Posts Tagged ‘triathlon training’
This is was the first time in my life I was actually able to finish a run on the treadmill. Usually I make it about 5 minutes, get bored, then do something else.
It helps that I have a plan I am now following. Todays workout was pretty straightforward and challenging. Actually, I found that doing it on the treadmill was a bit easier to maintain pace than it is outside. Maybe this season I will be able to get more treadmill time in and improve my overall running. Only time will tell.
The workout was a 15 minute warm-up with a couple pickups.
Main set: .5 mile x 1 HR Z4, 3minute recovery. Then 1 mile x 2 (3′) HR Z4.
Cool down.
Total time on the treadmill was 45 minutes and my heart rate was higher than my last outside run of a similar zone 4 workout.
But they are only going to get tougher. Since joining Endurance Nation to coach me through my next ironman I have learned what their token term “work works” actually means. This is only the second week of the outseason training and I am already feeling right back in the groove and working harde than I ever did in my training last year.
Last years training was a lot of long and slow and build up longer and slower. The outcome was that I had a great race, finished Ironman CDA with no issues and crossed the finish line with a smile. That was my goal and I accomplished it in just over 14 hours. My goal this year is to shave 2 hours off that time. I believe I can finish an Ironman in 12 hours as long as I become a stronger cyclist. So, I am putting in the work.
Today’s main set on the bike was 3 x 8 minute Z4 with 3 minute recoveries. The first was the hardest, even after a 15 minute warmup with some 1 minute spin ups. Overall, I sweat buckets and feel awesome.
This is me finding my bike at Transition 1 during Ironman CDA. My support crew was waiting for me by my bike so I of course stopped to say a quick hello.
Apparently, I was having too much fun at this point in the race. Notice the volunteer who helped me find my bike. He told me I was having entirely too much fun for being in a race. To me, that is what it is all about. Fun, fitness, and healthy challenges.
I may not be fast, but did you notice all the other (and very expensive tri) bikes still in transition as I am pulling out. Makes my think my swim time wasn’t so bad….
This morning’s workout was bright and early at Qi on Walnut. It’s always amazing to head over to the gym at an early hour and see it busy.
Anyway, one of our dogs was up every hour last night with stomach issues but despite my strong desire to turn off my alarm at 5:50 this morning and skip the training session I didn’t. I got up and made it to the gym. Once I was there I was happy to have made the decision.
We ran one mile around the club, came back and did a hard spin session for about 30 minutes then ran another mile. Good exercise to prep for transitions if you don’t have time to get out on your real bike.
The best part of the morning was the curried turkey burger patty I smothered in cranbery mango salsa upon my return home. It was before Steve and our daughter woke up, well kind of. I guess I actually ate the second half in one huge bite that I chewed as I ran upstairs to M who was hollering to get out of her crib, but at least I got to eat without somebody sitting on my lap:)
This is my taper week before doing a sprint triathlon(my first) on Sunday. I will be doing the Rattlesnake tri in Aurora with a group that I’ve been triathlon training with from Qi fitness in downtown Denver. So after my swim this morning Steve and I headed out for a short run.
Given the lack of trees in our neighborhood and the August sun we decided to drive to Bluff Lake Nature Center nearby and run mile loops around the lake. Our thought was it would be cooler and provide a fair amount of cloud cover.
The heat really got to me today as well as my attempts to keep in step with my speedster husband. Two miles in, I announced I would have to slow down and he could run at his own pace. He gleefully sped along.
The little hill climb on one side of the lake seemed steeper as I called out my go to running mantra to power me through it. Inhale strength. Exhale doubt. I made it up the hill but not without a large degree of urpiness and a promise to myself, “I’ll curb the midday runs in our area until the fall.”
Training Log – 06/21/08
Run: 16 miles
Avg Pace: 9:42
Went out for a 14 mile run with runners edge of the rockies (A great training group). The run started real nice and smooth. It is the beginning of the summer marathon training program so there were Read the rest of this entry »