Last week was 11 weeks until race day. This is the first week in the green since the week of April 21, 2014. I am so grateful to be back to completing all of my scheduled weekly workouts and back to running…even if it is on the track with the white line between my feet. 😉 Here is a quick review of my week:
Am: 2600 meter Swim in 1 hour (2843 yards)…short ladder workout
PM: 2:10:00 Brick workout… 2 hour ride (37 miles) followed by an easy 10 minute run (1.1 miles) off the bike
AM: 10 mile bike commute (round trip) to the Iowa State University Track for a 50 minute run (5.86 miles at an 8:32 average pace) around the track while line running
AM: 1 hour strength workout
AM: 2600 meter swim in 1 hour (2843 yards)…base drill workout
PM: 3:00:00 bike ride (52 miles) with 2×20 minutes really pushing the power (but the battery in my power tap died part way through the first set, so I was going on feel instead of actual power numbers).
AM: 2000 meter swim in 1 hour (2187 yards)…Fast 50s and 100s
Easy 20 minute run around the track with the line between my feet (2.2 miles)
45 minutes of strength training
Acupuncture on my left leg to try to release the muscle tension before the weekend’s workouts…
PM: Tragedy struck…
One of my 13 year old students from this last year was killed while cycling. To make it even worse, his twin sister was with him when the he was killed…
REST DAY…Definitely needed this more emotionally than physically.
7 hour Ironman Practice Day:
- 2500 meter swim in 1 hour (2734 yards) with a 1500 meter time trial in 32:49. This wasn’t a very good swim for me. If there were ever a day when I might drown while swimming, it was Saturday morning, but I pushed through and survived.
- 5 hour bike ride (78 miles) with an average speed of 15.9 mph and relentless winds. We had headwinds or cross winds for all but about 20 miles. At one point I was yelling profanities at the unforgiving winds.
- 1 hour run was to follow the bike, but we were only able to complete 45 minutes of running before the thunder, lightening and downpours started. I don’t mind running in the rain, but I won’t risk getting struck by lightening. There was a little rest between the bike and run since I had to drive to the track for line running. I managed to cover 4.75 miles in 45 minutes around the track (9:28 average pace). I was shooting for 10 minute miles, but I struggle with running slowly off the bike.
- Overall: 84.3 miles covered in 6:40:00…I felt really good and could have kept running, which made me happy. While my running isn’t where I would like it to be…yet, I felt really good about where I am at after this workout.
1 hour of line running around the track…this was the first time I have ran over 1 hour since May 4. I was super excited…even if it meant running circles around the track…
25 minutes of core work followed this track run.
Weekly Totals: 20 hours & 23 minutes
Swimming: 10, 608 yards
Cycling: 172 miles
Running: 21 miles
Strength Training: 2 hours & 10 minutes
I really need to get back to incorporating yoga into my weekly workout routine, but with 20 hours of training, I’m not sure where to fit it in.
On average, how many hours a week do you workout? Can you imagine fitting 20 hours of exercise into your weekly schedule?