Hi there! Happy Tuesday! Hope you had a wonderful Memorial Day Weekend filled with lots of food, family/friends and fun! The first part of my weekend was filled with lots of training but thankfully yesterday was a full rest day – something my body AND mind needed desperately.
Double Stroller Run: 43 min / 5.23 mi / 8:17 pace. Should have been a day off. Looking back, I should have taken the day off because by the end of the week I was flat out exhausted. But, I had skipped Sunday’s run and wanted to get a few miles in. This was my first time with the BOB double stroller. It was TOUGH. Definitely a full body / core workout as well as cardio. I maintained close to 8:30 miles for most of the run until my youngest started crying. Why do they always wait to get fussy until you are at the furthest possible point from the car? UGH. So I basically sprinted back to the car. The last mile threw the splits way off.
Swim: 2,800 yards. I talked about this workout last week. Glad I made it through.
Bike: 90 min This ride included a warmup and then 8 x 5 long hill climbs (with 3 min active recovery in between each interval) followed by a 15 min cooldown. Although this was 90 minutes, the time flew by because of the intervals. I love ’em. Both in running and now biking. You push much harder than you think possible because you are only doing it for a finite amount of time. The recovery in between each allows you to recover and push hard again.
Ran: 7 miles / 53:27 / 7:38 pace. Not an easy run. This run called for 5 x 800m (1/2 mile) repeats at 5k pace with 2:30 active recovery. My goal was around 3:10. My splits were: 3:09, 3:05, 3:08, 3:11, 3:06. I forgot how much harder speed is outside than on the treadmill (even when I use a low incline). Seriously harder. AND, pacing is more difficult. With the treadmill, I can set it to the pace and zone out and just move my legs. Outside is a different ballgame. I have to concentrate, focus, pay attention to my body and how it feels. My first repeat was a constant speed up / slow down because I was figuring out what a 3:10 (6:20 pace) felt like outside. I felt great after the first and started way too fast for the second one (sub 6 pace for first .3) and finished 5 seconds faster than I had planned. My splits were kind of all over the place – so it’s clear that I definitely need to work on doing more speedwork outside.
Bike: 90 min. Steady state ride on the trainer. Planned on doing this outside but the weather was lousy so I was stuck on the trainer. This 90 minutes felt MUCH longer than Tuesday’s interval workout. I focused on maintaining a high RPM (80+) for most of the ride.
Ran: 6 miles / 44:46 / 7:28 pace. After a few minutes (1/2 miles) of jelly legs, I was able to pick up the pace to sub-8. It was a progression steady state run and my goal was 3 miles at/around 7. Three middle miles were 7:15, 7:00, 6:35.
Bike: 45 min. Workout called for a 2,700 yd swim and 90 min bike. Little guy had a terrible night sleep (he was up 3x) and I just couldn’t pull myself out of bed at 4:15am. I managed a short 45 min ride on the trainer.
Bike: 5 hours. This, unfortunately, was done on the trainer. I am starting to panic that NONE of my rides lately have been outside. The weather has not cooperated with me for the longer rides. UGH. I used the Coach Troy Spinervals DVD for this workout. It was a LONG five hours. The first 2-3 hours were okay, but those last few hours were straight torture. I watched a full iteration and then another 90 minutes of the DVD. I likely biked somewhere between 80-85 miles. Lots of climbing and no resting/stopping/coasting made for an exhausting and tough ride.
I’ve gotten quite a number of emails and messages about breastfeeding while training for an Ironman. I definitely am going to dedicate at least one full post on this topic because I feel that it’s important enough for it’s own post. On Saturday, I didn’t want to get off the bike to pump but knew that 5 hours was way too long to go without pumping or nursing, so I brought the pump with me and at the 2:15 and 4:30 mark, pumped while on the bike. I paused the DVDs and just easy pedaled until I finished. It was the first time I did that and was much easier than I anticipated. So I guess that’s the upside of doing a long ride on the trainer!
Run: 6.6 miles / 50 min / 7:36 pace. I got my first real taste of what my legs will feel like on race day. It was a slow, uncomfortable, jelly-like first few minutes since it was only a minute or so post-ride. But once my body got comfortably warmed up (to running), my heart rate got under control and my legs felt strong. Don’t get me wrong – they were tired. Really tired. But they felt strong at the same time. I was cautious with the pace and kept it around 7:50 – 8:05 for a few miles and then decided to pick it up for the last 2-3 miles.
Swim: 1.5 mile time trial. I woke up Sunday mentally and physically tired. It had been a long week of training (Saturday especially) and the idea of swimming for 2 miles in the pool was daunting. I forced myself to the pool and began the 2 mile swim, but when I reached about 20 minutes in, I decided to make it into a time trial and see how fast I could swim 1.5 miles instead. Time: 55:36. That pace puts me at a 1:30(ish) IM swim time. Definitely NOT fast. But, a pretty good pace for me, especially considering I hadn’t swam more than 200 yds ever before February.
I came home from the swim and convinced myself to postpone the run. I felt like I had been away from the boys (all 3 of them) all weekend and wanted to spend some early morning time with them. Not to mention that it was really windy out (20 mph winds) and I was not enthused about running on the treadmill. The hours started to tick away. We spent most of the day outside – doing yardwork, playing with the boys…it was a perfect day.
Except for the fact that I was having this internal struggle ALL day. I knew I should run – that I would regret it if I didn’t…but I just felt so tired and hungry. After going back and forth no less than 20x, I finally made the decision at 3:30pm to do the run.
Run: 17.1 miles / 2:17:04 / 8:01 pace. Surprisingly, it ended up being a phenomenal run. It was windy, but it had warmed up quite a bit and I loved the feeling of the sun beating on my face, back, arms. My splits were steady and the miles felt easy….or as “easy” as they could feel the day after a 5-hour bike ride. I’m finding that I enjoy these runs more than my long runs during marathon training. Maybe because there’s no expectation of pace right now. Whatever the reason, the last two long runs have been the most enjoyable runs I’ve had in months.
Splits: 8:15, 8:02, 8:09, 8:01, 8:08, 8:07, 8:04, 8:00, 8:09, 8:01, 8:03, 7:59, 8:03, 7:50, 7:58, 8:09, 7:30, 36 sec (6:20 for last .1).
So I need some advice: What sort of fuel and hydration do you use while on the bike? Two weeks ago I stuck mostly to gels, blasts, and energy blends, but I felt it was too much on my stomach. This past weekend, I alternated small peanut butter sandwiches with energy blasts and felt better, but my stomach still felt heavy. I’ve been using water and Nuun, but wonder if I should be drinking something with calories so that I am hydrating AND fueling at the same time. My stomach feels SO full and heavy after a workout – and I know it’s likely from the two being separate right now. Do you combine the two? Have any recommendations?
- Swim: 5,300 yards
- Bike: 8 hr 45 min
- Run: 5 hr 30 min (43 miles)