Week 13: Training Update

Week 13
8 weeks to go...

Linc and I met on Wed and mapped out June's training plan. As Linc put it, this is the meat and potatoes month!! June Training Plan

Mon 6/2
Run 5 miles
Masters swim
16 x 25, descending 1-4 on 40 sec.
10 x 100, alternate 15 sec/30 sec rest
16 x 25, no kick, some kick, more kick, exaggerated kick, repeat x 4
1800 total

Tues 6/3
80 min spin

Wed 6/4
Run 5 miles
Masters swim
2 x 300, 2 x 200, 2 x 100
25 fast, 25 slow, 50 fast, 25 slow
75 fast, 25 slow, 100 fast, 25 slow
6 x 50 kick only - w/ or without board (I did most without the board)
25 fast, 25 slow, 50 fast, 25 slow, 25 fast, 25 slow
2075 total

Thurs 6/5
SSS – 60 minutes! I was only scheduled for 50 minutes, but I felt good and didn’t have any other workouts today, so I just went 10 more minutes. Felt strong.

Fri 6/6
Run 8.2 miles

Sat 6/7
Long bike – 91.5 miles!!! Woo-hoo! Thanks to relatively cool temps, I was able to take my time, trying hard to stay in Zone 2. I think nutrition was good, and I felt really good overall and finished everything I brought with me this time (except the e-caps that I forgot I had, but fortunately must not have needed). Except for being extremely saddle sore, I felt good and my legs didn’t get very sore or tired. Even the next day, I only had a little tiredness in my legs. My seat was another story, but I think I may try those gel shorts. The adjustments Kevin made to my bike were extremely helpful. I was getting a lot of soreness in my shoulders, upper back and neck, but hardly any of that this time thanks to the adjustment to my aero bars. While still uncomfortable, it did take longer for me to get saddle sore this time, and it wasn’t the same kind of pain as before. I also didn’t have the extreme hamstring soreness and tightness (right side) the next day after riding this time. So, I think the adjustments were good. May still need a different seat, but it is feeling better. I don’t think any bike seat is going to feel “good” after 6 hours, but I’m at least shooting for tolerable – especially for consecutive days. I doubt I would have been happy about getting back up on that seat the next day. My average pace was 16.2 mph. According to my monitor, I spent about half the time 3+ hours in zone 2. I can’t figure out how to read average HR for the entire ride, but I would guess it was pretty nearly in Z-2. I only left the zone to take a hill or going down the other side or something, or just trying to readjust my HR to stay within the zone for varying terrain, etc.

Sun 6/8
REST – Oh did it feel good to sleep in all the way to 5:30 am!!!