Since we are getting closer to my Ironman, I thought I would start documenting the previous week of training on each Monday. This will give you (my readers) an idea of what Ironman training looks like i.e. what my life at the moment looks like. I work with a professional coach, so each week is mapped out by him…. All I have to do is follow the plan!
4 weeks until the Boston Marathon
22 weeks until IMMT
Total Training hours last week: 16
How am I feeling? This was a great week. I completed all of the workouts as scheduled (including all of the running). I feel confident now that I can run the Boston Marathon. I was always confident that I could run it, but took about 5 weeks off from running this winter to recover from a stress reaction in my foot, and I was nervous. Now with the green light from my coach and podiatrist, I hope to run Boston with minimal pain (which is all relative when running a marathon, right?).
Training notes: My coach has me training with a large focus on heart rate. Each bike and run workout is dictated by heart rate and I have to keep a close eye on what zone I am working in. What I like about training with heart rate is, that it forces me to slow down on my recovery days, when I used to just ‘go all-out’ all the time. It also tells me when I’m ‘slacking’ and need to pick up the pace! My workouts are dictated by heart rate zones (i.e. Zone R, Zone 1, Zone 2). Zone R = Recovery, Zone 1= Moderate effort, Zone 2: Moderate to hard effort. The zones are different depending on if I am biking or running. For example, Zone 1 on the bike is 130-140 bpm (beats per minute) and Zone 1 while running is 140-150 bpm.
What I accomplished last week:
Easy recovery day
20 minutes on the elliptical + some strength work
Bike: Speed work 01:25:00
Run: 30 Minute “T” Transition run
Swim: 3,000 Yards at Master’s practice
Bike: ZR spin on my trainer, 45 min
Run: ZR Run 24 min
Bike: 01:30:00 Tempo Ride with low cadence work
Run: 1:00 Speed work
Strength: Core work
Swim: 3,000 Yards with Master’s Team
Run: 24 min recovery run
Bike: 04:00:00 at Z1/Z2 heart rate
Run: Z1 HR 40 min transition run
Run: 1:10: at Z1
Bike: 50 min, ZR Ride + 10 sets of 30 second sprints all out
Run: 1:12 at Z1 (Total run distance this day: 18 miles!)
What was your training like this weekend?