With the illness from Week 1 (mostly) behind me, I was able to dive into training this week. I played it safe knowing that I wasn’t 100% and cut back on my originally planned mileage, also keeping workouts easy.
You’ll notice that I am clearly in multi-sport training mode. My “A” goal is Boston (duh) and my primary training focus will be on running, however I plan to continue swimming and cycling because I love it and I want to build a solid base going into triathlon season. Supplementing my running with swimming and cycling over my last training season paid off so I’m hoping that will be the case once again. The volume is pretty heavy right now, but I will be keeping swims and rides easy until after Boston and will cut back on one or both if needed.
With coaching the marathon clinic this winter, meaning I have committed runs on Thursdays and Sundays and about 50 people to coordinate, training is definitely going to be a bit different this time around. Let’s see where it takes me!
Okay, enough preamble…
Monday – bike + swim
On Monday evening it was time for my maiden voyage on my new bike. Of course, we didn’t get very far being firmly planted on the basement floor.
I don’t have my sensor or computer yet, which means no means of tracking distance/speed/cadence/etc. I just set a stop watch on my phone and rode for 30 minutes, playing around with the gears a bit, practicing clipping in/out and just getting familiar with everything. I can’t wait for spring to see what it’s like outside!
12.5 KM (7.7 mi) – 30:00 – 25.0 kph (15.5 mph) [estimated]
After that I had time for a quick bite and then it was off to the pool for my first swim of the year. I got to play with my new toys (fins and paddles) and finally learned a trick that keeps my goggles 100% clear for the entire workout (baby shampoo!). It was great to get back in the water.
2000m – 1:00:00
400 w/u, 200 kick, 200 pull, 3 x (100 kick, 100 pull, 100 swim), 200 scull
Tuesday – run x 2 (hills)
I went for a shorty run at lunch to the mall and back to pick up a few ingredients. Love my trusty Nathan Women’s Intensity Hydration Vest (sans bladder) for “running errands.”
5.6 KM (3.5 mi) – 32:00 – 5:43/KM (9:12/mi)
After work I met up with some friends from the clinic for hills! I haven’t been a big proponent of hill training in the past because (a) all of our long runs include plenty of hills; (b) I prefer to save my legs for extra speed training; and (c) my goal races have been flat. Well, with Boston on the horizon and the Newton Hills, I’m going to incorporate some hill repeats this time around.
We used a local hill with a 1.5 KM (0.9 mi) long incline and did 3 repeats. It’s a moderate grade with a few steep parts along the way, and it just goes on forrrevvverrrr. I was pooped by the last one.
Wednesday – run + swim
I had a recovery run on deck after work and I wasn’t feeling it at all. I dragged my feet getting out the door and felt tired every step of the way. I just couldn’t seem to snap out of it and I didn’t really feel better as I got going, so I ended up cutting the run a bit shorter than planned. Better than nothing!
5.0 KM (3.1 mi) – 29:50 – 5:58/KM (9:37/mi)
Time for another quick dinner (multi sport training has me constantly ON THE GO!) and it was back to the pool.
2100m – 1:00:00
400 w/u, 3 x (100 kick, 100 pull, 100 swim), 5 x (50 sprint, 50 recover), 2 x 100 pull (paddles), 100 c/d
Thursday – bike + run
Thursday morning was my best opportunity to fit in another week day ride, so that’s what I did. It was tempting to turn the alarm back off, but knowing that I didn’t actually have to leave the house for my workout made it a little easier.
My legs were still feeling really tired, so I just took it really easy and let my legs have a nice spin. Again, speed/distance are estimated.
15.0 KM (9.3 mi) – 36:00 – 25.0 kph (15.5 mph) [estimated]
Thursday evening was our first night of the marathon clinic. It went great! We have a huge group with plenty of enthusiasm. For those of you who have asked, yes I will be happy to share our workouts! We started with just an easy introductory run this time. It was very mild with light rain – we have been having the wackiest January weather.
8.1 KM (5.1 mi) – 48:13 – 5:55/KM (9:31/mi)
Friday – run + swim
The temps dropped suddenly over night and I was in for a cold lunch run! It was brisk and blustery, but nice to be out in daylight. I think this cold was still sapping my energy because none of my runs were really feeling that good.
I hopped on the treadmill after work just to add a few more, with my ebook propped up in front of me.
4.0 KM (2.5 mi) – 23:12 – 5:48/KM (9:20/mi)
Friday night I had a hot date at the pool, even though vegging out on the couch seemed much more tempting! There were only a few of us there and I definitely slacked off a bit without doing any prescribed workout, but at least I was there…
1700m – 50:00
Saturday – bike (long)
After an awesome sleep-in (much needed after what felt like a looong week) and a lesirely tea & breakfast, I hopped on the bike trainer to try out a longer ride on my new wheels. Not having a gauge of speed/distance made the time drag a bit, but I had Tuesday’s Biggest Loser episode for entertainment. Aside from some soreness in a certain area (ahem), it felt great. I worked up a good sweat and went through 3 face towels!
40KM (24.8 mi) – 1:36:00 – 25.0 kph (15.5 mph) [estimated]
Brrrrrrrrrr! We were greeted with a brisk -17C (1F) temp Sunday morning for our long run. I was pleasantly surprised that the vast majority of our clinic group still came out to run! We were all bundled up and set out for a great run. Thankfully, there wasn’t any wind; wind would have made it pretty miserable out there.
I am the pace group leader for the ~3:30 marathon group and we stuck together pretty well. Our target long run pace is about 5:30/KM, but my recent long runs have been closer to 5:45 and I was feeling it by the end. I struggled a bit through the last 5K but my peeps were there to keep me going. Felt great to get the run done… until the shivers set in!
25.0 KM (15.5 mi) – 2:19:26 – 5:34/KM (8:57/mi)
Total Bike Distance: 67.5 KM (41.9 mi) [estimated]
Total Bike Time: 2:42:00
Total Swim Distance: 5800 m
Total Bike Time: 2:50:00
Total Training Time: 11:56:10
Note: While I don’t have a complete day of rest, Monday is a very light/short spin and swim, which I would consider to be active recovery. I will incorporate complete days of rest as needed, but this works for now.
91 days to Boston!