Last week was the official start of my “training plan” for Ironman Arizona. I use that term loosely as I don’t have a coach and don’t have a specific “plan” that I am following. But I’ve decided that since I’m 40 weeks out, I should focus my journey a bit more on achieving the goals I have for myself at IMAZ in November. So I let my mantra dictate my week!
Quote of the week:
“Show the f*%k up!”~ME
Swim: 8300 yards
I just love when I see 12x100s in Training Peaks (even though I put it there 🤣🥳)! Thursday when I started this swim, I felt like I was swimming through mud, but I reminded myself to show the f*%k up and stick with it. After a solid warm up, I still felt I was swimming through mud, but told myself that I just needed to show up for THIS interval…and ya know what?! By the time I got to the “fast” efforts, I was feeling like I was moving efficiently through water instead of fighting the mud, so keep showing up in THIS moment!
- Warm up:
- 300 swim
- 4×50 drills
- 200 swim
- 100 kick
- Main Set:
- 4×100 easy with 20 seconds rest between
- 4×100 moderate with 20 seconds rest between
- 4×100 fast with 20 seconds rest between
- 500 pull with paddles
- Cool Down:
- 200 any stroke
Bike: 87.2 miles
Saturday I showed up for some sweat equity. My brain said, “blah, blah, blah” at the 2:15 endurance ride and tried to sabotage my success by talking my body out of succeeding, but thankfully my body was stronger! My brain would rather have intervals instead of an endurance ride when riding indoors, so I had to show the f*%k up and pull my brain back into my workout multiple times throughout this ride.
Run: 22.1 miles
I had a lot of great runs this week (with a couple of them being outdoors…yay for our *heatwave*), but the one that I had to show the f*%K up for the most was Monday’s speed work on the treadmill. It was structured as:
- 15 minute EASY warm up
- 4×4 minutes FAST with 4 minutes EASY between
- Cool down EASY to 50 minutes
I have done this workout a few times since the start of 2021, so I had a baseline that I felt I should be able to hold for the FAST efforts. This baseline was 7.8 mph (7:41/mile pace) at 1.0% incline. I decided to really challenge myself and push my limits by running “my pace” for these 4 minute FAST intervals at 8.0 mph (7:30/mile pace) with the 1.0% incline. The first 2 intervals were tough, but tolerable. By the 3rd interval I was spitting out positive words (Courage, Believe, Show Up, Limitless, and Strong) whenever I could get enough of a breath to talk out loud to myself, but they were on repeat in my brain. The last interval was all guts and determination!
Snowshoe: 4.89 miles
It finally warmed up enough (kind of…is +3*F windchill warm enough?!?!) to venture outside and snowshoe for a bit on Wednesday! It was fun to get to see one of my Coeur Sports Collective Beat teammates and play in the snow together! Our adventures were short, but it was good to catch up in a COVID safe way! We had a few more snowshoe adventures later in the week after it warmed up even more and felt like a *heatwave* when it was in the 20s.
Strength Training: 15 minutes of core strength daily
3×30 minute full body workouts
2×30 minutes of yoga
Weekly Totals: 17 hours & 2 minutes
Attitude of Gratitude:
What were your highlights from week 7 of 2021?! What mantra(s) do you turn to?!