Week 16: Training Update

Week 16
5 weeks to go...

Linc and I met again on Wednesday and mapped out July's training plan. This is it until the event!!!


Mon 6/23
Run 6.4 mi
Masters swim
1x300, 3x100, 1x400, 3x100, 1x300, 5x100 – 2100 total

Tues 6/24
Bike 2 hrs in zone 2
Time – 1:56, 1:28 in Z-2
Avg HR – 131 bpm

Wed 6/25
Run 4 mi
Masters swim
12x50 on 1:10
4x400, 1:00 rest in between
10x25, sprint half length, slow to ez second half

Thurs 6/26
Run 12 miles
From my email to you:
Today’s 12-miler went great. I felt absolutely wonderful for the first 10 miles! I couldn’t believe how good I felt. The last 2 miles were pretty tough, but I think that may have been more psychological than anything. I decided to run my 10 mile course that took me right back to the house, then just loop around the 2 mile loop of the neighborhood to finish up. I think once I passed the house, it made we want to stop in my mind. Then pushing on for 2 more miles was pretty difficult, but I did it.

I just couldn’t believe how strong I felt and how nothing hurt. My hamstring got tight, but nothing like it had been doing, and nothing I couldn’t run through. It just felt amazing to feel so good on a run for a change! I’m very thankful to God for holding my body together during all this training.

Fri 6/27
Long swim – was supposed to go 70 minutes. A small group of us went to Lake Pleasant in the morning and I got in a 1.5 mile swim, which was less than I had planned, but this was the first open water I’ve been in since April’s tri. I wore my wetsuit, but I’m sure that’s the last time here for the summer as it was already pretty warm by 6am. I’ll be going back up there on Monday evening with the group for a wetsuit-less swim. I really need to continue to build my open water confidence.

Sat 6/28
Long bike – 92. 8 miles, 6 hours, avg 15.5 mph, 132 bpm avg HR
From my earlier email to you:
Today was good - 92.8 miles total. Could have been more, but I was so fresh at Anthem that I forgot to put more water in my Camelbak!!! I got to the New River turn to go SW and realized my water was empty - just had ice left. Arrrggghhh! So, instead of going the full 10 miles down and back I just went 5 miles down and back and drank HEED and Perp from my bottles and water as the ice melted in my camelbak. Refilled my water back at Anthem and all was good. Just frustrated at myself for forgetting to check my water supply. :-)

The riding inside beforehand is going to be the way to go for the remainder of these rides. Feels really weird getting up at 2:30am, but I liked that a whole lot more than being out in the heat longer. And there's always time to nap when I get home! Love the naps!!

Sun 6/29
REST!!!