Ironman Training Week #8

27 Mar

4 month countdown TODAY!!
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Week was great. I had lots of great swims, bikes, and runs. The weather was relatively nice and the cherry blossoms are OUT!!
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Here is how it went down:

Sunday: Shamrock 15K Total of 14.5 miles “yog”, “race pace”, long run pace
Swam 3000 yards: warm up; lots of hard 50s; endurance 200s; tempo 300s; cool down

Monday: Spin class + no core tonight

11 mile bike commute

Tuesday: 2900 yard swim: this was a doozy. Warm up; We did big pull sets between 4 {10 x 25} First set was drills; 2nd was building; 3rd was hypoxic(supposed to be); 4th go hard! Cool down. The hypoxic set was hardest. We only had a 30 second rest. Wait! Back up! A hypoxic 25 means no breathing. So by the time you have held your breath for 25 seconds (or so) you only get 30 seconds to catch it before you do the next one. So hard. Also I took 1 breath each 25. But only 1! 🙂

TIP: When doing a hypoxic set: Only use your pull to get you across and use a faster turn over. If you kick you only get out of breath faster! Take deep breaths. SLOWLY let the air out.

Run: 5 mile run; rolling hills; new route; pretty awesome!

7 mile bike commute

Wednesday: Strength: a ton of different squats; deadlifts; enough curl to (shoulder) press to make my arms fall off or almost!

1 hour trainer: Warm up; builds; max efforts; 8 minute climb; 8 minute threshold. After the max efforts the threshold was not as bad as we thought it would be!

2450 yard swim in the evening: Another fun and different week. We did (2) March madness brackets. The first was a mix of 200, 100, 50, and 25 free style. A 200 free won which means we did it in the first, second, and third round!! The second was a mix of 50 and 25s of all strokes. The 50 back won. We did a lot of back and it was hard.

Thursday: 7 mile tempo run; flat on the waterfront. You should have seen the people taking pictures of the cherry blossoms. So.many.people!
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Core work out: a total of 9:45 of low planks + a bunch of other side & high planks. I wanted to die!

Friday: REST DAY. THE BEST DAY!!

Saturday: Brick!
1 hour trainer ride: warm up and some builds. We did 10 x 2 minute (110% threshold) Holy shit. It does not sound that bad especially since we had 2 minute rests. We gotta go faster to get faster!!
16 mile run: 2 miles on the road; ran 8 on the trail; 2 miles on the road; up and down hills; the last 4 were a mostly flat loop; This went much better than I thought it would. I tried to stay positive and enjoy the day. I was not worried about pace. I just wanted to survive! 🙂

7 mile bike commute

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Dan was out in the burbs for his work out and he brought me a cherry limeade home. It was perfect! He knows the way to my heart!!

Happy Thursday!! May all your work outs be ever in your favor!!! 🙂

4 Responses to “Ironman Training Week #8”

  1. Sherrie March 27, 2014 at 12:26 PM #

    I just love your blog. And your “-B, -W” love notes. 🙂

  2. Kristen L March 27, 2014 at 1:11 PM #

    Whew! Tough workouts this week, especially the swim! I love spring when the leaves and flowers start budding. My fav! 🙂

  3. Herbivore Triathlete March 28, 2014 at 2:16 PM #

    Holy hell that’s a lot of working out! You are a beast!

  4. Change of Pace March 28, 2014 at 3:39 PM #

    Can’t believe you did a swim workout after your race- you are a machine!
    And breathing only once per length?! Insane!
    The cherry blossoms are so beautiful. I wish we had more of them here 🙂 (the ones we do have won’t be out for quite a while though!)
    I might copy your threshold training on the bike for tomorrow’s ride. All I’ve been doing lately for cardio is the trainer. I need to mix it up!

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