Since yesterday was a holiday, I missed my usual Monday IMMT Training recap! I was having too much fun spending time outdoors and I didn’t want to go near the computer:)
I thought I would spend today talking about last week’s training, which was a ‘step back’ week for me! It’s so hard to believe there are just 13 weeks until IMMT!
Weeks until IMMT: 13
Weeks until the Patriot Half Ironman: 3
Hours trained last week: ~9 hours- not including our long hike on Sunday
Funny how I used to dread an easy week… As I have mentioned before on the blog, I am not one to really like rest. I am the type of person that is always go-go-go and never takes a break. I prefer an intense workout over a light one… and often have trouble getting through a light workout (it takes a lot of discipline on my part to keep my heart rate down). If there’s one thing IM training has taught me so far, is that you can’t go ‘all out’ all the time. You truly just can’t… it will lead to over-training and injuries. By the time my ‘step back’ week arrived last week, I was more than ready for it. I had three weeks of serious base phase training in the weeks prior and I was just plain TIRED. During the base phase, I was mostly keeping my heart rate in zone 1 (for me this is 130-140 bpm on the bike and 140-150 bpm on the run). Even though my heart rate was in Zone 1 for those weeks, I was still pretty fatigued by my step back week.
How am I feeling? Overall, feeling good and strong. I think having a lighter week last week really gave me extra energy (and sleep!) By the end of the three weeks of full training (prior to this past week), I was feeling quite cranky and irritable…Perhaps this is a sign I was doing too much? Although I hear this is a typical reaction to Ironman training. I was following my plan, day by day, just how I was supposed to, but I was just tired and my lack of patience escalated. Again, my husband is a saint for putting up with me! I am so very lucky.
Having an easier week last week made me excited for the next period of my training! I now enter a Build phase, where my heart rate zones will be higher during workouts, and my sessions will get longer. I will also be adding hill and tempo workouts on the run and the bike. I am working at a higher threshold for these next 3+ weeks AND I have my first race on June 14th, a Half Ironman! Crazy to think I’ll be racing in just three weeks!
The best day of last week was by far, Sunday. I cheated a little bit and went on a LONG hike on Sunday in the New Hampshire White Mountains (10.5 miles). Sunday was supposed to be an ‘easy bike’ day, but I couldn’t resist hiking on such a beautiful weekend! I made the decision to hike, knowing that I might pay for it this week (quad soreness), but I don’t regret it for one second. Yes my quads are sore today, but it was totally worth hiking in the White Mountains and breathing the fresh mountain air. I will write a post later this week about our hike… so many gorgeous pictures to share! It was definitely the highlight of my ‘training’ last week. And yes, as expected, my bike ride this morning was a little sore at first, but then it actually felt really good! Taking an Epsom Salt bath last night might have helped too!
Here is what I was up to last week:
Time spent in the saddle: 4:04
Strength training: 1:00
Hiking 6:00 (not on my scheduled plan)
Swim 3,000 yds at Master’s practice (distance training)
REST (just took a walk with the dog)
Bike 1:00 (Z1)
Run recovery pace 23 min
Swim 2,000 yds (steady swim, including 700, 600, 500)
Bike 30 min @ recovery HR
Swim at recovery pace, 2600 yds
Run 35 min @ recovery HR pace
Bike 2:00 @ Zone 1 HR
Run 1:00 @ Zone 1 HR
Hike in the White Mountains
Mt Flume and Mt Liberty
10.5 miles ~ 6 hours (intense hike).. will post about this later this week!
How was your training last week and/or last weekend?