1/2 Ironman Training
I've decided to try something new. I'm going to devote an entire page to my 70.3 training. "Get Moving" will feature periodic updates, but for those looking for specifics (like my beloved Coach) can tune in here.
Week of 9/8
Last week was a tough one...capped off with 70 miles in 2 days Sat and Sunday. It was challenging and built a lot of confidence in me as I faced some tough workouts. This week is a recovery week and I have 3...count em' 3 rest days this week! I can't tell you how strange it was this morning to not have to pack a gym bag! Tomorrow night I will take the first of 4 professional swim lessons in an effort to improve my stroke and efficiency in the water. Oh, and I get to sleep in Sunday!!!
M - REST DAY
T - swim class
W - speed workout (3x1/2 hard with 1/4 recovery) and core class
Th - 1 hr bike
F - REST DAY
S - brick workout 35 bike, 7 mile run
Sun - REST DAY
Week of 9/2
M - Swim 2000 M
T - 2 hrs on the bike (I hate riding on the trainer!)
W - Track workout, 7x1/4 fast with 1/4 recovery (this workout was fun...I felt fast)
Th - Swim 2000 M
F - res
S - Bike 56, run 3
Su - Run 12
*A few weeks of running, swimming, and riding....sorry I didn't log them.
Ok, I am missing a few weeks. No time to fish out my old workouts, so we'll start with this week.
M - Swim workout (1800 meters - yikes)
T - 1.5 hrs on the bike
W - Track workout (8x2.5's fast - yikes again!)
Th - another swim, (1800 I believe)
F - rest!!
S - 9 mile run at 1/2 marathon pace
Su - 40 mile ride, 3 mile run
Week of 7/14 - Time to put it in gear
M - swim workout (endurance swim - 1800 meters. I can't feel my arms right now)
T - more time on the trainer
W - another track workout, though this one looks fun with 1/4 mile repeats
Th - another swim
F - REST
Sat - 9 mile run
Sun - 30 mile ride (I'm going to need my girls to help me get through this)
Week of 7/7 - This was a tough week (especially after a long 3 day weekend).
M - swim workout was tough - about 1500 meters
T - 2 hours on the bike (the trainer is sooo boring)
W - Track workout (in 95 degree heat - awesome)
Th - Another swim
F - REST!
Sat - Bike 25, run 3 (and boy was it hot out)
Sunday - Run 8 miles (not nearly as bad as I expected!)
Week of 6/30 - This is a recovery week for us (though I am feeling jazzed about the workouts from last week and would like another tough week). But I trust my coach when he said recovery weeks make us stronger.
Monday - 1000 meter swim (10x100's) - this should be a nice fun workout
Tuesday - core/stretch (I'll probably do yoga and core at the gym)
Wednesday - speed workout
Thurs - core/stretch
Friday - 60 minute ride (probably on the trainer for me)
Saturday - 6 mile run
Sunday - 20 mile ride easy.
Week of 6/23
Monday: 1400 meter swim with some speed intervals (man my arms were sore with this one)
Tuesday: 90 minutes of riding (I chose to ride inside on the trainer while watching "John and Kate Plus 8" on TLC)
Wednesday: Rest day (due to the rain and how I was feeling I decided to switch Wednesday with Friday which was to be a rest day)
Thursday: Speed workout from Weds (great workout! See the Get Moving blog for details on my rainy run)
Friday: Swim workout (roughly another 1400 meters. This swim was fun and went by quickly. The set had 2x500's in it and I was a bit discouraged with my 500 times, but happy I felt good in the water)
Saturday: 6 mile run (I missed the cooler temps by sleeping in and had to pay the price by doing 6 miles on a treadmill. BORING)
Sunday: 30 mile ride with some rollers (This was a really fun ride that I'm going to blog more about soon. Nothing like a rolly ride with some of your favorite girlies).