Threshold Efforts!

23 Apr

I do not drink coffee very often. On a typically week Tuesday is the only day I drink a coffee. I am beginning to really understand why people drink coffee. I get so tired at work, maybe because my job is so boring, I feel like I could fall asleep sitting up. Those are the days that I wish I drank coffee. There is no real reason why I do not drink it. I never got in the habit of it so I will drink one once in a while!

cool-it-with-the-coffee-boss

Here is my usual Tuesday schedule:
4:45–alarm goes off, up, dressed, Clif bar eaten
5:00–barely awake get on my bike to ride to swim
5:30-7:00–swim…usually FAST
7:00-7:30–catch up with Erica and Laura about life, training, and other fun things
7:30-9:15–eat bagel, drink a mocha, and blog
9:30-11–run around a big circle, a lot of times, and FAST
11:30–work the rest of the day and try not to fall asleep while sharp instruments are in my patients mouths!

IMG_0756[1]

If you read my week 13 recap then you will know that my regular pool had no hot water last Thursday and still has no hot water which means I did not have to get up early to swim!! YES!!! BUT NO COFFEE!!

First let me tell you about my swim. Threshold day! You know that I hate those days! Especially by myself! After a long warm up of swimming, pulling, kicking, and some fast/slow stuff I got into the actual work. I was pleasantly surprised that I held the pace on all 8x200s! I was super excited! I swam by myself for most of the work out. I had a guy get into my lane after the 1st 200. He said: You look like you have a pretty good pace. I said: I am trying! That put a bit of fuel in the fire. We never talked again. I only had a 20 second break after every 200 and I think he only lasted maybe 6 or 800! If he had been cute maybe I would have talked longer. 🙂

After this was done I only had an hour to re-fuel for the track work-out. Really I could have maybe had a coffee but was not sure how my stomach would be. Instead I had a granola bar and a cherry limeade gu.

I got to the track and Amy had planned out 1200 and 800s. She split the group into the newbies and the veterans. We the veterans had a doozy. 4 FULL MILES OF SPEED! The thing I really like about Amy’s “class” is she only tells us part by part what we are doing. We typically do 3 miles of speed. No not today!! Dang it. Here is how it went:
1600 warm up
1200(6:25); maybe 90 seconds rest 1200(6:29) 2-3 minutes rest while getting our next instruction
800(4:19); jog a lap; 800(4:17); 2-3 minutes while getting our next instruction
800(4:15); 90ish seconds rest; 400(2:01) Which I thought was going to be the last of the last! a couple of minutes rest
Progressive 400s (meaning breaking the lap into swift, swifter, swiftest, and fast) We were not supposed to watch the clock but since I am neurotic I did: 2:07, 2:05, 2:02
Now if that was not a enough we did 2×100 sprints.
800 cool down
total: 6ish miles

Now to give you some idea of how I did. I did pretty good especially for such a long work out. I was off on my paces just a touch. I felt relatively good but I think the coffee definitely HELPS OUT A TON!!! I guess the experiment could be doing this exact work-out but having coffee between the swim and the run and see how I hold up! Do I want to try…NO!! I will just go back to having a coffee between! 🙂

These were my last threshold efforts for swimming and running. My last biking threshold will be on Thursday. Wildflower is coming…READY OR NOT!!

When you do a track work out, how many miles of speed do you do?

9 Responses to “Threshold Efforts!”

  1. MoM April 24, 2013 at 12:50 AM #

    Zero.

  2. OneMotherofaDay April 24, 2013 at 7:02 AM #

    I wish I had a track near by me. I would love to know my time for my fastest mile. Keep up the training! Just reading your post, it makes me tired.

  3. kindlingwinter April 24, 2013 at 8:14 AM #

    Great post, Leslie! What a productive and wonderfully difficult morning. This is seriously motivating! Thank you for sharing your Tuesday schedule. This *fires me with enthusiasm* to figure out a beginner’s level work out for my own very day(s)! 🙂

    • Leslie @ TriathleteTreats April 24, 2013 at 12:54 PM #

      If you want to work on just a little bit of speed you can just add in a few 30 second pick ups. As you run every couple of minutes just speed up just enough to feel it and then back off. 🙂

  4. Kristen L April 24, 2013 at 10:57 AM #

    I’ve just started working on track workouts. Yesterday my workout was 3 miles of speed. 4 miles would definitely be exhausting! Something to work up to. 🙂

    • Leslie @ TriathleteTreats April 24, 2013 at 12:52 PM #

      It is so funny because 3 miles of speed work is so “do-able” but 4 is much more miserable. It is only a mile. I guess because the fatigue has set in and the adrenaline is going away. 🙂

  5. olivetorun April 24, 2013 at 4:54 PM #

    Speed and I were really getting along while I was training hard – for the first time ever. I can’t wait to get back at it!

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