Last Prep Week

I’ll start my Base training phase next week. This week is my last MT Strength training week. Next week we will transition to the MS phase. I'm thinking really hard about adding IMNO 70.3 to my schedule. A buddy of mine is probably going to do it and it would definitely be a good experience.

Monday 1/18
Pool & Gym are closed for MLK Day. I did do tons of chores around the house though so it turned into a very productive day.

Tuesday 1/19
WO#1 Prep Phase S1 Run – speed intervals on the treadmill
25mins 1.85 miles
WO#2 Prep Phase E1 Ride – Endurance Ride on trainer

Wednesday 1/20
WO#1 Masters Swim
It was an OK day at the pool. The workout seemed to be more for the “advanced” swimmers so I adapted it a little. WU 300 swim 200 pull 100 kick MS (done twice) 3x100 descend (2:00, 1:50, 1:40) 100 Easy 3x100 descend (2:00, 1:50, 1:40) 100 Easy Pull 1x300 CD 100
Total 2600
WO#2 MT Phase Strength Training
Last transition day in the weight room. Next week I drop the reps and increase the wts.

Thursday 1/21
WO#1 Prep Phase S1 Ride – speed intervals on trainer
30mins 14.3 miles
Legs felt good
WO#2 Prep Phase E1 Run – Neighborhood (about 5 mins after biking)
50min 4.23 miles
Run was good until about mile 3. My knees started aching a bit right below my knee cap. I'll see how they hold up this weekend on my long run Saturday morning. If they start acting up again, I'll be sure to hit the Dr's office to see what he says.

Friday
WO#1 Masters Swim
I had to cut swim short today so I could get to work and make up some lost time. I really wish I could have stayed because it would have been a killer set. WU 3X300 (S/K/P) MS 6x100 E/H CD 100
1600 totalThe rest of the set would have been
11x100 E/H 10x50 kick E/H 12x25 E/H Pull 1x500 breathing 3/5/7/5/3 So I missed out on 1800m.

Saturday
WO#1 & #2 missed
I had little man today. MH had to work and I couldn't get out of the house early enough to get my long run in or a quick and easy ride. At least running isn't my weakest sport (in my most sarcastic voice ever)

Sunday
WO#1 Prep phase E2 Ride on trainer
2hrs 40.43miles
I tried to work up and down the gears and keep my cadence in the 90's. I felt pretty good on the bike. I tried some different gels, but it looks like GU's are the way to go for me. I can't wait for the weather to get a little nicer so I can ride outside. The days are starting to get a little longer though…woohoo!
WO#2 Prep phase E1 Run though neighborhood
25min 1.89 miles
Easy run through the neighborhood after the ride. It was raining so it felt awesome outside. My legs weren't as heavy as I thought they would be. I might try and do a longer brick workout next weekend.

Overall it was a good training week. It will be nice to carry on the consistency. I really need to get more comfortable on the run. I’m not planning on running another full marathon until my IM in November. That gives me lots of time to see what will work best for me on that day. Guess I’ll be back this weekend with another training update…until then.

Eric’s Quote of the day: “Your past is not your potential” ~Unknown