Week 12 is now in the books on my Rev3 Half Ironman Training plan! With the plan that I’m following, there are different phases grouped into four week increments. The first three of each phase are the build weeks, and the fourth week is the step back week. This week was that step back week, and though it was still a solid week of training, it definitely felt like a step back week. For one, I didn’t have a long run this week. I ran three times, but none of them were double digits. For two, I biked four times, but none of them hit the large numbers that I have been doing on a regular basis. It was a nice break, but at the same time I did extend it a little beyond what the plan called for.
I was supposed to bike 1:45 on Saturday and bike 1:15/run :30 on Sunday. Instead I biked 2:00 Saturday and 2:00 of brutal hills Sunday followed by a :30 run. Oh well, I only made it to the pool once, so I guess that can make up for it.
Here are my workouts (It amazes me every Sunday to write these because by Sunday the Tuesday and Wednesday workouts feel like they were weeks ago, not days):
Monday: Rest day! I love these rest days. I think I love them so much because I push myself so much everyday of the week and enjoy the one day I get to be a couch potato when I get home from work. My phone pops up a reminder every Sunday afternoon reminding me of the rest day Monday, and it never ceases to make me smile.
Tuesday: I had a 1 hour trainer ride with 4 x 3:00 at V02 max, and it went by quickly while I listened to Dimity’s Ironman Couer d’Alene recap podcast. That lady is an inspiration.
Wednesday: I swam 2350 yards including 5×200 on 2:50, 5×100 on 1:30, and 5×50 on 1:00 hard/easy by lap. It was a great swim that I was super thrilled with. I need to get in the pool more (are you tired of reading this) so I can keep up my swimming fitness.
Then I went to the treadmill and had an awesome tempo run on the treadmill. I averaged in total with warmup and cool down 8:39/mile for the 4.62 miles I covered.
Thursday: I was supposed to ride 1:30 on the trainer, but I couldn’t make it past 1:15. I pushed it hard, and it was a sweatfest.
Friday: I was supposed to run 45 minutes but had talked to Mary and jumped it up to 60 minutes since I wasn’t doing a long run this weekend but still want to build my marathon training base. I’ll be back and at 12 miles next week.
Saturday: I rode 32.5 miles. The first hour was with Meghann and the second hour I rode back alone to my car since Meghann had 90 to do. I spent the ride back pushing to see what I could do and averaged around 18.4 on that part of the ride. I was happy, and it’s amazing how short 30 is starting to feel.
Sunday: I met Beth and Nick in San Antonio, which is about 45 minutes northeast of me and was amazed when I got there. We park at the ballfields, and there were at least 125-200 cyclists all parked and getting their bikes and gear ready. It was a little intimidating but really neat feeling at the same time. We drove the long way to San Antonio to tackle the hills. And hills we got! Over the course of the 30 miles we rode, we gained just shy of 800′ in elevation. Real hills in Florida! Who ever would have thought?
How were your workouts?!
Link up with me and Kat with your workouts this week!