Last Week’s Workouts

30 09 2013

Can you believe tomorrow is October 1? Where did September go? The beginning of October means that I have a little over a month to train for Rev3 Florida. Six weeks to be exact. Gulp. I’m feeling pretty good about the training so far, but I’m a little nervous about how October will go, since I’ll be traveling some for work.

Here’s what last week’s training looked like:

Monday: Normally Mondays are evening swim nights with the XP gang. Unfortunately, we were rained out, so I hopped on my trainer for two episodes of How I Met Your Mother on Netflix. I don’t think my trainer is set up properly because I can’t really do any gear work. I just sit and spin in one (fairly easy) gear. I should probably figure that one out.

Tuesday: I was looking forward to track Tuesday, but unfortunately, I woke up to rain. And it rained all. day. Thankfully, it let up around 5 ish, and we were able to get in our evening workout. I don’t exactly remember what we did, but I know it included 15 x 100s pull with paddles that were bigger than my face.  I think we swim about 3000 yards

Wednesday: Rain, rain, go away! It rained YET AGAIN (what is up with the morning rain? It’s only supposed to rain between 3 and 5 here!) so morning swim was canceled. I was hosting book club in the evening, so I had to get creative with my workout. The rain broke briefly in the early afternoon, so I took my lunch hour to go for a run. I wanted to do a tempo run, so I started my first km at a nice warm up pace. Then I picked it up, and my third km I was able to get down to 7:45/mile pace. And then my stomach started tightening up. The banana I grabbed seconds before walking out the door was sitting like a stone in my stomach. I pushed on a little, but then I had to stop and walk for about half a km. Oof. Not the run I was hoping for, especially since the rain had brought in some cooler temperatures. I ended up finishing my 5.2 km run in 27:34, averaging 8:18/mile pace.

Thursday: I woke up and thankfully it wasn’t raining! Hooray! I hopped in my car and drove to Ballast Point to meet up with Chris for a tempo run. On the short drive, I noticed that my “tire pressure low” light had come on. Hm, that was odd, I didn’t notice a flat. I rolled down the window to listen, and heard a tick, tick, tick as my tire went around. At a stop light, I opened my door, but didn’t notice that a tire was flat. When I reached the parking lot at Ballast Point, I told Chris about my tire we decided to do our run and then look at it when the sun was actually shining. So we did our workout: 15 minute warm up, 6K tempo, 10 minute warm down. I took off and my first km felt great: 4:43 (7:36/mile pace). Then, halfway into my second km I started to realized I took it out way too fast. By the third km, I was hurting. My pace had slowed to 5:03/km, but my goal was to stay comfortably below 5:00/km, closer to 4:50/km. It was not happening. As I made my turn and headed back, I tried to give myself a mental pep talk. There’s only 3k left. I can do this.  Those last 3km HURT. I found it difficult to breathe, almost like I was developing asthma on the spot. The stupid humidity was killing this run. My feet were also starting to get numb- I think my elastic laces were a little too tight. I contemplated stopping and walking multiple times, but decided I couldn’t do that on a tempo run. Finally, after what seemed like the longest tempo run ever, my watch beeped “Lap 6” and I stopped running. I still ended up averaging 8:02/mile, but it was not the tempo run I had hoped to run. When Chris got done his run, he reaffirmed my feeling that the humidity sucked. He didn’t have a good run either. We walked back to the car as our warm down, and when we looked at the tire, he noticed a screw wedged in the tread. He also told me I was probably due for some new tires. Awesome. My checkbook is going to love this one.

Friday: Morning swim. My training buddies all had different plans for this morning, so I was on my own. I ended up swimming 2800 meters (main set was: 2x {4 x 150s pull, 2 x 300}) It felt good to swim long course, but without teammates pushing me, I don’t think I really pushed myself as hard as I could have.

Saturday: I met up with Chris at the Suncoast Trail. We had 80km on the schedule, followed by a 4km run. We rode north on the trail, directly into a crappy head wind. I rode behind Chris, so he was feeling all of the wind. I did not envy him. He’s a powerful rider though, and stuck it out for the entire way north. A headwind going north meant that we would have a tailwind for the entire ride home, and I think that’s what kept us both pushing on. We turned around a little shy of 40km (mostly because we both started our watches late and there was an intersection) and immediately felt the difference. We were FLYING. We paused briefly for a potty break at the Anderson Snow Sports Complex and then rode the tailwind all the way home. I again stayed on Chris’s wheel, except for the last 5 miles or so, when I took the lead instead. The ride home was so much more fun than the way there! Check out our splits (in miles) for the way home:

Screen Shot 2013-09-28 at 6.49.18 PM

I don’t think I’ve EVER gone that fast before! By the end, I was pretty pooped, and contemplated skipping the run. But the temps were cooler and my legs usually feel okay after a ride, so I did the 4km anyhow. I was glad I did, because I negative split the 4km, and averaged 8:36/mile pace!

Sunday: I had kinda sorta been dreading Sunday’s workout because I knew I needed to run long. And by long, I needed to do at least 15km, but I wanted to push myself and get to 16.2km, which is 10 miles. The morning was a little cooler, which gave me hope that I’d have a decent run. Since I haven’t run in the double digits (in miles) in awhile, I wanted to run smart, so I found a pace that felt comfortable, but not too slow. I hovered around 9:00/mile for the first half of the run. I enjoyed taking in the beautiful morning and looking out over the sparkling bay. At about 9.5km, a dolphin splashed really close to the wall. It was such a big splash, that I saw the entire tail out of the water. So I stopped and took out my phone, turned on the camera, and just as the lens opened, I heard a splash of water further out in the bay. A dolphin emerged from the water- jumping the way you see at SeaWorld. I clicked my camera as fast as I could in hopes that I captured the coolest thing I’d ever seen on Bayshore.

IMG_8919I got it! Though the angle isn’t as perfect as I would have liked, I captured this awesome creature having a playful Saturday morning. I stopped and waited to see if he’d do it again but there was nothing. So, with a smile on my face, I kept running. I knew I only had a little over 6km to go, so I tried to step it up. The last 6.3 km was the fastest of the day and I was pretty happy with my overall time.

Screen Shot 2013-09-30 at 9.48.38 AMI definitely needed this confidence booster in my run, since I’ve been worried that I haven’t been doing as much long running as I should. I’ve got a few more long runs on deck, and with those complete, I’ll feel much better about going into Rev3. Bring it on!



3 responses

30 09 2013

Wow, that is a solid weekend of training – you’re going to have a great race!

30 09 2013

Thanks Victoria!

11 10 2013
meghan @ little girl in the big world

This is awesome. Holy cow. I know you posted it a bit ago, but you’re so so speedy. I’m amazed.

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