To be honest, when I looked at my training plan for the week last Sunday, I was anxious. It looked hard! I got a pep talk from a friend, and got down to work. Chop wood carry water - which means I did what I needed to do. Here's what my training week looked like.
Monday: 4000m swim, with the main set consisting of 6x400m race pace. Nothing like a good swim before breakfast! Then after work, a 2-hour ride with some FTP intervals.
Tuesday: 1 hour easy run, and a 30-minute strength session. I did both of those after work, as every Tuesday morning I have a 7 a.m. meeting.
Wednesday: Another early morning swim, this time 3500m with an endurance set of 3x800. After work, back on the bike with some VO2 max hill repeats.
Thursday: Ah, I love Thursdays as it's the only day I only have one workout. A one hour hilly trail run with the dog.
|I amuse myself with fun socks.|
Friday: 4200m swim before work, including a 10x300 race pace main set. After work, when my boss wanted to head to happy hour, I had to pass and hop on my bike for a 2 hour easy spin. Sigh - I love happy hour! The struggle is real, people.
Saturday: This is the day that was causing me some dread. I'm getting burned out on long rides, and while I figured this was coming, I hoped I'd luck out with something else. Anyway. It was a race simulation day so I started with a swim - only an easy 50 minutes. Then immediately out on the bike for a really long, over distance day. Instructions were to go up to 7 hours (really, my enjoyment factor decreases sharply after 5 hours, but I'd see what I had) with 5 hours at ironman pace (75% FTP). Despite the dread, I had a great ride, hitting some good power numbers and my fastest pace in training ever; I got to the 180km IM distance at 6:14 - hopefully I can do that on race day on the hilly Louisville course!
|The results from Saturday's ride.|
Sunday: 2 hour long run. My longest run in 3 years, and it actually wasn't as hard as I thought it would be. Adaptation, anyone? Followed by a 30 minute strength session, at which point I was sure my coach was trying to kill me.
|Recovery session on the couch with|
SpiderTech tape and Marc Pro.
It all added up to almost 23 hours, although I don't sweat the hours because I know it's what do you with those hours, not how many hours. And what I did with those hours was exactly what I needed to do that week. One more hard week, then two weeks of taper - bliss!