I was looking forward to the lower volume recovery week. I knew that I needed it and was ready for a bit of a reset. The week started out strong with a core workout at home on Monday, followed by some more puzzle action, I'm wild and crazy with all these puzzles. Haha. At least they are keeping my brain functioning.
Tuesday I led our work run club again. We did 20 minutes easy around the neighborhood of the office. Same small group as the week before. But, we did go a bit further and faster than last week. Yay for progress! Then I headed to the pool for our coached swim. For the first time in a while I finished the full set in under an hour AND I managed to keep a steady 1:50ish pace for most of the set. Whee! Serious progress being made in the pool, very very excited about this. After swim I headed with the team to dinner at a place in Culver City, Blaze Pizza, and had a delicious gluten free pizza. I was definitely riding high off that workout for a few days.
Wednesday evening I did a solo trainer ride, as the group ride was cancelled due to the impending apolcalyptic rain storm bearing down on LA. It was a tough workout, and super sweaty. Like gross sweaty. I had to turn the ceiling fan on so I wouldn't completely melt. It was a tough workout, but totally worth it. After I finished I got in another core/strength workout. Then I worked on my puzzle a little bit more. I got close to finishing but needed to get to bed.
Gross sweat trickling down my arm. So sweaty.
This fan is what saves me from totally melting during hard trainer workouts.
So SO close!
Thursday morning I woke up to meet up in Santa Monica for a group run. I kept my fingers crossed that it wouldn't pour rain on us during our workout. I don't mind running in the rain, usually. But, when I have to get ready for work immediately after, and don't have access to a shower/hair dryer, rain is not helpful. Luckily for us it didn't rain on us. There was plenty of puddle hopping, but no rain drops. This run started off really strong, and then I majorly positive splitted. I have no idea what happened. I keep doing this. I really need to focus on my run splits more. My coach and I discussed this after the run and decided together that my focus on Sunday during Desert Tri (more on that in a moment) needed to be on the run and keeping even splits. My goal would be 10:30's the whole way. I know I can do this, and it seemed like a good thing to focus on since I'm not in "racing" shape just yet. No run club at work on Thursday, everyone got back in late and they were all pretty tired with the end of the month craziness. Thursday night I finished my puzzle and watched lots of crappy tv and started packing for the weekend. Luckily my new wetsuit arrived on Thursday night, just in time for Sunday!
Lots of puddles but no rain on the run
Arrived just in the nick of time!
It was quite rainy/flooded on Friday am. And, it just continued like this all day
The car was stopped when I took both of these.
Saturday morning we had a modified workout. Since it had been raining tons on Friday, was supposed to dump rain all day Saturday, we had a group trainer ride instead of the Amalfi loops (hills) we were originally supposed to do. I headed out to the Santa Monica Civic Center and we set up under the awning for a 55 minute spin. Off the bike we had a 17 minute transition run up the beach. My left shin was feeling a little off during the run, but I figured some stretching and I'd be fine. I averaged about 10 minute miles on this run, and that gave me some real hope for Sunday's race goal.
Instead of doing a whole separate post for Desert I'm just going to include it in my weekly recap. I'll keep it as short as possible. Since I wasn't "racing" it doesn't deserve a whole post. Here goes.
After practice I headed out to the desert with Riz. We stopped for lunch on the way and then straight to the race site. We got there around 2:30. We saw the Ironteam, who were out there racing on Sunday as well. I headed to registration and picked up my race packet and then we headed down to the water for a practice swim. It was my first swim in the new wetsuit. Its a much better quality than my previous full wetsuit, but it might be a touch too big. It's okay though, this is the only race I'll wear it for, hopefully I'll be in my sleeveless by May, as long as the ocean is warm enough. I swam with Riz and one of my tri team teammates, on her first ever open water swim for a couple of loops. Then I did a few more solo. The new wetsuit is so much nicer than the old one. Wowza. The lake was pretty warm, and I wondered if I should have brought my sleeveless with me, but I didn't so I decided not to think about it.
That night Riz and I wandered over to the Mexican place across the street from the hotel (like a block away). It was crowded, but we got a table quick and the food was really good. We got back to the hotel and I finished getting ready for the next day. Our roommates returned and told us what time they were planning on leaving in the morning, so we decided to head out at the same time - 5am. I set my alarm for 4:30 and fell asleep fast.
Terrible timing chip, totally cut up my ankle.
My goal for the swim was to make it feel like a decent workout and focus on bilateral breathing (this is new for me this season). I have never done this in open water and was hoping today would be the day. As my wave started I ran in to the water and got caught in a tiny cluster of people. Once we rounded the first buoy and I settled in I focused on my breathing and getting in a good workout. I was able to successfully bilaterally breathe - yay! Starting in the swim I felt a little like I was going to throw up, which was uncomfortable, but I just kept going. And, I was out of the water in about 25:30ish - which works out to be about 1:55/100, yay!!! The timing mat is a bit of a jog away, so my official time was 26:43.
Finally shook off the bad white cap juju.
No race pics at this point, so you're getting
random photos to break up all the words.
(None of these scenery pics have filters - just pure desert awesome.)
About a mile in to the run my shin started to act up. I could feel it, a lot. I kept stopping to stretch hoping for improvement. It wasn't getting better, and, I walked way more than just my interval. I just didn't want to cause a bigger problem. I thought I would catch up to a few people, but quickly realized that this run was about survival. I was a little disappointed because the weather was perfect and not hot at all and I actually could have run harder if my shin hadn't been so angry. I finished the run in a disappointing 1:12, averaging 12:00/mile. I won't lie and say I wasn't upset about it. But, I knew that this wasn't a day about PR hunting. And, while I didn't hit my goal for the day - running even splits at a 10:30 pace - I did actually run the last mile fastest, so there's that. I have bigger goals this season and this race was not one to pin any hopes on. I went to the med tent, got ice for my shin and talked to my coach about what happened. With a modified schedule for the week - no running til this weekend - I'm hoping my shin starts to behave better.
We headed to lunch at Chipotle and then drove home. With that, the recovery week was in the books. And, I was spent. I did do less overall hours of working out, but my mileage went up - whoops! That's what happens when you have a race on a recovery week, not smart. But, I'm ready to go in to this next week strong and looking forward to what's to come. Bring it on build!
This dude was so happy to see me. This is him being a terrible beggar.
Week 7 Training:
Workouts: 10 (including core)
Time: 8 hours 18 minutes (35 minutes core/strength; 1:40 swim; 3:15 bike; 2:48 run)
Distance: 4820 yards (2.74 miles); 57.7 miles bike; 14.43 miles run (74.87 miles total - oops - higher volume on a recovery week, guess that's what happens when you participate in a race on that weekend)