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IMMT Training Recap {Week 8}

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8 weeks to go, including this week!

Weeks until IMMT: 8 (47 Days)
Weeks until my next race, Mass State Triathlon: <2 weeks
Planned Training Hours: 15:03
Actual Training Hours: 16:00 (with extra time at swim practice)

Training Highlights: Adding speed work and running on different trails!

Let me start off my saying that last week was TOUGH. I started back up again with speed work (bike and run) last week, and boy was I feeling the burn! With the extra added speed work and higher intensity, I made sure I was drinking my recovery drink shorty after training sessions (my preference is EFS Ultragen). This helped aid my recovery for the next day’s work out(s). I knew it would be a hard week, and with the increase in temperature/humidity in the air, it made things even more challenging. This meant for lots of sweaty workouts, which I loved! My saving grace was getting extra sodium via Power Bar Perform and Salt Stick Tabs! Taking in the extra salt kept cramping at a minimum, very important. On top of a busy training week, I had a very busy week at work… adding to my level of exhaustion by the end of the week + the need for extra caffeine.

One of my favorite workouts of the week was Thursday’s sprint intervals on the track. I have always enjoyed speed work and it was great to be back at the track on Thursday doing sprint intervals. Whenever I’m on the track I feel a sense of nostalgia, it takes me back to my high school days. I also love the change in running surface, rubber track vs. hard pavement. I did 1 x 1 mile as fast as possible and then 3 x 800’s, with recovery pace running in between each interval. Since I hadn’t done running speed work in a while, I didn’t know what to expect… I was pleasantly surprised with my speed and was able to keep a fast clip throughout (averaging 6:00 – 6:30 min/mile pace)!

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When I returned home from my track session, I didn’t have much of an appetite (does this happen to anyone else after hard training sessions?) Whenever I’ve had a hard workout, my appetite gets suppressed for the hours following. I made sure to have my recovery drink, but my dinner was small.  This happens after my races too, by the way.

By the time the weekend rolled around, I felt like I had already done SO much in regards to training, it was a little daunting to see what was in store for the weekend! Although I was feeling pretty tired come Friday, I sucked it up and geared up for the weekend’s workouts. I woke up early on Saturday and did a long bike ride with lots of rolling hills (and potholes mind you). It was really hot outside and I could feel the heat even in the shady spots.

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Oh and I am convinced I can never go on a bike ride without something going awry. About 10 miles into my ride, I dropped one of my bottles of sports drink off the back of my bike when I hit a large pothole (ugh!). Thank goodness for the nice man who rolled down his car window to tell me this, since I had no idea it even fell! I circled back a few feet, only to realize the bottle completely spilled out all of its contents (crap! It was 84 degrees out and I needed the sodium in the sports drink). I started to freak out about it, but realized my parents’ house was on the bike route that day and I stopped by to clean the bottle and fill it with water (phew!)… I had enough gels and salt tabs and I could get through with water. I also had 2 other full bottles of sports drink (one was my aero bottle). Later on during the ride I actually had to stop again at a country store on the route to get more sports drink, it was so HOT! After my ride, which was just under 70 miles, I headed out for a 40 minute brick run and discovered some new trails!

Hot.

Hot.

Sunday was another eventful training day, equally as hot outside. I started the morning off with some all-out bike sprints on my trainer, then headed out for a 10 mile trail. I keep forgetting about this beautiful network of trails near my house, the Minuteman National Historical Park. I ran on the Battle Field Trail, which was perfect to get my 10 miles in (with some shade). The trail holds a ton of historical significance and it’s always a special place to run.

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The Battle Road Trail. This five mile trail connects historic sites from Meriam’s Corner in Concord to the eastern boundary of the park in Lexington. The main theme of the trail is the Battle of April 19, 1775, that launched the American Revolution. More over, the trail interprets the broader human story of the people whose lives were altered by the events that took place here. Much of the trail follows original remnants of the Battle Road; other sections leave the historic road to follow the route of the Minute Men, traversing farming fields, wetlands, and forests.

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The trail is mostly dirt with sand, and at times it made things more challenging. For the last 30 minutes of the run, I had to work at a higher heart rate/ intensity and by the end I was really feeling it. About an hour after my run, I had a deep tissue massage which was fantastic. The massage therapist worked just on my lower body, which I desperately needed. After the massage, I did my 20 minute easy swim at the pool, just pulling, giving the legs a rest. Once I was done with my swim, I was happy to wrap up the busy week! Now onto this week, which has roughly 17 hours of training, bring it on baby!

How am I feeling?
I continue to feel strong AND determined! Both bike workouts on Tuesday and Thursday were challenging trainer sessions. Tuesday included sprint intervals and Thursday I worked on low cadence with a higher heart rate (Zone 2) throughout.  I’m continuing to get #bikestrong!  My only gripe, as of yesterday is my Garmin 510 crapped out on me… it won’t turn on, even when fully charged, ugh! Need to figure that out before the weekend.

Training Recap:

Monday
Swim: 3,000 yds at Masters Practice
TRX Full Body workout

Tuesday
Bike:
Warm up 30 minutes
Speed Work
Main Set:
2 X (5 min interval, 3 min recovery @ ZR).
3 x (2.5 min interval, 2.5 min recovery @ ZR).
Using best sustainable effort through all intervals**

Run: 40 Minutes (1st mile Z2 HR, then Z1 for rest of run)

Wednesday
Swim: 3,100 yds, with sprint intervals
Bike: 40 min recovery ride

Thursday
Bike: Tempo ride 1:25
Warm Up: 25 min @ZR/Z1
Main Set:
2 X 25 minutes at Z2 and 70rpm with 5 min @Z1 and 90rpm between each
Cool Down: To final ride time

Run: SPEED WORK 1:00
Warmup:
20 min @ ZR/Z1
Main Set:
1 X (1 mile, with 3 minute recovery)
3 X (1/2 mile repeats, with 2.5 minute recovery between each)
Using best sustainable effort through all intervals
Cooldown:
To final run time @ ZR/Z1

Friday
Swim: 3,000 yds at Master’s Practice
Run: 20 min easy recovery run on the trails

Saturday
Bike: 3:48 Z1/Z2 ride
Run: Brick Run 40 min Z1

& Took Oliver on a long walk:)

Sunday
Bike: All Out Effort
Warmup:
20 min @ ZR
Main Set:
10 X (30 seconds all out at 105+ rpm, 2.5 min total rest)
Cooldown:
to final ride time @ ZR

Run: 1:15 Z1/Z2 trail run

Swim: Recovery Swim 1,000 yds (2 x 500 pull)

I’ll leave you with this beautiful photo from our walk Saturday night… 

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How was your weekend?  How is your training going?

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14 Comments

  • Reply Courtney @The TriGirl Chronicles June 30, 2014 at 5:48 pm

    Oh, you had some nice looking runs! I need to find new routes, I’m so bored of running through my neighborhood. I also need to get back to doing track workouts. I’m so slow this year, it’s driving me nuts!

    Great week! IMMT is getting close!

    • Reply Kristin July 3, 2014 at 1:42 pm

      Yes it’s been fun exploring new trails:) Track workouts are a great way to work on speedwork! The hardest part is finding a track… and getting there:)

  • Reply Sara @ lifebetweenthemiles June 30, 2014 at 5:55 pm

    What a great week Kristin and I love the pic of Oliver at the end! I feel the same after hard workouts too, the last thing on my mind is eating. It usually takes me 3-4 hours before I want to eat anything!!

    • Reply Kristin July 3, 2014 at 1:42 pm

      Thanks Sara!! I’m glad I’m not alone.. I never want to eat after working out. The feeling is even worse after a race.

  • Reply Nicole July 1, 2014 at 1:47 am

    Epic week!! You are going to be in beast mode when race day is here! You are so dedicated!

    • Reply Kristin July 3, 2014 at 1:43 pm

      thanks nicole!! I can’t believe I’m getting so close!

  • Reply Lee@tri*inspired*life July 1, 2014 at 1:56 pm

    Solid week! Great job!!! The weekend was full of training ( what else is there for folks like us?!?!?)…one of which was a 3-hour bike ride with TONS of climbing to get in more prep for IMLP. We don’t have lots of hills in Raleigh, where I live, so we drove 2 hours to an area with much more challenging terrain. I also had a massage last week…they are the best!

    • Reply Kristin July 3, 2014 at 1:44 pm

      Thank you Lee!! Ha it’s true… our weekends are consumed by training:) nice work on the climbing, way to make it happen! I wish I could ride on flat roads every once in a while:) And yes, massages ARE the best!

  • Reply Kecia July 1, 2014 at 2:49 pm

    Congrats on a GREAT week!! We had a fairly big week last week as well (20 hrs and 23 minutes). One more big week this week and then a recovery week 🙂

    I love the trail photos!! They are nice and shaded and beautiful!! What track do you run on?

    • Reply Kristin July 3, 2014 at 1:45 pm

      Thanks Kecia! Congrats on doing over 20 hours last week, that’s HUGE. I have a recovery week next week, looking forward to it.

      For my track workouts, I go to a local highschool. A lot of the schools around here leave the tracks open to the public during the summer!

  • Reply Kristen @ Glitter and Dust July 2, 2014 at 2:07 pm

    Hey Mrs. Six-pack! Seriously, your muscles are ridiculous. That is hard work showing right there! 😉 It’s funny because now when I read your countdowns and recaps I know exactly how long I have until my next 70.3. You are going to be my motivation to finish on race day so I can start tracking you immediately. I love track workouts and always feel so good once I am finished. Yes, I can totally relate to you on the appetite thing. When I finish a hard workout, the only thing that sounds good to me is a smoothie or something liquid. After my 70.3 my appetite was suppressed for a couple of days, which did not make sense to me. I wonder why this happens? Shouldn’t it be the opposite, ha! That trail run you did is absolutely beautiful – I love all the historic attributes.

    • Reply Kristin July 3, 2014 at 1:48 pm

      LOL you are too funny, thank you girl!! I love how my countdown applies to your race too, awesome! I’m glad I will be your motivation to finish faster… you will definitely be able to track the second half of my race. I also crave smoothies or anything liquid after a hard training session or a race…I also wonder why it happens. I think I learned in school (exercise physiology) that when you are exercising all of the blood supply is going to your muscles and away from your stomach… that might be why we aren’t very hungry afterwards? just a thought!

  • Reply Leslie @ Triathlete Treats July 5, 2014 at 3:19 am

    Solid week!! You are getting close!! It will be August before we know it!! I have zero appetite after long races. I think it is because I have had so much sugar/salt nothing sounds good?! Great speed work too!
    Love that picture of Oliver in the sunset! So cute!!!

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