Weekly Recap: Half Taper

Countdown to B2B: 2 weeks (Week of October 8)

“Half” taper is literally what my training book called this week. The volume did cut back (about 3 hours less than last week), but with the same number of swims, bikes and runs, it doesn’t really feel like taper. I felt strong in the workouts, but I can’t say that I am starting to feel recovered quite yet.

Monday – OFF: Travel day for work. Started when left my house for the airport at 5:45 a.m. and ended after dinner at 9 p.m.

Tuesday – 6 mile run w/5x1k @ HMP: My plan doesn’t actually specify to back off the intensity of the workouts, but I knew my body needed to recover, so I opted for half marathon pace intervals vs. “real” speed work. It was raining and the area my hotel was in limited route options. I felt pretty sluggish and just kind of uncoordinated and awkward for almost the entire run, but it felt good to move before sitting in another full day of meetings.

Wednesday – Master’s Swim: 3300 + 7.25 mile run w/3 miles @ HMP: The bubble at the pool still isn’t up, so it was COLD getting in the water in 46* temps! Fortunately the pool temps are perfect. This was my last good, hard swim.

I was supposed to ride with Jenni after work, but when I went to pick up my bike from getting a tune-up, it wasn’t ready yet. (Note to self: check voicemail messages). I did some schedule flip-flopping in my head and decided to run when I got home so I could still fit everything in this week. It was a perfect, head clearing run that helped me make a tough decision I have been waffling over. Middle 3 miles: 7:41, 7:37, 7:39.

Thursday – Swim: 2400 yds + 24.1 mile bike, ~1:20, 18.2 mph: I went to the Y pool that is about 15 min from my house to join the Master’s group for the swim at 5:30 a.m., only to find out that the pool was closed because the chlorine levels were too high. FAIL. I contemplated going back to bed, but instead went to the pool that is 3 minutes from my house and did the workout on my own.  It was a big waste of 30 minutes driving around town, but it was probably better to reduce the yards and take it a little easier anyway.

I rode out by myself straight from work. My bike felt completely new with the tune-up and some other changes from the bike shop! It is READY for B2B! It was a pretty flat route and I had a solid pace, despite not pushing super hard. I had to cut it a little shorter than planned so I could get the dogs from doggie day care before they closed.

Friday – 8.2 mile run (8:18 min/mile) +  27.7 mile ride, ~1:30, 18.5 mph: Nothing spectacular about this run, except it is the last “long” one before B2B! I took Walter for the first 3 and my watch was acting kind of funny, so I don’t think the overall pace is quite right. Almost confident I was not running an 11:00 mile for the first 1/2 mile!

Rode out from work for 45 minutes before meeting Jenni at her work for the 2nd half of the ride. Almost immediately after I picked her up we had to start the first of two 16 min tempos. It was a relatively flat route and my legs felt like they were working, but I am pretty happy with the overall pace.

Saturday – Brick: 17.5 mile bike, ~1:00 + 4 mile run (7:32 min/mile): The best thing about “only” having an 1 1/2 of training on a Saturday is sleeping in and starting whenever I wanted. The weather was cool and part of the reason I waited until 1:00 to start the workout is to wait for the sun to come out and warm things up a bit. I used my aero bottle (and practiced putting Nuun in while I was riding), dressed similar to what I will next week and tried to treat this ride like another “dress rehearsal”. I felt pretty good on the flat trail and the tempo paced run felt like work, but not too terribly hard.

Sunday – 34.9 mile bike, ~1:58, 17.6 mph: The training plan actually called for a 2:45 bike…but it seemed really big to do a  45+ mile ride less than a week out from the race, so I decided to cut it back. I met up with a group of about 8 friends for their Sunday “recovery” ride. It is only recovery in the sense that they aren’t riding the 75+ miles that they do on Saturdays! We pushed pretty hard on a rolling route, but I felt strong and it was a good confidence booster.

  • Swim = 5700 yds
  • Bike = 98.3 miles
  • Run = 25.45 miles
  • Time = 10 hrs. 45 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, weekly recap, work travel. Bookmark the permalink.

2 Responses to Weekly Recap: Half Taper

  1. Hope you continue to feel more rested and recovered before the big day… you’ve done all the work, I’m excited for you!

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