Ironman Arizona: Week 2

I took a mini-break from blogging last week because yet again, I got sick (picture me shaking my fist at BART and its copious amounts germs and wet seats). Thus, with a sick day, lots of sleep, three holiday parties and enough DayQuil to get me through my workouts, it was nothing short of a completely packed week.

Monday, 12/12: Swim (a.m.) / Run (a.m.)

WARM UP:
2 x 50 FORM (20’RI)
4 x (25 BBP, 25 EASY) 15’RI
2 x 50 KICK (15’RI)
4 x (25 SBBP, 25 EASY) 15’RI
MAIN SET: 6 x 100 FORM (20"RI)
COOL DOWN: 2 x50 Non-Freestyle

My first double workout! Started with a 1300 yard swim, again focusing on drills and form. Put your head far down enough into the water so your booty slightly pokes out. Followed by a 4.6 mile run in 35 minutes.

Tuesday, 12/13: Run (a.m.)

HILL REPEATS:
10′ RUN @ HR Zone 1-2 (LVL3-4)
30” RUN on the flats @ HR Zone 3-4 (LVL6-8)
5 x [30” UPHILL @ HR Zone 3-4 (LVL6-8) (Easy Jog Downhill RI); 30” Out & Back @ HR Zone 3-4 (LVL6-8) on the flats]
Run the uphill at the same effort as on the flat, but at a lower overall pace.
2′ WALK RECOVERY
10′ RUN @ HR Zone 2 (LVL4)
5′ WALK Cool Down.

Four mile hill repeat workout that I tried to adapt to the treadmill (all treadmill runs will now always be at at least a one percent incline).

Wednesday, 12/14: Swim (a.m.) / Cycle (p.m.)

WARM UP:
2 x 50 FORM (20’RI)
4 x (25 BBP, 25 EASY) 15’RI
2 x 50 KICK (15’RI)
4 x (25 SBBP, 25 EASY) 15’RI
The Drills, & their abbreviations listed above are described in the file I have attached to this workout. They also contain video links for you to view. Feel free to call me if you have any questions.
MAIN SET:
200 FORM (20’RI)
100 FORM (20’RI)
200 FORM (25’RI)
100 FORM
Cool DOWN: 2 x50 Non-Freestyle

I woke up and swam 1300 yards, again focusing of form, but with a hint of endurance training in the main set. Post-run, I started to feel the sickness hit me. NO!!! I took it easy throughout the day I naively decided that I would cycle that night and not rest. Bad idea for two reasons: I found out that my poor trainer in DEAD. As in RIP bike trainer, I thought I could get away with buying a $25 used one from a garage sale, but instead we wasted $25 on someone else’s problem. I am now in the market for a new trainer. Sales and recos are welcome! Second, I didn’t listen to my body and rest.

Thursday, 12/15: Rest Day

Sweet, sweet, rest. However, I did venture out with my friends and some new ones (hello meeting people off of Twitter) to see Bring It On the musical. In all seriousness, just let me tell you this: IT. WAS. AMAZING! Take this as someone who fell asleep in CATS when it was playing in NYC. The performers were so amazingly talented and the stunts, HOT DAMN, the stunts. Everyone must go see it. NOW!

Friday, 12/16: SICK!

I should have listened. Dang it. Instead, I took a couple of a.m. work meetings, then ended up taking a sick day and sleeping for almost five straight hours.

Saturday, 12/17: Cycle (a.m.) / Run (a.m.)

 
If you can see the theme, I was determined to get my sweat on given all of the holiday that I was about to indulge at. I know, I know…not a good idea. Thus, I took an easy hour long spin class and followed it with my first-ever cycle/run brick. The run was only 1.2 miles, but just enough to start getting my legs used to the multi-sport “jello” feeling.

Sunday, 12/18: Rest

What is wrong with my eye?! Oh, it’s the wine…

Much needed rest. After Saturday night’s holiday party and the cookies I made for the party on Sunday, there was no way I was going to be able to make up anything I missed on Friday.

I still feel weird writing these recaps, so thanks for hanging in there with me on these! How was your weekend? Party indulgences?

Happy Running!