Wednesday, May 5, 2010

BARB'S Weeks 5 - 7

Still playing a little catch up.  I have had two major events these past two weekends.  One that did not go well at all.  I needed some time to remove myself from the event and reflect before I could write about it.  And one that went fabulous!!  I can't wait to share all the fun details with you.  

I have been giving you the highlights of my Barb's training in individual posts, however, here are the workouts in full for the last three weeks.

My training plan lays out exactly what you are supposed to do each day which is great in theory, however, in the real world life happens and sometimes I don't have time to get in the specific workout I had planned for that day.  Teacherwoman had a GREAT idea on her blog on how to juggle workouts so I copied it.


I write each workout for the week on sticky notes (blue = swim, pink = bike, green = run) and put them on the days they are supposed to be done.  Once I do them, I check them off.  However, if I miss one or something comes up and I have less time then I anticipated, I can easily rearrange the schedule and make sure I still get all my workouts in.  So far I am really liking this system.

On to the workouts:

WEEK 5 (April 12 - April 18)
Monday: REST - Traveled home from Race from the Roses weekend.

Tuesday: BIKE - 1 hour ride with six 20 second speed intervals.  I did a 30 minute x-bike class and then did 30 minutes on the stationary bike.  Estimated - 12 miles

Wednesday: DOUBLE DAY - SWIM and RUN
Swim = 1825 yards
300 warm up
8 x 25 pull
6 x 100 with 10 sec rest
8 x 25 kick
300 cool down

Run = 5 mile run with 11 30 second sprints at 8:45 min/miles

Thursday: DOUBLE DAY - BIKE and SWIM
My double days are scheduled for Wednesday, Friday and Sunday but like I mentioned it doesn't always happen that way.  Knowing I was heading down to the bay area right after work on Friday I got in my swim on Thursday.  I did a swim/bike brick. 

Swim = 1950 yards
300 warm up
6 x 50 pull
8 x 100 fartlek swim (25 easy/25 hard) 10 second rest
10 x 25 kick
300 cool down

BIKE = Scheduled - 1 hour 15 minute ride.  Actual 30 minute x-bike class.  I'll estimate 6 miles

Friday: RUN - 45 minute run was missed. 

Saturday: BIKE
Scheduled was a 2 hour and 15 minute bike ride.  Actual was a 47 mile ride.

Sunday: DOUBLE DAY - SWIM and RUN
Swim = 2,300 yards (missed - I was in the bay area and couldn't find a pool to swim in).
Run = 7 mile run.  Actual, 10 mile blogger run. 

TOTALS:
Swim: 3775 yards
Bike: 65 miles
Run: 15 miles 

WEEK 6 (April 19 - 25)
Monday: REST

Tuesday: BIKE

Scheduled was a 1 hour and 15 minute ride with 10 x 1 minute hill climbs.  Despite knowing I really needed to get out and do this on the road I did an x-bike/stationary bike combo as there are no hills close to my house and I didn't feel like driving far to find them.   Approx: 14 miles

Wednesday: DOUBLE DAY - SWIM and RUN
Swim = 1950 yards

300 warm up
8 x 25 pull
7 x 100
10 x 25 sprints
8 x 25 kick
300 cool down

Run = 5 miles
This was a really fun 5 miles speed workout.  It started with a one mile warm up and then for miles 2 - 4 I did the first .1 at a 9:15 pace, the second .1 at a 9:05 pace, the third .1 at a 8:50 pace and the fourth .1 at an 8:35 pace and recovered for the last .6.  I finished with an easy mile cool down. 

Thursday: BIKE
1 hour and 30 minute ride.  Did a 45 min x-bike class.
Looking over the last few weeks I feel like I have done most of my mid week rides either on the stationary bike or taken a class.  I know I need to get out on the road more but the problem is I need to be working on hill training and there are just no hills by my house.  The x-bike class allows me to play with the resistance on my bike and better simulate rolling hills as opposed to just the flat roads that surround my house. 

Friday: DOUBLE DAY - SWIM and RUN
Missed both but made up for my swim on Saturday.

Saturday: DOUBLE DAY - BIKE AND SWIM
BIKE - I was so lucky to get to ride with Alisa today!  Her and Justin were down in California because Justin was running the Big Sur marathon the next day.  Alisa had a long ride scheduled and since I had a huge ride scheduled for Sunday I met her for a 22 miler on the American River bike trail.  The miles just flew by.


After I left Alisa to finish up her ride I headed to the gym to make up my missed swim. 

SWIM - 2000 yards
300 warm up
6 x 50 pull
6 x 150 (50 build/25 descend) 15 second rest
8 x 25 kick
300 cool down

Sunday: BREAKAWAY RIDE
Sadly, this ride was an epic fail for me.  Don't get me wrong, I "sorta" did it but it deserves its own post. 

TOTALS:
Swim: 3950 yards 
Bike: 67 miles 
Run: 5 miles (Eek - this is bad) 

WEEK 7 (April 26 - May 2)
Monday: REST

Tuesday: BIKE
I FINALLY got my bike trainer wheel AND even better, CHANGED THE TIRE ALL BY MYSELF!!! I was so excited to FINALLY get to use my trainer.


1 hour and 20 minute ride with 11 x 1 minute hill repeats.  Total = 15 miles.

Wednesday: DOUBLE DAY - SWIM and RUN
Swim = 2075 yards

300 warm up
8 x 25 pull
8 x 100
11 x 25 sprints
8 x 25 kick
300 cool down

Run = 3.5 miles with 13 30 second sprints.

Thursday: BIKE
Missed my 1.5 mile steady ride.  We had a furlough at work on Friday and I went straight to the bay area after work.  With all my stuff in the car for the relay weekend I just could not get the bike in the car.   

Friday: SWIM
Swim = 2500 yards
300 warm up
10 x 25 pull
6 x 200 (50 fast/50 slow)
10 x 25 kick
500 cool down

Since I was in the bay I didn't have access to my gym to do this swim.  However, I knew the pool at my old high school had lap swimming that was open to the public so I headed over there at lunch time to do my swim.  It was so weird to be back in that pool 10 years later (I was on the swim team in high school).  It is such a beautiful pool though that I actually ended up extending my swim an extra 500 yards since I didn't want to get out.   

Saturday and SUNDAY: THE RELAY
200 miles, 31 hours, two vans, no sleep and a lot of craziness!  Full report with pictures coming!

TOTALS:
Swim: 4575 miles 
Bike: 15 miles 
Run: 25.5 miles

This week I am entering week 8 of my 20 week training plan.  It is so scary to think I am almost at the half way point and yet I don't feel ready at all!

Oh, and I GOT INTO the NIKE!!!  I am so excited to get to run this fun race again this year.

Race reports on both the Breakaway Ride and The Relay coming at you ASAP.
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8 comments:

  1. Awesome couple of weeks chica! You are killing training and everything is getting so speedy.

    I am SCARED that we're almost halfway through.

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  2. PS I LOVE this sticky note system!

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  3. That is an awesome sticky note system! And a reminder to me why I dislike tri training. SO much going on!

    Can't wait to hear about the relay!

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  4. I cannot wait to read your Relay report! :)
    You are a training machine and I am in awe!
    I am so glad we got to hang out and bond and run together! We need to run more together! Or, I can play drill sarge and yell out your splits by the pool :p
    I also put in a request to follow you on twitter! WTHeck? No love for your bridge running partner ? LOL! Hugs!

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  5. No hills?! OMG, I wish I had that problem. I have nothing BUT them. It's good, but also very annoying! I'm glad you got that trainer hooked up so you can at least pretend. Is your race really hilly?

    Great couple of weeks. Don't worry about missed workouts. I know it's easier said than done, but your going to be fine!

    Love the sticky note idea. Genious!

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  6. I was soo excited to follow your twitter updates about the relay!! I am so happy to see you had a great time. I also LOVEEEE the sticky notes. Great way to manage it all.

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  7. I love the sticky notes! I keep having to rearrange my schedule during the week becasue of work/weather and this looks like a good way to keep track of it all!

    YAY for the relay! It was SO great getting to spend some quality time with you in the van :)

    Congrats on getting into Nike! I love all the schwag for that event!

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