Weekly Recap: Derailed

Countdown to B2B: 10 weeks

Little play-on-words there with the title…since training was derailed due to a bike crash early in the week and my bike was somewhat literally “derailed” by the rail road tracks that caused the crash. By Wednesday I was feeling much better and was able to salvage somewhat of a decent training week, but still no where near where I should have been the week before a scheduled cut-back week. I am quickly learning how to just roll with what I’ve got.

Monday – Master’s Swim 3600 yds + 2:45 Ride 55 min, 15.3 miles: Despite having no swimming mojo, I made it to the pool before work for a workout jam packed with yards.

Set out for my long ride for the week after work. The plan was to ride 1:30, then meet Jenni at her work and finish another 1:15. I was 55 min in and having a great ride when I crashed. End ride. Change plan.

Tuesday – OFF; 30 minute walk with the dogs

Wednesday – Brick: 45 min trainer ride, 10 miles + 16 min run, 1.8 miles + Master’s Swim 2150 yds.: I was much less sore and itching get back on track with training, so I decided to test out my legs on the bike trainer. I felt great…no pain anywhere and glad to be sweating again! Since I felt good, I followed it up by taking Walter for a short, slow run. My upper leg was definitely still sore and I was feeling a little pain in my knee too. It was good validation that I needed another day off of running to recover.

After I took Ernie for a short walk (gotta keep it even between the two dogs!) I headed to Master’s Swim. Nothing like getting some swim motivation when it’s your only option for a good workout! Main set was 35×50’s of different strokes/speeds.

Thursday – 23.2 mile bike, ~1:28, 15.8 mph: Morning ride with the girls was back! It was a nice cool morning and we set out on a pretty hilly route. I felt great on the bike and almost back to 100%!

Friday – 7 mile run: 12×400 repeats @ 1:35 w/1:30 RI + 1:20 bike 57 min trainer ride w/Hill Climbs: 6 5×5:00 w/3 min RI: Loving #fastFridays at the track! This one started much earlier (and darker) than usual because I needed to squeeze in two workouts before work. My upper leg was still a little sore, but felt better once I got warmed up. This was a legs burning, lungs exploding speed workout and it felt great! Even though I couldn’t see the pace on my watch, the repeats were still pretty consistent: 1:35, 1:36, 1:33, 1:34, 1:34, 1:35, 1:35: 1:35, 1:34, 1:35, 1:34, 1:34. 

I definitely phoned in this hill workout. I had full intention of riding some warm-up laps around the park, then climbing a big hill out of the park for the hill repeats, but once I got home from the track and changed, I decided to do the workout on the trainer. I justified it by telling myself that it would be quicker and that there would be a lot of traffic at that time of morning. Maybe so, but I definitely don’t get as much out of a trainer ride as a “real” ride.

Saturday – 3 Mile Easy Run (9:34 min/mile): Nice and easy Saturday morning miles with my friends, Jillian and Steve, in Denver. It was awesome to see a little of the city on foot and to shake my legs out after a hard workout Friday and a long evening of travel.

We also rode these around all day in Denver. Totally a legit workout. Who said I wasn’t getting my long ride in this week?

Sunday – 8 7.4 Mile Run @ 8:10 8:35 min/mileI opted for breakfast with my cousin (surprise little Denver run-in) over running on Sunday morning before my flight. But to end the week with even somewhat decent mileage, I knew that I needed to get a longish run done when I landed on Sunday evening. I promised myself 8 miles at any pace I wanted (instead of the 8:10 min/mile that was on the schedule) and changed to head out as soon as I walked in the door. If I got busy with unpacking or laundry, it was guaranteed that the miles wouldn’t happen. I actually felt surprisingly good and was enjoying an evening run for the first time in a long time, but about 4 miles into the run, I realized that I had not hydrated enough. Between alcohol, travel, high altitude and now sweat, I felt myself getting really dehydrated. I finished up what I could as my head was pounding and my stomach started getting torn up…immediate signs of dehydration for me. I spent the rest of the evening battling nausea and stomach issues and just tried to drink as much Nuun and water as I could. Woke up today weighing 4 pounds less than normal…sure sign that I am STILL dehydrated.

  • Swim = 5750 yds
  • Bike =   60 miles
  • Run =   19.2 miles
  • Time =  8 hrs. 25 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.

One Response to Weekly Recap: Derailed

  1. Pingback: Going With the Flow |

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