Wednesday Workout Recap

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This was a bit of a recovery week after my half marathon.  It’s also when I realized that I’m pretty much rolling right back into another half marathon in a few weeks.

Monday – Travel day and rest day.  It was lovely to wake up at the beach, but leaving was very sad.

Tuesday – Scheduled swim, did a 60 minute easy bike instead.  I got a new roof put on the house today and I think the cats were traumatized by the noise.  When I got home, they were hiding rather than greeting me at the door, so I opted to stay home with them.  Spoiled rotten creatures.

Wednesday – High cadence 60 minute ride

Thursday – 4 mile easy run

Friday – 45 minute walk and strength work

Saturday – 2 hour trainer ride and strength work

Sunday – 6 mile run

So What’s Next?

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With Donna over, my 2017 race season has officially started.  I have at least one race each month through November.  I guess December and January are my “off-season.”  We’ll use that as the excuse for the weight I gained over the holidays.

I’m still trying to figure out my focus for the year.  My first triathlon of the year isn’t until May, but I’ve been swimming, biking, and running through the non-triathlon season because a) I don’t want to lose fitness and b) I’ve discovered that I hate running four or more days a week.  I’ve really been focusing on increasing my bike fitness while simply maintaining on my swim and my run.

But as you might expect, the added bike focus has also led to some improvements in my run.  For both Space Coast and Donna, I didn’t feel incredibly well trained.  I was running about twice a week, one run in around 4-5 miles and the other a long run, increasing up to 11 or 12 miles.  The point of the training was really just to get me through the race comfortably, because I was just running for fun, not to try to set a new PR.

And yet, both races went really well.  My half marathon PR is 2:48:33, set at Shamrock in 2012.   At Space Coast and Donna, I ran a 2:55:14 and a 2:56:56.  Anyone who has worked to cut time from their races can look at those times and say “Yeah, that’s really far off of your PR.”  And in many ways, that’s true.  But in 2012, I was run focused.  Shamrock, which was in March, was my 4th half of the year.  I was running a lot.  I was also pushing for a PR.  At Donna, I stopped for a bathroom break, chatted with some friends, and did a shot of Fireball.  Clearly not a PR race.

I guess what I’m saying is that I’m really pleased with these race times.  I’m doing something right in my training.

But triathlon season is looming, so I’m going to have to start putting even more focus on my biking and swimming.  This year, I’m stepping back on the distance and focusing only on the Olympic/International distance.  I loved my 70.3 last year, but I felt like all I ever did was train.  This year, I want to have more time to volunteer at races and cheer on friends and strangers.  I also would like to get more sleep.  And you know, maybe have some non-training fun in there too.

At some point, I’ll probably push to improve my half marathon PR.  Just not this year.  This year is for fun.  And maybe a triathlon PR.

Wednesday Workout Recap

sleeping fox

Shingo_Nono / Pixabay

Last week wasn’t much better than the week before.  Don’t I realize I have a race this weekend?  Whatever, maybe it’s a two week taper… three week taper.  Something.

Monday – Choir rehearsals.  I’ve figured a way to get in good balance between late rehearsals and work the next day by shifting my schedule around a bit.  So far, so good.  Sleep is a pretty awesome thing.

Tuesday – Team Fight Swim

Wednesday – Another freaking FTP test.  Might die.  But probably not.

Thursday – Stuck at work late, opted to push workout to Friday.

Friday – LOL, no.

Saturday – 2 hour structured trainer ride.

Sunday – Coeur Century swim.

You know what’s missing from that week?  Running.  You know what I’m doing this weekend?  Running a half marathon.  This will go very well or very very poorly.

Coeur Half-Century Swim

This weekend, I did something crazy.  One of my Coeur teammates set-up a challenge – get together to swim 100×100.  Now, there was no way that I was going to be able to do a full century swim, but this event was totally friendly to all ability levels, and we were all encouraged to set our own goals.  There were over 30 people there, which was pretty impressive.  I felt bad for the regulars at the pool – they just kept looking for an open lane and figuring we had to be done soon.  That said, we were only taking up 4 lanes.

I set my goal at 50×100.  5000 yards in the pool.

When I was setting my goal, I wanted something that was challenging, but also something that I could achieve.  I’m honestly not sure what the longest swim I’ve ever done was, but I’m betting it was somewhere around 3000.  That said, I’m doing the 4500 swim at Fort Ritchie Swimfest at the end of May, so I wanted to see just how much training I need to do to comfortably be able to complete that swim.  But even the night before, I was debating whether or not I wanted to drop my goal to 4000.

This was an awesome event to be a part of.  There were people of a lot of ability levels participating, and there was zero judgment in the slow lane, or from anyone in the fast lanes.  We were all out there challenging ourselves and getting it done.

I definitely wasn’t attempting to swim 5000 without any breaks.  There were chat breaks at the end of the lane, bathroom breaks, snack breaks, water breaks.  Whatever it took to get through the workout.

I definitely hit a bit of a wall somewhere around 3000.  I couldn’t believe that I was only 3/5ths done.  But once I pushed through and hit 4000, doing an extra thousand didn’t sound so bad.  For me, it’s all about breaking up a big workout into manageable chunks.

And while the company was clearly the best part of the workout, the second best part was the delicious Honeymoon Ice Cream sandwiches afterwards.  YUM.  I’ll do just about anything for good ice cream.

January Mileage Update

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At the end of last year, I noticed a lot of people posting about the number of miles they had completed via swim/bike/run, and I realized I had no clue how far I had gone. I had a good guess on biking, since I always used my Garmin to track my distance, be it indoors or outdoors, but I hadn’t been logging treadmill distances, and who knew how much swimming I had done. So this year, I’m trying to get every workout logged into Strava so I can track how far I’ve gone.

In January, I:

Ran 46 miles
Biked 227 miles
Swam 4.2 miles

Not bad for a month with a few missed workouts.

Obviously, the biking mileage is a bit misleading, because indoor mileage doesn’t completely translate to outdoor mileage, but it’s the best measurement I’ve got right now.

I’m pretty pleased with the run mileage as well. 46 miles really isn’t a lot, but I remember the days when I was primarily a runner and I would push to make it to 50 miles a month. Now I’m doing multi-sport training but still getting in some quality mileage.

I don’t have any specific distance goals for the year, primarily because I have no idea what my distance totals have been for recent months and years, so I don’t know what a good goal might be. I guess my goal is just to continue to track and log workouts in Strava. It’s an easy way to keep a record of what I’ve done in one place, plus it’s nice that it automatically tells me when I’m making some sort of improvement. I’m a sucker for data, even when I don’t actually understand what it means.

One thing I’ve discovered about tracking my workouts is that it can reframe how I felt about a workout. I’ll go out for a run and come back feeling like it was terrible. I feel like I struggled for pace, or just couldn’t find a groove. And then I look at the stats from the run and compare it to previous workouts and find that I was faster than I was before. So of course it feels a bit harder. I just didn’t realize I was running faster.

Plus it’s just fun to be able to see what I accomplished. I’m not doing it to compare to anyone else, because I’m sure there are people who easily completed ten times the distance I did this month. I just want to be able to compare to me.