Monday, April 28, 2014

IM Boise 70.3 Week 14 - Training Recap

Although it was another seven days of being banned from the pool, I actually had a great and much needed motivational week of training! Got all my planned rides in and managed two decent runs. Still working on upping my mileage to where it should be, but the simple fact that I was able to get in both an 8 and 6 mile run without any hip pain is a triumph in itself! I'd say I'm well on my way towards being 100% for Boise, and that is my main goal at the moment.


Another great part of the week worth mentioning is that after confirming our last two member spots, we finally got around to registering our team for the Gorgeous Relay. This 60 mile/6 person relay event runs through the Columbia River George and ends at Base Camp Brewery in Portland.  80 teams and 60 miles on one of the prettiest courses you could imagine. We've got a team of crack ups and total badasses so I'm super excited to participate in what sounds to be like the beginnings of another great Oregon relay tradition.

So onto this last week's recap -Week 14:

Monday - Planned: 1:30 min bike
                 Actual: 1:30 hour bike (trainer)

A few of you have asked me what exactly I do while on the trainer, so this week I am going spell out what each workout looked like.
Interval work:
10 min warm up
4x15 min @80-85% LTHR - harder gear every 5 min while maintaining rpm
5 min recovery
15 min cool down

Tuesday - Planned: 3000 yd swim + 12 mile run
                  Actual: 8 mile run

Still slowing building up my run base after the hip issue so 8 miles on the treadmill it was (far too wet outside).

Wednesday - Planned: 1:30 min bike
                       Actual: 1:30 (trainer)

Interval work on the trainer once again:
10 min warm up
Fast legs 1x10 min @ 95-100 rpm. Includes 10 min power burst every 2 min.
5 min recovery
5 min 75-80 rpm low zone 3
5 min recovery
5 min race cadence zone 3
5 min recovery
10 min 70-75 rpm zone 2
5 min recovery
5 min race cadence zone 3
5 min recovery
5 min 65-70 rpm zone 3
15 min cool down

Thursday - Planned: Rest Day
                    Actual: REST DAY!            

Friday - Planned: 3 hour bike
               Actual: 3 hour bike ( trainer)

3 hours - done. The Kid had swim practice that night as well as a buddy staying over so I wasn't able to get started on my ride until 8pm. 8pm on a Friday night after a long week of work?! Needless to say I kept the lights off in my bedroom, put my head down and pumped out 3 hours. Late night smash fest complete.

Saturday - Planned: 3 hour Brick (2 hour bike + 6 mile run)
                   Actual: 3 hours of success!!

Awesome, awesome, awesome brick workout this day! Though my legs were still a bit wobbly from Friday night's ride, I kept to the plan, spun at race pace for two hours, practiced my nurtition plan to a T and then headed out for my 6 mile run immediately after.

I've been playing with the idea of introducing the Galloway run method into my training and decided to test it out today. Knowing full well that my body will probably decide NOT to run the full 13.1 in Boise, I would much rather have a plan of action to incorporate some scheduled walking breaks rather than just go by feel come race day. In doing do I chose to test out a 5:1 (5 min run/1 min walk) method during the run portion of this day's brick. And dare I say it was a huge success?! The route I took was a 2 mile loop around my neighborhood that included at least a half mile hill on each loop. Even with the hills, by using the Galloway method I managed to complete 6 miles in just under an hour (barely). Average pace on the hills was at 10:30 and 9-9:30 on the straightaways. The best part was not feeling like I was going to die by the end. My legs were turning over just fine and energy level was excellent! Much needed motivational day!

Sunday - Planned: 2800 yd swim
                Actual: Foam roll and stretching

Really wanted to get back into the pool this morning but decided that I would give my arm one more day of rest and test things out on Tuesday morning.

Swim - 0
Bike - 138 miles/9 hours
Run - 14 miles

That's it for now folks. Have some fun posts heading your way this week so stay tuned!

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