Last week was the best week of training I’ve had all year. I executed each workout to plan, had the best swim of my life and mentally overcame each day despite some personal stuff (not divorce or work related!) from the week before. It’s crazy how much momentum affects me. I’m either on the upswing or downswing in training, rarely in between. Right now I’m definitely on the upswing and it couldn’t come at a better time with Ironman 70.3 Oceanside next week. I’m going into the race as a different athlete than I was a year ago. I’m used to going into these races as a great runner with a decent bike and a poor swim. The swim takes everything out of me, I underperform on the bike and then I do my best to salvage a run with whatever I have left which often leads to unpredictable and poor results.
Now I’m going into Oceanside with confidence in my swim, something I’m not used to. I’m also going in with the best bike fitness I’ve ever had thanks to Flanny and my SRM. I’m actually the least confident about my run but I know that me as an average runner is still better than most triathletes out there. I have a feeling that this breakthrough I’ve been waiting for, for so many years has finally arrived and I can’t wait to toe the line and compete against a really good 35-39 field.
Here’s last week’s numbers:
Monday: 2 workouts
BlueSeventy Masters Swim: 75 mins / 3500 yds
800 wup, 4×100 @1:40, 4×50 on 50
6×150 on 2:30 w/last 50 sprint
6×100 on 1:40 w/last 50 sprint
12×50 on 55 w/last 25 sprint
c/d to 3500
Post workout notes: After that horrible 75 mile ride from the day before (and one too many beers), I struggled on this workout. It was really hard to change gears and actually sprint.
Rudy Project Recovery Run: 51 mins / 6 miles / 8:34 pace
Flanny’s workout: Monday Funday…..Let’s get right into it with 50 minutes of Z2+ depending on the legs. Consistency is the name of the game so run as you feel today. If you are good….get it up a bit.
Post Workout notes: Legs didn’t feel any better that night. Just felt tired and slow so I didn’t force things and just cruised.
Tuesday: 1 workout
Flanny’s workout: 30 min WU 10 min Z4 Threshold 2 min Rest 15 min Threshold 2 min Rest 20 min Z4 Threshold Remainder in Z2
I want you hitting mid to upper Z4 zone for each of these. Don’t blow your load on the first one.
Post workout notes: I did this workout outside for the first time. In the past I’ve done these threshold intervals on the trainer but I just can’t seem to ride as hard (as I’ve mentioned in the past). I put out my best numbers for these intervals and was pleased with how I felt.
Wednesday: 2 workouts
BlueSeventy / Flanny Swim: 1hr / 3100 yds
800 Choice warm up
2×100 pull @ 1:50
2×50 pull @ :55
2×150 pull @ 2:45
2×50 pull @ :55
2×200 pull @ 3:40
2×50 pull @ :55
20×25 swim @ :30 (All FAST!)
600 w/Fins (100 swim/50 kick)
200 cool down
Post workout notes: Felt good to get some pulling in as my legs were pretty smoked from yesterday. Feeling stronger in the water.
SRM / Speedfil / Reynolds Bike Trainer: 1:20 / 19 miles / 14.5mph
Flanny’s workout: Simple Zone 2 ride as recovery to set you up for a good session of speed tomorrow.
Post workout notes: I was very close to bagging this workout because of a massive saddle sore from forgetting to wear chamois on Tuesday (sorry TMI). I just decided to do this on the trainer sitting up as to not agitate it anymore.
Thursday: 1 workout
Rudy Project / Powerbar / Herbalife Track Workout File HERE
70 mins / 9 miles
15 minute Warm Up
4 x [1 mile @ 5:50-6:00 pace, 60 seconds rest between miles]
1 lap easy after miles
2 x [800 m @2:30-2:40, 60 sec rest]
Cool Down remaining time
Post workout notes: My splits are listed in the link above. As usual, I felt terrible during the warm up and then the intervals seemed way too easy. I felt like I could do the set over again. Good workout and good confidence builder.
Friday: 2 workouts
BlueSeventy Masters Swim: 90 mins / 4k
500 wup, 4×100 @1:40, 4×50 @50
4×100 (1:10-15 pace w/20 secs rest)
2×50 on 50
3×100 (1:10-15 pace w/20 secs rest)
2×50 on 50
2×100 (1:10-15 pace w/20 secs rest)
2×50 on 50
100 (1:10-15 pace w/20 secs rest)
2×50 on 50
400 pull (1:15-20 pace)
300 pull (1:15-20 pace)
200 pull (1:15-20 pace)
100 pull (1:15-20 pace)
6×50 sprint on 1 min
10×25 sprint on 30
Post workout notes: So the fast boys forced me in their lane and what a difference it made! I was hitting most of my 100′s at 1:12 (with my PR from a year ago a 1:09) and my pulling felt a lot stronger. This was a break through workout for me and made me realize that I may be faster than I think in the water and that maybe I’ve just been lazy and content with being an average swimmer.
SRM / Speedfil / Reynolds Bike Ride: 1:47 / 33 miles / 18.5 mph
Flanny’s workout: No concern for watts or speed today. Settle into a good groove and stay down in the aerobars.
Post workout notes: Just trying to ride with others as much as I can so I hooked up with some friends for a nice evening ride after work. Love the time change!
Saturday: 1 workout
SRM / Speedfil / Reynolds Bike Ride, Power file HERE. 4:18 / 68 miles / 15.7 mph / 5k of climbing
Flanny’s workout: Long Ride Z2 with 3 x 20 minutes high Z3 Watts on 10 minutes back in Z2. Start the efforts after the first hour of riding.
Post workout notes: Notes attached to the power file above. I’m starting to do a little experimenting with nutrition and trying to incorporate some real food during intervals to see how it would settle. We are getting some decent heat out here already so also trying to adapt to drinking more and riding in hotter conditions – something I failed at last week. Great ride and felt really strong on the climbs.
Sunday: 1 workout
Rudy Project Run- 1:40 / 13.2 miles. Workout File HERE.
Flanny’s workout: Let’s get this in since we didn’t have the opportunity last week. 30 minutes Zone 2 getting warm and into a groove.
3 x 10 minutes at 6:00 pace with 2 minutes easy between the efforts
Finish out the run at Zone 2 and drop in some run drills at completion.
Post workout notes: This was the 4th hard day in the row with some sort of intensity so my legs were pretty beat up and energy low. I was still able to execute the intervals. I always like to duplicate my run intervals on the run profile of my next big race. With Oceanside being flat as a pancake, the track was perfect for this. With my tired legs, Flanny was able to duplicate what I will be feeling like in a few weeks in the half marathon. It felt exactly like a 70.3 and I was able to run through the workout like an audition. I got through it and was very pleased with the overall week.
Totals (3 swims, 4 rides, 3 runs)
Swim: 10,600 yds /3:45
Bike: 149 miles / 8:58
Run: 28 miles / 3:43
Total hours: 16:25
Questions / Comments always appreciated!
For more info/pictures and James’ website visit: www.konajourney.com