This week was exactly what I wanted it to be. After a slow January and a realization that I needed to really get back at it, I did! Even though there’s an extra rest day in there, there’s a good reason for it and I’m okay with it.
This week I did a tempo run, an easy run, and speed work during the week, and I got in a solid long run and long ride. I feel like myself again, and the building is going well! Weeks like these will get me to where I need to be to be ready to start week one of actual Ironman training in May.
Here are my workouts:
Tuesday: 6 mile tempo run, which I was thinking wasn’t going to be great because it was so hot out. It was 81*, but when I got out there my legs were ready to run. I think the heat had the effect of making me feel warmed up more quickly than I have for the last couple of months of running. My tempo miles were 8:34, 8:28, 8:17, and 8:14.
Wednesday: 4 mile easy run. This run was cruddy, and I realized during it that my shoes weren’t right. It was supposed to be 5, but 4 was all I could do.
I also rode the trainer for 1:00. I pushed this one and was dripping sweat by the end.
Thursday: This was my first speed work in quite a while. I set up the workout on my watch, which was 1 mile warm up, then 4 x (800 hard, 400 easy), then 1 mile cool down. My 800s were really consistent even though I couldn’t see the splits. They were 3:47, 3:52, 3:51, and 3:51.
Friday: Unplanned rest day
Saturday: 11 mile long run with Tori, Beth, and Patrick. The weather was nice and 11 mile at 9:20 pace felt easy.
Sunday: 54 mile bike ride and 2 mile brick run with Beth. This may have been a bad idea to try to take on 54 miles without much build up, but after missing a long ride last week I wanted to go for it. The 2 mile run felt hard at first, but by the end my legs had loosened up.
We went further up the Suncoast Trail than I had ever ridden, and we hit some smaller hills that I didn’t really know existed up there. I kept calling them medium sized hills, but Beth and the person that had joined us on the ride assured me that they were small. Oops. I guess I’ve got some serious hill training ahead of me.
|It had been a while since I’d seen Anderson Snow.|
How was your week of training? What was your best workout?