Saturday, January 22, 2011

The Week in Review

Week Two of WTH? training is in the books and, overall, it was a pretty decent week. Training volume is still really low while I’m working the kinks out of my piriformis/hammy, but I’m a fan of the “start slow and build gradually” school of thought.  This is what my weekly plan looks like:

Monday – rest

Tuesday – “aggressive” brick (meaning that I try to ride and run with some intensity, and later it will be the longer brick of the two in each week)

Wednesday – interval swim (this is still a straight swim for the time being, since it is in my 50 degree backyard pool.  As I increase in distance – and hopefully in pool temperature! – this will become my interval day)

Thursday – long run (a pretty relative term at this point – this week it was only five miles)

Friday – “easy” brick (pretty self-explanatory, but I’m digging the parentheticals)

Saturday – long bike ride (again, it’s relative, though today’s ride was a pretty respectable 20-miler)

Sunday – long swim (thankfully in the heated pool)

So far, I am loving the schedule.  The way it goes back and forth with easy days and hard days keeps me feeling fresh, and I’ve been lucky enough to do my long bike rides outside both last week and today (it’s 63 with sunny skies here today – be very jealous!)  The biggest downside I’ve found is that I’m not getting my core work done.  I’ve always done core work on my bike days, but now that I’ve turned those into brick days, I’m forgetting to get out the balance ball.  Ooops!  I just need to figure out a new routine, which will likely mean core work on swim days.

Here’s how the week shook down in numbers (you can see what I mean about the low training volume!):

SWIM:  1250 meters

BIKE:  32.87 miles

RUN:  8.1 miles

In more good news, this morning’s group ride with two other members of my new TRI club went really, really well - yay!!  As it turned out, I was probably the most experienced rider of the three of us, which was sort of funny, but worked out fine.  They were super nice and we kept things moving at a nice, comfortable and conversational pace.  Gotta give a little “thank you” shout out to Patrick, Whitney and Emily who shared some group riding tips on my last post, I thought about you guys while I was out there today!  We rode on the bike trail I sometimes run on, and boy was it PACKED with runners today!  There are a couple of local spring Half-Marys coming up and I have to assume these were training groups.  Of course, there were plenty of other cyclists, too, so we got some experience with passing and being passed by large and small groups.  All in all, it was a really fun ride.

I hope you’ve had a good week, too!  Happy training to us all!


ajh said...

I am jealous! Although I love winter what fun it would be to be riding my bike! It's great the group ride worked out!

Laura said...

Yikes! I can't keep all your workouts straight, let alone do them! Sounds like you're on a roll!

DRog said...

Sounds like a great ride today. Nice week!

Christi said... very jealous... Yes, I am very jealous. Are you happy? :)

Julie said...

Sounds like a great schedule. I start official training on Thursday.
I bet a warm pool is a pretty nice luxury after what you've been putting yourself through in the back yard.

Alma said...

Nice schedule! Glad the tri group is working out. Do share any good tips you learn from the group.

The Green Girl said...

Go you, you multi-sport girl, you!

Tortuga_Runner said...

Fantastic workout schedule!

Anne said...

That is a great schedule...and I'm with ajh, wish I could ride my bike outside. This freezing cold winter is already too long :)

So glad you're enjoying riding with members of your TRI club!

BTW, do come check out the giveaway on my blog :)

Rose said...

I can't believe you're out there swimming in such a cold pool. You're a rock star!!

tri like mary said...

Very jealous of the outdoor rides! It's indoor trainer for me for at least another two months!

Char said...

I find it hard enough to get core stuff done and I JUST run. I don't know how you triathletes do it.

Colleen said...

Great job this week!

eatspinlive said...

This sounds like an awesome week!! :)

Dash said...

Way to go, I can't believe you get in that pool! I pool run and I'm cold when it's 80! ;) Awesome week!

Teamarcia said...

You are killing it girl! Impressive!

Heather said...

I love your schedule - I think I need to steal it. :)

gmontalvo13 said...

would love it if i could ride 20 miles straight! guess i gotta build slow and increase gradually, huh? :)
good job! keep it up!