The Winter we had here in
Alaska Massachusetts has left me feeling very confused. It’s been so cold for SO long, that March has flown by without me even realizing it… and it’s actually SPRING. Who knew?!
The fact that April 1st is next week, has me feeling like triathlon season is just.around.the.corner. As I sit here writing this post, I’m on my patio, it’s 45 degrees outside and I’m staring at the giant snow bank in my yard that lies in front of me. Trust me people, 45 degrees is HOT around this neck of the woods. My first Triathlon isn’t until June 14th (Eagleman 70.3), but I have a funny feeling, it will be here before I know it.
Training last week was awesome! Another all GREEN week in training peaks, yay!
My totals are looking pretty solid:
Swim: 9,300 yards
Bike: 89 miles
Run: 33.5 miles
Highlights: Power is increasing on the bike.. bring on the watts! And I’m running in the low 7’s per min/mile!
Here’s what I’ve been up to…
Recovery swim 2,000
One of my favorite days of the week is recovery swim day. It’s a great way to recover from long-run Sunday and just have a relaxed, slow swim.
Core exercises and light strength training.
heloooo tight adductors #ouch
Bike Intervals! These intervals are TOUGH and they designed to help me work on my power output. Currently still using Virtual Power, until I can get a real power meter. Coach says my power numbers are going up, which is a great sign.
WU: 10′ @ z1, 5′ on/off as 30″ @ z4/ 30″ @ z1, 5 min @ z2
MS: 5 x (4′ @ high z4, 2 min @ z1, 1 min @ z5, 3 min @ z1)
CD: 5 min @ z1
40 minute slow run… easy peasy
Masters swim = tough practice. 3,100 yards, averaging 1:27/100 yds pace. I swim with some FAST people and they encourage me to go fast:)
Run – Hill Repeats- 10.8 miles. Yowza!
I almost went on the treadmill. It was ‘real feel’ 9 degrees outside with the wind chill. Winds were gusting around 30 MPH and I knew it would be tough conditions for hill repeats. Well I sucked it up, bundled up and headed outside. Knowing that the only way to REALLY do hill repeats is to run hills.
the workout looked like this:
WU: 15 min E pace run + dynamic stretching
18 TOTAL hill repeats:
MS: 6 x ( 2 min @ Marathon pace (by feel), jog VERY easy back down as rest, 3 min @ Threshold pace (by feel), jog VERY easy back down as rest, 1 min @ VO2 max pace (by feel), jog VERY easy back down as rest.
All 3 reps of M/T/V pace are *one* set.
CD: 5 min E pace
The run took me about 1:30 and it was just under 11 miles. I’ve been focusing on proper running form going up hills, trying not to lean over too much!
Corrective Strength training
WU: 15 min @z1, 5 min as 30 sec @z4/ 30 sec @z1, 5 min @z2
MS: 4 x 2min @ z5 (2 min @z1) + 14 min @ z2
CD: 5 min @ z1
Masters swim practice, 3,000 yards, average pace 1:30/100 yd for the entire practice. Loving how my new Garmin 920XT is telling me my pace at Masters!
Run EASY 30 minutes
2:30 on the trainer
Rode mostly in Z2 intervals, which is considered easy-moderate for me. After all the intervals I had done during the week, this was a welcome break. It was basically a long endurance ride, with some low and high cadence work built in. I watched the movie WILD and loved it!
30 minutes EASY as a transition run
Long run day!
This was all about getting uncomfortable and loving it, ha.
12 miles total: 2 miles at easy pace (8:00 ish min mile) and 10 miles at 7:05 pace. I had anxiety about this run, wondering if I would be able to keep the 7-7:10 pace for those last 10 miles. I was very happy with the run and even ran the 10th mile at 6:30 pace, woo hoo! My average time for the 10 miles was 7:05 and I felt really good. It was another chlly day, temps in the 30’s with high winds, gosh Mother Nature, you’re killing me! I took my run to the Boston Marathon course once again, and did a loop including Heartbreak Hill.
Including the 2 mile warm up, my overall average pace was 7:13 for 12 miles:)
I finished the run feeling very confident !
Sunday night Todd and I went to Flatbread Pizza (yum!) and I had my first glass of Kombucha, ever! I loved it. They have Kombucha on tap at Flatbread and I got to sample a bunch of flavors, so awesome. I decided on a glass of hibiscus, ginger, lime flavor. So refreshing! I might have found my new favorite drink.
Do you like hill repeats?
Have you ever tried Kombucha?