Tag Archives: strength training

Triathlon Training Log – Week 30 (June 20)

It’s all in the details.


Sunday Runday fun in Central Park

Focusing on executing the little things make big things happen—whether it’s in work, triathlon, or life.

General training notes: per above, this week centered on repeating workouts with the goal of executing them as precisely as possible. We’ve strung together several solid weeks of training, and on Thursday, the load hit me. I’m really looking forward to the upcoming recovery week—and then we’ll turn it back up in LAKE PLACID at the #WorkLiveTriCamp during 4th of July weekend!

Monday – a.m. CompuTrainer ride at Tailwind Endurance

Practice makes perfect so we repeated last week’s push-pull workout (three minutes at 102 percent, then two minutes at 90 percent). This time, the challenge was keeping the harder effort at 102 and not bumping it up to 105. It was also really cool because the efforts at 90 percent felt like recovery. We’re dialing it in!

Tuesday – a.m. run in Central Park (and p.m. sports massage)

Expanding on the tempo work from the past few weeks, the main set called for 3×2 miles at tempo effort with 3-4 minutes of easy running between each. The first two felt great, but the third one was a struggle.

That evening, I had an appointment with my friend for another “highlighting” session, a.k.a. she finds the areas that need attention and works her magic. I had a lot of hot spots the last time I went, and I was really happy that was not the case this time around.

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

Every week, this brick feels better and better. Following the normal VO2 max ride, Earl instructed me to hit Central Park and throw in two, 2.5-minute pickups during what would normally be an easy run. So I touched the fire to see if it was hot. I was pleased with how I was able to better control the pace and pick up the effort from easy to tempo and then ease back down.

Thursday – a.m. run in Central Park and p.m. strength train

Woof. This run never feels great coming off a VO2 max bike and brick, and my body felt totally zapped. The 6.5 miles got done, though, as did strength training later that night.

Friday – a.m. Bearcat masters swim

There was a moderate amount of IM work mixed in to this workout, and aside from flopping around when I was supposed to be doing the butterfly, I was able to hang with my lanemates during the main set. We spent some time doing tech first, though, so I was only able to stay for about 2,500m before I had to leave for work.

Saturday – a.m. bike/swim brick

A most successful Sportz Saturday: I met a few folks at Tailwind Endurance, and we rode the 20 miles over the bridge to the Palisades Swim Club. About 20 people showed up for the kick- and tech-heavy swim workout. And then I rode the 20 miles back over the bridge with Earl. Aside from being called a “fertile young woman” by one of the new dudes who rode with us, it was an uneventful and fun morning. (On the ride over the bridge, we were talking about the Olympics, and he asked if I’d go to Rio—and that’s when he said a “fertile young woman” like me should not go. Gahhh!)

Sunday – a.m. run

A nearly perfect long run: I finally executed my Snowman Challenge intervals within five seconds of each other. (Interval one is around Central Park’s rolling lower loop for 1.7 miles; interval number two is on Harlem Hill for 1.4 miles.) Huzzah!

Have your training buddies ever made weird/obscene/kooky comments?

Triathlon Training Log – Week 29 (June 13)

Between work and life stuff, this was one roller coaster of a week.


But that’s when I enjoy training the most—when it’s your happy place and your constant amidst the chaos.

General training notes: since we’re still a few weeks out from my next race, we’re continuing to repeat workouts and build volume. Practice makes perfect, and mentally, I really like revisiting specific sessions because it makes it easier to see and feel progress. The building volume component is important because in the short-term, there is the LAKE PLACID training trip coming up, and I fully intend to ride and swim every day. I’ll run, too, but Mirror Lake and that beautifully brutal bike course are unparalleled. In the relative long-term, my “A” race is about two months away. We’ll start fine tuning and locking things in soon enough, but it’s still too far out yet.

Monday – a.m. CompuTrainer ride at Tailwind Endurance

Pushing, pulling, and making watts: similar to last week, we completed two, 15-minute efforts. This time, though, the intervals were switched, and we spent three minutes at 102 percent and two minutes at 90 percent. I felt really good overall.

Tuesday – a.m. run in Central Park and p.m. strength train

It’s crazy how much of a difference humidity—or lack thereof—can make. We expanded on last week’s tempo run, bumping the interval from one mile to 1.5 miles (with the same 3-4 minutes of recovery). I started at Tavern on the Green and worked my way counterclockwise and along the East Side, which meant I hit the West Side Rollers last. I definitely felt the effort there, but I was pleasantly surprised with how smooth, strong, and in control I felt overall.

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

*Knock on wood* my body seems to be figuring out how to run off a VO2 max bike workout. In the saddle, we repeated last week’s VO2 “mix” intervals. (For the tri folks: set one was 2:30 at threshold, 30 seconds at VO2 max; 2 minutes at threshold, 1 minute at VO2 max; 1:30 at threshold, 1:30 at VO2 max with 1:30 recovery between. Set two: 1 minute at threshold, 1 minute at VO2 max, 30 seconds at threshold three times through. Set three: 2 minutes at VO2 max with 1 minute recovery; 1 minute at VO2 max with 2 minutes recovery; 3 minutes at VO2 max.) This time, Earl prompted me to hit the upper side of my VO2 max, so instead of shooting for 105-110 percent, I was locking in to 115-120 percent. The ride felt good—but then I needed to run. Because it was a VO2 max workout, Earl told me to simply “let the run happen,” a.k.a. don’t obsess about hitting a certain pace. I was surprised it only four minutes to so for my legs to adjust, and in the process of “letting it happen,” I worked down to my projected race pace during those 2.5 miles.

Thursday – a.m. run in Central Park

Easy six miles along the West Side Rollers and trails

Friday – a.m. Bearcat masters swim

I was a lost soul because my tri buds weren’t there, but it was a productive 2,600m workout nonetheless. Per usual, I was hanging on for dear life when our sets called for backstroke and breaststroke work, but that’s how you get better.

Saturday – a.m. bike

Like last week, a group of us met at Tailwind Endurance and rode over the bridge together. Once we were on the other side, Earl turned me loose and told me to hammer for 10 miles to the Palisades Swim Club. The dudes I was riding with had it made—guess who did all the work and pulled them along for those 10 miles? … although I dropped two of them … I was a little peeved when we arrived at a descent, and the guys who held on bombed the hill and left me in the dust. You made me do all the work, and then you ditch me on a downhill?! Not cool—ha! In total, I rode about 45 miles.

Sunday – a.m. run and p.m. Bearcat masters swim

“Endurance Sundays” doesn’t have quite the rang as “Sportz Saturdays,” but a lot of quality work got logged. I woke up relatively early to beat the heat and complete my 10.5-mile long run. There was a bike race going on in Central Park, and it was so difficult not to yell, “SQUAD!” every time a pack of dudes flew by. Also, cute dudes who can make watts: why are you riding away from me?! Haha!

Since I missed masters swim yesterday, I went to the pool today. I can’t remember everything we did over the course of 1.5 hours, but there was a lot of IM work. Woof.

When work gets crazy, where do you find solace?

Triathlon Training Log – Week 26 (May 23)

All in all, it was another great week.



My sister graduated from college yesterday (waaah!), and it was so nice to spend the day with the family. The last time I saw everyone was back in March before #WingedFootLyfe began, which was way too long ago. We had a great (and hot—97 degrees Fahrenheit to be exact) day together!

General training notes: it’s almost here—my first triathlon of the season takes place next weekend! With that in mind, this was the last “normal” training week—plus tomorrow’s brick—before we taper slightly for Rev3 Quassy. Things seem to be progressing nicely, and Quassy will serve as a nice check-in point to ensure everything is on track.

Monday – p.m. CompuTrainer ride at Tailwind Endurance

Hands down, this was the toughest VO2 max workout I’ve done in a while. A “graduate course in VO2 max work,” in the words of Earl, this ride contained three main intervals, each with a mix of threshold and VO2 max efforts, and all with little to zero rest. The most challenging block was number two: one minute at threshold, 30 seconds at VO2 max, and 30 seconds at threshold—three times through with no recovery until complete. Wowza.

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

Eight-ish miles of cruise intervals starting at endurance and building to 10-K pace. I found myself horizontal on the couch after work and almost didn’t make it to swim practice, but once I got in the water, I was so glad I was there. We tackled a pyramid workout with 25s, 50s, 75s, and 100s, and once again, I led the lane. Good thing or bad thing if I’m more stressed about doing math versus making the intervals? Ha!

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

Wednesday was when the humidity arrived, which made this threshold ride much more challenging. For 15 minutes, I rode three minutes at 90 percent and two minutes at 102 percent, rested for five minutes, and repeated. The added moisture in the air meant I felt this in my lunges more than my legs—and it didn’t let up as the day progressed. After work, I met one of my friends for an easy and super sweaty four miler in Central Park.

Thursday – a.m. run

Humid and sweaty hill recovery run in Central Park: I warmed up for three miles and then did six super easy repeats of Cat Hill. I’ve been loving doing my run workouts in the park because I always see so many familiar faces. It’s a great way to start the day!

After work, I went to see my friend for a sports massage—and it was definitely the most painful one I’ve had in a while. Thanks to my training load and intensity, I had more hot spots than usual, but she was able to work out the knots and flush everything out.

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

Thanks to Memorial Day, we had early release from work, so I hit Tailwind around 3 p.m. for some sportz fun. When I showed up at Tailwind, my Flat Feet Social Club guys were there making watts—it was such a nice surprise! Anyway, this brick went well overall. In the saddle, my mains set included three, 10-minute intervals: five-minute build from tempo to VO2 max and then five minutes at sweet spot. My legs felt fresh and springy, which was probably due to Thursday’s massage, and the run actually went OK too. All day, I worried how the heat and humidity—it was around 80 degrees Fahrenheit—would affect my run. I started off on the conservative side and built the effort from there, but kept my heart rate in check. I’m still getting the hang of these progression runs—holding back at first and then finding the next gears—but I felt much more in control this time.

Saturday – off

Sunday – a.m. strength train

Completed my normal full-body routine and did some corework

What are your Memorial Day plans?

Triathlon Training Log – Week 25 (May 16)

All in all, things are going pretty well over here.


and coffee. I always need coffee.

Maybe one of these days I’ll have a non-training post to share, but to be honest, swimming, biking, and running is taking up nearly all of my time outside of #WingedFootLyfe—but I wouldn’t want it any other way right now.

General training notes: after taking it easy last week, I was pumped to get back after it and log some quality efforts. As per usual, my week started off with relatively intense workouts that tapered off as Thursday and Friday approached. And in the words of my boss, I had another “monster” training weekend. T-minus two weeks until Rev3 Quassy!

Monday – p.m. CompuTrainer ride at Tailwind Endurance

Back to putting in work—and putting out serious watts. The 6×3 minutes at VO2 max workout has become a staple, which is nice because every week I can see improvement in terms of output and feel stronger in terms of effort. Tailwind actually hosted an evening event, so I had a crowd cheering me on. It was especially funny when one of the coaches came over and started to chat *during* one of the intervals—and we carried on a conversation. “Carrie’s VO2 max is like everyone else’s zone two,” he said. That made my night!

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

This week, I played around with my morning routine: I took a crazy early train uptown to Tailwind, brought my adult clothes, did my workout in Central Park, and then got ready for work at Tailwind. I tackled 3×12 minutes at race pace along a rolling route in the park and felt strong overall. It helped seeing a ton of friends out there and getting after it too!

After work, I rallied hard to make it to masters practice, and our main set was a descending pyramid with 25s, 50s, and 100s. (Again, the pool has been packed, so we stick to shorter sets.) I found myself in charge of the lane for a bit too!

Wednesday – a.m. CompuTrainer ride at Tailwind Endurance

I had plans after work, so this was another early watt-making morning. Earl programmed a push/pull workout: during a 15-minute set, I alternated between two minutes at 102 percent and three minutes at 90 percent (no recovery until the 15-minute mark). This was one of the tougher workouts I’ve done in a while, but Earl told me to think about it as a racing practice—the efforts at 102 percent were surges, and the time at 90 percent is my target race output.

Thursday – a.m. strength training; p.m. run

Completed my normal full-body program with corework and ran an easy six miles after work with a coworker. Within five minutes of being in Central Park, I saw three friends, one of whom my coworker knew too—what a small world!

Friday – off

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

Another Saturday, another day full of sportz. My morning began at Tailwind for a hour-long ride that contained three, five-minute builds (tempo to threshold to VO2 max), plus two, 10-minute blocks at Olympic-distance race wattage. I could feel myself “burning matches” and was anxious how my four-mile progression run off the bike would go. Earl wanted me to “shake out” the first mile—or run it relatively easy—and then negative split the run with mile four clocking in 30 seconds faster than mile one. Since I was holding way back at the beginning, I struggled to find my rhythm and feel smooth—and when I did, it was time to shut down the run, ha! This was much more of a strategic run: I focused on building the effort every mile as opposed to hitting my race pace immediately and holding it. We’re still very much in the information gathering phase, so we’ll play around with my run pacing strategy more in the upcoming months.

I finished the day with a monster (for me) 4,000m Bearcat masters swim. I loved the 6×400 main set, but I was totally dunzo for the rest of the day.

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

Since moving to the Upper West Side, Tailwind hosts more of these “Velo Bricks” that allow athletes to log a quality ride on the CompuTrainer and then immediately run off the bike in Central Park. Saturday’s workout was a Velo Brick, and this was another tough one. The CompuTrainer was set on erg mode—meaning the resistence is automatically loaded, and you must control it with your cadence—and we completed three sets: set one contained three-minute intervals with equal rest at 105, 107, and 19 percent; set two had two-minute intervals at 110, 112, and 114 percent; and set three consisted of one-minute intervals at 115, 120, and 125 percent. On its own, this is a challenging ride—but doing an hour-long run off it? Sheesh. Let’s just say running slow enough for a long run was not a problem today, ha!

What did you do this weekend?

Triathlon Training Log – Week 24 (May 9)

To sum up my weekend:


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.


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 22 (April 25)

Well, I didn’t run around Seneca Lake this weekend.


A little #latergram action. I’ll get around to writing the race report … eventually, ha.

But Saturday saw my first brick of the season, and it went really well!

General training notes: all in all, this was another solid and uneventful training week. Monday, Tuesday, and Wednesday’s workouts were easier due to Sunday’s Seneca7 mileage, but my body recovered pretty quickly. I had a great progression run Thursday, and my first brick went really well. Also, Tailwind Endurance is up and running at its new location, and I can’t wait to get back to smashing watts with my people!

Monday – p.m. run

After Sunday’s race, we immediately drove back to New York City, and it was a late night/early morning to say the least. However, in an effort to jumpstart the recovery process, I met up with a friend and fellow Seneca7er for an easy shakeout run.

Tuesday – a.m. run

Another easy outing: six miles along the West Side Highway

Wednesday – a.m. indoor trainer ride; p.m. run

I’ve been digging this workout lately: 6×3 minutes “on” and three minutes “off.” After work, I hit the Bridal Path in Central Park for an easy four miles.

Thursday – a.m. run

This workout keeps getting better and better: 4×8-minute intervals with two minutes rest. I started at endurance pace and worked down to half-marathon, 10-K, and 5-K. My legs felt great after Wednesday’s run, and I was able to tap into Seneca7 experience when they started to burn.

Friday – a.m. indoor trainer ride and p.m. strength train

I opted for a little more sleep, so I did my 15×1-minute “on”/ “off” bike workout in the morning and waited until after work to strength train. Since my basketball days, I’ve become used to lifting immediately after a workout—whether it’s basketball or now, swimming, biking, or running—and it was weird to pick up weights (and set them down) feeling fresh.

Saturday – a.m. brick (indoor trainer ride and outdoor run); p.m. swim with Bearcat masters

Woohoo for sportz Saturdays—and woohoo for my first brick of the season! I’m still without health insurance until June 1, so I hopped on my indoor trainer for the first part of this workout. It was tough to stay focused for the 1:45 ride, but watching Nashville helped. Immediately after, I laced up and hit the West Side Highway for a 20-minute endurance run—and it went well. My legs felt “normal” after about seven minutes of running, and even though it was supposed to be an easy run, I settled into pace that felt smooth.

After a shower and a quick power nap, I headed to the pool. It was a smaller group due to Masters Spring National Championship in North Carolina, but it was still a great workout with lots of tech work and a 5×200 main set that contained different intervals. In total, I swam about 3,650m. (I say “about” because we did a five-minute kick set, and no one got the definitive distance on that.)

Sunday – a.m. run

This was an interesting long-ish run. After a four-ish-mile warm-up in Central Park, I had a few distance endurance intervals to tackle. First, I did a loop of the reservoir and then a loop of the Bridal Path—with the goal of running them in the same amount of time. Then it was back to the reservoir for a few pick-ups. In total, I covered about eight miles; I hoped for a longer run (does this mean I’m a runner?!), but I cut the warm-up and cool-down a bit short.

How have your workouts been going?

Triathlon Training Log – Week 21 (April 18)

Right now, I’m off running a 77.7-mile relay race in Central New York. Maybe you’ve heard of it: The Seneca7. I did this race in 2012—wow, that feels like a lifetime ago—and I’m pumped it was able to fit into training/life this year!

Did this week seem like a gritty grind to anyone else? The weekend couldn’t come soon enough!


Not CNY, but beautiful

General training notes: same old, same old here. Hey, uneventful training is good. Unfortunately, Tailwind Endurance’s new facility will now open May 1; this means, I’ll keep pedaling away solo for a little while longer. Swimming and I have entered the “love” dynamic of our love-hate relationship, and starting next week, I’ll be increasing my pool workouts from two to three per week. And *knock on wood* my body is absorbing and adapting to the increase in run volume well. In fact, I ran twice within 12 hours this week, and the second run felt normal—no signs of fatigue or tightness. Huzzah!

Monday – a.m. indoor trainer ride

Solo VO2 max fun in the form of 15×1-minute efforts with one minute rest between

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

Cruise intervals progressing from endurance pace to half-marathon to 10-K to 5-K. This was the best I’ve execute this workout yet, but there wasn’t a ton of difference between my 10- and 5-K paces—maybe five or 10 seconds.

After work—and after fueling with three bananas throughout the course of the day—I hit the pool for some fast intervals. Our main set included 8x100m with sprints sprinkled in: 25 sprint, 75 easy; 50 sprint, 50 easy; 75 sprint, 25 easy; and 100 sprint. (We had two minutes of full recovery after the first four, and then we repeated the progression.)

Wednesday – a.m. indoor trainer ride; p.m. run

Another VO2 max leg buster: 6×3 minutes with one minute rest. I did the first three at natural cadence (93-95 RPMs) and overgeared (55-65 RPMs) for the final three. After work, my coworker ran along Central Park’s Bridal Path for 40 minutes. It was the perfect way to end the day!

Thursday – a.m. run

Here’s a new one: recovery hill run. Right? Per Earl’s instructions, I ran four repeats of Cat Hill at the “slowest, easiest pace possible.” Better yet, my legs felt great; there were no signs of yesterday’s run even though it occurred less than 12 hours ago.

Friday – a.m. indoor trainer ride and strength train

Easy, hour-long spin with lots of high cadence work to keep the legs fresh for the weekend. I followed it up with my normal strength training circuit and corework.

Saturday – off (travel day to Geneva, NY)

Sunday – Seneca7

I’m covering 12.4 miles today! Full “race” recap to come.

Have you ever done a relay race?

Triathlon Training Log – Week 20 (April 11)

Spring has finally sprung in New York City.


Cherry blossom bliss in Central Park

It’s about time!

General training notes: woah, this recovery week totally snuck up on me. We backed off the intensity across the disciplines for the most part. Tuesday’s swim contained some faster intervals, but I’ve also demoted myself as far as lanes go, so they didn’t feel too bad. All my rides were easy, and fingers crossed, Tailwind Endurance should be open next weekend! Finally, Operation: Increase Run Volume is going well. In total, I logged 24.75 miles this week, all of which were easy, smooth, and most importantly, injury-free.

Monday – a.m. indoor trainer ride

Easy, 70-minute spin with lots of cadence work. This was one of those workouts where I felt a little stiff getting on the bike—thanks to last weekend’s high training volume—but felt much better at the end.

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

I did my normal 3×12 minutes again, but instead of hitting my projected race pace, I kept it at endurance effort as per recovery week. After work, I went masters practice, and although my legs were not pleased with the 8×50 kick set following a 7.75-mile morning run, the rest of the workout went well. Our pyramid started at 100m and progressed down to 75m, 50m, and 25m and then went back to 100m. And I somehow ended up leading the lane again.

Wednesday – a.m. indoor trainer ride; p.m. run

Repeat of Monday’s ride: another easy 70-minute spin-out. After work, I met up with one of my friends for an easy four-miler along Central Park’s Bridal Path. (For the non-NYC folks, this is similar to a trail run on dirt and gravel, a.k.a. not concrete.)

Thursday – a.m. run and strength train

Like last week, I wasn’t sure how my legs would respond to a relatively short turnaround, but they felt much better this time. I will say it’s much easier to keep the pace, well, easy when I run twice in 12 hours. After, I did some strength training and corework.

Friday – off

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

Shining sun, perfect temperature—I didn’t want to stop after six miles in Central Park. Although difficult to be disciplined, I shut down the recovery run at the prescribed time. Sometimes following instructions is the worst.

Swimming and I are at a good place right now, so I was actually looking forward to this masters workout. We did a lot of freestyle tech work, which I appreciated, and eventually built up to a main set of 4x100m, 2x200m, and a time trial 400m. The goal was to hit and hold the same pace for each block. This is totally my game. In the water, I excel at dialing into an effort and holding it for, oh, 1500m. I was pretty pumped I was the only one who negative split the 400m interval, but the Russian swim coach made a cameo appearance, and he wasn’t impressed. He said to tell him when I get my 400m time in the four-minute ballpark. Sigh

Sunday – a.m. indoor trainer ride

Long story short, my #WingedFootLyfe life insurance hasn’t kicked in yet, so even though today was a perfect long-ride day, I made the responsible decision to stay indoors and grind it out for 2:20 on the indoor trainer. It wasn’t so bad because I binged-watched Nashville. My office is crazy about it, so my “homework” is to get caught up. Luckily, my boss let me borrow his DVD sets for seasons one, two, and three.

What’s your favorite TV show these days? Not that I’ll be able to watching anything else for a while, but still …

Triathlon Training Log – Week 19 (April 4)

Does anyone else need to a weekend from the weekend? This one flew by!


Sportz, sports, sportz

General training notes: lots of stuff to talk about this week. First and foremost, Tailwind Endurance is still in the process of getting settled into its new location, which means I’m doing indoor training rides solo (and also suffering from severe Tailwind withdrawal). On the plus side, I get to sleep for an extra half hour, but I miss seeing my coach and people in the mornings. Fingers crossed the facility will be rocking and rolling next week.

Second, after having a heart-to-heart with Earl, we decided to increase my run volume. I’m currently hovering around 20-25 miles per week, and the goal will be to get up to 30—slowly and safely, of course. That number is a scary because I typically run 30 miles per week when I’m training for a half-marathon; thirty miles is a substantial run load for me. But I trust Earl, I trust the process, and I know the only way to become a better, more efficient runner is to run more. And unfortunately, that in turn means backing off the strength training. So overall, I’ll be adding an extra run each week and removing one lifting session.

Monday – a.m. indoor trainer ride

Tailwind Endurance withdrawal is so real; doing 15×1-minute VO2 max intervals by yourself just isn’t as fun. *Sigh*

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

Take two of the 3×12 minutes at race pace—and this one went much, much better. Because this was my second time completing the workout, it wasn’t as intimidating, and I knew what I was facing. Like last week, I got it done on the ‘mill and logged eight miles total.

After work, I went to swim practice and somehow ended up leading my lane! Following a shorter warm-up and tech work, we tackled a pyramid that began with one 100 and progressed from 75s to 50s to 25s and then went back up the ladder. I was elected to set the pace because I am a “triathlete and super consistent and that’s the difference between pool swimmers and triathletes.” But that also meant I had to do math to ensure we kept the correct intervals.

Wednesday – a.m. indoor trainer ride; p.m. run

Another toughie that would’ve been more fun with Tailwind buds: 6×3 minutes at VO2 max with one minute rest between.

As I mentioned, Earl wants to increase my run volume, so we’re slowly adding another run/mileage each week. I made plans to run with one of my tri buds after work, and one of my new coworkers joined us! (Woohoo for making friends!) We hit the Bridal Path in Central Park and had a nice 40-minute “yog.”

Thursday – a.m. run and strength train

It was tough turning around in less than 12 hours and running again; I’ve become used to running on fresh legs, and the fatigue was noticeable. Not detrimental, but definitely noticeable. My legs slowly loosened up over the course of seven miles, but I felt it even more during my strength training routine. Earl said to go even lighter this week, and if I’m being honest, I thought I’d be fine to do my normal lift, but this is why you have a coach. My legs were dunzo.

Friday – off

Saturday – a.m. indoor trainer ride; a.m. Armory Indoor Marathon; p.m. swim with Bearcat masters

Woohoo for sportz Saturdays! First, I hopped on my trainer for an easy 60-minute ride to spin out and wake up my legs before our indoor marathon relay. Nothing noteworthy to report here: lots of cadence drills and zone two time.


Snapchat fun. It was bizarre to wear this type of timing chip without a wetsuit–it screams triathlon!

Then I headed way uptown for the inaugural Armory NYC Indoor Marathon. One of my triathlon buds had this idea a few months ago, and we were able to get a team of four together to take on 26.2 miles around a 200m track. We had a blast! I’ll definitely write a “race” recap, but I covered my 6.5 miles in 48 minutes. (Although I hoped to squeeze in a masters swim too, we didn’t finish post-race brunch in time. #priorities)

Sunday – a.m. indoor trainer ride; p.m. swim with Bearcat masters

Long and steady two hours in the saddle, followed by a 4,000m swim with the Bearcats. Currently ready for food and a nap/bedtime. A most successful Sunday!

Have you ever done an indoor race or event?