Sheryl's total training miles - updated through July 29
Bike 347 miles
Swim 32,590 yds
Run 75.08 miles
I got back from vacation and jumped right back into training. I missed Wednesday and Thursday of the first week due to traffic and some friends being in town. I feel like I have come a long way on the runs and bikes in these two weeks. I certainly gained a ton of confidence in both.
WEEK 1
Monday Night Swim: 4 400's holding the same pace, 4 100's descend 1-4
I felt great on the 400s, keeping a steady pace. The 100s were a little harder, but I was able to push myself at a fast pace. The last 100 we did off the block and I managed to go a 1:13. Its not what I used to be able to do, but I am ok with that for now.
Tuesday Night Run: 4.16 miles at 12:04 pace
This was my first run since the Peachtree, almost 2 weeks prior. The first 2 and a half miles were great, but the end of this run is pretty hilly. The last hill always gets me.
Friday Night Endurance Swim: 1000 yds, 300, 200, 100, 1000yds
The sets of 1000yds were supposed to be at the same pace. My second 1000 was about 3 to 5 minutes slower than the first one. Considering I haven't been doing much endurance swim, I figure that is fine.
Long Run: 8 miles - Silver Comet; 11:42 pace
I ran the entire thing! The last 2 miles were very painful, but I pushed through knowing that I was almost there. It helped the the route is perfectly flat!
Long Bike: 52 miles - Silk Sheets; 14.9mph avg speed
We did a 31 mile loop and then a 21 mile loop. This was by far my longest ride, and I could certainly feel it. I am still having trouble with nutrition--I'm not really interested in eating anything. My legs were hating me somewhere around the 40 mile mark.
WEEK 2
Monday Night Swim: 500, 400, 300, 200, 100 - hold steady pace at 80%
I felt great on this swim. I like the sets that are a bit longer so I think I am getting a little bit of my endurance back. I kept a steady pace during the entire set. A workout well done!
Tuesday Night Run: 4.31 miles at 12:33 pace
This run was similar to the run from a week ago. It is for the most part, the same route, so I am learning where the hills are and when to push and when to conserve. I would like to pick my pace up a little, but at this point, I am still working on just getting the run in.
Wednesday Night Swim: 400, 300, 200, every 4th 25 is fast. 100 - 95%
I did this workout alone at LA Fitness. I pushed on the 25s, and the last 100, but it is much harder to do a workout on your own than with a group. There was no one to push me except myself.
Thursday Night Track: Intervals
I was a little nervous about the intervals since the run is my weakest part of a triathlon. We did 5 minutes fast (a 5k pace) and then 5 minutes at a slow jog, or walk. The first 2, I was able to complete at a nice pace. The second 2, I had to walk. I was just worn down. Part of the intervals is monitoring your heartrate, and I think I did ok keeping the average the same.
Interval 1 - 9:22 pace; 164 avg heartrate
Interval 2 - 10:05 pace; 171 avg heartrate
Interval 3 - 12:02 pace; 164 avg heartrate
Interval 4 - 12:11 pace; 164 avg heartrate
Friday Night Endurance Swim: 1500 meters for time - 25 minutes
After the warm-up, we did a 1500 for time. I started off at a fast pace, but I think a little too fast because I got tired. My arms hurt and I had to slow. I need to make sure that in a race this long I don't start off quite as fast. I need to have some energy left for the end of the swim.
Long Run: 10 miles Decatur; 12:43 pace
This run felt great at the beginning. I was able to run the first 8.3 miles before I had to stop and walk. My left IT band was really bothering me and my lower body just hurt. I ran/walked the end of the run, and felt pretty good about it afterwards.
OWS: Mary Alice Park, Lake Lanier
I went out to Lake Lanier after I came home from the run. I practiced sighting with the bouys and swimming in the open water. The water was so choppy, it was hard to swim at some times. After swimming in a pool for all of my training, this was a necessary must.
Long Bike: 54 miles Braselton; 15.6 mph avg speed
I met another ATC member, Katie, while at the open water swim the day before and we agreed to carpool up to Braselton for the ride since she lives about a mile away from me. We got to the ride and planned on doing the long route. Most of the green group (the slower riders) were doing a shorter route, so Katie and I stayed at the back of the blue group. For the most part I was able to keep up. My nutrition on this ride was not great. I had a few bars with me and I did not want to eat any of them. This was my first ride carrying Gatorade instead of just water and it was a huge help. I had a few Cliff Shotblocks, and a Hammergel, but thats about it. I couldn't force anything else down. By the time we were almost finished, I was really feeling the ride. I need to get this nutrition thing figured out before Augusta.
Bike 347 miles
Swim 32,590 yds
Run 75.08 miles
I got back from vacation and jumped right back into training. I missed Wednesday and Thursday of the first week due to traffic and some friends being in town. I feel like I have come a long way on the runs and bikes in these two weeks. I certainly gained a ton of confidence in both.
WEEK 1
Monday Night Swim: 4 400's holding the same pace, 4 100's descend 1-4
I felt great on the 400s, keeping a steady pace. The 100s were a little harder, but I was able to push myself at a fast pace. The last 100 we did off the block and I managed to go a 1:13. Its not what I used to be able to do, but I am ok with that for now.
Tuesday Night Run: 4.16 miles at 12:04 pace
This was my first run since the Peachtree, almost 2 weeks prior. The first 2 and a half miles were great, but the end of this run is pretty hilly. The last hill always gets me.
Friday Night Endurance Swim: 1000 yds, 300, 200, 100, 1000yds
The sets of 1000yds were supposed to be at the same pace. My second 1000 was about 3 to 5 minutes slower than the first one. Considering I haven't been doing much endurance swim, I figure that is fine.
Long Run: 8 miles - Silver Comet; 11:42 pace
I ran the entire thing! The last 2 miles were very painful, but I pushed through knowing that I was almost there. It helped the the route is perfectly flat!
Long Bike: 52 miles - Silk Sheets; 14.9mph avg speed
We did a 31 mile loop and then a 21 mile loop. This was by far my longest ride, and I could certainly feel it. I am still having trouble with nutrition--I'm not really interested in eating anything. My legs were hating me somewhere around the 40 mile mark.
WEEK 2
Monday Night Swim: 500, 400, 300, 200, 100 - hold steady pace at 80%
I felt great on this swim. I like the sets that are a bit longer so I think I am getting a little bit of my endurance back. I kept a steady pace during the entire set. A workout well done!
Tuesday Night Run: 4.31 miles at 12:33 pace
This run was similar to the run from a week ago. It is for the most part, the same route, so I am learning where the hills are and when to push and when to conserve. I would like to pick my pace up a little, but at this point, I am still working on just getting the run in.
Wednesday Night Swim: 400, 300, 200, every 4th 25 is fast. 100 - 95%
I did this workout alone at LA Fitness. I pushed on the 25s, and the last 100, but it is much harder to do a workout on your own than with a group. There was no one to push me except myself.
Thursday Night Track: Intervals
I was a little nervous about the intervals since the run is my weakest part of a triathlon. We did 5 minutes fast (a 5k pace) and then 5 minutes at a slow jog, or walk. The first 2, I was able to complete at a nice pace. The second 2, I had to walk. I was just worn down. Part of the intervals is monitoring your heartrate, and I think I did ok keeping the average the same.
Interval 1 - 9:22 pace; 164 avg heartrate
Interval 2 - 10:05 pace; 171 avg heartrate
Interval 3 - 12:02 pace; 164 avg heartrate
Interval 4 - 12:11 pace; 164 avg heartrate
Friday Night Endurance Swim: 1500 meters for time - 25 minutes
After the warm-up, we did a 1500 for time. I started off at a fast pace, but I think a little too fast because I got tired. My arms hurt and I had to slow. I need to make sure that in a race this long I don't start off quite as fast. I need to have some energy left for the end of the swim.
Long Run: 10 miles Decatur; 12:43 pace
This run felt great at the beginning. I was able to run the first 8.3 miles before I had to stop and walk. My left IT band was really bothering me and my lower body just hurt. I ran/walked the end of the run, and felt pretty good about it afterwards.
OWS: Mary Alice Park, Lake Lanier
I went out to Lake Lanier after I came home from the run. I practiced sighting with the bouys and swimming in the open water. The water was so choppy, it was hard to swim at some times. After swimming in a pool for all of my training, this was a necessary must.
Long Bike: 54 miles Braselton; 15.6 mph avg speed
I met another ATC member, Katie, while at the open water swim the day before and we agreed to carpool up to Braselton for the ride since she lives about a mile away from me. We got to the ride and planned on doing the long route. Most of the green group (the slower riders) were doing a shorter route, so Katie and I stayed at the back of the blue group. For the most part I was able to keep up. My nutrition on this ride was not great. I had a few bars with me and I did not want to eat any of them. This was my first ride carrying Gatorade instead of just water and it was a huge help. I had a few Cliff Shotblocks, and a Hammergel, but thats about it. I couldn't force anything else down. By the time we were almost finished, I was really feeling the ride. I need to get this nutrition thing figured out before Augusta.
"Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
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