Posts Tagged With: wdw marathon

Base Training Week 5

Monday – Rest Day!!!

Actual – Thank goodness for this.  I was so worn out from last week.  I knew if I opened up Training Peaks and saw I workout today, I would have hide in the corner and cried.

Tuesday – Swim 2,600 yards and 30 min leg workout

Actual – Completed the swim, it felt strange having my legs tied up in a band – but I finally got the hang of it.  Leg workout was hard, especially the elevated leg thrusts.  I could only do 2-3 of those with one leg in the air, then I completed the rest of the set with both feet on the ground.

Wednesday – Run

Workout – 50 min hill work on a treadmill.  10 min warm up, 4×30 sec at 4% incline, 30 sec at 1% incline, 2 min at 5K pace, then 2 min walk for recovery – total of 3 times all the way through.

Actual – I hate running on a treadmill, but loved this workout.  You were busy the entire time, watching your heart rate, incline, etc.

Thursday – Track Run

Workout – 10 min warm up, 5 x 1K w/ 1 min walk recovery between, 10 min cool down.

Actual – Enjoyed the challenge of this workout.  1K times per mile: 9:06, 9:12, 9:11, 9:29, 9:25

IMG_6734.JPG

Friday – Trainer Bike Ride, Hip/Glutes workout

Workout – Total ride time was 30 min, with single leg pedaling drills

Actual – I lasted 40 sec each time on the one leg drills.  Coach said I would eventually build up to 1 minute per leg.  Ride distance 7.39 miles 14.8mph

Saturday – 10 mile run

Workout – 1.5 mile warm up, then 2 x each set 0.5 mile @ 9:43 w/ .25 mile @ 12:07, 0.5 mile @ 9:32 w/ .25 mile @ 12:07, 0.5 mile @ 9:21 w/ .25 mile @ 12:07, 0.5 mile @ 9:10 w/ .25 mile @ 12:07, 0.5 mile @ 8:55 w/ .25 mile @ 12:07, 1 mile cool down

Actual – GOOD GOSH!!!!!  I might could do this on a flat course (probably not though).  Only recorded the 0.5 mile times:  9:59, 9:47, 9:38, 9:36, 9:51, 10:22, 9:31, 11:22, 9:16, 11:14.  So I guess you can see where I just couldn’t go anymore.  So much lactic acid was in my legs I could hardly move them.  Next week, I will be putting tailwind back into my long runs to see if that makes a difference.

Sunday – Trainer Bike Ride

Workout – This had a lot of cadence work in it.  10 min warm up, pedal drills, then 45 min (9 rounds )of 2 min – 80-85 rpm, 1 min – 90-100 rpm. 1 min 85-90 rpm, 1 min recovery, then road until I hit the total time.

Actual – I did all of the above.  I’m spent for the week, that’s for sure. 24.15 miles and averaged 16.1mph

 

Looking forward to next week……Not looking forward to leaving work in the dark now.

Categories: Training | Tags: , , , , , , , , , , , , , , , | Leave a comment

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.

IMG_6633

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!

IMG_6640

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.

IMG_6644

My happy place.

Categories: Training | Tags: , , , , , , , , , , , , , , , , | Leave a comment

Blog at WordPress.com.

%d bloggers like this: