My appologies for notkeeping up with my usual weekly training plans 
Life gets in the way. Never too late to write the plan for this week though,huh? And since it’s Monday, I had a day to relax from my race (I talked about that in my previous post). I talked to my coach about my disappointment in my time, especially my sprint running, and she replied, “I know you were a bit disappointed wth your time at the sprint tri/du. You haven’t been training for speed. So, as an endurance athlete–you did fine!” Great words for me to hear. And, truth be told, training for endurance events are completely different than sprint events. A 20mile ride followed by a 6mile run in a race is much different than a 56mile ride followed by a half marathon. I need to keep reminding myself that.
Ohh! So the plan for the week of 6/25
Tuesday:
1. Swim= ladders, total=2700 yards
warmup = 900 yards 4 x 100 as (25 yards right arm /25 yards left arm then swim 50). :10 RI on all. swim 200 easy then 6 x 50 fast with :30 RI.
main set = 1600 yards (at 2:00 pace per 100)
100 (:15 RI) / 200 (:20 RI) / 300 (:30 RI) / 400 (:40 RI) / 300 (:30 RI) / 200 (:20 RI) / 100
cooldown = 200 yards as you like
2. Mtn Bike ride 120min
Wednesday
run = speed 50min
Warmup first then:
8 x 800m (fast) with 2:00 RI between
Thursday
bike = long hill repeats. 6% grade (repeat)
From the bottom of 299 and 44/55 to trapps bridge in New Paltz might work well) Climb seated 50-60 rpm. Zone 3. recvoer 7:00 easy spin. Do total of 3 times. (if you are in the Hudson valley region. If not, fint a 6% grade hill that is 3-4miles in length, and follow the rest of the instructions). I am not a fan of these, just FYI 😛
Friday
Bike=LSD + run
60mile ride +transition to 30min run
Saturday
OWS (yaaaah!)
+ optional hike or mtn bike ride
Sunday
Run: LSD
12miles
I hope that is useful! I recently found, upon trying different supplements on rides, a food (yes, actual food) that my stomach can handle on long rides. Yes, I admit it is a bit weird, but I’ve found I have no stomach discomfort or feelings of intestinal cramping (or feelings of nauea) when eating these:
Baby food
Yes, I admit it. I consume organic baby food on rides.No judgement, please. But it’s easy to fit in my pocket, and there are different types (apple, pear….) and you can take “sips” a little bit at a time. I’m sure I could technically make this with my blender or juicer and put it in a small bottle, but it has been effective (and you know you are getting good nutrients!).
I wish you a healthy, happy, fun training week.
A Rendezvous with Sneakers 