Week 9 Utah 1/2 IM Training

This week marks the beginning of my 6 week build phase, which adds some challenging high-intensity workouts, like lactate threshold intervals. These workouts will maximize my aerobic capacity and enhance my speed. The goal this week is to climb hard but stay relaxed and in the saddle in the long cycling hill climbs (8-9 RPE).

May 18, 2008

BRICK - Well, I ended up taking the day off today, which means that I'll try to throw in a short run after tomorrow's hill ride.

(1 h. 15 m./20 m.) - bike ride followed by immediate run, both at moderate aerobic intensity

May 19, 2008

BIKE - I just finished this workout and it feels good to be training again. I actually cut it short by 7 min, mostly because I needed a drink and my water bottles were dry. My average HR was 128, which is lower than I'd like, but hey, I got the workout done. I burned 777 calories.

Long hill intervals 5x5 min. (1 h. 15 m.) - 5 min climbing intervals at threshold/VO2 max intensity with 3 min active recoveries; warm-up and cooldown long enough to reach total time

May 20, 2008

SWIM - Apparently, my swim has slowed down a bit, which is a little scary to me. I had to cut my workout short because lap swim was ending. I cut out 100 yds of kicking, which I'm okay with. I guess I really do need to get to the pool at 5am in order to get everything done, especially since it looks like I'll be ramping up my yardage soon. I did 2200 yds in 56:04. The lactate intervals were TOUGH, but I should mention the small victory...I was consistent through every single one. I did the 75 yds in 1:15 or 1:14 (the last 3 were at 1:14), so at least I can say that I'm being consistent.

Warm-up (300), Drill set (8x25), Base intervals (6x100), Lactate intervals (7x75, 45 s. rest), Sprint intervals (6x25, 20 s.), Kick set (8x25), Cooldown (300) Total - 2275 yds.

RUN - I did this workout on the treadmill at the gym, which allowed me to really push myself. I did my intervals at 8 mph and I ended up completing 4.15 miles. My average HR was 168. I burned 698 calories.

Lactate intervals - 18x30s. (38 m.) - 30 s. intervals run at VO2 max intensity with active recoveries equal to intervals in duration; warm-up and cooldown long enough to reach total time

May 21, 2008

BIKE - I got 45 min. of this ride done before my dad called me to dinner. He had made buffalo steaks and had them all ready to eat, so I ate dinner and then headed off to the store with my mom. My average HR was 121 and I burned 462 calories.

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

May 22, 2008

SWIM - I made it to the pool this morning and I got my entire workout done with 10-12 min to spare. I forgot to stop my watch, but I think I finished in 56 min. The threshold intervals were tough, and the sprints after the threshold intervals were even harder. I did them all though, even though I thought about being done early. I did get to the pool early and watched a few people swim and was noticing form, which reminded me to keep my elbows high, my head and chest down and to extend and glide a bit. This was definitely a good workout.

Warmup (300), Drill set (8x25), Threshold intervals (4x200, 45 s. rest), Sprint intervals (6x50, 20 s. rest), Kick set (8x25), Cooldown (300) - Total - 2100 yds.

RUN - Well, I ran out of time today to get this workout done. I should have just done it this morning when I finished swimming, but I was feeling pretty wiped out. I may see if I can fit it in on Sunday morning, but we'll see.

Foundation run (50 m.) + Strides (6x20s.)

May 23, 2008

SWIM - This workout was interesting. I got to the pool and it was packed, so I got to wait about 5 min or so before a space to spin opened up. Once I got going, I felt like I was swimming well, but I got off on my count and started counting 25 yds instead of 50 yds each lap, so while I'm sure that I got my 2500 yds in, but I probably did a few extra laps. Around 2100 yds, the fire alarm went off, but the lifeguard said to keep swimming, so I did. I forgot to start my watch, but I'm pretty sure I did the workout in 54 min. I think this was my longest swim workout to date.

Warmup (250), Base intervals (2000), Cooldown (250) - Total 2500 yds.

BIKE - Well, my dad and I went out for a ride this morning in the 51 degree misting weather. This was my first ride outside since the tri-camp ride in April and I was a little apprehensive. We did 32 miles in 2:10, but that included a stop to pay a bill. There were a couple of good hills, one short one, one longer steep one, and while I struggled, I gutted them out. I forgot to start my HR monitor and timer, but every time I looked at my HR it was over 140 and during the long hill, it was over 160. Definitely a good workout, but it made me realize that I'm a really weak cyclist. I haven't figured out how to drink and ride, I'm not so great at the hills, I feel like I'm all over the road and that I don't have good control of the bike, etc. I did have one small victory. This was the first time that I've rode my bike outside with the big girl pedals that I haven't crashed. This was my dad's first ride in clipless pedals and he only tipped over once. I guess this means that I really need to get on the stick with my cycling skills.

Long ride (2 h. 45 m.) - Long steady ride at moderate aerobic intensity

May 24, 2008

RUN - I didn't get to this run yesterday, mostly because I slept in and then worked hard all day and was feeling fairly exhausted. I may try to fit it in today, but we'll see. I'm kinda fighting a cold/allergies and am hoping to keep it away.

Long run (1 h. 20 m.) - long steady pace run at moderate aerobic intensity

May 25, 2008

My run didn't happen today, which I think I'm okay with. I'm hoping to hit all of my workouts next week, so we'll see how it goes.

REST, STRETCH, CORE