Woah there, 2015. I need you to slow down.
How can it be February already?
General training notes: As the fourth week of official training, this span would normally be a recovery week. And aside from Tuesday’s speedwork and Friday’s CompuTrainer class, my workouts didn’t demand an incredible amount of volume or intensity. I even saw my go-to sports massage person for a painful, but much needed flush-out. Gotta jumpstart the recovery process because I’m not going to be 24 forever!
Monday – a.m. CompuTrainer class at Tailwind Endurance; p.m. run
Adding an extra power hour CompuTrainer class worked well last week, and I need to ramp up the biking volume anyway, so another opportunity to make watts it is. The workout itself wasn’t incredibly taxing—just another over-gear/strength-building ride—but I still sweat buckets. Pending Winter Storm Juno derailed my plans to run easy outside, but I hit the ‘mill after work for an easy 4.5 miles while listening to the #RRP.
Tuesday – p.m. run
“Winter Storm Juno” shut down the entire city, so I enjoyed a leisurely morning, went out to lunch with some friends, and finally made it to the gym around 4 p.m. Note to self: Do not attempt to do speedwork during the afternoon. Coach Pat’s 5x1000s were tough; repeats one, two, and three were on pace, but I fizzled out on the fourth and fifth. Womp, womp. But that’s how you get better.
Wednesday – a.m. CompuTrainer class at Tailwind Endurance
Thanks to the strength/over gear work we’ve been doing at Tailwind, I’m starting to not totally hate maintaining a slow-for-me cadence. Earl mapped out our gear progression (75-80-85-90-95 RPMs) with the goal of increasing every 30 seconds for the first interval, increasing every minute for the second, and every 1:30 for the third. And then we did every minute and every 30 seconds again. Funny enough, the more comfortable I become “mashing” (at 75-85 RPMs), the stronger I feel when I finally get to the 90-95 RPM blocks.
Thursday – a.m. run and p.m. swim
Nine-mile long-run in Central Park
And since we were celebrating Art Night at work, I was able to sneak away during the afternoon for a short and sweet 1,000 yards in the pool.
Friday – a.m. CompuTrainer class at Tailwind Endurance
It was so unfortunate erg mode wasn’t working properly (can you sense my sarcasm?), so we did a VO2-focused workout instead: 4×3 minutes @ VO2 max with three minutes rest; 4×2 minutes @ VO2 max+ with 3 minutes rest. A new-to-me-instructor (who was awesome) coached the workout, and he really got me to focus on building through the efforts. Basically, if you paced this workout right, your final VO2 max average should be the same or slightly greater than your first one (because you didn’t go out too hard). Don’t worry; I’m not obsessing over the numbers—but it was awesome to see my final averages and how they matched up to what I was feeling.
Saturday – a.m. swim with Full Throttle Endurance, run, and strength train
Another solid Saturday Funday that saw 2,250 yards in the pool, 45 minutes steady on the treadmill, plus some weights and basketball. And homemade brunch.
Sunday – off
Overall, I’m happy with how this first official month of training has progressed. As far as the swim goes, I’m making moves to remotivate myself (#vagueblogging), which basically means I’ll be in the water with different folks. Getting my cycling legs back has been a touch-and-go process, but I’m finally feeling “at one” with the bike again. And the run has gone extremely well; it’s becoming easier to shut off my brain, find the rhythm, and just run. Above all, I’m having fun (which I never say, but is always the case), and I’m excited to carry this momentum into February!
How has your first month of January fitness/workouts/training progressed?