It’s the most RUN-derful time of the year …
Full disclosure: this tree was up well before Thanksgiving, which is a cardinal Christmas sin in my opinion. But the sacrifices you make for friends …
General training notes: Nothing too interesting to report as my third week of triathlon base building comes to a close. This span saw a few more harder efforts on the bike, but we’re still keeping things super easy on the run. Since the workouts themselves aren’t challenging, I’ve been focusing on the little things: making each pedal stroke as perfect as possible; running smooth and strong; thinking about how strength training exercises directly translate to power while cycling and running. To paraphrase John Wooden, doing these little things right will make big things happen.
Monday – a.m. CompuTrainer workout at Tailwind Endurance
Huzzah for zone three! This ride’s main set was a 35-minute effort in which I could go up to 88 percent.
Tuesday – a.m. run and strength train
Easy 60-minute run, plus full-body strength training
Wednesday – a.m. CompuTrainer workout at Tailwind Endurance
Watts, watts, WATTS: I completed my first power test in nine months, and all things considered, it went OK.
During the 20-minute time trial effort, I executed my build precisely (a.k.a making more watts every five minutes), but I started off too conservatively; this resulted in a lower FTP than I hoped, but it’s December. There is plenty of time to get that value up. For those who love watts like me, my FTP is 20 watts lower than it was when I peaked in August.
Thursday – a.m. strength train; p.m. run
Full-body strength training in the morning and then a six-mile hilly run in Central Park after work
Friday – off … but p.m. run with friends
Our 6th Annual Joe Paulik Fun and Sexy Run was a smashing success.
In case you were blinded by my whiteness, I am the pale-looking one on the far right.
We almost got arrested! Every year, we wear as little clothing as possible, run to a bunch of tourist sites like the Central Park ice skating rink and Rockefeller Christmas Tree, sing Christmas carols, and spread holiday cheer. It was a balmy 40*F this year, so the whole half-naked element wasn’t as much of a big deal, but let’s just say when the girls took off shirts, we became a lot more popular.
Saturday – a.m. CompuTrainer workout at Tailwind Endurance
Still back to basics: two-hour endurance ride in the saddle. There were a few FTP builds sprinkled in, though, and we finished the workout with a few sustained threshold efforts.
Sunday – a.m. run
Blissful long run at home around the lake—in shorts.
It looks like we’ll have a green Christmas, but I can’t be mad about this lakeside view.
What are your plans for the holidays?