Base Training Week 3

So, I have finally decided to sign up for Ironman Louisville again.  I was looking at other races but G wants to do this one again so I finally caved.  It makes me a little nervous saying the race name out loud.  HA!

Monday – Rest Day

Tuesday – Run Hill repeats

Workout: (30 min easy warm-up into zone 2, 4×3 min hill repeats with 3 min recovery, then 10 min cool down ending in a walk)

Actual – I did the entire workout.  The hill repeats are getting a little easier.  I am focusing on form and cadence of 180 spm.

Wednesday – Run w/ Strides, mini band drills

Workout: 30 min run with 4x 1 min strides

Actual: I completed the entire workout and the strides were completed on a slight hill as requested.  I enjoyed this workout, since I am focusing so much on keeping a cadence of 180 spm it felt great lengthening my stride to see what I had during just one minute intervals.  Mini band drills hurt like heck!!!  Then on the last set of planks I kept wanting to fall over.

Thursday – Swim – then celebrate my papaw’s 87th Birthday

Workout – Dry land warm up drills, then swim 1950 yards.

Actual – My arms were still sore from yesterday’s plank sets.  I did both the dry land drills and then swam 1950 yards.  During this swim we had a 5×100 yard swim test.  My times were: 1:31, 1:31, 1:32, 1:31, 1:31.  Very happy that each 100 was consistent and I pushed hard on all 5 of these 100’s.

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Family celebrating my papaw.

Friday – Run Track Test

Workout – I had to start off with cadence drills and then do the 1 mile track test.

Actual – This 1 mile track test is not just a mile….You first warm up 1 mile, then do a mile of surges (200 surge, 200 recover), then 1 mile time trial, followed by 1 mile speed work (200 speed, 200 recover).  Then finally 1/2 mile cool down.  Talk about being worn out!

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Hardcore training, when you tie yourself to a flag pole to do cadence drills.

Saturday – Bike 1:30, Abs

Workout – Freestyle ride – zone 2-3 with surges and standing climbs if you feel like it

Actual – It was a great day for a bike ride, crisp air and the leaves are finally changing colors.  My calves were a little tight on this ride from the track workout the day before.  We did one standing climb up Snodgrass pretty early in the ride.  After that we just stayed in the park.  I spent the majority of the ride in zones 1-3, which was the goal.  Slow ride time:  14.6mph

As far as the ab work goes…..All pretty standard, but I cannot do those box jumps.  I’m just to chicken.

Sunday – Run 40 min

Workout – Warm up for 20 minutes building to zone 3.  Then run 15 minutes in mid-zone 3.  Finish with a 5 min cool down.

Actual – I ended up doing a trail run.  I warmed up for 20 minutes trying to stay in zone 2.  I set my watch during the 15 min zone 3 run to beep at me when I went over.  It seemed to work well.  It was a tough run – I had a lot of ruts, roots, and rocks to dodge so my cadence was all over the place.  I was happy to average a 11:54 min/mile during the 15 minute zone 3 run on the trail.

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My happy place.

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