7 weeks until USAT Nationals & 16 weeks until Chicago Marathon
I took a break from recapping my weekly training after Boston because I was in recovery mode then switching into triathlon training and marathon base building. Now that Chicago training has officially started (although the training didn’t change that much from the previous 2-3 weeks), I am picking this back up. I really like being able to look back at more than numbers on a log and see how I was feeling week to week. It is a great confidence booster prior to race day to be able to see the work that I put in.
Meanwhile, I am also still training for USAT Nationals, so my bike/swim workouts will also be sprinkled in the recaps as well.
- Plan: Tempo Run w/2-3M @7:05-7:20 + 2400 Swim
- Actual 7.8M @ 7:50 avg.
I was in Hamburg and stayed up until 2 a.m. watching the USA vs. Portugal game so I was really tired Monday morning. The run felt super sluggish to start, but my legs somehow found some speed once I got going. Tempo miles: 7:15, 7:10, 7:07. I did feel like I cheated a bit because I had to stop for ~2 min for an emergency bathroom break toward the end of the 2nd mile. After the run I packed up my stuff for my 5 hr train ride to Amsterdam. I was hoping to swim once I got there, but ended up not having time before meeting colleagues for dinner.
- Plan: 1:00 Easy Run + 1:10 Ride w/9×1′ Sprints
- Actual: 7.1M @ 8:28 avg.
Fortunately I didn’t have to be up as early in Amsterdam as I did the week before in Hamburg. I headed over to Vondelpark for an easy hour run around 6:30 a.m. The park smelled like burnt hot dogs, but other than that is a nice little sanctuary of nature in the midst of the city. My Hamburg hotel had a gym the week before but the one in Amsterdam didn’t so I scratched the ride…but likely wouldn’t have had time for it anyway since the day was pretty busy with work.
- Plan: 1:30 Ride w/7×3′ Hard Effort + 2500 Swim
- Actual: 2700 Swim (main set: 7×200, 4×25 sprint)
Again, no hotel gym meant no ride. But after a little research, I found a pool that was open to the public that I could use before work. I took the tram over to Het Marnix which is a really nice facility (despite co-ed bathrooms?!). They only had 3 lanes open for lap swim, so I hopped in the one that appeared to be the fastest (the others were marked “schnell” which I thought was some form of the word slow) and tried to find space in the group. It was stop and go with the others in the lane for a bit, but eventually the crowd thinned and I was able to get in a good workout.
- Plan: Speedwork w/7-8×400 @ 1:35-40 + 2400 Swim
- Actual: 7.1M @ 8:22 avg.
It was finally my travel day to go home! I got up early to get the workout in before my flight. I ran over to Vondelpark again which thankfully didn’t smell this time. The repeats felt a little choppy like I was surging and slowing and maybe my Garmin was jumping around a bit too. Either way, not a bad workout: 1:38, 1:38, 1:36, 1:37, 1:43 (watch off), 1:36, 1:38, 1:35. It felt good to move before getting on a plane for 9 hrs. I thought maybe I would feel good enough to swim when I got home, but I was exhausted and pushed it off for later.
- Plan: Strength Routine + 45 min Easy Run + 1:10 Easy Ride
- Actual: 5.5M @ 8:19 avg. + 17M @ 14.7 mph
It was relatively cool Friday morning with a really wet fog over the city. I did my strength stuff then took Walter with me and I felt really good the whole time. I had to really watch my pace to make sure I kept it within “easy” range.
Once the fog burned off, the beaches came alive and I knew that it would be a mess trying to ride Friday afternoon. After not having been on a bike in nearly two weeks though, I figured it was worth it to get a few miles in. No amount of mental prep ever prepares me for the stupidity on the Lakefront Path on a summer afternoon. People pay zero attention and it can be a dangerous venture to try to ride clipped in. I took it SUPER slow and tried not to get frustrated. In the end I am glad I went, but it was a good reminder that early morning rides are the only option from now on.
- Plan: Shake-out Ride + 2400 Swim + Beer Run
- Actual: 5.8M Ride @ 14.7 mph + 2400 Swim (main set: 7×100 w/5″ rest, 7×100 VO2 Max w/45″ rest) + ~3M @ ~9:30 avg.
Maybe not the best prep for race day?
- Swim: 6770 yds
- Bike: 47 miles
- Run: 37 miles
- Time: 9 hours 50 min.