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!


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!


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 #


  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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