Weekly Recap: Starting the Plan

Countdown to B2B: 11 weeks

This is the first week that I actually used a set training plan. Honestly, the training didn’t change much from what I had been doing before, just added a little structure, especially to the riding portion of my training. I am happy with how things are going, but I do have a little soreness in my right hip/butt that I am foam rolling and stretching like crazy to try to fend off an injury.

Monday – 24.8 mile bike, ~1:30 (16.5 mph): I had to rearrange the schedule a little this week because a 7:15 a.m. meeting (that got cancelled 20 minutes before the start) kept me from swimming before work. I still wanted to get a solid ride in after work so I did the longer one that was on the schedule for the week after I picked up my bike from the bike shop. Riding out from a new place was a nice change of scenery, but I am spoiled to have riding buddies 90% of the time, so I got bored riding by myself!

Tuesday – ~15 mile bike w/5×3 min tempo w/3 min rest, 1:20 (11.3 mph): I woke up to thunderstorms at 6 a.m. and Char texted that it was storming at her house too. Not getting the ride in before work was disappointing, but I enjoyed an extra hour + of sleep and watching triathlon before going to work. The sky was looking ominous after work…

so I decided to head home and hit the trainer. I FINALLY got my cadence working again and so I had speed/distance info on the Garmin, but I was shocked at how much slower it reads than on the road? Anyone else notice that too?

Wednesday – 7 Mile Run w/5 @ 7:30 – 7:35 min/mile Tempo + Master’s Swim 2450 yds: Tempo redemption!! This is a similar run from a few weeks ago when I failed miserably so it was nice to get another shot at it. I took Walter for the first 2.7 and he did really well, even on the tempo portion. I felt pretty strong the whole run and even though the last mile was tough…I reminded myself that it is supposed to be hard. Paces: 7:31, 7:26, 7:32, 7:29, 7:27.

I didn’t want to swim. Like REALLY. DID. NOT. want to swim. I ran errands after work and the sky was dark and I saw some lightning, so I was sure that the pool would be closed and Master’s swim would be cancelled. So when I made my cursory call to the Y and they said the pool was open, it was really a struggle to point my car in that direction instead of going straight home. I did go swim and (of course) was glad I did. I am not sure when I am going to get my swimming mojo back…but it needs to happen quick!!

Thursday – 25.2 mile bike, ~1:35, (16.0 mph): Met Jenni before work to ride. It was much cooler than it has been and we had a really, really nice ride. I know it was therapeutic for her because her puppy has been very sick and passed away on Tuesday so she was able to get on her bike for the first time this week and get her mind off of things. We just chatted and didn’t push too hard, but still got in the time in the saddle.

Friday – 6 Miles w/6×800 @ 3:16 w/1:30 RI: Fast Friday at the track! I can’t say I was feeling 100%, thanks to a night of drinks with this girl (if the weather doesn’t allow you to run…you might as well drink, right?!). The repeats hurt. A lot. Starting from the very first one. I told myself to focus on the one I was doing and not think ahead about the 5, 4, 3 that were still left. And eventually I told myself to just focus on the LAP I was on and get through each one. I took extra rest time for Nuun and to get myself collected after the 3rd and 5th interval, but for the most part, I hit every one: 3:16, 3:14, 3:14 (longer break), 3:14, 3:17 (longer break), 3:15.

Saturday – Brick: 19.3 mile ride, ~1:23 bike (14.0 mph) + 30 min run, 3.06 miles (9:49 min/mile): Met up at Paris Mountain State Park with new riding friends, Abby and Chris, who I know from Monday track workouts. They both volunteered for the 7k trail run in the morning, so I slept in and met them at a leisurely 10 a.m. Since it was a nice cool day, this was perfect! We rode the Paris Mountain Tri bike course, then ran on TRAILS. This was a total first for me! While it was much slower than road running and I almost fell face first (superman style) once, it was really fun! The 30 minutes flew by!

Sunday – 12 Mile Run @ 8:19 min/mile: Saturday’s brick workout was shorter than past weeks’

big rides so I started with pretty fresh legs. It was also a cool 66* (!!) and I could tell from early on that it was going to be a good run. I took Walter for the first 3 then headed out for 9 more. My hip was a little tight on and off throughout the run but I everything else felt great and I was surprised at how strong I felt, even on the hills.


I actually originally planned to make this a double day, with thoughts of running down the other side of the mountain, but I decided that with the soreness on my right side that I better rest instead. I am a little disappointed because this was the last chance I was going to get a practice run on a big decline, but I would rather show up to Hood-to-Coast healthy and strong over everything else.


  • Swim = 2450 yds
  • Bike = 84.3 miles
  • Run = 28 miles
  • Time = 10 hrs. 40 min.

About Corey

I am a 30-something swim, bike, run addict married to my best friend and in love with my two schnoodle doggies.
This entry was posted in bike, Goals, running, swimming, training, triathlon, walter, weekly recap. Bookmark the permalink.

3 Responses to Weekly Recap: Starting the Plan

  1. Laura says:

    You are definitely going to show up healthy and strong! Sounds like the right decision not to overdue it with your double day and let your hip rest. Keep listening to it. You’re getting in some awesome workouts. Great speed work and tempo days, plus a solid long run- impressive week!

  2. You are amazing. Your training plan makes me look like a complete slacker!!!

    • Corey says:

      I can almost guarantee you that you wouldn’t look like a slacker compared to anyone, especially not me!! Also, remember I am training for my 2nd time around, and I have definitely increased the volume of training compared to what I did for Augusta last year…specifically adding at least one more bike/brick per week and WAY increasing the run intensity.

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