perfect—hovering around 50 degrees Fahrenheit—but my legs also felt fresh. This was also my first true run “workout” of this training cycle, and I faced four, eight-minute blocks at half-marathon pace broken up by three minutes at marathon pace. I could tell my fitness from the water transferred to the road, and I could also tap into distinct efforts quite easily.

Thursday – a.m. CompuTrainer class at Tailwind Endurance

Tailwind took on the Tour of Sufferlandria, and we tackling a workout titled “There Is No Try.” The primary set included four main blocks, each of which increased in time spent at our sweet spot/threshold: 15 seconds on, 15 seconds off; 30 seconds on, 30 seconds off; 45 seconds on, 45 seconds off; one minute on, one minute off. There was a five-minute sweet spot block as well before we progressed back down this ladder, staring with the one-minute intervals.

Friday – a.m. CompuTrainer class at Tailwind Endurance

Why I/my coach thought back-to-back days of Sufferfest workouts would be a good idea is beyond me. This “Hell Hath No Fury” workout contained two, 20-minute blocks with effort levels fluctuating between 90 and 120 percent.  This was the hardest bike workout of the year, and I felt its effects throughout the weekend.

Saturday – a.m. run

Easy 6.5-mile shake out in Central Park.  My legs were still zapped from the Sufferfest session, but they felt much better once I finished.

Sunday – a.m. run

Shot legs and less-than-ideal weather equated to a tough “long run” for my buddy and me. It usually takes four or five miles for my legs to warm up, but because things didn’t improve once I hit the seven-mile mark, I pulled the plug. Thanks a lot, Sufferfest. Oh how I miss running on fresh legs.

How long does it take you to recover from tough workouts?

Triathlon Training Log – Week 5 (Jan. 30)

Greetings from sunny Sanibel!

Morning beach walks with Zelda

I escaped the New York City and will be here on the beach in Florida for a few days. Bring on the sun!

General training notes: basically, this week was a complete wash workout-wise because I’ve been sick. I was feeling under the weather last week and thought the end was in sight—but last Sunday’s run proved otherwise. I’ve been taking it easy and trying to fend off this thing all week.

Monday – off

No watts, and no power test. In an effort to kick my cold, I slept in and took a rest day.

Tuesday – off

More resting and sleeping

Wednesday – a.m. run

Easy four miles to test out the lunges

Thursday – a.m. CompuTrainer class at Tailwind Endurance

It’s never good when you walk into the studio, and your coach asks, “why are you here?” I was still feeling under the weather so I kept this 75-minute ride super easy in my endurance zone.

Friday – off

Slept in and flew south to Sanibel

Saturday – off

I planned to swim, but I was still coughing too much.

Sunday – p.m. swim

Finally, the sickness seems to be gone so I was able to sneak in a birthday swim at the outdoor rec center pool. I missed my Bearcat buds, but it was warm and sunny, a.k.a. perfect conditions for a 3,300m workout.

Did you watch the Super Bowl last night?