2 weeks until USAT Nationals & 11 weeks until Chicago Marathon
The plans for an Olympic Distance Triathlon typically call for a one-week taper. So while I might be tapering at 2 weeks out for any other goal race, this was actually peak week for Nationals. At the beginning of the week my body was feeling great physically, but I was feeling very sleep deprived. By midweek, I finally started to come around and not so sleepy all day.
Monday
- Plan: Tempo Run: 3-4M @ 7:05 – 7:15 + 1:30 Steady State Bike
- Actual: 8.9M @ 7:45 + 25.3M @ 16.6 mph
This tempo was a complete 180 from the same workout last week. To start, the temperature was a solid 15 degrees cooler and I also had significantly lower training volume over the weekend. There was a headwind for the first 2 tempo miles, but it wasn’t horrible and I knew that it would be behind me for the hardest part: 7:09, 7:06, 7:02, 6:58. I felt like I could have continued at tempo pace for a long time with that tail wind!
I had gotten up before 5 that morning to take Brad to the train. Between the early wake-up and a non-stop weekend, I was crazy tired. It was more than just normal Monday blues, I felt almost nauseated because I was so tired. I NEVER sleep during the day while working from home, but I gave in and took a 35 min nap between morning meetings and another hour nap over lunch. I felt much better and finally felt up to a ride after work. It was still chilly in the afternoon, with a ridiculous headwind out of the north. It was like I was riding against a wall and I really didn’t enjoy much about this ride.
Tuesday
- Plan: 1:10 Easy Run + 2500 Swim
- Actual: 8.3M @ 8:21 + 2500 Swim
I had to drop the car off at the dealership at 6:30 a.m., so I drove it down then ran home. It was a beautiful, cool morning. The legs felt super sluggish at the beginning, but felt better and better as the run went on.
{I was still pretty exhausted midday so I took yet another 40 min nap over lunch!}
I waited all day to get the car back, hoping that I would make the 6 p.m. lap swim time at the outdoor pool. Unfortunately, for various reasons, I missed it and ended up having to go to the 20 yd. pool. I less than excited about that, but when I got there I joined the 2nd half of a swim training class (kind of like Masters). It was nice to have someone else tell me what to do and not to have to think about the workout.
Wednesday
- Plan: Strength Routine + 45 min Easy Run + 1:30 Bike w/2×16′ Tempo
- Actual: Strength + 5.45 @ 8:17 + 26.24M @ 17.4 mph
In an attempt to finally wipe-out the lingering sleepiness, I didn’t set an alarm. I got up around 7:15 and after my strength stuff, Walter and I finally headed out around 8. It was nice and cool and my legs felt really fresh.
Since I finally didn’t feel like I needed to sleep halfway through the day (geez, who do I think I am?!), I rode at lunch. Despite being a beautiful day, the path wasn’t overly crowded. I decided to actually do the tempo portion of this ride for the first time this training cycle. I haven’t made myself uncomfortable on the bike in a long time and I wanted to see if I could. It HURT. A lot. I probably shouldn’t have waited this long to try to push myself on the bike. (2×16 min = 20.5 mph & 20.7 mph)
Thursday
- Plan: Speed Workout: 7-8×400 @ 1:35-40 + 2700 Swim
- Actual: 7.75M @ 8:17 + 2300 Swim (main set: 5×300)
I was flying to Virginia for work Thursday afternoon so I needed to squeeze both workouts in before my 9 a.m. conference call. I went to the track for the 400’s and they went really well. My legs were definitely ready for a rest day but I was really happy with how they responded: 1:36, 1:36, 1:34, 1:35, 1:36, 1:36, 1:35, 1:34. And I met Kimmie at the track!
After running, I went straight to the outdoor pool. It was later than I wanted so I only had 40 min to swim. I cut out kicking and sprints at the end but was happy to get the main set and cool down done. The 300’s were about 3 sec/100 yd slower than last week. Kind of expected immediately following a track workout.
Friday
- Plan: OFF
- Actual: OFF
Good timing for a day off on a work trip. It was weird to travel without running clothes! Flight home was diverted to DC and delayed 4+ hours, but at least I made it home!
Saturday
- Plan: 2:20 Run
+ 2900 Swim - Actual: 17M @ 8:16 avg.
Took Walter for 5, then headed south for an out and back. Just really solid long run miles. I started conservative and finished feeling good with last 4 sub-8:10 and last mile 7:53.
Cut out the swim, thinking my body would be better off resting for the race than swimming after running 17 miles. Instead spent the entire day on the couch cuddling wit this guy.
Sunday
- Plan: 2:00 Ride + 45 min Easy Run
- Actual: 35.85M @ 17.5 mph + 3.64M @ 8:14
The original training plan had a 2:30 ride on the schedule, but last year I remember feeling really tired the week of the race after doing such a long ride the weekend before. The first 20 miles of the ride were miserable. I just couldn’t get comfortable in the saddle for some reason. I finally found a groove for the last 15 or so miles.
#seenonmyride at Belmont Harbor
I got back from the ride and immediately took a 2.5 hour nap. Like heaven. When I woke up, Jenny came over and we did an easy run together. I cut mine back to 30 minutes, also in an effort to not wear myself out for the upcoming week.
Totals
- Swim: 4800 yds
- Bike: 87 miles
- Run: 51 miles
- Time: 13 hours 30 min.
