19 weeks of focused training! It's hard to believe it's been that long. And there's only 18 weeks to go to the big day in Madison. I have much work to do as I came to realize this week.
It was another week of business travel (last one for a while!) with a trip to Newport, RI from Wednesday through Friday so I was able to get in my key workouts before and after the trip and enjoyed a nice run while in Newport taking in the beautiful New England landscape.
This was my last week swimming at the high school pool right up the road from my house where I've been swimming for the past 2 years. Beginning Monday, the pool will be shut down for the summer for construction. I'll be able to swim at the community outdoor pool once it opens after Memorial Day so for the next couple weeks I'll probably be swimming in random pools and will also start doing weekly open water swims in a nearby lake.
The week ended with a solid half Ironman-distance race simulation ride as well as a half marathon race in downtown Chicago (race report in a previous post). The half marathon brought me to the reality that I still have quite a way to go to get my run fitness up to where I want it to be for Ironman but I'm pretty confident I'll get there with the increased volume that is coming in the heart of Ironman training this summer. Now that the half marathon is done I really plan to kick start the bike fitness a bit too and get uber-focused on every bike workout to ensure I'm pushing myself adequately to get the most out of every session.
Here are the day-to-day highlights for the week:
Monday: 3,100m swim in a COLD pool this morning was crap! Never got warm and felt very unsmooth. 30' easy run at lunch finally warmed me up.
Tuesday: Pilates and yoga in the morning then hit the treadmill at work for a speed workout. Mentally tough getting going but nailed the workout. Couldn't get lunch in me fast enough after this one.
Wednesday: 3,800m swim in the morning, then 45' on trainer at .85 IF with a 20' easy brick run after. Good, solid day. Arrived in Newport, RI in the evening - beautiful place!
Thursday: Nice 8 mile run through the mansions and along the ocean in Newport. Did 3 x 1 mile intervals at 1/2 marathon pace. Feeling good about Sunday's half marathon where I'll be doing a little "experimenting".
Friday: Core work before an early morning flight back home.
Saturday: 56 mile race simulation ride: 2:33, IF=.83, NP=243, TSS=178, VI=1.03. Then 4 mile brick run at marathon pace.
Sunday: Ran Chicago Spring Half Marathon: 1:26:50 (1:29 PR but 1:50 slower than what I wanted to run). Experimented with a 9' run/1' walk strategy - didn't work out too well. Good trial with many lessons learned, though.
Data for the week:
Time spent training: 10:00
Time spent at or above FTP on bike: 23'
Time spent at or below LTHR pace on run: 1:30
Avg bike Intensity Factor (% of FTP) = .83
Mileage: 113
Training Stress Score (TSS): 847
Chronic Training Load (CTL): 98.6 TSS/d
Training Stress Balance (TSB): -22.2
Weight: 168.6 lbs (lightest I've been since high school)
Functional Threshold Power (FTP): 293 watts
Vdot: 54.3
Performance Management Chart (PMC) through week 19:
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