IMCdA Training Summary: Week 6

*** BREAKING NEWS *** After a 15-month hiatus, I finally busted out my wetsuit (it still fits!) and went for a swim in open water. Somehow, I convinced a couple friends to head up to Shadow Cliffs to do a lap around the lake.  I had a little bit of anxiety for the first few minutes but quickly got over it and managed a slow 1.2 mile swim.  We probably could’ve saved a lot of time if we didn’t stop every few minutes to tell dirty jokes and giggle, but that wouldn’t be much fun.

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A perfect afternoon swim

On Saturday, I went on a short ride to Morgan Hill to test out the changes to my bike I mentioned last week.  Removing my Speedfil tank greatly improved my bike’s ability to handle crosswinds  and I didn’t get thrown off the road by a gust every time a car drove by.  It feels like I’m getting more power after the adjustments I made to my saddle position, but it will take some time for my “parts” to adjust.

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Uvas Reservoir in Morgan Hill

This is how I spent Saturday afternoon/evening after my ride:

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Rest: check, compression: check, snuggle buddy: check!

Sunday morning, I met my friend/training partner/partner in crime for an easy run at the Palo Alto Baylands before indulging in a vegan donut and coffee at Philz.

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Post-run recovery meal of champions

After our run, we took our doggies to the Mountain Winery for Woofstock.

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Monday
1 hour of strength training

Tuesday
Run: 4.5 miles
30 minutes core strength

Wednesday
Swim: 2,000 yards
Shoulder strengthening exercises

Thursday
Run: 4 miles
Bike: 1 hour on the trainer

Friday
Swim: 1.2 miles in open water

Saturday
Bike: 37 miles

Sunday
Run: 6 miles

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IMCdA Training Summary: Week 5

Ladies and gentlemen, it appears that I have already reached the “I don’t care how I look in public” phase of Ironman training. Exhibit A: I go to work with my compression socks on display.  Don’t even bother asking if I do my hair or put on makeup anymore…

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Slowly but surely, my swimming is improving.  I attribute this progress to finally getting my ass to the pool regularly, shoulder strengthening exercises, and some badass swim gear.  Check out those sweet goggles 🙂

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Monday
1 hour of strength training

Tuesday
Run: 6 miles at the track with 12x400s.

Wednesday
Swim: 2,000 yards
Shoulder strengthening exercises

Thursday
Bike: 1 hour on the trainer

Friday
Run: 4.5 miles
Core and shoulder strengthening exercises

Saturday
Run: 4 miles

Sunday
Travel day, no workout 😦

IMCdA Training Summary: Week 4

I can’t believe four weeks have already passed since I signed up for IRONMAN Coeur d’Alene! This week, I added some modest intervals to my workouts.  It feels good to start revving my engine again.

Week 4 (10/7/2013 – 10/13/2013)

Monday
Rest day

Tuesday
Run: 5.5 mile at the track, including 4x400s
Core strength

Wednesday
Swim: 2,200 yards

Thursday
Bike: 1 hour on the trainer
Core and shoulder strength

Friday
Run: 4 miles with 20 minute tempo interval

Saturday
Bike 38 miles with 4×8 minute tempo intervals

Sunday
Run 7 miles