Week 10 Utah 1/2 IM Training

The goal this week is to find my running groove quickly during the race. My TIME GOAL for the race on Saturday is: Swim - 8 min.~T1 - 2:30 min.~Bike - 40 min.~T2 - 1:30 min.~Run - 28 min.~Total - 1:20 This may be ambitious, but we'll see how it goes.

May 26, 2008

BIKE - I did this workout today, although I did cut it short about 15 min. I've found that I have a hard time with the whole 25 min. cooldown on the bike. The lactate intervals were tough, but not as tough as I thought they'd be, which means I probably need to work harder. My average HR was 136 and I burned 784 calories.

Lactate intervals 5x3 m. (1 h. 20 m.) - 3 m. intervals at VO2 max intensity with 3 m. active recoveries; warm-up and cool down long enough to reach total time.

May 27, 2008

SWIM - Well, I just got back from the pool and I think I got a great workout. The pool was crowded and for some reason, the swimmers aren't used to spliting lanes, so I kinda had to wait. I also had to move my drill set to the end because the people around me were already nervous about sharing lanes. The lactate intervals were tough, but I did them in consistent times. My sprint intervals were also consistent, but felt slow, probably because I was starting to get tired. I finished the workout in 49:23. I thought about trying a 400 yd. time trial to see how the race might go, but I think I might want to be surprised on Saturday morning.

warm-up (300), drill set (8x25), base intervals (6x100), lactate intervals (8x75, 45 s. rest), sprint intervals (6x25, 20 s. rest), kick set (8x25), cooldown (300) - Total 2350 yds.

RUN - I did this workout this morning after my swim and I really struggled. I hadn't eaten anything so that could have been part of the problem. My average HR was 162 and I burned 711 calories. I did my intervals at 8 mph on the treadmill and was running at puke pace for the last few, when my HR was over 180. I'm just glad I don't have to do this workout more than once a week.

lactate intervals 20x30s. (40 m.) - 30 s. intervals run at VO2 max intensity with active recoveries equal to intervals in duration

May 28, 2008

BIKE - I've been struggling with some really tight sore legs from my run yesterday morning and from working 7 hours straight on my feet for two days in a row. I thought that getting on the bike might help them, but they're still pretty tight and sore, which means I need to do some good long stretching and get out the stick. I made it on the bike for 53 min, burned 602 calories, and my average HR was127. This was one of those really hard to get motivated rides and I really struggled to stay on the bike. I think I was also dehydrated, because I was through one water bottle in the first 20 min. I'm hoping that this is not an indicator of how Saturday is going to go.

Foundation ride (1 h. 30 m.) - steady ride at moderate aerobic intensity

May 29, 2008

SWIM - I had a great swim this morning. I got to the pool at 5am and it was empty. There ended up being only 4 swimmers the whole time I was there. I struggled with the threshold intervals and was hating every minute of them. The sprints following the thresholds were tough as well. However, I did the whole workout in 53:14, and I decided to try a short time trial to kind of gauge how Saturday will go. I did my cooldown in 4:51, which made me feel good.

Warm-up (300), Drill set (8x25), Threshold intervals (5x200, 45 s. rest), Sprint intervals (4x50, 20 s. rest), Kick set (8x25), Cooldown (300) - Total 2200 yds.

RUN - I was planning on getting this run done right after I finished swimming, but it was pouring down rain and I couldn't bear to hop on the treadmill. I did go on a 40 min walk with my mom this morning. I'm thinking that I may try to fit a short run tomorrow morning after my swim, just to get my legs cleared out.

Foundation run (55 m.) + Strides (6x20 s.)

May 30, 2008

SWIM - Apparently, the pool is packed on MWF, because today it was totally full. I ended up swimming circles with a guy who was alot slower than me. I finally passed him after about 500 yds. I forgot my watch, but I think (according to the clock on the wall) I did the swim in 53 min.

Warm-up (300), Base intervals (2000), Cooldown (300) - Total 2600 yds.

May 31, 2008

SHARK ATTACK TRIATHLON - Swim 400 yds. - Bike 12 m. - Run 3.1 m. (This will take the place of my brick workout this week.)

I met my time goal today and finished the race in 1:19:58. I'll be working on my race report a little later.

June 1, 2008

REST, STRETCH, CORE