A Rendezvous with Sneakers

So, only 14 weeks until Timberman. Last week’s training went well– my stupid IT band in my left hip has been somewhat of a nuisance. I’ll see how the 9mile run goes tomorrow (yes, I switched the week up due to weather).  My long ride ended up being longer 41 miles and I’ve realized (1) head wind STINKS– I hate having to pedal DOWN hills, and (2) my allergies have increased from last year for some reason. Maybe because we’ve had such a dry spring thus far in the northeast? Below is my training week for next week- Monday through Wednesday the weather is supposed to be rainy, so I kind of switched up some days according to that. Soon, it will be warm enough for OWS (yes!!! finally! I can’t tell you how much I dislike pools)— with a wet suit…Not quite warm enough to swim without one just yet.

Lake Onteora at sunrise during one of my open water swims last summer

(This Sunday–tomorrow): 9 miler

Monday

• Swim = endurance 60 minutes
  swim = total 2100 yards 

  Warmup = total 300 yards.  
  swim 3 x (swim 50 yards / kick 50 yards) focus on one aspect for each 50 yard swim (such as high elbow, hand entry, fingers, pull technique.)

  Mainset = 1600 yards
  4 x 400 yards with :45 RI between

  Cooldown as you like for 200 yards

Tuesday

• Run = 45 minutes; run = tempo (AM)
  • main set = 8 x 6:00 at zone 3 or race pace with 1:30-2:00 RI

    cooldown: 10:00

• possible mountain bike ride in PM, depending on weather

Wednesday

• Bike = trainer. 60 minutes
• Bike =  big gear. Elevate front wheel 4-6″ on block.

  warmup: 10:00 – 15:00

  main set: 5 x (2:00 big gear <80 rpm / 1:00 >100 rpm /  2:00 big gear 50-60 rpm / 1:00 >100 rpm) 2:00 RI between intervals. HR 3+ to low zone 4

Thursday

• Swim = speed.  50 minutes
  swim = total 1800  yards

  Warmup = total 300 yards.  
  swim 3 x (swim 50 yards / kick 50 yards) focus on one aspect for each 50 yard swim (such as high elbow, hand entry, fingers, pull technique.)

  main set = 1300 yards
  10 x 50 as:  (25 yards FAST then settle into 25 yards easy) :45-60 RI
  8 x 100. alternate between fast and easy :30 RI

  cooldown as you like for 200 yards

• Run (PM)- 6 miles

Friday

• bike = 50 mile LSD
  you can start to ride the hills harder. Getting your HR into zone 3 (HR = 155-164bpm)

  T-run 10:00

Saturday

• Rest day (my birthday!Woohoo)
• Possible mountain bike ride or road ride

Sunday

• Swim = speed.  50 minutes (AM)
  swim = total 1800  yards

  Warmup = total 300 yards.  
  swim 3 x (swim 50 yards / kick 50 yards) focus on one aspect for each 50 yard swim (such as high elbow, hand enrty, fingers, pull technique.)

  main set = 1300 yards
  10 x 50 as:  (25 yards FAST then settle into 25 yards easy) :45-60 RI
  8 x 100. alternate between fast and easy :30 RI

  cooldown as you like for 200 yards

• Possible ride in afternoon, depending on how I feel 🙂