ironman canada | week 17
Soooo, my first 70.3 of the season is Saturday. The butterflies have been around for the past week or so, so I’d be lying if I said I wasn’t nervous. But, I’m trusting in the training. It’s been going really well, this week went really well. Lots o’ swimbikerunning… I feel so fortunate to spend my free time doing something I love!
My week 17 training…
MONDAY. Happy Memorial Day! I started the day with 2,900 yards in the pool… so many 300s (they’re my least favorite)! And, because of Sunday’s bike chain malfunction, I hopped on the bike in the afternoon for a 30-mile spin around MSP. Mondays off don’t get much better.
TUESDAY. It was a beautiful morning – the sidewalk to myself and the birds chirping – for a 5.24-mile run down Summit. And, after work, a great 2,700-yard swim. My legs were a little tired, so I was surprised to swim 3:08 and 3:07 200s.
WEDNESDAY. Endless Summer Trail Run Series Hyland 10K. So much fun!
THURSDAY. So much swimming this week! After last week’s swim test, Coach Joe changed my t-pace to 1:34, and tonight I tested it out with 18 100s (the first six at t-pace, the second six at -:02 and the third six at -:03). I was a bit anxious about it because it seemed so fast, but it felt good. I consistently swam 1:31s and even hit 1:29 AND 1:28! Progress!
FRIDAY. Happy first bike commute of the season! It takes about the same time to bike downtown as it does to drive and walk from the parking ramp, so there definitely will be more bike commuting this summer. Plus, there’s no better way to start the day than on two wheels in the sunshine.
After work, Nick and I went for a quick run before spending the evening with my family. Pretty happy about my 7:54 pace… though it helped to have a fast pacer 🙂
SATURDAY. Tempo run day! Sonia and I ran the first 30 minutes together, and then I bumped my heart rate up to 160-170 bpm (pace around 7:30 to 7:40) for the next 30 minutes. It felt good, but given the humidity and 70-degree temp (I’m not acclimated to it yet!), it was tough. There was a lot of “get comfortable with the uncomfortable” talk. Nick joined me the last 30 minutes, which helped keep my mind off my high heart rate.
SUNDAY. After a chilly start, today turned out to be perfect. Nick and I biked out toward Eagan… tons of rollers, some fast drafting and a climb up and zip back down High Bridge. He only had two hours (I had three), so we parted on Summit, and I did an out-and-back to downtown Saint Paul on River Road and Shepard. Fifty-three miles later, I laced up my runners for a quick five-mile transition run. This felt great. If I run 8:24s at Liberty like I did today… yes, please!
In non-training news…
I got in a car accident. I’m ok (thank goodness), but my car isn’t. It’s in the shop for the next two weeks, so I’ll be getting around via my Madone and a rental car.
The first al fresco brunch of the season at our favorite, Birchwood Café.
Saturday afternoons are best spent wine tasting with these lovely ladies. Can you believe this is the first pic of the four of us?!! Finley is four months old!
Weekly stats: 13 hours, 18 minutes.
|Swim||8,550 yards, 3:16:05|
|Bike||102.14 miles, 5:50:56 (all outside)|
|Run||30.2 miles, 4:11:22|
This week: There will be open water swimming this week. Hoping the water’s warmer than 60 degrees! And, Liberty 70.3 on Saturday! Is anyone else racing?
Happy swimbikerunning, friends!