That’s it. It’s over. My training build is over. I am officially tapering for Ironman 70.3 Syracuse. This week I was a bit slack on two workouts, but overall it was a great week, especially in terms of confidence building.
So, let’s see how things went this week!
Monday- One hour solo spin
I felt a bit internal this week. I had planned to workout with the tri club all week, but it turned out I really just wanted to train alone.
Tuesday- 2500 yard swim/ 1 hour Spin class
This swim was solo as well. I also had a new toy I was playing with in the pool that I am super pumped to share with you guys, so keep your eyes opened for that! Spinning was spinning. I went to class instead of riding outside with FLTC.
Wednesday- 5 mile split run
National Running Day, hello! I ran 2.5 miles in the morning and the other 2.5 after work. You’d think I cheated and just reuploaded my workout to Garmin unless you looked at my splits. My first run was 23:24 and my second was 23:25, but my splits were all completely different. Guess I found a comfortable pace on Wednesday.
Thursday- Mini Tri: 1000 yd swim/80 minute spin/1 mile run
This was not my intention for Thursday, but it just fell into place. I didn’t have my watch when I swam and I was trying to keep count in my head but I failed miserably. Erring on the side of caution I say 1000 yards, but it might have been more. I went after work which is open swim with only one lap lane. There was one very large gentleman already in the lane and insisted he spoke no English when I asked to join him. He was doing cannonballs and underwater pull ups on the ladder in the deep end. And when he occasionally swam a lap it was some awkward mash up of butterfly and breast stroke and he came barreling down the center of lane splashing and kicking and flailing like he was drowning. It was making me rage a bit. After I gave up on swimming I changed and when right to spin. I planned to ride an hour and a half, but cut out the last ten minutes in favor of a run. It was short, but I figured since I could put all three workouts together so I hopped off the bike early and hit the treadmill before the gym closed. A great workout all said and done.
Friday- Open Water Swim: about .19 miles
Yay open water! My first chance to get out all year so far. It was a short swim but I just needed to try out my new wet suit (full review coming on that soon) and make sure everything I’ve done in the pool paid off. It was great! I was fast and smooth in the water and had no issues breathing or keeping form. I need to get in a few more times and work on my sighting and go swim the full buoy line, but otherwise this was a great confidence boost and something I’ve been starting to stress over lately.
Saturday- 3-ish mile hike
No long run here. We met up with friends in Watkins Glen and hiked the gorge. It was a good little hike and we had a really fun time.
- I have no idea how Craig got this picture over his shoulder while riding, but kudos. Grinding it out on the IM 70.3 Syracuse course.
Sunday- 56 mile bike: IMCuse bike course preview
This was another day of awesome confidence boosting. I met up with two fellow Rat Snake athletes and we headed out to ride the Syracuse bike course together since all three of us are racing in two weeks. Craig, who organized the ride, lives barely a mile from transition, is doing the race for the fourth year in a row, and rides the course often. He had some great insight to share with us about where to be conservative and where to just punch out the speed, how to tackle some of the more technical hills, and just overall what parts of the course are easier or more difficult than others. We finished the ride in 3:26 which completely delighted me. I was hoping to have a 3:30 or less ride on race day, so to be under that on a training ride was fantastic. Plus we spent a fair number of miles just riding side by side chatting. So take that out on race day and add in some harder pushes on the sections where speed is easier to come by and I should be able to shave some time off that 3:26. Assuming I don’t have any mechanical issues and the weather is good, of course.
Swim- 3500 yd (pool)/.19 miles OWS
Bike- 128.06 miles
Run- 6 miles
Total- 9 hours, 1 minute
I have no idea what my plan going into this week is. I’ll be putting some though into that today, but it won’t be anything strenuous. Little bit of riding, little bit of running, hopefully lots of OWS.
So that’s it. It’s taper time, let the madness begin!