Half Ironman Racine Training: Week 6

As the temperature around here has increased, the amount of training conducted outside has increased as well. And it is about time. We have had the most brutal winter on record (it was really, really bad) and I am appreciating the warmth and sunshine. Fresh air workouts have been rejuvenating and I took full advantage of the great weather this past weekend.

But, let’s back up to the start of the week and work our way toward to my highest mileage weekend to date.

Monday:

Rest day. Mondays will now be my designated day of complete rest for the remainder of training, as I will need the recovery after hard weekends.

Tuesday:

Early morning trainer workout. 10 min warm up, 45 min moderate with 6 x 2 min hard efforts scattered, 10 min cool down. 16.03 miles.

Wednesday:

Hard, long swim workout in the morning. 1 hour 23 min, 4,900 yards, 2.78 miles. My left shoulder blade has been bothering me during long swims. This has me a little concerned since this strain has been bothering me since the end of high school when I stopped swimming. It only bothers me when I swim (from the rotation/pulling/stretching of the left side of my body). Not sure how I should address it, massage? chiropractor?.

Hard power yoga class during lunch, 1 hour.

Thursday:

Hopped on the trainer after work for a brick. 40 min moderate then 10 min hard, 13.12 miles. I felt awesome during this spin, averaging 15.7 mph. Then I was supposed to run 4.5 miles, but that quickly fell to 2.65 miles (22:30 min). I might have pushed these two miles too hard. I averaged an 8:29 pace and it was humid! My throat was instantly dry before I hit the first half mile mark (I needed more water!) I am definitely not used to the humidity and warmer weather. What I learned from this brick is that I now need to hydrate more as the cold weather is gone and I also need to keep running in hotter temperatures because this is what I will experience come race day.

Friday:

Easy morning run. It was a struggle, just not feeling it. 50:33 min, 5.38 miles with a handful of quick hill sprints.

Friday night I saw Neighbors and it was hilarious!

Saturday:

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My dad and I went out for a 40 mile ride at 7AM. This was my first time out on my tri bike and I loved it! The day was beautiful and I was enjoying every second. There were many riders and big groups out on the roads. I felt really good and my bike feels a lot faster than the one I rode last year. The only thing is I need a new saddle asap. Every bump…

Here were my splits for every 5 miles:

Miles 1-5: 20:41.78 14.5mph

Miles 5-10: 19:00.68 15.8 mph

Miles 10-15: 18:51.72 15.9 mph

Miles 15-20: 16:29.82 18.2 mph

Miles 20-25: 18:01.70 16.6 mph

Miles 25-30: 18:25.33 16.3 mph

Miles 30-35: 20:12.47 14.8 mph

Miles 35-40: 19:19.59 15.5 mph

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I was able to really push it through a few stretches and boy did it feel awesome. I stayed in the aero position for a least 80% of the time and felt comfortable.

A short 10 min run immediately followed. 1.2 miles, 8:30 pace. Legs felt like jello.

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I enjoyed the rest of my day sitting on my porch, refueling, and reading a good book. The day could not have been better.

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Sunday:

I didn’t start my long run until about midday and temperatures were in the 70’s with humidity above 80%. The sun was high in the sky and no clouds in sight. I knew it was going to be a tough run. I opted to run along the Des Plaines River Trail again. Mile 6 was the hardest, but I stopped briefly to drink water/refill and take a GU, which did help. It also helped that the next mile was mostly downhill. I completed 10 miles, 1 hour 36 min, 9:36 average.

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After driving home, I had some lunch and relaxed for about an hour before I convinced myself that it would be beneficial to get an open water swim in with my new wetsuit (first open water swim of the year!!). Especially since I have a race this weekend and I have not used the suit yet. One of the golden rules of triathlon: avoid using new gear for the first time on race day.

I felt pretty tanked, but I walked over to the lake anyways. I wasn’t sure what the temperature would be and of course the sun went away. I mean, I am pretty sure it snowed less than a month ago…oh well, in I went. The water was a little chilly, but it was not that bad really. With the wetsuit (sleeveless) and two caps, I was fine. Being a life long swimming it felt really weird in that suit. I couldn’t feel my legs. I am glad I went sleeveless so I at least can feel the water with my arms. I did a quick swim across the lake and back, 20 min .77 miles or 1,355 yards. A nice cool down to end the training week.

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I enjoyed this amazing meal for dinner that night.

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Here are the totals:

  • 5/5 – Rest Day
  • 5/6 – Cycle: 45 min with 6 x 2 min hard efforts scattered (1 hr 5 min), 16.03 miles, 14.8 mph
  • 5/7 – Swim: 1 hr 23 min, 4900 yards, 2.78 miles, 1:33 pace Power Yoga: 1 hr
  • 5/8 – Cycle: 40 min moderate + 10 min comfortably hard, 13.12 miles, 15.7 mph then Run: 2.65 miles with 2 x 45 sec hard efforts scattered, 22:30 min, 8:29 pace
  • 5/9 – Run: 50:33 min, 5.38 miles moderate + 4 x 10 sec hill sprints, 9:24 pace
  • 5/10 – Cycle: 2 hrs 31:24 min, 42 miles moderate, 15.9 mph + Run: 10:09 min transition run, 1.2 miles, 8:30 pace
  • 5/11 – Run: 10 miles moderate, 1 hr 36 min, 9:36 pace Swim: 20:48 min, 1355 yards, .77 miles, 1:32 pace

Run | Time 3 hrs | Mileage 19.23

Cycle | Time 3 hrs 55 min | Mileage 71.15

Swim | Time 2 hr 44 min | Mileage 3.55

Total Time: 10 hrs 39 min     Total Mileage: 93.93

2 thoughts on “Half Ironman Racine Training: Week 6

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