It seems like I say this all the time … but how can February be more than halfway over?
Social media planning, V-Day cookies, Triathlete magazine … this is my #workflow.
Slow the heck down, 2015!
General training notes: Overall, this was a wacky week. I planned to do the Cherry Tree 10 Miler on Sunday, but it was cancelled due to projected cold temperatures and sustained winds. And since this would’ve been a solid progression run, Coach Pat had me back off Tuesday’s speedwork, Thursday’s long run (obviously), and Saturday’s usual masters swim. (And Wednesday also became a rest day.) Basically, this ended up being an easier week.
Monday – a.m. run and CompuTrainer class at Tailwind Endurance
Easy 4.5 miles on the West Side Highway with freezing rain before heading to Tailwind for a threshold power hour ride: 4×7-minute efforts. To make it interesting, we added gear and decreased cadence from minutes 3-4 to simulate hill climbing. Even though my ideal RPM is 90-93, I’m becoming comfortable and efficient “grinding it out” at 80-85 when necessary.
Tuesday – a.m. run and strength train; p.m. swim with Bearcat Masters
As outlined above, Coach Pat gave me an easier speed workout: 7×500 at tempo pace. I had to make a conscious effort to slow down in order to execute the prescribed splits, and yeah, it was tough—but I reminded myself Sunday would be the real workout, and that’s when I’d get to push the pace (relatively speaking anyway). I had some fun with weights, Therabands, and corework after.
At Bearcat Masters, shorter sets—lots of 25m sprints, 50m kicks, and 75-100m at race pace—comprised our 2,450m workout. And I learned a new drill (sailboat) and even got to lead one of the sets! Even though I’ll rock the #wannabeswimmer status for a while, I do plan to move up a lane next week. I’ve had the chance to get my fins wet (ha!), see the format of workouts, and determine the average pace of the lane. (OK, so I honestly don’t know how fast I’ve been swimming, especially since I’m used to putting everything in terms of yards, but I do know it hasn’t been super challenging for me to make our intervals.)
Wednesday – off
Originally, I planned to do a power hour ride at Tailwind, but it was cancelled. (They’re in the process of moving/expanding.) However, given Sunday’s race, this ended up being a good day to rest.
Thursday – a.m. run
Five easy and uneventful miles on the West Side Highway
Friday – a.m. CompuTrainer class at Tailwind Endurance
Let’s keep it short and sweet: “You executed pretty damn perfectly,” the coach told me afterward. BOOM. We rode a 16-mile course with varying hill lengths and gradients with the goal of holding VO2 max on the hills and recovering on the flats.
Saturday – a.m. swim with Full Throttle Endurance and strength train
Even though I’m one of the slower ones at Bearcat practices, it’s still crazy for me to think I’m the fastest at these triathlete swims. Being in charge of the fast lane is a nice confidence boost—and it comes with added responsibility of pacing and keeping the lane on track—but I would much rather be challenged as the caboose at masters. In total, I logged 3,000 yards and then spent about 40 minutes doing strength training and corework.
Sunday – Cherry Tree 10 Miler a.m. run
Womp, womp—I was so pumped for the Cherry Tree 10 Miler! Yes, because there were post-race brunch plans, but more so because I wanted to execute Coach Pat’s pace plan. Unfortunately, the race for the hardcore threatened to be too hardcore, but I still got my 10 miles done.
You never let me down, Central Park.
It’s all about layering, folks!
Have you ever signed up for a race or event that was eventually cancelled?