This was my first full active recovery week and I got to take it easy and go a little lighter than usual. It was perfect timing given the less than ideal weather, intense training in previous weeks, and the weeks of building and hard work about to be endured. The weather forecast for the next week looks amazing – it is supposed to be in the 60s and 70s – which are perfect temperatures for training.
Monday: Good ol’ day of rest.
Wednesday: I had to drive to Corvallis for a work meeting and live webinar, so I decided to take my running clothes and get my speed work done at the track on campus. Nothing like a bright red track to wake you up!
It was a picture perfect day in Corvallis and people were out and about everywhere – a great distraction when doing sprints (I’m one of those people who runs faster when people are around). Coach had me run 18 x 30 second sprints with 30-second active recovery rest intervals. I did 5.25 miles averaging a 7:23/mile pace.
It was great to make the beautiful two and a half drive home after an awesome workout. Oh, and the several inches of snow from the day before? Gone. No evidence left behind. Welcome to Bend.
Thursday: Although I was supposed to do a light bike ride in the morning and run in the afternoon, my mom and I had planned a girl’s day and decided to go up XC skiing in the morning and do a bike ride in the afternoon. I love her adventure and spirit when it comes to enjoying life!
We started the day with a 1 hour and 30 minute out and back on our skis. Even though the snow days are numbered, they had groomed the trail that morning and the conditions were great. We did a big out and back and finished by skiing out to one of the shelters that has a great view of the area.
After skiing we grabbed a bite to eat and headed out on our bikes for an afternoon ride. Physically, I probably did a little too much for a recovery week as my muscles were sore and fatigued later that evening and the following days, but it was worth it.
Friday: 2000m swim and a 1 hour and 15 minute trainer ride. This was a “meh” day for me because I was really sore from skiing and did not feel like exercising. Furthermore, it was a light and easy day for me, which made me think that taking a rest day would only be one step down. The foam roller and I became best friends today.
Saturday: My FIRST brick of the year – woohoo. I was actually really excited about this because the last time I did a bike-run transition was during the Pacific Crest Duathlon, which was incredibly challenging for me. With all of the training I have been doing, I was curious to see how my body would handle the quick change from bike to run, and at the end of the training week. Coach wanted me to do a 90-minute ride at endurance pace, followed by a 30 minute run. I started off in the morning, knowing that the forecast called for rain in the afternoon. Although the temperatures were perfect, the wind whipped me around giving me a run for my money coming back. I ended up doing 28 miles with roughly 1,000ft of elevation gain. Not bad.
Once I arrived back home, I quickly stripped off my bike shorts, threw on my running shoes, and was out the door on ice cold (numb) feet. My husband decided to bike along side me for support and entertainment. It took me about a mile to regain feeling in me feet, and once I did my pace increased significantly. I ended up doing 3.66 miles in 30 minutes (8:12/mile pace). I was incredibly relieved and happy to see this number.
Later that evening my husband cooked an amazing garlic pasta dish topped with baby tomatoes, Dungeness crab, and Parmesan cheese. It was one of the most delicious meals I have ever had and was just what I needed after a hard workout.
Sunday: 2100m swim and rest day. This swim was particularly rough for me because I became frustrated with my speed and lack of improvement. As someone who is new to the sport of swimming, I feel like I have worked incredibly hard these past weeks to get faster and stronger in the pool, but the results just don’t seem to be that significant. At least when you get teary eyed in the pool no one knows – pool water makes for excellent camouflage.
Later that afternoon the sun was out so Justin and I decided to do a little yard work in prep for spring. Even Benny joined in on the fun, although he wasn’t much help. Nothing like a playful cat, hard working husband, and some vitamin D to help me to relax and smile.
Week 6 Totals:
Swim: 2hrs 33mins, 6,600 meters
Bike: 5hrs 43mins, 100 miles
Run: 1hr 08mins, 9 miles
Skiing: 1hr 30mins, 7 miles
Time: 10 hours 54 minutes
This week definitely had ups and downs as far as my energy level, and I felt as though I was at the point to where my body needed the rest and lighter workouts. It also allowed me to mentally recharge in prep for the week ahead, knowing it is going to be a build week and one of my hardest yet. Today I kick the week off with a 4-hour bike ride. The weather looks perfect. My schedule is open. I’m ready to get it done. Feeling pumped!
Thank you all for the clothing and accessory recommendations for my triathlon shopping list. I am planning to order a couple kits from Coeur, SOAS, and Zoot to see what fits and feels best. A new swimming suit is also in the works.
What is your favorite food/snack to fuel with while doing long rides?
Tips for getting faster, stronger, or, in my case, avoiding pathetic meltdowns in the pool?