We’ve been in an arctic icebox in Minnesnowta, with temps not climbing above zero for most of the last week; factoring in wind chill (air temp was -25°), it felt like 50 below here on Monday – colder than Mars! I know it’s all relative, but you southern folks… stop griping about temps in the 40s… 🙂 ha!
Anyway, enough about the weather… training has been moving along nicely. It’s been fun – because what’s the point if you don’t enjoy it? – and it’s been challenging, even more so than for IM Canada. Not that that wasn’t hard because it was in its own way, as anything new is, but round two is different, up another notch. Between more focused and specific workouts, it’s pushing me farther outside my comfort zone, my TSS score consistently climbing. I’m quickly learning my limits are much farther than I once thought they were. And, it’s only January. Lots of fun hard work to between now and Ironman Wisconsin in September 🙂
Since I can’t run – scratch what I said a few weeks ago about being ok with that; I’m starting to miss it – there’s been plenty of swimming and biking. It’s been a fantastic month zeroed in on those two, and I’ve seen some solid gains, including consistently hitting sub-1:30 100s in the pool (this is big, especially considering my non-swimming background, and I don’t flip turn… yet) and much happier legs at long 220-watt intervals. The second round of bike testing is coming up within the next month, and I can’t wait to see where I’m at since round one.
Here’s a peek at last week’s training…
Monday
Swim // 2,500 yards. 1,000 warm-up + main set (200 on 3:40 / 300 on 5:30 / 400 on 7:10 / 300 on 5:30 / 200 on 3:40) + 2 x 50 cool down.
Tuesday
Bike // easy 60:00.
Wednesday
Swim // 3,100 yards. 1,000 warm-up + main set (10 x 200 on 3:30, coming in around 3:10) + 2 x 50 cool down.
Bike // 75 minutes. 30:00 warm-up + 40:00 at 160 watts + 15:00 cool down.
Thurdsday
Bike // 75 minutes. 30:00 warm-up + 4 x 5:00 at 220 watts (2:30 between each interval) + 20:00 cool down.
Friday
Rest day… the first in awhile. It was nice.
Saturday
Swim // 2,600 yards. 1,000 warm-up + 5x (200 on 3:20 + 100 on 1:45) + 2 x 50 cool down.
Bike // 90 minutes. 30:00 warm-up + 45:00 at 140 watts + 15:00 cool down.
Sunday
Swim // 3,100 yards. 1,000 warm-up + 5 x 400 on 7:00 coming in at 6:20 + 2 x 50 cool down.
Bike // Two hours, 15 minutes. 30:00 warm-up + 3x (15:00 at 160 / 5:00 at 170 / 5:00 at 180 / 5:00 easy) + 15:00 cool down.
Weekly stats
Swim // 11,300 yards, 3:02.
Bike // 114 trainer miles, 7:21.
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Oh, and nearly five months later, my Ironman Canada finishers jacket finally arrived.
Happy swimbikerunning, friends!
36 Comments
Snazzy jacket! I can’t wait to earn one.
And, you will! Thanks, Kelly!
The finishers jacket may be one of the reasons why I want to do an ironman. I have no doubt that you are going to do big things at IMWI with all this early season training. As a former swimmer, I would recommend learning how to do flip turns. They make swimming more continuous and actually easier once you get the hang of them. They are super easy too & can be kind of fun. If you ever have any swimming questions feel free to ask 🙂 Not trying to push unwanted advice on you though
I’ve been working on them, Shannon! Not that pretty yet, but they are improving 🙂
“griping about temps in the 40s” Guilty. Lol! Sorry! But so awesome that you’re getting everything done anyway. Your workouts look awesome! I’m still learning on the trainer b/c I slacked off so much last year. Guess it’s time for me to get it together. Great jacket! When (if) I finish IM Chattanooga I’m gonna sleep in mine. Lol
Haha! It’s all relative 🙂 Temps in the 40s IS cold for the south! Can you believe I haven’t even worn my jacket yet?! It’s been too cold!
AWESOME week!! You are definitely getting stronger and will continue to do so!! CONGRATULATIONS on a stellar week…especially since it has been so cold 😉
Thank you, Kecia! You’re rocking your training, too!
Lear to flip turn 🙂 And nice jacket!
I’m working on them! 🙂 Thank you!
I can’t even imagine being in MinneSNOWta!! Its cold here but we have it easy compared to you guys! People here are funny too! They are running in beanies and jackets in 50 degrees. Hello heat wave! 🙂
You are a beast!! You are totally going to kill IMW!!!!! So exciting to see improvements already! Have you been practicing flip turns? it takes a while to get “really good”!!! You will also get faster when you are doing them consistently! You will be running again before you know it!! 🙂
It’s cold in the winter, but the summers make it worth it! Temps in the 50s in the winter, though?! I won’t be opposed 😉
Thank you! Flip turns are slowly but surely coming along!
That’s a HUUUGE volume on indoor trainers. Kudos on that!!
Thank you! I never thought I’d enjoy the trainer, but power has made it pretty fun 🙂
What a great underwater photo – that is way cool! And congrats on getting in the training, in spite of the weather and not running. Hope it warms up soon!
Oops – should have posted from this account – I’m switching to wordpress one of these days…
Thank you! The GoPro has been a fun addition 🙂 Yay for the switch to WP!
I lived in MN for a couple years, so I understand the cold Wintersmith! But I don’t think it ever got quite so cold while I was there. I’m impressed by he length of your trainer rides. How do you keep yourself in it mentally?
I know how you feel about not running, and starting to miss it. Hang in there! You’ll be back and stronger than ever in no time. 🙂
You did?! What’s you think?! 🙂 If you ever come visit, let me know!
I’m working on a trainer series, so watch for that the next few weeks 🙂
That’s a pretty fancy jacket that YOU TOTALLY earned! And a really impressive week of swimming and biking. Keep it up and you’ll be back running before you know it!
Thanks so much, friend!
Dam girl — you’re killin’ it! GREAT job!
Thank you, Page!
omg you are making me feel like a slug. And GIRL….you are NOT DOING FLIP TURNS YET!! You are so fast now!! I’m so impressed (and secretly a bit jealous!!). So excited for your swimlove!! When you start doing flip turns you are going to be close to the 120s and 1teens!
I’ve been practicing since this post, Kerstin! They’re not pretty, but they are getting better 🙂
I love how speedy you are in the bike; I aspire to be somewhere near that one day! That’ll be cool to see your bike testing improvement!
And impressive swimming, too! I have never been able to do flip turns either 🙂
Way to go; I love following along with your training!
Thanks, Abby! The bike is my first love, so I’m (almost) always happy to be in the saddle, even if it’s on the trainer. Flip turns are hard, aren’t they?! So much water up my nose 🙂
Holly your biking is impressive! Amazing week I can’t wait to see how your season unfolds. Stay warm!
Thank you, lady!
Wow you are really putting in the work and IMW is so far away! You are going to kill it, I am so excited to follow your training this year.
Thank you, Beth! Coach is pushing me, but it’s been so fun! Excited to follow your IM training this year, too, and I’m so pumped you’re doing Canada!
I like seeing a snapshot of your workouts. Your swim sets are good. Do you write them yourself or do you have someone write them for you? I can imagine training for an Ironman the second time would be interesting. There’s the element of working to beat a time (I can’t even imagine) that you’ve previously set. Good job on the sub 1:30 100’s in the pool. It’s even more impressive that you do it without a flip turn. That saves at least a few seconds.
Thanks, Meghan! My coach sends me my swim workouts via Training Peaks; they’re based on numbers from my swim test a couple months ago (and probably need to be updated). Flip turns are coming along! I’m debating doing weekly workouts posts for my IMWI training… they’re a lot of work, but it’s fun to look back on my training!
Yeh!!! You are going to be amazed of the gains you are going to make on the bike and swim – focus is a powerful thing. But i know there is not much better than feeling strong and in control on a 10 mile run! Hang in there!
Thank you, April! I’ve seen huge gains already, so can’t wait to see what happens come race day 🙂
Way to go! I have been lacking motivation with the extreme cold! Thanks for the push!!!