I did it! I survived my 20 hour peak training week… and with flying colors! A week that once seemed really scary, I can now can say I dominated. One of the best feelings in the world is seeing progress in front of your own eyes. If I could summarize how I am feeling right now, it’s one word: emotional.
Weeks until IMMT: < 3 (19 DAYS)
Without struggle there is no progress.
At this point, I have successfully completed the bulk of my Ironman training. From now until the race everything will be a little easier than it was last week. I can honestly say I truly feel CONFIDENT that I will not only finish this Ironman, but I might actually do really well!
Not only did I have 20 hours of training last week, but the previous week was 19 hours. Two really big weeks in a row, forced me to dig deep when I was really tired, mentally and physically. There were some mornings that I didn’t even want to get out of bed to train, but I did anyways. On those mornings where all I wanted to do is sleep, I reminded myself of what’s on the horizon.
Here is what an Ironman-in-training looks like at 5:00 AM i.e. can’t open my eyes.
The EPIC WEEK in training.. bear with me, there’s a lot here:
1200 yds, recovery pace
3 x 400 Pull Buoy at 800TT pace plus 15 seconds per 100 (ZR swim pace).
Strength: TRX Full Routine: Upper and lower body exercises
Bike: 2:00 hours on my indoor trainer
Speed Work/ Best Sustainable Effort
35 min @ ZR/Z1
2 X (10 min interval, 5 min recovery @ ZR).
1 x (5 min interval, 3 min recovery @ ZR).
to final ride time @ ZR/Z1
Run: Zone 1
Z1 T Run (1st mile Z2)
I discovered an outdoor pool near my office and did this workout there! It was so great to be outside. I only wish I had found this pool at the beginning of the Summer!
o Pull 800,
o 7 X 100
o 4 X 200 Paddles
o 5 X 100
o Pull 600,
o 3 X 100
o 2 X 200 Paddles
Bike: ZR recovery ride 1:00
Bike: Zone 2 (indoor trainer workout)
Tempo Ride (2 x 25 low cad @ Z2)
25 min @ZR/Z1
2 X 25 minutes at Z2 and 70rpm with 5 min @Z1 and 90rpm between each
To final ride time @ZR/Z1
Run: Speed Work (Track Workout)
I had an amazing track workout on this day. In high school I was never able to break 6:00 for the mile, and I broke it during this workout! I ran my first mile in 5:57, so psyched! I felt so fast during the entire workout and could have stayed out there forever. I swear, nothing beats a summer night track workout:)
Distance: 9 miles
15 min @ ZR/Z1
3 X (1 mile repeats, with 3 minute recovery between each)
Times: 1: 5:57, 2: 6:10, 3. 6:16 pace
2 X (1/4 mile repeats, with 1.5 minute recovery between each)
Times: 1:27, 1:30
To final run time @ ZR/Z1
Swim: Best Sustainable Effort
Distance: 3,000 yds
Speed Set Swim
800 continuous @ TT+10 sec
1 X (Best sustainable 600) Take 20seconds rest after.
5 X (Best sustainable repeats of: 50 on TT+10 sec)
400 easy pull buoy
100 easy kick
300 relaxed pull buoy
100 easy kick
200 steady pull buoy
Run: Zone R, Recovery pace
The EPIC WEEKEND:
I took off to NH this weekend, with just Oliver and my parents. Todd was at a Bachelor party, which gave me the opportunity to really focus on my training and just worry about myself:)
Over the weekend, Saturday and Sunday I completed a total of 115 miles biking, 20 miles running and 1 mile swimming. That’s 136 miles JUST over the weekend! I think I understand why my coach had the weekend set up like that on peak week… since it’s basically a full Ironman in two days! I trained in New Hampshire on Saturday, which I think it perfect for IMMT training.
Bike: Zone 1 (Average HR = 138, tried hard to keep it in Z1 (130 – 140 bpm) as prescribed, which is hard for me to do, especially in New Hampshire). I did the Ironman Timberman 70.3 course, basically twice over. Great practice for the hills of Tremblant!
Elevation Gain: 4,500 ft
Distance: 100 miles (approx. 18.5 mph avg pace without race wheels or aero helmet, and at Z1 intensity!)
**The goal for this workout was to descend the pace by getting faster throughout the workout. My coach wanted me to start at the lower end of zone 1 and work my way toward the top by the end**
I mainly stayed in Z1 for this ride, although the hills made it difficult to always stay in Z1! I also extended my scheduled ride time by 20 minutes because I was so close to 100 miles and wanted to get there! I took it at a slower pace for the last 20 minutes, making sure not to over-train.
Run: Brick Run – Zone 1 HR
I was shocked at how GOOD my legs felt after riding 100 miles. Hopefully this is a good sign! The run was really hilly from the start and my legs still felt pretty fresh… I’m sure the extra salt tabs and the banana helped too:)
Bike: All Out Trainer Ride
20 min @ ZR
10 X (30 seconds all out at 105+ rpm, 2.5 min total rest)
to final ride time @ ZR
Swim: Zone R
Distance: 1500 yds
2 x 700 Pull Buoy at 800TT pace plus 15 seconds per 100 (ZR swim pace). Take 30 seconds rest between
100 easy kick
Run: Zone 2 (I ran on the local bike path, it was nice and shady for a post thunderstorm run at 95% humidity!)
61 minutes at Z1, then 44 minutes @ Z2. Descend the pace throughout the run and finish toward the top of Z2.
After this run I was DONE with peak week and just had to take a photo to commemorate the occasion! WAHOO!!
After my run, I enjoyed a nice long shower, my favorite veggie pizza and lots of water.
As a side note, one thing that keeps happening to me after my long, hard training days, is that I have NO appetite aferwards. Sometimes it takes me 2-3 hours to want to eat normal again. I take my recovery drink withing 30 minutes after a hard session, but then I honestly don’t want to eat at all. I get super nauseous. Does this happen to anyone else?
Looking forward to just 10 hours of training this week and a deep tissue massage tomorrow!
How is your training going?