Weekly Check in (5/19-5/25)

I'm going to try and do these every week to show my planned and completed workouts... we'll see how long this lasts.


Monday (5/19)

Planned: Bike/run Brick 1:25
WU: 10 min
MS: 10 min @ race pace focused effort/ 4 min easy spin- REPEAT X 4
CD: 10 min moderate
Run off bike 15-20 min

Total Completed: 20+ mi ride plus 1.5 mi run in about 1:25

I ended up going to work super early (8 am. Yes that's early for me) so I could leave at 5 and get this workout in, but between traffic, going home to get my bike, then getting out to the Platte, then my new garmin being on the fritz, it took me until 7 pm to actually get going. I have no idea why, but the distance and speed on my watch stop working when I put four data fields on one page. Grr.

But I felt awesome on this ride. I went into aero, and on the "race pace" efforts I was able to hold 20-23 mph no problem. Yay for having a tri bike! Total time for the ride was 1:10 ish.

Then I threw on my running shoes and did a mile and a half pretty quickly. I'm starting to see what they mean about the tri bike helping you recover faster for your runs.


Tuesday 5/20

Planned: 1 hr swim (LCM) -3,100

Warm-up:
200 swim /200 kick /200 pull

4X75 drill-SKIPPED

Main Set:
(3)X100 (3rd 25 choice) @2:00
4X50 kick @1:20
3X100 (3rd 25 IMO) @2:00
4X50 kick @1:20
3X100 (all free) @1:55
4X50 kick @1:15

Pull Set:  2X200 pull long and strong
Warm down: Didn't have time

Total completed: 2500 M  

I decided not to go to Masters at 7 pm because I wanted to actually go home and rest after work for once, so instead I got to the pool at 7 am and did my own workout. I felt pretty strong on the 100s, actually, and my long and strong work is paying off. I just have to keep my hip/torso rotation always in mind. I think swimming in the frigid water on Sunday at Grant Ranch helped too- the water felt practically balmy. I felt like my times were somewhat slow, but then again I don't swim LCM very much and I'm used to my pace for SCY.


Wednesday 5/21

AM workout Planned: Fartlek run (55 min)

WU: 5 min
MS:
4 x 3 minutes hard Z 4/2 minutes easy
2 X 8 minutes comfortably hard Z3+ with a 2-minute jog between each
1 x 10 minutes at half-marathon Z3

Cd 5 min

Total Completed: 5.25 mi in 54:33 mins plus walking
Avg pace (including walking): 10:23

Man, this was HARD. I have apparently been running really slowly lately, so now that I have my instantaneous pace on my new watch I'm hyper aware of how slow it is. I was fighting to keep my pace close to 830s in the Z4 part. Im going to have to work on speed. I only got 8 mins out of the last 10 min interval in just because of time (I ran during lunch and I'd already been away a long time).

PM workout Planned: Hills Ride 1-1:15 

Completed: 17.84 mi in 1:17:43
Ascent: 689 ft
Descent: 758 ft

Though there was a tornado brewing to the east around mid afternoon, by the time I got home it had mostly cleared up. I had seen that hills were on the schedule so I knew I was going to make myself do Cherry Creek. My legs were a bit tired from the run but I felt like I held a pretty good pace regardless.

Thursday 5/22

Planned: Masters swim 1 hr

Instead: did ladder workout with Sarah

400 wu

2x50 @1:00
2x100@2:00
2x150@3:00
1x200@4:00
2x150@3:00
2x100@2:00
2x50 @1:00

4x75 rotating IM
100 CD

Total Completed:  2000 y in ?

It was really fun doing this with Sarah! I haven't swum with her in a loonngg time. It was a slightly low-key workout, which was actually great for me.

Friday 5/23

Planned: 8 mi run in 1:10

10 min warmup
4 x(10 min at 10K pace, 5 min ez)
Cooldown remainder

Total completed: 8 mi plus walking in ?

Unfortunately, due to more torrential rainstorms, I had to do this on the treadmill. Ugh. But I put the incline up to about 0.5-1% so that it was slightly more like running outside. The 10K pace sections actually weren't so bad-- I did between 6.5-6.8 pace and I felt fine, like I could have even gone a bit faster.

Saturday 5/24

Planned: 3 hr ride/30 min run brick (skipped run due to wreck)

Completed: 44 mi in 2:49 
Ascent: 1139 ft
Descent: 1778 ft
Avg speed: 15.1 mph


This was a really fun ride. I got up at the crack of dawn so that I could meet Sarah at 6:15, since we were supposed to be wheels down in Boulder at 7 am. I swear, tris are the ONLY thing that can make me wake up at 5 am voluntarily on Saturday morning. I met up with Sarah near REI and we caravaned up to Boulder (Tom Watson Park) to meet up with some other Tribella ladies. We rode with three women who are training for IM Boulder, so they are all really strong cyclists, but I was able to keep up just fine. It was a beautiful ride, through the rolling hills near Boulder and up to Crater Lake. After we went around the lake, the other women went on (they wanted to do about 80-90 mi total) and Sarah and I headed back.

When we were less than ten miles from our cars, the wreck happened. I'll write another post about it, but long story short, I got in an accident. I'm okay, and my bike is okay. I didn't have to go to the hospital or anything, but I'm somewhat scraped up and my hand is swollen.  I'm pretty lucky, actually, because it could have been so much worse.


Sunday 5/25

Planned: Grant Ranch 2 mi OWS race (SCRATCH)

I was still feeling pretty banged up and not at my best, so I decided not to race. I was actually still going to do it but my family talked me out of it :( Oh well. There will be more races.