Ironman Arizona: Week 28

Week 28 was what one would call mediocre.

To be honest, it was actually quite frustrating as I could tell my body was getting tired, slower and it’s desperately craving a vacation. But of course, being tired and stressed is no excuse in Ironman training and I plowed through the workouts. The quality might have been questionable, but at least they were done.

So here’s a look at week 28 and as you read this, play Drake’s “Fancy” through you’re head. It’s today’s post soundtrack , makes absolutely no sense and gives this post some more swagga – Oh you fancy, ‘huh?! Nails done, hair done…

Mon., 6/11: Rest

Tues., 6/12: Run/Core

Tuesday intervals on the treadmill. As a former treadmill devotee, I’ve been finding myself moving my schedule around just so I can avoid the gym and do all of my workouts outside.  This was the first workout I’ve done at the gym in a while and I wanted to get outside the entire time. Here’s what went down:

10′ Warm Up @ Zone 1-2
4 x 100m Strides (100m Easy Jog/Walk RI)
5′ Run @ Zone 2-3
3 x 800m @ Zone 4-5a (5-10k Pace) 400m Easy Jog/Walk RI
2′ WALK
2 x 400m @ HR Zone 5a+ (5k Pace) 400 Easy Jog/Walk
Any remaining time of the 50′ total run @ Zone 1-2.

Wed., 6/13: Yoga

My legs were being cranky SOBs so I decided to give them some TLC while I LOL’d at a yoga DVD. Is that enough three letter acronyms for you?

Thurs., 6/14: Ride

More indoor training with the Kardashians. I’m pretty sure I should stop telling the world that I watch that train wreck so often, but I suppose if I have a few vices, the Kardashians and Starbucks aren’t too deplorable.

Fri., 6/15: Swim

This week was was weak (see what I did there?) in the swim department. Because of a few “life” situations I was only able to get in one swim and much like the rest of the week, my body was throwing a first world tantrum. I flapped around the pool long enough to complete the workout, shake my head in disapproval and then head on my way. Here’s the workout:

WARM UP:
2 x 50 FORM (10"RI)
2 x (25 DRILL, 25 EASY) 15"RI
2 x (50K, 25 EASY, 25 BUILD) 15"RI
4 x (25 FIST, 25 BUILD) 15"RI

MAIN SET:
500 MODERATE (30"RI)
Note your pace per 100 for this 500 and try to swim the remainder of the workout at this target pace.
400 MODERATE (20"RI)
200 MODERATE (20"RI)
***2′ REST***
400 @ HALF IM RACE EFFORT

Sat., 6/16: Long Ride

Oh heeeeeeeeeeeeey, summer. You and your 104 degree temps are not welcome. Please reference my open letter to you from earlier this week.

 
Apparently Lola loves me more when I have a second layer of salty sweat skin. Or maybe it’s because of how super gorgeous I look after riding. Yes, that must be it.

I spent the rest of the day at the pool celebrating my friends grad school graduation. I think I’ll invite myself to his place more often.

Sun., 6/17: Long Run

12 miles where I continued to struggle in the heat. I know that as much as I loathe it now, it is actually great training and that-that-that-that-don’t-kill me, will only make me stronger. Yes, that is in reference to Kanye West — isn’t he just the most humble sage ever? So wise. So gracious.

With Chicken Face out of town for Father’s Day, Lola insisted on photo messaging him her love. Isn’t she so talented?

If you’ve made it this far, thanks for hanging in there on one of the most random and very serious weekly recaps to date – Internet high five!

I closed out week 28 with:

8 hours and 55 minutes of training:
2,100 yards swimming
73.6 miles cycling
18 miles running
15 minutes strength training
30 minutes yoga

How did your training week go?

Happy Running!