The goal of this week was “recovery” – to “fully absorb the recent training and finish the week feeling rested and ready to return to harder training next week.” I fully took advantage of this – to the point I purposely missed three workouts but I will explain.
Monday: REST – Don’t have to tell me twice!
But first a note on why I chose to miss some of my workouts:
Right after I finished CIM I struggled with some knee pain, what I self diagnosed as “runner’s knee.” I had all the symptoms and the cure was rest, something I knew was coming with bar studying. My first run in March after two weeks off proved to have done the trick.
However, I think tri training has me using muscles I have not used in a loooonnnngggg time. My calves have been killing me and I think it is from all the cycling. No amount of ice, foam rolling or “sticking” has helped. Hence, that is why I cashed in my massage (two posts ago) in order to hopefully loosen them up. Knowing that I had Race for the Roses over the weekend I didn’t want to be too sore to race. I have learned from past experience that as hard as it is to rest, when I am really sore my body usually responds better after I take a day or two off.
Thus, tonight I opted to do a yoga class instead of the scheduled bike workout in order to hopefully stretch my tired legs.
Wednesday: Double (Triple) Day – RUN, SWIM and BIKE
Swim = 1300 yards
Got in my swim before work:
300 warm up
8 x 25 pull
5 x 100 (10 second rest)
300 cool down
I feel like in comparison to some out there my swim distances are low, however, I am following the level 4 half-ironman training in Triathlete Magazine’s Essential Week – By – Week Training Guide by Matt Fitzgerald so I figure they know what they are talking about!
Feeling guilty about my lack of biking the day before I decided to do a brick workout (see previous post) with my run to get them both in.
Bike = 10 miles
Run = 5 miles (scheduled was a 40 minute fartlek run with 6 x 30 second intensity intervals – definitely did more than that).
Scheduled was one hour bike ride. I took a 45 minute intermediate x-bike class. My gym only has 30 or 45 min classes so after the class I cooled down on the stationary bike. Estimating about 13 miles total.
Friday: Double Day – SWIM and BIKE
Swim: 1850 yards
300 warm up
8 x 25 pull
8 x 100 building intensity, 10 seconds rest
8 x 25 kick
300 cool down
I got to try out all my new goodies I got! My old goggles were squeezing my eyes so much they felt like they were going to pop out of my head and I finally got around to buying myself a kick board and a pull buoy.
Run: 4 miles
Skipped. Despite the massage my calves were still hurting so I walked on the treadmill for 2 miles just to get my legs moving but I wanted to save them for my race.
Scheduled was a 1 ½ hour easy ride but I missed it due to the fact I was in PORTLAND with her! Race report due up next.
Sunday: SWIM and BRICK
Scheduled was a 1700 yard swim with a brick consisting of a 1 hour bike ride and a 20 minute run, however, since this was race day I just ran my half marathon. Finished in 2:11:43 and way more details forthcoming. I figured I ran for the same amount of time it would have taken me to do this workout so I don’t really count it as “missing” it.
Swim: 3150 yards
Bike: 23 miles
Run: 20.1 miles
Sometimes I look at this mileage and it seems low compared to what I feel like I will be up against with Barb’s but I figure the training plan knows what it is talking about.
Despite the rest and the massage, my calves still hurt. I keep hoping it will go away as they get stronger; however, it doesn’t seem to be. I will happily solicit any advice anyone has about this. I have a foam roller and a “stick” which I use daily. I was also told to try ice and calf raises.
Up next – Portland and Race for the Roses report!