a peek at peak training…

Linking up with Jessie at The Right Fits and Jess Runs ATL today on the blog for a week in review and a glimpse into ironman training! 

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You guys, Kona’s less than three weeks away…! How is that possible?! Four years ago when I got into this crazy sport I barely even knew there was a world championship race let alone imagined that one day I’d get to race it. But, then I discovered the joy this sport brings me – along with a smidge of talent and a ton of work ethic – and with the help of my incredibly supportive team, here we are: goals realized! It’s almost go-time, so here’s a peek at peak training – and, my biggest training week ever, September 12-18. 

monday

Morning. I was supposed to swim masters, but because we got home at 1a from IRONMAN Wisconsin, an extra hour of sleep sounded like a much better idea. My legs were exhausted from Sunday’s eight-mile run, volunteering at 5a and cheering all over the course all day. Worth it for sure – and, perhaps even more tiring than racing?!

Evening. After work was an easy five-mile shakeout run outside on one of my go-to routes in the ‘burbs.

tuesday

Morning. I busted out the headlamp (whaaaat?!) for this morning’s seven-miler. Eight miles were on the calendar, but with lingering fatigue – and, a 9a meeting to get to – I cut it a mile short. 

Evening. When I have long(er) weekday rides, I typically stick to the trainer, even during the summer. Tonight’s workout: two, 50-minute intervals on the bike for a total of two hours and 20 minutes. There were tears, but not because they were challenging. Rather, they were from the heavy fatigue, the constant go-go-go, the general stress that comes with training. I think nearly anyone who’s trained for a 140.6 has experienced these emotions at some point. Surprisingly, this was the first time in five IM training cycles this has happened to me… had to happen at some point, right?! After a minute, I collected myself and finished the ride, nailing my watts.

wednesday

Morning. Good morning, 6:30a Hopkins masters! This crew has been a game changer this year, and I can’t imagine swimming anywhere else. Today was a fun hour of 150s + 50s for 3,300 yards.

Side note: A great read about our swim coach, Scott Tripps – the best of the best!

Evening. Another easy five-miler following the slow is the new fast approach. Nearly all of my runs are at 8:45-9:00 pace, with the occasional speed work and tempo mixed in. It works, folks! No need for max heart rate runs all the time. 

thursday

Morning. Coach recently moved my weekly long run to a weekday so there was more recovery time between it and my long ride. So, today started before sunrise with a 12-miler along my favorite long run route – river road in Minneapolis and Saint Paul. No photos, but it was a stunner of a morning, and my legs felt fantastic (yay for negative splits!). 

Evening. Today also marked the return of double run days. Coach left strict instructions in TrainingPeaks that this 5-mile run be super easy and on the treadmill if I didn’t think I could maintain 9:30 pace outside. Treadmill it was for two reasons – one, it was thunderstorming, and I wasn’t about to run in lightning and a massive downpour; and, two, I don’t think I could have obeyed his instructions… 9:30s are hard (for me), even on tired legs!

friday

Morning. Another great morning at masters – an easy 3,000-yard recovery swim in a lane down, which seriously felt like floating.

Evening. It gets dark out so much earlier now, so I hopped on the trainer for an easy 90-minute ride to spin out my legs, keeping it around 100w the entire ride. 

saturday

Up and at ’em for an easy two-hour trainer spin (and continuing to binge watch LOST) followed by a six-mile run. Nick joined me for part of both… so nice to have the company! We spent the rest of the day running errands, hanging out at Quixotic and then pizza for dinner, obviously. 

sunday

Oh, hey, seven-hour training Sunday. I capped off peak week with a six-hour ride in all the wind – so ridiculous, but such great Kona prep! – followed by a seven-mile t-run. Overall, I felt great all day, save for the last gusty 23 miles home (because who wants a headwind at the end of 111 miles?!). Three weeks out and feeling ready to GO… after a little taper, though, first! 

weekly total // 20 hours, 52 minutes

Swim (low since I skipped Monday): 6,300 yards / 2:01:56 
Bike: 206 miles / 11:52:30 (distance an estimate because I don’t have a speed/cadence sensor on my bike for the trainer)
Run: 48 miles / 6:57:55

Thank you, body, for getting me through not only this week, but every week all year! Feeling fit and ready… bring on Kona!