Week 12 Complete: Back on track!

Know that at least one person called me on missing last week’s posts and I apologize (thank you Nate for keeping me honest).  It was just one of those crazy weeks.  The weather was crappy, I didn’t get all my workouts in, and my weight was just stagnant.  I didn’t feel like I had much to write about that didn’t make me feel worse than I already did.

 

 

So, now that the pity party is over, let’s get down to week 12. I had a great week of training. I was able to hit all my workouts for the first time in weeks.  One of the more challenging things about the “build” phase is the addition of a third swim workout.  But I got them done and even swam 3,000m straight freestyle for the first time… ever.  I felt good and I even felt like I could have continued on.  My speed isn’t overly great, but at least I got the laps in.  I had an extremely tough ride on Saturday.  It started out as a 2:30 ride, but turned into a 3:00 ball buster.  The 1:15 on the way out was awesome.  I averaged very close to 20mph. However, on the turnaround I hit the most ridiculous headwind.  It felt like I was pedaling through mud for the next 1:45.  For you mathematically challenged folks out there, it took me an extra 30 minutes to get back.  All motivation from the first half was gone within 10 minutes and I cussed aloud for the remainder of the ride.  It sucked!!!  But I got through it, even though the thought of calling my wife to pick me up did cross my mind… at least once.

Monday
Rest Day

Tuesday
S -500m warm up, 8x50m drill, 200-300-400-500 @ 45sec, 8x50m drill, 300m cool down
R - 0:45 Z2 (at 0:10, insert 5 min Z4)

Wednesday
B - Trans: 0:45 Z2 (QC)
R - 0:15 Z2

Thursday
S - 500m warm up, 8x50m drill, 7x125 @ 20sec, 7x75 @ 15sec, 8x50m drill, 300m cool down
B - 1:00 Z2 (at 0:15, insert 5 min Z4)

Friday
S - 3,000m straight
R - 1:00 Z2 (at 0:45, insert 5 min Z4)

Saturday
B - 2:30 Z2 (QC)
R - 0:15 Z2

Sunday
B - 0:30 Z1 (100+ RPM)
R - 1:00 Z1 to Z2

Total Hrs: 11:00
S: 3:00
B: 4:45
R: 3:15

This next week is similar to last.  Speed work continues to be added to all runs and rides, which makes for an interesting workout.  I definitely need it, but they are challenging. Nothing worse than doing sprints in the middle of a long run, knowing you still have miles to go afterward.

I'm getting close to the halfway point of my Ironman training.  I have a feeling that the race is going to be here sooner than I know it.