Category Archives: Triathlons

A Long Overdue Update: Seneca7, Rev3 Quassy, and Lake Placid

Hello.  It’s me.  I was wondering if after all … these months you’d like an update?  Yes?  Good.

Summer nights in the city

As you noticed, I failed to write a blog post following the Seneca7 in April. For the second consecutive year—and third time total—I tackled the 77.7-mile relay race around Seneca Lake with some of my best runner friends. We had a blast, and it was an unforgettable weekend, but when I thought about articulating the weekend, I struggled to find the words.

The Seven PerSISTERS

The CNY running and endurance community suffered a tragic loss at this race with a local legend passing away. Although I didn’t know him well, we met a few times at Fleet Feet events during the summer of 2012. His energy and enthusiasm were infectious, and I wanted to soak up his positivity and knowledge. When I visited the shop during my trips home, I would occasionally see him, and that was the extent of our interactions. Our paths didn’t cross during the Seneca7 itself, but upon hearing the news, I struggled to accept it. How could this happen to someone so young, so passionate, so selfless?

Summer solstice sunrise

For the following few weeks, the news consumed my thoughts, especially during workouts—the endurance sets in the pool, the VO2 max efforts in the saddle, the speedwork intervals on the pavement. Working through the disbelief, the shock, the sadness by swimming, biking, and running helped, and it gave my training a renewed sense of appreciation.  Life is too short to pursue things that don’t bring us truly alive; this sport, this lifestyle, this community make me feel complete.

My happy place: in the saddle

This perspective made me feel relaxed heading into my first triathlon of the year, Rev3 Quassy. A hilly and technical course, this race broke me last year: in what is usually my strongest discipline, the bike made me feel uncomfortable, ill prepared and absolutely dejected, and I carried these sentiments onto the run. This year, the plan was simple: execute a solid swim; ride conservatively on the bike; and hang tough on the run.

During the first event of the season, there are always kinks to iron out, but the outing progressed smoothly.

Pleased with my execution and pleasantly surprised to bring this home

Aside from dropping my chain during the 40-K bike ride—and having to get off my bike to fix it—I had a good day and even managed to sneak on in my age group. I was shocked given the technicality of the course and my mechanical issue. Any day you wind up on the podium is a good day, but I was even happier with my progress:  I shaved off three minutes from my swim; I refused to let the mechanical issue spiral out of control on the bike and simply accepted it and moved on; and I hung tough on the run and even passed people.  This season debut gave me even more confidence in my abilities, progress, and mental game.  It also peaked my interest in long-course racing since I dialed into an endurance effort on the bike and felt comfortable on the run.

Not ready to be done … who am I?

The long-course thoughts continued as I traveled to Lake Placid in mid-June for our yearly training trip. I trained like a 70.3 athlete for four days and took full advantage of serene Mirror Lake and the beautifully brutal bike and run courses: I logged four swims, two rides, and two runs, which equated to nearly five miles of swimming, 100-plus miles of riding, and 17 miles of running. Open-water swims occurred every day, and I rode one 56-mile loop of bike course on Friday and Saturday.

Bro-ing out and keeping an eye on the boys as they fixed a flat tire

The second ride provided a new Sherpa/emotional guardian experiences: two guys in our group are doing Ironman Lake Placid, and they needed to ride 112 miles (two loops of the course) on Saturday, and I tagged along for miles 56-112. Although I’ve witnessed friends in various stages of their Ironman training—and have even been on hand during the race itself—I had not witnessed the crucial 100-mile ride firsthand, specifically the backend when things can unravel. There were a few tough moments out there—for those who know the course, especially during the final 12-mile climb back into town—but the guys did great.

Never have I ever spontaneously signed up for a half-marathon. Oh, wait …

Placid is paradise and makes me feel fully alive—and it also tempts me do crazy things, like spontaneously sign up for a half-marathon. To be fair, there was some peer pressure (thanks a lot, long-course buds!), but I did not need much convincing. Any and all time I could spend outdoors was welcome, and again, my long-course wheels were turning: the 13.1-mile run was nearly identical to the route athletes will run at the inaugural Ironman 70.3 Lake Placid this September. Thankfully, my coach gave me the green light, and he instructed me to use this outing as a pure recovery run, especially since I was coming off 100-plus miles of cycling of the past two days.

As I ticked off mile after mile, I was grateful to be moving at a pace of “hanging out for a scenic tour of Placid” and not pushing it because the course was absolutely beautiful, and the outing served as a good recon session as well. I even got to run with a super cute ultra runner who looked like a lumberjack. It was the perfect way to end the one of the best weekends of the year.

Never leaving

So what’s coming up? I tackled my first aquathlon this past weekend in Coney Island. A few of my Bearcat masters buds raced as well, and we all completed the two-mile open-water swim and six-mile run. It was an adventure, and I learned a lot out there; it was a good simulation for my “A” race, SwimRun VA in October. Hopefully I can post a race report within a reasonable amount of time. This weekend is the NYC Triathlon, and like last year, I will be volunteering for the Challenged Athletes Foundation (CAF) as a handler.

What’s new with you?

Triathlon Training Log – Week 15 (April 10)

For the first time in a few weeks, we are back to regularly scheduled programming.

Back in my happy place and back on dawn patrol

It’s taken a lot longer than I anticipated to recover from the Queens Marathon, and although I am trying to be patient with myself, I really want to start logging quality efforts again.

Training notes: this is the first week since the marathon that I’ve felt semi-normal/recovered. All but one of my workouts went as planned, but unfortunately, the pool was closed for general maintenance and the Easter holiday. I definitely missed the water this week. I also got a sports massage, which helped the recovery process.

Monday – a.m. CompuTrainer class at Tailwind Endurance

We kicked off Monday with a recovery-based 75-minute ride. My legs felt fatigued getting on the bike, but they felt better getting off.

Tuesday – a.m. brick (CompuTrainer class at Tailwind Endurance and run in Central Park); p.m. run with Achilles

Some #2MileTuesday action with 60 minutes in the saddle and two miles off the bike.

After work, I met my Achilles buddy, and we ran together for the first time since the marathon. Central Park was a zoo—so many folks on bikes, motorized vehicles, etc.—and it was stressful guiding experience, but we completed six miles.

Wednesday – a.m. run

What was supposed to be my first workout since the marathon ended up being a recovery run. After doing a warm-up and the first interval, I could tell my legs were not in a good place. I could’ve grinded it out, but I am trying to be smarter about my training, especially since my first race isn’t until June.  I also got a much needed sports massage after work.

Thursday – a.m. CompuTrainer class at Tailwind Endurance

We completed the same VO2 max workout from last week: 6×3 minutes at VO2 max with three minutes of rest between each interval. One of the benefits of repeating sessions is learning from the workout before and executing more precisely the next time. Last week, I found myself “hanging out” at 110 percent for each interval—I couldn’t tap into the top-end watts—but this week, I knew I could push myself. With each progressive interval, I challenged myself to start a bit higher: 105, 110, 115, 117 and finally 120 percent.

Friday – off

Saturday – a.m. CompuTrainer class at Tailwind Endurance

An easier-than-anticipated two-hour indoor ride. Our main set included two, 25-minute builds that started at 65 percent and progressed to 105 percent plus one final block at 90 percent that called for different cadences every three minutes. I got off the bike feeling great!

Sunday – a.m. run

Easy and sweaty loop of Central Park with my running buddy. The warm weather has arrived!

How do you adjust to working out in warmer weather?

Triathlon Training Log – Week 14 (April 3)

It always feels like the weekdays drag while the weekend flies by.

As seen after my run

This week seemed especially long since I had non-training commitments every night after work. Being busy is good, but I definitely need a few more days to recover, ha.

Training notes: my coach and I met last week for a summit meeting to recap the off-season and discuss my triathlon life. I made a lot of progress on my swim and run throughout the past few months, but I am ready to be a triathlete again and become BFFs with my bike. Because I was logging laps and running miles, I lost a lot of watts, so I have my work cut out for me—but the month of April is all about the bike.

Monday – a.m. CompuTrainer class at Tailwind Endurance

After a busy and high volume weekend, my legs needed this 75-munute spin-out. It took about 40 minutes for everything to loosen up, but I felt much better getting off the bike than I did getting on.

Tuesday – a.m. brick (CompuTrainer class at Tailwind Endurance and run in Central Park)

April is brick month at Tailwind Endurance, and we kicked off the campaign with some #2MileTuesday action: this consisted of a 75-minute threshold ride and—you guessed it—a two-mile run off the bike. This was my first run after the marathon (you know you’re a triathlete when …), and I headed to Central Park with one of my friends for a lower loop. I was pleasantly surprised how comfortable everything felt.

Wednesday – a.m. swim with Bearcat masters

Coming off my first true brick of the season, I wasn’t sure how quickly my body would recover and turn around for a quality swim. Although this was a freestyle-based practice, there was a lot of choice stroke work, but I chose to do freestyle, ha.

Thursday – a.m. CompuTrainer class at Tailwind Endurance

Nothing showy or flashy about this workout: 6×3 minutes at VO2 max with a long warm-up and cool down.

Friday – a.m. swim with Bearcat masters

For whatever reason, this swim felt like a breakthrough workout. I’ve been feeling a bit down on my swimming after last weekend’s meet, but I felt so good in the water during this IM session—and not just during freestyle. Maybe this is a turning point, or maybe it’s mental, but either way, it was a great 3500m swim.

Saturday – a.m. CompuTrainer class at Tailwind Endurance; p.m. swim with Bearcat masters

A most successful sports Saturday: two hours on the bike and 1.5 hours in the water. The ride consisted of a 3×20 minutes at threshold main set, and we tackled 4200m of freestyle work with lots of pulling and kicking in the pool.

Sunday – a.m. run

Since April is all about the bike, my “long run” will decrease: today, for example, I met my run bud for 5.5 miles. That’s it. My legs felt like molasses from the biking this week so I was glad there were not double digits on the schedule.

What are your goals this month?

Triathlon Training Log – Week 13 (March 27)

Yesterday afternoon, in addition to conquering my second swim meet in three weeks and third one ever, I enjoyed some delicious dim sum with my Bearcat teammates.

Surprisingly, not stuffed with pork, but rather a sweet, egg custard. Yum!

We pigged out big time!

Training notes: this week was all about recovering from last Sunday’s 26.2-mile adventure. (The recap is almost done, promise.) Although I was able to walk and move around fairly well on Monday, I didn’t start to feel somewhat normal until Thursday. And I learned the hard way that I cannot run a marathon and then expect to slice through the water at a swim meet.

Monday – p.m. CompuTrainer spin-out at Tailwind Endurance

After work, I went to Tailwind for an easy 30-minute spin-out and spent some quality time in the NormaTec sleeves.

Tuesday – a.m. CompuTrainer class at Tailwind Endurance

Another easy spin session at Tailwind. This time, I went before work—and saw a bunch of my triathlon buds—and made adjustments to the prescribed workout. Basically, I hung out at 70-75 percent for 70 minutes.

Wednesday – a.m. swim with Bearcat masters

After a week-long hiatus, I returned to the water. My legs still felt toasted from Sunday, but I hung tough for 4200m of freestyle swimming.

Thursday – a.m. CompuTrainer class at Tailwind Endurance

A Sufferfest workout was on the docket, and while the class tackled the prescribed intervals, my coach instructed me to do the VO2 max efforts as threshold blocks. My legs felt surprisingly OK, and I was even getting a little ancy toward the end of the workout because I wanted to push more.

Friday – a.m. swim with Bearcat masters

Woohoo for Friday Fly Day! My body felt much better in the water, but this IM-based, butterfly-focused workout was still brutal. We logged 4000m.

Saturday – a.m. CompuTrainer class at Tailwind Endurance; p.m. swim with Bearcat Masters

Sportz Saturdays are back! The day started with a two-hour ride at Tailwind Endurance. It was a tough workout with intervals ranging from 80 to 105 percent without any true recovery. (Blocks at 70 percent were considered recovery.) I hit my numbers and survived the ride, but I have a lot of work to do in the saddle.

That afternoon, I went to the pool for a 90-minute distance freestyle swim. My favorite set of the day was the 5x200s. I love locking into that pace. We also spent some time working on starts off the blocks for the upcoming meet.

SundayNYC Parks Swim Meet

Lesson learned: I cannot except to swim fast one week after running a marathon. There were about 30 Bearcats who went to Queens for this meet, and since most of us competed at Harvard two weeks ago, expectations were low. In hindsight, I should’ve done what my teammates did and swam events I “didn’t care about” like the 50-yard breaststroke and maybe the 100-yard butterfly. Instead I swam personal worsts in the 200 and 500 freestyle and the 100 IM. Oh well. Train, race, and learn.

How long does it take you to recover from races?

Triathlon Training Log – Week 11 (March 13)

I’m a few days late with this post, but with good reason.

Blodgett Pool at Harvard: so much room for activities!

From Friday through Sunday, I spent some quality time with my Bearcat masters teammates at Harvard competing at the New England LMSC Short Course Yards Championship. This is a staple event for my team, and my only regret is waiting so long to attend—I had so much fun!

Training notes: this week centered on keeping my legs and body fresh for the swim meet. Thanks to Winter Storm Stella, I didn’t run at all, but that may have worked in my favor because my legs felt great throughout the weekend.

Monday – a.m. CompuTrainer class at Tailwind Endurance

It’s been a while since we’ve done this workout titled “Peter Rabbit.” Following a 15-minute warm-up, we faced three intervals that contained tempo and threshold efforts: four minutes at 88 percent, then two minutes at threshold times three (with one-minute rest between).

Tuesdaya.m. run and p.m. run off

Thanks to Winter Storm Stella, there was no working out—but I needed the rest day.

Wednesday – a.m. swim with Bearcat masters

About half the people at practice were heading to Harvard, so the coach divided us into two groups and programmed different workouts: a “normal” swim and a taper one. I opted for the taper option, and we did a lot of race-paced efforts (mostly 100s) and practiced diving off the blocks. I never thought I’d see the day where 3200m was a taper swim.

Thursday – a.m. CompuTrainer class at Tailwind Endurance

Easy spin-out to keep the legs fresh for the weekend. After work, I hopped on the bus with my Bearcat teammates and headed to Boston.

Friday – New England LMSC Short Course Yards Championships

I. Love. Swimming. Full recap to come, but my first short-course yards meet started with the 100-yard freestyle (1:05.68) and the 200-yard freestyle relay.

Saturday – New England LMSC Short Course Yards Championships

Day two packed the most action in the pool: 500-yard freestyle (6:32.29), 100-yard IM (1:24.40), and 50-yard freestyle (30.90).

Sunday – New England LMSC Short Course Yards Championships

The 200-yard freestyle (2:25.28) ended up being my favorite distance of the weekend, and it was my lone event on the final day of competition.

How was your weekend?

Triathlon Training Log – Week 10 (March 6)

Although half over already (what?), March will be a memorable month.

Long run headspace for the win

Next weekend is my third swim meet, and on the 26th, I’m guiding an Achilles athlete for the Queens Marathon. Big things coming!

Training notes: overall, this was another good week of swimming, biking, and running, and I also came to a few conclusions about training thus far. First, after Monday’s power test, I confirmed I cannot expect to make huge gains on the bike by riding only twice per week. I also realized I am ready to start biking more (remember how I avoided my bike for three months during the off-season?). This realization came at the right time, although I have a few events to finish first—my swim meet on St. Patrick’s Day weekend and the Queens Marathon on the 26th. After those two outings—and after some recovery from running 26.2 miles—we will shift to traditional triathlon training. Although I like swimming four times per week, my swim frequency will decrease to make room for more biking and running intensity.

Monday – a.m. CompuTrainer class at Tailwind Endurance

So that was a power test that happened. It had been a year since my last one, and I forgot how mentally tough it is. We started with a five-minute “blowout” effort to wake up the legs and open up the lungs before the official test began. I broke up the 20 minutes into mini, five-minute blocks and focused on building the effort throughout.  I did not make as many watts as I wanted, but I will get them back.

Tuesday – a.m. run and p.m. run

Started the day with five Cat Hill repeats for a total of five miles. After work, my Achilles buddy and I met up for a loop of Central Par. We both wore our neon Achilles t-shirts and received a ton of cheers and words of encouragement.

Wednesday – a.m. swim with Bearcat masters

There was a lot of “choice” work during this practice, meaning each swimmer got to select which stroke(s) to do—and since I have a swim meet in a week, I chose IM. (Never thought I’d see the day!)

Thursday – a.m. CompuTrainer class at Tailwind Endurance

This short, 60-minute ride was a “zone tester” to make sure our new FTPs were accurate. Since my FTP increased only a handful of watts, I didn’t have too much trouble hitting and holding threshold and low VO2 max intervals.

Friday – a.m. swim with Bearcat masters

We kicked off taper week with some short and fast efforts (lots of 25s and 50s), and during the workout, we also had our choice of strokes to work on. Since I’m doing the 100 IM at Harvard, that’s what I chose to do during our main set. I logged about 3,000m before heading to work.

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

Like last week, I tackled my long run on Saturday (12-mile progression run) before a longer, 1.5-hour (and 3,700m) swim with my Bearcat buds. It was a high-volume day, but I felt great during and after both workouts.

Sunday – p.m. swim with Bearcat masters

Short, hour-long swim just to get a feel for the water

When’s your next race?

Triathlon Training Log – Week 9 (Feb. 27)

Welp, better late than never …

I saw this place a decent number of times this week.

Hello. It’s me.

With the New England LMSC Short Course Yards Championship—aka Harvard—coming up, I’ve been spending time staring at that black line. Two weeks and counting until my third swim meet!

General training notes: I’m finally power testing next week, so we focused on staying fresh and getting the fatigue out of my legs. My bike workouts were recovery-based this week, and aside from my hill repeat run on Tuesday, my runs were easy as well. I do have a swim meet coming up

Monday – a.m. CompuTrainer class at Tailwind Endurance

We deviated from our normal Monday ride and tackled a workout that contained four builds on hills. Each five-minute interval began at 83 percent with the goal of increasing our effort as our cadence dropped.

Tuesday – a.m. run

Five Cat Hill repeats and five miles

Wednesday – a.m. swim with Bearcat masters

Aside from a cockroach on one of the lanelines, this was an uneventful freestyle-focused swim. (Progress: I’m becoming more proficient with paddles.) We logged 3,100m.

Thursday – a.m. CompuTrainer class at Tailwind Endurance

Since I’m power testing on Monday, this was an easy, 75-minute recovery ride for me.

Friday – a.m. swim with Bearcat masters

Hello, Friday fly-day. Following a longer freestyle warm-up with plenty of pulling, we tackled a main set that alternated between butterfly and freestyle. Per usual, I brought up the rear in the lane, but I’ve noticed my butterfly stamina has improved: I can do 25m without feeling gassed.

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

Woohoo for sportz Saturdays! I met up with my Achilles bud, and we tackled 11 miles in Central Park. Due to the temperature being in the 20s, it wasn’t packed, but we were lucky enough to have three additional guides running with us to flank the way. (It helps to have an extra person or two running in front of us to clear a path and “direct traffic.”)

That afternoon, I hit the pool for a monster 4,100m distance freestyle swim with the Bearcats. Gotta get everything locked in for Harvard!

Sunday – a.m. CompuTrainer class at Tailwind Endurance; p.m. swim with Bearcat masters

East hour-long spin-out at Tailwind followed by a 3,500m practice with the Bearcats

What’s your biggest workout day of the week?

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?