Week 13 Complete: Jell-O legs

Not a bad week of training; however, the weather really wreaked havoc with my midweek rides and swims.  I only got one swim session in and no rides.  I set my bike up on my indoor trainer, but that was a debacle. I couldn’t get the tension settings right and when I thought I figured it out, my rear-derailer started to make a strange noise. So, I opted to just sit in the living room, next to my bike hooked up to the trainer, and watch Star Trek Into Darkness… KHAN!!!! (I love saying that)

I’d say the highlight of my training this week was the weekend workouts.  On Saturday I drove to a park near Shreveport, LA, and participated in a 10 mile trail run. That was furthest I’ve run during my Ironman training and it was somewhat of a smoker.  The hills and the constant switchbacks were a killer.  I swear the last mile was all up hill.  By that point my legs felt like Jell-O and the only thing keeping me going was not allowing the two women behind me to pass me.  Fortunately, their legs pooped out before mine and I was able to keep the machine going all the way through the finish line.  My pace was a lot slower than I would have liked, but going into the race, I didn’t account for the trails constantly switching back and forth, the ups and downs, and all of the other fun things associated with running through the woods.  All in all, it was a good hard run and I’m glad I went.

Sunday’s ride was good.  Three hours on the bike and my legs felt surprisingly fresh, considering the torture I put them through the day before.  Light winds and about 60 degree, the weather was perfect.  That being said, after the ride I ran for 30 minutes, which sucked!  My legs suddenly remembered the ten miles from the previous day.  But, I trudged through and finished out the week feeling pretty good.  I’m definitely looking forward to my rest day tomorrow; however, some downward facing dog might be in order.

Monday
Rest Day

Tuesday
S -500m warm up, 8x50m drill, 6x100 @ 15 sec, 8x50m drill, 300m cool down
R - 0:45 Z2 (at 0:10, insert 3 x 3 min Z4 @ 1 min jog)

Wednesday
B - Trans: 0:45 Z2 (QC)
R - 0:30 Z2

Thursday
S - 500m warm up, 8x50m drill, 16x25 @ 10sec, 600 pull, 16x25 @ 10sec, 8x50m drill, 300m cool down
B - 1:00 Z2 (at 0:15, insert 2 x 5 min Z4 @ 3 min spin)
Friday
S - 500m warm up, 8x50m drill, 10x50 @ 15sec, 4 x 100 @ 20sec, 10x50 @ 15sec, 8x50m drill, 300m cool down
R - 1:00 Z2 (at 0:45, insert 5 min Z4)

Saturday
B - 3:00 Z2 (at 2:50 insert 5 min Z4) (QC)
R - 0:30 Z2
R- Sport Spectrum 10mile train run

Moved to B/R to Sunday

Sunday

B - 3:00 Z2 (at 2:50 insert 5 min Z4) (QC)
R - 0:30 Z2

Total Hrs: 12:00 8:15
S: 3:00 1:00
B: 5:15 3:00
R: 3:45 4:15

The weather is supposed to get bad again this week.  Hopefully it won’t throw me off too much.  Hope everyone has a great week.  Cheers!