My third week of Ironman Boise 70.3 training was both a challenge and triumph. My coach has decided to increase both the intensity and endurance of my workouts a little more quickly than normal because I started training so late. I should technically be in training week six or seven, not three. Therefore, I have some catching up to do if I am going to power through come race day. This was my first full week of training, without any weekend getaways or travel plans, and I felt great!
Monday: REST DAY! Mondays are typically my rest days and the day that I get to run errands and put in a long day at work. Again, because of the exercise study that I participated in, I was supposed to rest ahead of Tuesday’s testing.
Tuesday: 35 minute run at 85% for a total of 4.7 miles. As I mentioned last week, I am participating in a study examining appetite hormone changes in female athletes. This week was much more challenging than the previous week as I had to fast for 4 hours before the study, have my blood drawn, and then run for 35 minutes with a 5% incline at 85% max. I was also experiencing major cramps from that female time of the month. It was bad. I had a tough time following through and pretty much came crashing down at the end of the run – primarily from the sharp cramps. After completing the run, I had my blood drawn every 15 minutes over the next hour. Once that was finished I was ecstatic. I had survived my fear of needles. The researcher, Stephanie Howe, who is also an incredible elite endurance athlete in the US, said she would provide me with my results once they are ready.
Wednesday: 2000m swim and 90 minute ride (26 miles). I had to take advantage of the gorgeous spring weather and take a scenic ride along the Crooked River. My mom and her friend had scheduled to get together for a ride, so I invited myself to tag along and ride ahead. It was a great workout with a couple climbs and, of course, a headwind.
Thursday: 1550m swim and 75 minute ride on the trainer (24 miles). My husband had surgery that involved removing a good amount of excess bone from both of his pinky toes, thus I wanted to stay close by in case he needed anything. I got to be the nurse and errand runner, as he had to stay off his feet and keep them elevated for several days.
Friday: 58 minute run for a total of 7.25 miles, followed by 30 minutes of strength training. I was spoiled with another beautiful day and it was glorious to get some fresh air while looking at a blue sky.
Saturday: 2 hours and 50 minutes on the bike for a total of 50 miles. Justin convinced me not to “overthink” my long ride for the week, as I started to reconsider and examine alternative options, and to just get it done. So I did. It was my longest ride of the season thus far, with 900ft of elevation gain, and a lot of time to myself out on the road. Even though there was a fierce headwind during that last 20 miles, I felt strong and unstoppable once I had finished. This particular ride inspired my previous post on mental strength.
Sunday: 1800m swim followed by a 60 minute run (7.28 miles). Waking up with tired legs, I was not sure how I would handle a swim-run brick. I decided to get to the pool as soon as it opened to avoid any procrastination that might occur if I were to stay in my cozies sitting on the comfort of my couch. Once I completed the swim, I immediately changed into my running clothes and was off, wet hair and all. The first mile was a bit wobbly as my legs were still fatigued from the ride, but I eventually got into a groove and finished strong. I choose to run a great route through downtown Bend and along the river.
Week 3 Totals:
Swim: 2hrs 20mins, 6,230 Meters
Bike: 7hrs 25mins, 131 miles
Run: 2hrs 35mins, 19.24 miles
Strength: 30 minutes
Time: 12 hours 50 minutes
I was really happy and fortunate to complete a number of these workouts outside, as the winter months have really hindered the opportunity to train on anything but a treadmill and trainer. There are countless places to ride and run around Central Oregon and I look forward to taking advantage of the many opportunities to explore and discover new territory.
This week definitely gave me the confidence I needed to take charge of my workouts and prove to myself that I could complete everything that my coach had planned for me. Knowing that the upcoming week is going to be even more challenging, I feel confident that I can get the work done.
Do you ever find yourself discovering new routes or trails near your home?