Tag Archives: brick workout

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 24 (May 9)

To sum up my weekend:

2016-may-brick-smashfest-tailwind-endurance

So many hanging bikes

There was a lot of this.

General training notes: hello, recovery week! As to be expected, intensity decreased across the disciplines during the weekdays. Biking easy especially felt good, and my body definitely needed it. On Saturday and Sunday, though, Earl programmed not one, but two bricks for double the sportz fun—and they went really well!

Monday – p.m. CompuTrainer ride at Tailwind Endurance

Easy 70-minute spin-out with plenty of single-leg and high cadence drills

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

Easy cruise intervals (3×12 minutes) along the West Side Highway for a total of 7.25 miles. It was a total zoo at Bearcat practice—there were at least eight people in our lane—so we did shorter sets (25s, 50s, and 75s) with lots of hypoxic breathing work. I led the lane (!!!) and got into a good groove when we had to breathe every five strokes, but I couldn’t make seven and nine happen. And so continues my #wannabeswimmer saga …

Wednesday – p.m. CompuTrainer ride at Tailwind Endurance

Repeat of Monday’s 70-minute ride

Thursday – p.m. run

Easy six miles after with a friend and coworker. Central Park was absolutely perfect—sunny and about 65 degrees Fahrenheit—and totally packed. Tourists riding rented bicycles make me nervous!

Friday – a.m. strength train

Normal full-body strength training routine with some corework

Saturday – a.m. brick (CompuTrainer ride at Tailwind Endurance and run in Central Park); p.m. swim with Bearcat masters

In this edition of Sportz Saturday, I had an easier 70-minute ride programmed and then a quality run with race-paced efforts. Unfortunately, the guy I ran with last week was riding/bricking long, so we weren’t able to sync up. Our workout went really well before, and I worried about whether I’d be able to hit the pace on my own—but I did! It took about 13 minutes for my legs to feel “normal,” but I was able to stay focused and execute. We’re getting to where we need to be!

Later that afternoon, I went to a nearly empty Bearcat practice. (Saturday was our first truly nice spring day, so most folks were probably outside enjoying it.) Like last week, I wore my Blueseventy core shorts and somehow managed to get my legs to work for 4,000m. Sheesh.

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

Because smashing one brick wasn’t enough … ha! Today, I logged a quality 70-minute bike workout with lots of threshold efforts before heading out to Central Park for an easy hour-long run. This was easily the best run I had all week, but that’s probably because I was warmed up from the bike … and running easy, of course.

What was your best workout this week?

Triathlon Training Log – Week 23 (May 2)

I hoped this post would go live yesterday, but the day totally got away from me.

With my first race of the season less than one month away, we’ve reached the point where my non-work life revolves around training.

2016-green-township-new-jersey

Except when I’m able to escape the city for the day and visit a friend’s new digs in New Jersey, a.k.a. what I did yesterday.

Logging two workouts per day is normal, and on the weekends, we’re seeing high volume across the disciplines. Although I’m tempted to comment on “dialing in” or “locking in” efforts and paces, Earl shut down that notion on Saturday. While recapping the bike-run brick, Earl used the metaphor of a sponge to describe the process we’re undergoing right now. A sponge has two sides, I need to be porous; I need to absorb the training. We’re in a data collection phase, so I need to let things happen. The sponge also had a rough side, and Earl said we have plenty of time to go hard and force workouts—but that time is not now.

General training notes: the countdown is on—t-minus one month until my first race of the season! It seems like I’ve been training for a while, so it will be nice to do some sportz and see where we stand. This fact has given me a renewed sense of urgency and desire to execute my workouts—and my workouts are also becoming more race-specific too.

Monday – p.m. CompuTrainer ride at (the new) Tailwind Endurance

Due to my commute and work schedule, my bike workouts will take place during the evenings. As a morning person, I’m a little bummed about this change, but we reached the point in the training cycle where I’ve broke away from my long-course buddies; even if we rode together, we’d be doing very different workouts. My post-work smashfest included 15×1-minute efforts at VO2 max, and I felt great.

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

Rainy run in Central Park with 3×12 minutes at projected race pace (eeeek!) for seven miles total, plus an evening swim with my Bearcat buds. We completed a ladder with a ton of 25s, 50s, and 75s and logged 3,050m total.

Wednesday – a.m run; p.m. CompuTrainer ride at Tailwind Endurance

Easy four-mile shakeout run along the West Side Highway. My legs felt OK coming off two quality workouts the day before, but it took about 20 minutes for them to loosen up. After work, I did a “happy hour” workout of 6×3 minutes at VO2 max at Tailwind. The first three repeats were at natural cadence (right around 93 RPM), and the second three were overgeared (55-60 RPMs). It went well overall, and I felt even better after Earl said he liked what he saw.

Thursday – p.m. run

Easy six miler along the Bridal Path and Reservoir after work

Friday – a.m. strength train

Completed my normal full-body routine and some corework

Saturday – a.m. brick (CompuTrainer ride at Tailwind Endurance and outdoor run); p.m. swim with Bearcat masters

Woohoo for another edition of Sportz Saturday! The fun started with a 70-minute ride at Tailwind Endurance. Because I’ve been doing my weekday rides after work, this was the first time I saw “my people” in a while. This reunion was awesome! The high energy contributed to a great workout that contained three builds from tempo to threshold to VO2 max. Per usual, I felt strong on the bike, but my run workout made me anxious: on Central Park’s West Side rollers, including Harlem Hill, Earl wanted me to crank out 3×10 minutes at my projected Olympic-distance race pace.

Luckily, one of my training buds was running at the same speed—he’s training for Eagleman 70.3 and going after a Kona slot #perspective—and he asked if I wanted to run together. Uh, yes please! Although I’ll race alone, I was really glad to run with another person as I get used to this off-the-bike effort. Beforehand, we established the pace, acknowledged neither one of us were talkers (ha!), and I was also adamant about him taking off if he was feeling good, especially since I struggle to hit my goal race off right off the bike. (It usually takes me about 1.5 miles to settle in.) By sticking together, though, we locked in the opening mile at 7:32. My legs didn’t feel great just yet, but the effort felt right. He started building his effort once we were 15 minutes into the workout, it really helped me mentally to have someone I was running “with” as I logged these intervals. I was able to keep him in my sights for the majority of the run, and during our recovery, he would backtrack and run with me. Aside from a cramp that arose during my third interval, this brick went well, especially considering it was my first time running off the bike at race pace and on a hilly course.

Later that afternoon, I hit the water for a Bearcat masters workout. We did a lot of longer sets—300s and 400s—and I wore my Blueseventy core shorts because I wasn’t sure what to expect from my legs after the brick. A total of 3,700m went in the bag, and it was a great training day!

Sunday – a.m. run

Repeat of last Sunday’s workout: four-mile warm-up, then a loop of the Reservoir and a loop along the Bridal Path in the same amount of time. (For the non-NYC folks, the Reservoir is flat and fast while the Bridal Path has some hills and measures slightly longer.) After Saturday’s brick, it look a while for my legs to loosen up, but during the main set, I ran the two loops within three seconds of each other—so success!

Also, I ran nearly 34 (healthy) miles this week—huzzah!

Do you prefer doing tough workouts solo or with someone?

Triathlon Training Log – Week of March 3 (Phase Two, Week Nine)

Hey, friends!  How was your week?  As per usual, I wanted to pop in sooner, but I was slammed at work.  We hosted a fashion show Wednesday night, and it went really well.

jackrabbit-brooks-pure-project-fashion-show

Shameless plug to check out the Facebook photos.

It was a big week at work, and a big week of training.

General training notes:  With recovery week gone, we entered phase two of training.  This means the focus shifts from base building to volume and intensity.  It also means brick workouts (or biking and then immediately running) will be incorporated into practice.  And fingers crossed, it means we’ll be able to ride outside in Central Park soon.

Monday – a.m. swim and run

Woof—speedwork in the pool, plus five steady miles.  We did a lot of pulling in the water and broke up those sets with 100-, 50-, and 25-yard sprints.  I have no idea how, but I managed to log five miles too.  So long, recovery week; it’s been nice.

Tuesday – a.m. indoor cycle and strength train

Nothing too groundbreaking to report here:  80-minute ride with solid climbing and aero efforts.  We did some full-body strength training with corework, walking lunges, chest/shoulders circuit with bands too.

Wednesday – a.m. run and swim

This speedwork was absolutely brutal.  I moved up a pace group, which made the session tougher, and the workout itself also the most challenging set we’ve done this season:  6×800.  I hung with everyone for the first five, and not going to lie, it was painful.  And then my coach made me lead the sixth and final one.  An expletive or two may have been dropped, but I got it done.  So.  Much.  Pain.  Thankfully, the swim afterward was on the shorter side (2,400 yards) and focused on breathing drills, aka hypoxic sets.

Thursday – a.m. swim; p.m. CompuTrainer ride at Tailwind Endurance

Two words:  monster swim.  Tallying 3,500 yards, this workout contained a long descending ladder (800, 600, 400, etc.) with 100s at race pace between each set.  And the afternoon ride at Tailwind was tough coming off speedwork; the main set spanned 30 minutes and alternated between threshold and endurance wattages.

Friday – a.m. brick (cycle and run)

Woohoo for the first brick of the season!  And we hit the ground running.  After doing a 45-minute warm-up, we chipped away at a five-minute effort, then hopped off the bike and ran 800m at the steady pace.  Back to the bike we went for another five minutes, and then it was time for another 800m.  We repeated this set five times—and it was actually kind of fun.  For what it’s worth, I think my run is better coming off the bike than running “straight up.”  There are girls who are a little faster than me who I try to stick with during speedwork, but usually fall behind.  But I’m able to keep with them running off the bike.

Saturday – a.m. recovery spin

Since we have a big workout Monday—remember Trial by Fire?—my coach said to do a recovery ride Saturday and take Sunday off.  I spun out on my indoor trainer for an hour and watch old Kona footage.

Sunday – off

Overall, this was definitely the toughest week of training so far, but dialing in is necessary—27 days until South Beach!

When’s your next race?

Cherry Tree 10 Miler (Relay) Recap

Told you I’d write a recap … eventually.

Sunday proved to be one of the best training days I’ve had this season:  two hours on the CompuTrainer at Tailwind Endurance and two legs (totaling 6.75 miles) at the Prospect Park Track Club’s (PPCT) Cherry Tree 10 Miler.

cherry-tree-10-miler-bronx-submariners-jackrabbit

So how did this bike-run day come about?  As you know, Sunday CompuTrainer classes have become regular training sessions this year, and one of my friends from work wanted to celebrate his birthday by running a race. (You know you work at a running store when …) And with SoBe quickly approaching, I need to start bricking—or biking and running soon after—on a regular basis.  Plus, I was not going to miss a birthday brunch.

Anyway, “race” day started with a 5 a.m. wake-up call and a 6 a.m. ride.  During these classes, I’m usually notorious for working outside my zones, but I made a deliberate effort to stick to my power numbers.  And even after putting forth a steady effort on a pre-loaded sprint course (rode 14.73 miles in 48 minutes and averaged 190 watts), I felt like I could run off the bike—which was put to the test about two hours later.

pptc-cherry-tree-10-miler

[source]

My team originally planned to do the three-person relay; three people, 3.3 miles each, no big deal, right?  Well, long story short, one of our runners forgot her tights, so running in 20-degree weather wasn’t an option.  And since our other runner did 20 miles the day before, I “sacked up” and prepared to run two loops.

At this point, my pace plan went out the window.  My coach gave me target splits and an overall finishing time, but since I would be (1) running twice as far as planned and (2) running on a course that wasn’t completely clear, my strategy changed:  push when I could and back off when necessary.

Needless to say, this resulted in the most unevenly-paced run ever (my Garmin flashed values ranging from 6:50 and 9:00), but I proved to myself hitting and holding a respectable pace off the bike isn’t infeasible (when course conditions allowed).  Because my pace was all over the place, I hesitate to call it a tempo run, but my average pace for the 6.75 miles equated to a tempo effort, which is pretty cool.  This was also my first time running in Prospect Park, and it was a great course—straightaways to hammer and hills to suffer up climb.  Oh, and another neat part of the race included a superfan who worked at a water station.  I wore my running store’s singlet, and he immediately recognized it and cheered like crazy.

So the main takeaways from this freezing relay?  I can piece together a semi-respectable 6.75 miles off the bike.  My work friends are awesome.  And brunch tastes so much better after you’ve earned it.

Have you done a relay race?  Or a race in the freezing cold?