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.

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.

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!
Pin It!


  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.

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

  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.

  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.

  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!


I appreciate your comments. Thanks for taking the time to leave one!