4 weeks until USAT Nationals & 13 weeks until Chicago Marathon
I knew with overlapping training cycles, that there would be weeks where the volumes of both were building. I knew it would be tough, but hoped that my body would respond well. This was definitely one of those weeks, but I felt really good all the way through. I had some solid workouts in all three areas and finished the week tired, but feeling strong.
- Plan: Tempo Run w/3M @ 7:05 – 7:15 + 1:15 Steady State Ride
- Actual: 7.9M @ 7:51 avg. + 20M @ 16.9 mph
I got up early with the intention of doing both the run and ride before my 9 a.m. meeting. My legs felt dead to start the tempo, but after a mile or so they woke up and felt great. During the tempo miles I felt like I was pushing, but when I asked my body for a little more, it was there: 7:14, 7:06, 7:01.
I will pretend that I was really smart and didn’t leave for my ride after eating breakfast because I knew that the sky was going to open up and dump on us. In reality, I just didn’t feel like riding right away and I was already showered and laying back in bed when it started pouring. I ended up riding after my lunch time teleconference and apparently the showers in the morning scared all the people away because the path was eerily empty for a beautiful sunny afternoon. Riding “steady state” on the Lakefront is tricky because all of the hazards (i.e. ignorant people) but I tried to give as much effort as I am comfortable with and still feel safe.
- Plan: Strength Routine + 1:00 Easy Run +2500 Swim
- Actual: Strength + 7.1M @ 8:28 avg. + 2700 Swim (main set: 7×100 w/5″ RI, 8×100 VO2 Max w/1′ RI)
Woah, fall in July?! It was 57 when I left for the run at 7:30 a.m. No complaints here! Walter went with me for the first 5.5 then I dropped him off and finished up.
I worked the rest of the day then headed to the pool around 3:30. The sky was threatening rain all day so I had decided that going indoors was the best option. Was hoping for a little more pool magic like Sunday but this swim felt blah and hard.
- Plan: OFF
- Actual: OFF
Sleeping until 8 a.m. was glorious and this complete rest day felt long overdue.
- Plan: Speed Workout: 2-3x1M @ 6:40 (or below) w/ 1:45 – 2:00 rest, & focus on negative split +
2700 Swim1:20 Ride w/28′ Tempo
- Actual: 8M @ 7:51 + 23M Ride @ 18.6 mph
This was by far the best mile repeat workout I have ever done. I warmed up and cooled down in the park behind the track (I love this option!) and made a pitstop in the grossest porta potty I have ever experienced. That part aside, it was a perfect day: cool with low humidity and I felt really, really good. Repeats: 6:34, 6:34, 6:32, all with the second 800 4-8 seconds faster than the first.
I was originally planning to do this ride on Friday, but since I had to be in Peoria for a meeting Friday morning, I took my bike with me and rode Thursday evening. I try to take advantage of any chance to ride on country roads instead of the Lakefront Path. I cut out the tempo since I did a workout in the morning. I am reminded how much I truly love to ride when I am outside of the city.
- Plan: 45 min – 1:00 Easy Run +
1:20 Ride w/28′ Tempo2700 Swim
- Actual: 7.25M @ 8:19 avg. + 2450 Swim (main set: 5×300, 4×50 sprint)
Man, it was tough to get out of bed for this one. I had to get up at 5:15 to get the run done and be at my 8 a.m. meeting on time and despite 7 hours of sleep, it was rough. Once I finally dragged myself outside, it was so very worth it. Nice cool morning and my legs came alive right away.
I had meetings all morning, then lunch with the in-laws before heading back to Chicago. The drive took WAY longer than it should have because of traffic in in the city. Once I got home, I briefly considered skipping the swim since the last thing I really wanted to do was get back in the car and drive somewhere. But it was a beautiful day and I knew the outdoor swim would feel good after sitting in the car for 4 hours. It ended up being a great swim, but I had to cut it slightly short because the pool was closing.
- Plan: Strength Routine + 2:00 Run
- Actual: 15M @ 8:12 avg.
I got up a little before 6 when Brad left to go to his golf tournament. I skipped strength because I knew it would be getting hotter by the minute and I just wanted to get started. Took Walter for 4, then finished up the rest. I focused on better pacing since I ran out of gas in the end last week. First 5: nothing faster than 8:20, Next 5: nothing faster than 8:10 and last 5: 7:50-8:10. It worked and I felt strong at the end.
- Plan: 2:30 Ride + 2800 Open Water Swim
- Actual: 44.4M @ 17.7 mph + 2900 OWS @ 1:27/100 yd
I took Brad to the train at 5:15 for an early flight so I left to ride as soon as I got back. I love going that early on Sunday mornings because I beat traffic on the city roads and the whole ride is more peaceful. Every time I ride north on Sundays I am reminded how much I truly love being on my bike. The time flew by and my legs felt really good.
After the ride, I ate and changed then went down to Ohio Street Beach to swim. I usually bike there, but decided to drive since I had just ridden nearly 45 miles. I wasn’t sure what the parking situation would be (it’s $25 flat rate at Navy Pier) but I was able to park on the street for $4/hr and it was a short 3 min. walk over to the beach. I felt like a sloppy mess on the swim and when boats would come in and out I was bobbing around like crazy, but my average was surprisingly good (only 1 sec/100 yd slower than my race pace at Nationals last year). I’ll take it.
- Swim: 8100 yds
- Bike: 87 miles
- Run: 45 miles
- Time: 13 hours 20 min. (<– maybe a little overkill for Olympic Distance training…)