Workouts- Week of Aug 20
Group swim tonight. No bike workouts for me until Wed. or Thurs. as my bike is in the shop for pre-race check. (Rev3 Maine HIM on Sunday) Some funky shifting going on as well...
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Group swim tonight. No bike workouts for me until Wed. or Thurs. as my bike is in the shop for pre-race check. (Rev3 Maine HIM on Sunday) Some funky shifting going on as well...
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really trying to focus on pacing myself throuigh the week in order to build solid week after solid week. Also counting miles, now that I have a GPS, and was suprised to see I ran 29.5 miles last week per my GARMIN files.
Good swim last night. Only 2 people showed up for our last session so lots of individual attention working on my stroke finish. No shoulder issues last night either. Did some drills and various efforts focusing on different aspects of my stroke, then 3 x 500 at about T-pace + 2-3".
B/C of my race this weekend I was a little out of sorts. Left my goggles at home and my towel. doh...still tried swimming but after about 15 minutes of swimming in the lake the lake water started bothering my eyes. side stroked back to shore and laughed it off. Take two will be today.
where were my goggles you ask...in the sleeve of my wetsuit of course, right where I left them after getting out of the water and running up to T1.
run this morning was more of the same..slightly easier pace on a slightly easier course...
2 x 1mi on 'mill last tonight @ Z4. About 10" faster per mile than targets. Done.
Congrats on your race PR Nate, and good luck in Maine, Kim!
FINAL WKO for me tonight B4 Maine!
Bike:
3 x 12' @ .989IF, .953, .957
Then a few laps around the track to calibrate my footpod with my racin' sneaks.
Have a great weekend!
quick recap for my week...
s: have done well with the swim workouts, tho short on time on all of them this week. I'm always 'cramming' swims into available time.
b: very confident with the bike right now. knocking wko's out of the park, getting some extra lo intensity stuff in, too. Hitting the mountains & Gaps tomorrow for my ABP ride.
r: this was the Warning Light of the week. have a history with popping my calf and I thought I had done it again after the mile repeats. Went :30 faster per mile than prescribed. Felt great, til the next day. Had Warning Twinges. No run for 3 days, skipping Thursday's long run. But, by Friday, I felt confident enough to give it a shot. Was cautious but used 3 separate runs to get my 11.5 miles. I know that doesn't give the same benefit as 1 long run, but I was monitoring my leg more than chasing the perfect workout. Leg felt ok after each run, recovered well. Back on track for next week.
Y'all hang in there!
Monday mornings are always a bit tough. Where is that reset button?? Wife is headed out of town on Wed-Friday so I'm single dad for a few days. Biggest impact to the week is I have to move Thur long run to Tues. UGH. skipping todays run in Prep for Tues Long run. I've also decided to take Friday off and do my Big Day while my daughter is in school. Will also plan on biking long on Sat.
@Chris, I try not to overachieve on the runs these days. At least in terms of "new" territory specifically for injury prevention. Although I must admit I pretty much failed at good execution on my last long run. Went out a bit too fast. Need to get better at running that EP.
the Ironman training plan really leads to a bizzar world of existance...good thing its not very long.