Tuesday, August 9, 2011

Week 11 Tri training RECAP!

by Rachel

This week I introduced bricks into my training. For those who don't know, a brick is where you do one event right after the other. The most common one (and the one that triathletes most need to practice) is to bike, then run immediately afterward. This gets your body used to running on tired legs and mimics what you will be going through on race day. So it's a MUST for someone training for a triathlon to do at least a couple brick workouts before the big day!

My back is 100% better and SOOO glad for it! This week I noticed, however, some numbness two different times in my left fingers... I am left-handed, and have had bouts of carpal tunnel pain several times in the past, and I'm pretty sure this is related. I really hope it behaves!

OH - and I hit my ultimate runners weight goal (115) on Sunday after all my workouts lol - even if I only saw it once and then it went right back up after a family bbq (lol) - who wouldn't be excited about that?? We'll see if it returns by the time race day rolls around :)

bike to work (8 miles)
hill run (3.35 miles)
workout (pushups, crunches, planks, lunges, back & ankle strengthening)
Ran out to check out the beach/cliffs and got 5 good hills in - 9:25 pace

bike to work (8 miles)
swim (1 mile)
first swim in my new WETSUIT!! I ended up doing 1 mile in under 34 minutes and so I continue to lower my mile time every week - although I will attribute some of it to the wetsuit this week lol
I ended up with a rash on my neck from a rubbing spot on the collar of the wetsuit, and a couple of red spots on my back... I think I will survive :)

bike to work (7 miles)

bike to work via Torrey Pines (14 miles)
BRICK! run after bike (1 mile)
Biked up Torrey with a 14.1 avg speed for the 10.3 miles - which is my fastest yet :) - then dropped off my bike and ran a mile right after... in 8:40! Crazy fast for me, and it felt GREAT!
It was also my first test of long distance nutrition - I ended up doing 3/4 scoop of Hammer Perpetuem (cafe latte flavor) in my water bottle, and 2 seeded dates. I made sure to drink my entire water bottle on my bike, and eat the dates (which were nice and soft! - easy to eat)
I really liked this combo and will continue to build on it - I think this will work awesome for me!

bike to work (8 miles)
tempo run (3 miles)
workout (pushups, lunges, planks, back & ankle strengthening)
Paul ran up to meet me at work today - so I waited until he got here and ran with him! 1.5 miles out, hang out for a few minutes, quick kiss, then run back! :)
9:01 avg!


swim (1/2 mile)
bike (let's call it 13 miles)
run (6.4 miles)
Woke up early to kickstart the day - drove down to La Jolla Cove for a morning swim! Let me tell you it is AWFUL to try and find a parking spot at the cove around 9am! I drove to a spot I learned about a few weeks ago and hiked in to the cove - only took me about 10 minutes to walk over.
Didn't find anyone to swim with, so I went by myself, with others leaving before and after me - swam out to the 1/4 mile buoy, swam around out there a little bit trying to find someone to swim back in with - found two ladies checking out a school of fish :) - then finally saw people making their way back so I hitched a ride with their group and swam back in lol
No time for my swim - I didn't have a good way to time it - but I felt pretty good about it considering I was at the cove, swimming more or less by myself, and I didn't freak out!!!
Next up was my bike/run brick! I decided to spin on my spin bike for 50 minutes before taking off for my 10K long run - this is the first time I've ever used my spin bike lol - the seat is just a tad crooked so that continued to bug me throughout the whole ride - I'll have to figure out how to fix that... but watched a good episode of Top Gear while I biked so can't complain too much lol
Took about a 10 min break to map out my route and get my butt in gear - then off for my 10K which ended up being 6.4 miles and I averaged 10:06 - to be honest, the fact that I biked beforehand didn't bother my body at all! I was mucho relieved :)
Nutrition was:
pre swim - toast w/ PB, applesauce, and banana - and coffee w/ soymilk
during bike - water bottle w/ 3/4 scoop of Perpetuem, 2 dates
pre run - gel made with Perpetuem, chia seeds, applesauce, and water
during run - 1/2 a water bottle
I felt pretty good with the eats/drinks I planned out - the gel was an experiment and it seemed to work out pretty well - I didn't bonk out on the run and that's the point of all of it right?

Weekly Totals:
Swim: 1.5 miles
Bike: 58 miles
Run: 13.75 miles
Pushups: 120
Lunges: 130

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