Monday, April 7, 2014

Ironman Training Weeks 3-4

We have officially entered one month of Ironman training! I would call this "Part 1" of training, base building in a sense. We only have 20 weeks to go, which is somewhat of a long time but it will go by in a blink of an eye.

And luckily, I don't really feel like I am playing make believe anymore and can visualize, somewhat since I've never been to Louisville, myself on race day.

WEEK 3

 Totals - Swim: 4.22 miles , Bike: 85 miles , Run: 23.58 miles

Monday - Off
Tuesday - 8.23 mile run, 3,000 yard swim
Wednesday - 20 mile bike
Thursday - 4 mile run
Friday - 25 mile bike
Saturday - 11.35 mile run, 1,450 yard swim
Sunday - 40 mile bike, 3,000 yard swim

I was on vacation this week, so I was able to get some of my workouts done during the day. Even still, I was SO tired this week. It was my highest mileage week since Musselman 70.3 and I was feeling fatigued.

 Trail run, #letmetakeaselfie

Luckily, most of my runs went better than the previous week, but my long run on the weekend was still rough. Mike and I ran with Rob again, well they ran and I shuffled along. For some reason, I think it was my socks, I couldn't feel my feet after 4 or 5 miles and the rest of the run was tough. I was not a very pleasant person and definitely was not feeling the run.

We also had our longest ride of the training cycle so far this week, and it was my longest ride on the trainer: 40 miles. It was doable but mentally tough. I got through it though!

We didn't switch anything around this week and only reduced our run mileage on Thursday because we ran 2 extra miles on Tuesday (2 miles on roads and 6ish miles on trails).

WEEK 4

Totals - Swim: 3.61 miles, Bike: 70 miles, Run: 20.5 miles

Monday - Off
Tuesday - 20 mile bike
Wednesday - 5 mile run, 2,500 yard swim
Thursday - 20 mile bike
Friday - 5 mile run
Saturday - 10.5 mile run, 1,350 yard swim
Sunday - 30 mile bike, 2,500 yard swim

CUTBACK WEEK!! Originally, Mike and I were supposed to race (pace someone to sub-2) this weekend, but it didn't happen. In the end, I'm glad because we have "races" the next three weekends in a row.

 I credit watermelon colors for my two good runs

I was still not feeling the run, so we switched our biking and running workouts both on Tuesday/Wednesday and Thursday/Friday. I think this helped me out immensely because both of our 5 mile runs rocked! The first one was 8:32 pace and the second one was 8:14 pace with the last mile at 7:53 pace!

 Speedy run!

Our weekend run, on the other hand, was an interesting combination of trails and roads. We wanted to get some hilly trail running in (because in two weeks we have a 20K on trails) but the original place we wanted to run the parking area was closed and then the second place the trail was still too icy for me. We only did about 3 miles on trails and then the last 7.5 miles were on HILLY roads. Seriously, in this area almost every road has the word "hill" in it. It was still a great workout and had some fast miles considering we had to change our plans.

I ended up doing our 30 mile ride on the trainer, it was cold when I wanted to ride in the morning and I don't have a lot of good cold weather riding gear. Mike could only handle 15 miles on the trainer and did the rest outside in the afternoon in the warm weather and rocked it! He changed our tires, so now our trainer tires are off and our regular tires are on, so this week we should get all of our rides done outside.

Overall, I can't complain about how this week went and I feel refreshed, which is good since we are gearing up for Part 2 of Ironman training: more biking miles, brick workouts and races!

8 comments:

  1. Thanks for the update. You guys are doing great.

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  2. I love those watermelon socks! Great two weeks and it must be so nice to know that you'll be outdoors on the bikes again! 20 weeks will FLY by, trust me!

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  3. Wow! Solid weeks and those two 5 milers were great! It'll be awesome watching your training for IM as I ramp up mine, which is almost exactly a month later.

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  4. Awesome photos & Gr8 job on training!! I dig the group photo from the trail runners. Best of luck managing a work schedule & training this week. Stay Strong & Enjoy The Moments To Come.

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  5. Wow. Two great weeks in a row. I find it really interesting to see how much goes into an IronMan.

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  6. You're killing it. PLEASE can I get some of your motivation??

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  7. You are off to a great start! Excited for you and cheering from afar! I'm sure the watermelon colors had everything to do with your success this week! ; )

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  8. Dang girl, you're doing AWESOME! 3,000 yards of swimming makes me want to stab my eyes out a little, but that only takes you, what, like 15 minutes? ;)

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