So there hasn't been an update about the lake in a while, but we just keep on truckin'!
Monday, September 20:
Chris gave me the day off, but I jumped on the trainer anyways for two hours, with some intervals to start waking the legs up coming out of a recovery week...my body is eager for more building!
Tuesday, September 21:
1) 75 minutes running....
We are adding run intervals back into my program! But instead of track workouts, we are doing hill repeats (fun! track workouts on a hill basically!). I have the perfect hill for these over in McDowell Mountain Ranch...3 reps of 5 minutes each in Zone 4 HR (right around 140 BPM for me).Hill Repeats on Garmin...Chris has been telling me to think like a Diesel rather than a Ferrari, so I am trying to keep my pace/HR down, but my body wants to take off...gotta stick to the plan! I ended up running between 7:30-8:00 pace...not fast...DIESEL!!! I am now really focused on training right...I don't care how fast I am through my workout---Chris says it's not about beating yourself to a pulp, it's about conditioning your body...and he knows best!
2) I followed the run up with 90 minutes easy on the trainer to "shake the legs out" 150 watts which had my HR at 115...DIESEL!! this was a recovery spin...
Wednesday, September 22:
1) I started my afternoon workout with a swim as follows: 3700 IM Prep - 400 wup, 300 free with middle 100 FAST (3rd 100) - 800 Free steady, 50 ez, 600, steady, 50 ez, 2x400 faster than 800 was, 50 ez, 2x300 faster than the 600, warm down. My swimming is really coming along well as of late...speed is increasing, endurance in the water is where it needs to be, and I am feeling pretty comfortable! I have a Swim Analysis with a local coach here (Frank Sole) tomorrow..I can't wait to see what I look like from every angle and get some valuable feedback to make me more efficient!
2) 90 minutes of Intervals on the Bike Trainer: just like above, I have a lot in reserve at the current zones, and in this workout my wattage varied from 170 to 240---not tough at all, but I know that is the goal---IM bike is not about pushing high wattage, it's about keeping a constant wattage/Hr throughout that allows the body to maintain its endurance throughout---NO LACTIC ACID BUILDUP!
Thursday, September 23: aka my 38th Birthday!
very easy "training day", basically all I had was a "recovery swim" which turned out to be my swim analysis videoing with Frank...nothing else really to say other than I am excited for the video...I'll post it on here when I get it!
Friday, September 24: bike, run, but I wanted more: started with open water swim!
1) I headed up to Bartlett Lake for an Open Water Swim with the group, but didn't get the memo that meeting time was 5:30 am....I headed up by myself (as planned anyways), threw on my wetsuit, caught up with the 8 or so people out there, swam my two laps around the buoys, and headed back in, jumped in the car, and sped home...no messing around on days like these! I swam about 3000 yds...I think!
2) After the drive home, I prepped and jumped on the bike for a 3 hourZ2 ride with 20' at Z3 HR (IM pace) built in. I headed down to Shea, out to the Beeline, down the top half of the IM AZ course, back up to Fountain Hills, then through RIo Verde, up 9 mile, and then home: 64 miles in just over 3 hours 20 minutes HR average was 116, temp was pretty hot at 96 average, and averaged just under 19 MPH...followed the new motto--DIESEL!!
3) Straight into a brick run for 75 minutes with the following description: "medium run with the last 15 minutes on feel and fast"
Sometimes I just have to figure out what things like that mean...HR zones are easy to follow, but medium run to me means a pretty good level of exertion, so that's what I shot for during the first 60 minutes. My self-designed cues for the run were as follows: run at 7:30 pace unless my HR was creeping to 140 or above. Some spots were 7:00 pace (slight downhills), while others were 8:00 pace (slight uphills)...so I ran according to what my HR would let me. I felt great off the bike--almost like I didn't even ride (actually, sometimes I feel better running off the bike than running cold). For the final 15 minutes, I went all out on a slight incline, getting my HR to 152 in 104 degree heat average pace: 7:15. My body said " this is not right" when I hit 152, so I coasted home from there for recovery. totals were: average pace 7:30, Distance: 9.61 miles, average Hr: 135.
Saturday, September 25: 6 Hour Ride Zone 2
Well, I rode in the Tour de Scottsdale "pre-ride" to start...and that obviously means I was not in zone 2 through that ride. I kind of wanted to test the zones a bit too, so I let it go through the ride until I reached the Gas Station at the top of 9 mile. Once I reached Shea, I was on my own, having averaged a little over 21 MPH to that point---not a DIESEL! I was feeling really strong even after fridays workload---great! I then headed out the Beeline up to Bush HIghway, then took that down into Mesa, back over the the Beeline, then up to Shea, and back home. Had some mechanical issues, including a shredded rear tire, but that only failed as I literally pulled into the driveway---super lucky!! The tallies for the day were: 115 miles, just under a 20 mph average (took it easy on the Beeline and Bush Highways---sight seeing as I was bored riding by myself!), HR average: 116, elevation: 4300. I learned on this ride that I really need to start focusing on nutrition and hydration! It is still hot out (average temp was 93.5), but I get lazy when it comes to following a "plan" for hydration and nutrition---BAD Erik!!!
Sunday, September 26: 90 minute Z2 super steady, especially the second half!
I ended up running on the canal with the ONE group at 5:30 am...my goal today was to get a good feel for a decent, sustainable pace and to follow the rules!. I ran a total of 100 minutes (1:41:34),basically to get in a half marathon. Average HR was 127, pace was 7:45. I kept it super steady, never really tired significantly...AWESOME!! My best long run since I have been back---it couldn't get much better than this (okay, other than pace!) I could have gone faster, but, DIESEL!!! 7:45 pace for a marathon is a 3:20...I'll take that on November 21 all day long!! Easier said than done, I imagine.
So the week is done... and I feel great and ready for more! Totals: Swim 9500 yards, Bike 279 miles, Run 32 Miles.
Until next week!!
No comments:
Post a Comment