IMMT Training Recap {7 Weeks to go!}

Kristin Lawhorn 7.7.14 228

All I can say is: WOW, now I know what training for an Ironman feels like.

Of course, I have known what it feels like for a while now… but now I finally GET what it’s like. I am writing this post just coming off of my biggest training weekend yet and one of my biggest weeks to date. This week forced me to dig DEEP mentally and physically and as always, this training continues to make me learn more about myself every day. I get emotional just thinking about it, but to think about how far I’ve come, now only 40 days away, I am just amazed. I read something on Instagram today from a fellow triathlete, that really hit home for me…But in finding the courage to overcome that self-doubt and pain, you meet a version of yourself that you didn’t even know existed. I couldn’t have said it better myself. These words are what I’ve been looking for. This whole experience is something that I often can’t find the words to describe. This experience has changed my life, and I’m not even at the start line yet.

Weeks until IMMT 7 (includes this current week)
Next Race: This Sunday July 13th! Mass State Olympic Tri
Total training hours last week: 16.5
Total hours on the weekend alone, Saturday and Sunday: 8:45
Total miles Sat & Sun: Biked 95 miles, Ran 16.5 miles, Swam 1 mile

I thought I would break up my recap into two segments, week day training and weekend. The weekend was so eventful with training, I think it deserves its own write up! This current week, I have a step back week leading up until my Olympic Tri on Sunday. After this race, I will have 2 BIG peak weeks of training… then it’s a taper… yikes! I never thought I would say that.

My favorite and most difficult workout of the weekdays was speedwork on Thursday! I LOVE speed work! The forecast was HOT, temps near 85 with 70-80% humidity. I knew the track wasn’t shaded and would be hot as hell, but I went anyway. I had the track to myself and pushed through my speedwork as best I could. I couldn’t go as fast as I normally do, thanks to the heat, but I still pushed it and dominated the track. I had the track to myself too, bonus! My face even matched the color of the red track afterwards.

Kristin Lawhorn 7.7.14 116

Here’s what I was up to during the week:

Swim: 3,000 yards @ Master’s practice
TRX (full routine upper and lower body

Bike: 01:37:00
Speed Work
35 min @ ZR/Z1
Main Set:
3 X (5 min interval, 3 min recovery @ ZR)
2 x (2.5 min interval, 2.5 min recovery @ ZR)
to final ride time @ ZR/Z1

Zone 1
Duration: 00:40:00
Run the 1st mile off of the bike @ Z2 and the remainder at Z1.

Swim: 3000 yds @ Master’s practice
Mini Monster Set, combination of pull & paddles

Bike: Zone R 40 min

Bike: Zone 2
Duration: 01:30:00
Tempo Ride
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 @ZR/Z1

Speed Work
Warmup: 20 min @ ZR/Z1
Main Set:
3 X (1/2 mile repeats, with 2.5 minute recovery between each)
4 X (1/4 mile repeats, with 1.5 minute recovery between each)
To final run time @ ZR/Z1

Run : 20 min Zone R

Weekend Training:

The weekend was quite the adventure in training! We left for New Hampshire on Friday morning after my recovery run, in the rain (thanks to hurricane Arthur, it rained all day July 4th). My plan was to ride on Saturday morning and the forecast looked great (except for the wind). I had no idea it was going to be super windy on Saturday, until I woke up that morning. I instantly got discouraged knowing how much I hate the wind and fighting it on my TT bike. The wind was only to get worse throughout, awesome, I thought… just what I need. I set out on my bike at 10:00 AM and as soon as I turned onto the main road, the crosswinds were whipping around like crazy. Before I even hit my first mile, I honestly thought about turning around and going back home. I thought ‘I can just do this ride tomorrow and run today…’ and I almost gave up. But then I thought about how I can’t control the weather on race day and it might be just as windy if not MORE windy than this very day. I convinced myself that I CAN do this and other people will be out riding… I told myself to ‘suck it up’ and continued on my way.

Kristin Lawhorn 7.7.14 156

The plan for the ride was to bike to the start of the Timberman 70.3 bike course (13 miles from the house), do the entire course, plus extra at the end to get the full time in. I had done the course twice before (one time practicing, the other for the actual race) and I was comfortable with the course. I knew it was hilly as hell and would be great hill training for Tremblant! Throughout the entire ride, the crosswinds were knocking me around like crazy, but I didn’t give up. There were even points where I was swearing at the wind, literally, ha! I fought the wind and crushed the hills… my total ascent of the day was 5,230 ft… I pretty much biked a mountain. When all was said and done, and I returned home I was proud of myself for not giving up. I got off my bike and headed out for my brick run, and my legs felt GOOD! Again, my body never ceases to amaze me.

Kristin Lawhorn 7.7.14 159

After the 45 min HILLY brick run, I was scheduled to do 40 minutes of swimming, but I had to improvise. I was at my parents’ house and their pool is not the length of a regular sized pool, it’s much shorter. I ended up swimming for 30 straight minutes, which I thought was better than nothing! I was getting dizzy with all of the laps:) It was so nice to be able to swim outside.

Kristin Lawhorn 7.7.14 167

Kristin Lawhorn 7.7.14 172

Bike: Zone 2
Duration: 04:25
Z1/Z2 Ride

Brick Run Zone 1
45 min

Swim 30 minutes in my parents pool ( a lot of back and forth, but I got it done!)

Sunday was another tough brick day! I started with a 50 min trail run at some newly discovered trails near my house, I felt really good! I was shocked at how fresh my legs felt, especially after the killer session I had the day before. After the first run, I got on my bike for some recovery riding and 10 sets of 30 second sprints (my typical Sunday bike ride from coach). After the hour long bike ride, I did another 40 minutes of running at a lower intensity (more trails). This time my legs didn’t feel as great… I was getting tired. I pushed through the run, it wasn’t too pretty… then finished off the day with a 20 min recovery swim (only pulling, no legs). That closed out the weekend! Ironman training is no joke.


Run: #1 Zone 2
Duration: 50:00
Run 16 minutes at Z1, then 34 minutes @ Z2

Kristin Lawhorn 7.7.14 205

All Out 1:00:00
20 min @ ZR
Main Set:
10 X (30 seconds all out at 105+ rpm, 2.5 min total rest)
to final ride time @ ZR

Brick Run: Run #2 @ Zone 1 40 min

Kristin Lawhorn 7.7.14 221


Zone R
Duration: 00:20:00
Distance: 1000 yds
Recovery Swim
2 x 500 Pull Buoy

Despite all the training, I still managed to enjoy myself in New Hampshire with the hubby and my parents.  I was able to relax by the fire at night and enjoy some good food!  It was definitely hard training this much on a holiday weekend, but it was worth the sacrifice.

Kristin Lawhorn 7.7.14 198

Kristin Lawhorn 7.7.14 202

Kristin Lawhorn 7.7.14 147

How was your Fourth of July?  How do you stay optimistic through a tough ride or run?


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  • Reply Nicole July 7, 2014 at 9:27 pm

    You are getting so strong! I’m impressed that you have the energy for all the tempo and speed workouts plus strength training! And there is no way I would have swam after those weekend workouts so I’m even more impressed! You might not believe me but I definitely think you could start your taper now and finish that ironman . I think these next few weeks of training will give you the strength and speed to not just finish but do really well! 🙂

    • Reply Kristin July 11, 2014 at 9:41 pm

      Thank you! I know, it all sounds a little crazy to me when I type my workouts on the blog:) Good to know from someone who has done an IM, that I see ready… makes me feel really good! I hope I do really well, I’m feeling very strong at this point (and nervous!)

  • Reply Tami July 7, 2014 at 9:34 pm

    We rode tman on Saturday too, we started at 6am and it was tough going. Especially right near the end by beans and greens. My favorite quote that I give to my I’m training friends is “I never told you it would be easy. I just told you it would be worth it.”

    • Reply Kristin July 11, 2014 at 9:42 pm

      too funny that you were up there too! I should have started earlier, the winds really picked up from the middle to the end of my ride… it was crazy! I LOVE that quote!

  • Reply Kecia July 7, 2014 at 10:23 pm

    Congratulations on a GREAT training week!! You are definitely going to be ready for IMMT!! It is fun to read your thoughts on all of this training since I remember having all of these same thoughts when I did my first IM 🙂 Nice work pushing through that tough ride on Saturday…weather on race day can be just about anything, so it is best to train in it all!!

    • Reply Kristin July 11, 2014 at 9:48 pm

      Thanks Kecia!! I think the hardest part of all of this, is training when I’m just plain TIRED. I’m glad I pushed through that ride last Saturday, it felt awesome to take the challenge on and conquer a tough ride!

  • Reply Hailey July 8, 2014 at 12:24 am

    Great job! Your weekly recaps never cease to amaze me. Way to push through with those rough winds. Can’t wait to hear about your race this weekend! I also nominated you for the inspiring blogger award and on my blog there’s all the details if you’re interested 🙂

    • Reply Kristin July 11, 2014 at 9:48 pm

      Thanks hailey! The winds were brutal:) Thanks for nominating me, I’m definitely going to check out the details on your blog! Have a great weekend!

  • Reply Abby July 8, 2014 at 2:27 am

    That’s one heck of a weekend (and week)! Even though you’ve been training long and hard, I bet you’re surprised how quickly race day is coming!
    Did your hubby and pup go for a hike while you were busy training away?

    • Reply Kristin July 11, 2014 at 9:49 pm

      I am So surprised with how fast the race is coming up… it’s really sneaking up on me now:) My hubby helped my Dad in the yard for the day and Oliver went for a long walk with my mom.. then hung out by the pool of course:)

  • Reply Cassie @ Rural Running Redhead July 8, 2014 at 9:56 pm

    I just found your blog (thanks to your 10 Day You Challenge), and I’m so glad I did, because you are so inspiring! Those are some incredible workouts.

    • Reply Kristin July 11, 2014 at 9:39 pm

      So glad you found me and thanks for joining the challenge!!Thanks so much, Ironman training is a big commitment but it’s FUN:)

  • Reply Kristen @ Glitter and Dust July 9, 2014 at 12:03 am

    What does your husband do while you are away training for all of those hours? I only ask because I am trying to imagine what my husband would be doing. Love the picture of you two with the sparklers. I bet you were more than ready to relax, eat, and have some down time by the end of all of that training. That pool looks so inviting. I can’t imagine swimming in a pool shorter than 25yds – I would get so dizzy. You are a tough cookie! Watching your progress continues to inspire me. I haven’t signed up for an IM “yet” but I know what I am getting myself into when I do. 🙂 So excited for you!!

    • Reply Kristin July 11, 2014 at 9:36 pm

      Good question! When we are home in Mass, my hubby stays busy doing yard work (which he loves) and does random things around the house… he also will see his brother who lives close by. If I’m lucky, he shops for all the groceries when I’m out training and does laundry, he might just wind husband of the year award. The pool is very inviting at my parent’s house.. but definitely short, ha. Thank you so much… I am glad I can inspire you! We should sign up for the same IM one day, that would be awesome!

  • Reply Bryanna July 10, 2014 at 6:57 pm

    So much time goes into ironman training. It’s simply amazing you do it all!! You are getting so close and I am sure that feels great.

    • Reply Kristin July 11, 2014 at 9:21 pm

      SO much time it’s crazy… I don’t know what I’m going to do with my free time after the race… I’ll just have to sign up for another one:)

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