It’s all in the details.
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?