I went into last week expecting to be exhausted and depleted from a big training weekend up in Mont Tremblant. 100+ miles of biking and almost 20 miles of running – including 4 days of running in a row, which is a rarity for a heavy, not-running-focused athlete like me – was sure to wear me down.
Except…it didn’t. I did some hill repeats on my bike that were just fine, my swimming paces were OK, and running felt great. I even pulled off a nearly 21 mile run at 9:32 pace as a solo effort, which, while mentally difficult, is huge for Ironman race day, where I’ll be spending 13+ hours in my own head.
A normal person would look at this week and be pleased that they weren’t ground down and could jump right back into training after a big weekend.
However, we have established on many occasions that I am not normal, so instead, I’ve decided that I obviously haven’t trained hard enough, and I’m now about to start taper with insufficient training load and fitness.
Monday: Rest day.
Tuesday: 45 minutes of strength training in the morning, then 3400 meters of swimming alone in a hot pool, including 40 50s at right around 1:22/100m pace.
Wednesday: 15 miles of hill repeats on the bike, where I found some hills near home that resemble the tough part of the IM Mont Tremblant course.
(For curious DC locals: Follow Loughboro. Bottom is at Sibley Hospital, top is at Nebraska and Foxhall.)
Thursday: 6 miles of speedwork on the treadmill, including 8x600 @7:03/mile pace.
Friday: Short 2500 meter swim.
Saturday: A 100% solo 20.6 mile long run in 3:16 (9:32/mile pace). It was cooler and less humid than it has been recently, but the heat was definitely creeping up towards the end, and I couldn’t get enough fluid fast enough when I got home.
Sunday: 60 miles of hilly biking in rural Maryland, then 1500 meters of easy swimming to shake the last heavy weekend of training out of my legs.