Half Ironman Training: Week #13
“I have always been delighted at the prospect of a new day, a fresh try, one more start, with perhaps a bit of magic waiting somewhere behind the morning.” ~Joseph Priestley
Every new week is a fresh chance to do our very best, give our all and do the things we say we want to do to achieve our goals. After 2 weeks of intense travel, I was happy to have 7 straight days in town to focus on my training for the Beach2Battleship Half Ironman.
Here is what my training week looked like:
Monday
Rest and travel day back to Atlanta from Key West
Tuesday
Hill climbs on the bike: Rode for 1 hour and 15 minutes (19.67 miles) on the trainer with 5 x 5-minutes at a high gear and fast pace with 3 minutes of active recovery between each climb.
Wednesday
Ran for 40 minutes with 10 x 1-minute sprints at 6:27 with a 1-minute recovery at 10:00 between each for a total of 5 miles
Thursday
Biked for 1 hour (13.8 miles) on the trainer at a moderate pace. I planned to run for 20 minutes after this workout, but I ended up having to change the tube on my back tire and didn’t start this ride until 10 p.m.
For a refresher on how to change a tire on your bike, here is a great video from Podium Multisport that covers both tubular and clincher tire changing: http://podiumms.com/pages/videos. Be sure to feel comfortable with this before long rides and races.
Friday
Swam: 2,100 meters
300-meter warm up
8 x 25-meter drills with 10 seconds of rest between each
6 x 100 meters at moderate pace with 5 seconds rest between each
5 x 100 meters at maximum effort with 7-1-minute rest between each
8 x 25 kick only with 15 seconds rest between each
300-meter cool down
Saturday
AM: Ran 10.5 miles at 8:40 pace on a mix of gravel trails and road
PM: Swam 2,000 meters straight and easy
Sunday
Brick: Biked 2 hours and 40 minutes (48.73 miles/18.3 mph) on rolling hills followed by a 3.61-mile run at 8:35 average pace. I felt really good on the bike but not so hot on the run. The sun was beating down and my legs were like lead from a hard weekend of training. I was so tired after this workout that I forgot to even take any pictures.
Week #13 mileage total: 104 miles, 8 workouts, 9 hours and 2 minutes
• Swim: 2.54 (missed one swim)
• Bike: 82.2 miles (missed one bike – getting 4 training rides in per week is tough)
• Run: 19.11 miles
• Strength training: None
This week, I am faced with more out-of-town travel. I’m going to have to get creative with my training and schedule. I hope to get as much work in during the 4 days I’m traveling as possible and have already researched pool options and gyms. I also hope to incorporate a day or two of strength training back into the schedule.
How did your training go last week? If you bike and swim, how do you get biking and swimming in while traveling?
Comments
Way to get all your training it! My training has gone well – full week of running and biking. 🙂 When I travel, I try and take a bike with me or I connect with local bike shops and rent while I am there.
Renting a bike is a great idea if you have the time to get a few hours in and you know of a safe route. Good advice! 🙂 If I’m traveling to a bigger city, I sometimes try to find a FlyWheel or Soul Cycle class.
Nice Job!! I’m still trying to figure out how to fit in the bike. Such a challenge.
Great solid week of training!
I had a more relaxed week of training, and only got in 2 days of running and 2 days of biking. I am also taking it easy this week, since I am racing 13.1 this weekend, followed by a century the following Sunday.
Our DailyMile times and mileage is almost identical. I missed a bike ride and two swims (but at least I got in one swim!), but it was my Thursday ride I missed. Where does your fourth ride go in the week? Nice job on the long ride and run paces! You’re going to kick tail at B2B!
Very rarely can I fit the fourth ride in. I find it totally doable to get in 3, but 4 is really challenging. I think it will continue to be a challenging for the next 7 weeks too. Great job to you as well on all your training. Can’t wait to see how your first 70.3 goes!!!
It feels so good to get in a more normal week of training after a few busy weeks. I cut one run shorter than initially planned (my long run) so I could go on a day trip with my husband. Hope things go well with your travel this week!
I love love love that quote at the beginning of your post! So true! Can’t wait to keep reading about your training 🙂
I know how hard it can be to keep up with training while on vacation or just traveling in general. I can’t imagine starting workouts at 10pm. You are seriously incredible!
I’m not a triathlete so I’m no help on fitting in biking and swimming, but I just wanted to say that you are absolutely amazing for starting a workout at 10 p.m. That’s past my bedtime. (I wish I were kidding).
I am tired just reading this! You are doing a great job!!!
Wow what a week! You’re doing amazingly. I like the sound of your 10×1 minute speed session for running. I’ve had to reduce my speed sessions for a little bit while I’m just recovering from an injury niggle. So annoying. But can’t wait to get back into it when I’m fully recovered.
Awesome week of training! When I was training for my first 70.3 earlier this year I had to travel 2 times for work and it made it hard. But I was able to stay at a hotel with a pool (small but better than nothing) and I found a local rec center that had spin classes!
I’m so thankful to have stumbled across your blog today!! I am a big runner but have a long-term goal to do a Half Ironman one day. I just looked at your list of races and am amazed at all the triathlons you have done. Wow!! I look forward to following along and learning how you squeeze it all in. I’m a mom to three kids (two of them are little ones) so finding time is my biggest challenge these days. In two years, however, the youngest will be in Kindergarten so that may be my time to step up training and try to make this happen. 🙂
As for my training last week, I’m in PT right now for some cartilage issues that I’m having with my knee. I’ve had to take almost the entire summer off from running and am hoping the orthopedist gives me the thumbs up to start running again soon. Until then, I am enjoying the opportunity to finally catch up on reading some blogs and finding new bloggers to follow!
Hi Kristen! I’m so glad you found me, and thanks so much for stopping by! I’d love to chat more about your triathlon aspirations. I know you can do it! So sorry to hear that you are recovering from an injury. I’m glad though that you are being smart and taking the time off you need to get better and back on the road. I look forward to hearing more about your journey! xoxo
That’s so awesome! Even though you missed a couple workouts you planned for you still rocked it! Very intrigued by your swims. That is terrifying to me for some reason. My training last week was not all I hoped for because we had some sickness going around and I had to go out of town to pay a speeding ticket. Super annoying! This week I’m definitely trying to do better. I also need to get in more strength training. It’s so hard to fit in runs, stretching before and after, plus strength training with 2 kids and all of life’s stuff. Got to figure out our though. I do love the craziness!