Thursday, April 15, 2010

BARB's Week 4 - April 5 to 11

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.

WEEK 4
Monday: REST – Don’t have to tell me twice!

Tuesday: BIKE
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).

Thursday: BIKE
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.

Saturday: BIKE
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.

Totals:
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!
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5 comments:

  1. I know how you feel. My half iron plan only has me doing 1000 meteres in the pool the first week. I thinks it's good for us though. It will prevent us from burnout half way through. There is still so much time.

    I'm using a plan from a book I bought. I can't remember it off the top right now, but I'll get back to you on that. I liked the way it set up the week so that I didn't have to rearange my running schedule at all. I'm really just adding the bike -- wich is HUGE. It's an 18 week plan and I'm in my first week so I'm right behind you guys.

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  2. Yeah, you don't want to get burned out too soon. It can easily happen! Keep up the good work, girl!

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  3. You'll be totally fine on mileage we still have what 15 weeks????!!!!!

    Plus, with the swimming you know you can swim the distance.

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  4. Nice recovery week! I totally feel the same way with swimming, but we do have many weeks ahead of us, so for now I am sticking with what the plan says :) Can't wait to her about your race!

    Do you ever wear compression socks?
    I sleep in them often and I feel that they really help my calves when they are really tight. Might be something to look into :) I really love the InVigorators brand.

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  5. I have been having sore knees/tired knees lately too, so I hope it gets better! ALthough the icing/rolling isn't making it better, it's at least not getting worse so keep doing them. And stretch. But we both know all this.

    Hang in there!

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