Coach Tim's comments are in blue. :-)
Total Training Hours - 19:24:11
Workouts Missed - None Holy Sh&^!!!!!!!!!!!!!!!!!!!
At the end of this week, I am really tired. I will be so happy when the training is done and I find my self counting down the days until my next recovery week. I am trying so hard to be able to fit everything in and I am really struggling. Thanks for being so supportive all the time. This is so hard sometimes and this week I trained 4 hours less then last week. Only one more hard week until recovery, just one more Tim.
I know, keep it up Alison. Don't sell yourself short. What you do this week does affect your IM race. This is it, the last big week. You are one of the toughest, strongest and most determined athletes I have ever had the privilege to know. This week will be hard, but you will be harder! You have a goal, you have the will, you have the determination. You will succeed Alison. Now go get it!
Sunday - I still have not fully recovered from yesterday's swim. I felt ill all night last night and was still feeling pretty tired today. I thought the dog was going to die all day, she's been in a terrible state all weekend. Not eating, throwing up what little she does eat (being hand fed), laying on the floor eyes open clearly in pain. I opted not to do my spin later in the afternoon, I just didn't have it in me. I don't know why I'm suddenly so wiped out, and only after my first week of build in this session.
Okay, you just PR'ed a 102 mile ride by like an hour! You should be tired. Then you faced a really hard swim when you were already tired. Shake it off and keep your beautiful gorgeous head in the game!
I think maybe because I had the 4000 meter lake swim and no recovery day at all. That swim was not recovery and kicked the shit out of me, both literally and figuratively. I could not get into zone 2 on this run to save my life. This entire workout was zone 1. I tried on the first 10 miles to get there and stay there, but I was just getting more and more tired and my legs were getting more and more tight. The first beat on zone 2 is 138, so you can see where I was relative to where I wanted to be.
Run - Distance - 18 miles, Time - 3:35:03, Pace - 11:57 (My IM Pace, not my 1/2 IM pace), HR - 131
Totally good with this after the load you just had. In reality, think of how much more your legs will have in them when you control that bike on race day. I pushed you hard Alison!
Miles 1 - 5: Pace - 11:23, HR - 135
Miles 5 - 10: Pace - 11:24, HR - 132
Miles 11 - 15: Pace - 12:31, HR - 126
Miles 16 - 18: Pace - 12:51, HR - 132
Total Time 3:35:03
Monday - I'm sitting at my desk, dreading heading out for this 6 mile run. I'm having a hard time keeping my eyes open. I'm dressed in my running clothes, maybe I'll feel better once I start. Just me, my ipod, garmin and water bottle. Maybe I'll be surprised, maybe it'll wake me up. Maybe . . . . .I guess you'll know in the next paragraph.
Ok, this is how my run should have felt yesterday. I felt so terrible and worn out this morning, and before my run, but now after my run I feel invigorated. Instead of trying to push myself to get into zone 2 I had to slow myself down to stay in zone 2. I like that so much better. It certainly makes me feel better for CDA. YEAH!!!!! I honestly think that swim knocked my on my butt. I swallowed and inhaled so much water. It really was just really really bad and just knocked me out. Weird the way a run can suddenly bring you back to life. Absolutely!
Distance - 6.0 miles, Time - 1:02:50, Pace - 10:28, HR - 147 (high zone 2 baby) SWEET!!!!!!!!!!!!!!!
So, I felt so good after my run that I made up the 25 mile bike from yesterday. Just a nice recovery spin. I never even went into big chain, I just spun out my legs for 90 minutes.
Total Time 2:32:50
Tuesday - Swim - Ok, I don't know what's with my swim, I don't know if I just feel badly about Saturday or if I'm just tired but I don't feel great about my swim. This was the one area I felt great about, now my confidence is just very low. So, I know you had me do 10 x 100's but I suck and only did 5 of them. But the 5 I did were all at 1:59, which made me feel pretty good, but I just didn't have another 5 in me, so I just swam with the buoy. I wanted to rest my legs.
Again, all of this is fatigue. It's truly okay. In two weeks your swims will be incredible!
Distance - 3,000, Time - 1:05:58, Pace - 2:11 (hmmm, that's actually pretty good for me).
Spin - OMG that was hard. I kept watching my watch wanting it to be 7:30 and then at 7:29 you yelled "5 more to go". WTF? Killing me. I worked pretty hard though and felt good. My legs were tired on the run after and I did not run 2 miles (my bad) but going over like that, I really wanted to get home. Time 1:30:00 Awesome job Alison.
Total Time 2:35:58
Wednesday - It's hot outside, I'm not sure how hot but it is hot. First off I would like to say that my heart rate monitor was not picking up, you can see where no heart rate picked up and I'm not sure of the accuracy of the others as well. So when I started my legs felt like lead. But once I started my first set I actually felt better, but by the last 2 I was pretty tired and I could tell that spin class was catching up to me. Yep, but still great work, determination and true grit! Way to go after it, even when you're tired.
Distance - 7.0 miles, Time - 1:13:06, Pace - 10:27, HR - 150
Warm up - Pace - 10:25, HR - 144
Set 1 - Pace - 8:17, HR - 158 (rest pace 11:27, HR - NA)
Set 2 - Pace 8:33, HR - NA (rest 11:55, HR - NA)
Set 3 - Pace 8:45, HR - NA (rest 13:20, HR - NA)
Set 4 - Pace 9:08, HR - 137
Cool Down - Pace - 11:19, HR - 153
Swim - I like these workouts, no speed work. I felt pretty good, nice and relaxed. I swam in the afternoon outside instead of the early morning, which was really nice.
Distance 3,000, Time - 1:06:48, Pace - 2:12
Total Time 2:19:34
Thursday - I did 90 minutes on the trainer, high cadence. High cadence for 90 minutes is hard. I was sweating like a pig, I mean glistening like the princess that I am.
Total Time 1:30:00
Friday - Optional run - yep, I opted not do to it. I think I need rest. Great decision.
Saturday - Bike warm up. I got to Tempe early to ride.
Pre-race distance 25.41 miles, Time - 1:29:57, Pace - 16.9mph, HR - 55 (umm, I don't think that's correct)
SheRox Sprint
Swim - 17:51 (pace - 2:22 ) T1 - 1:57 Bike - 44:11 (pace - 18.33mph) T2 - 1:02 Run - 27:04 (pace - 8:43) Total Time - 1:32:08
Swim thoughts - I'm feeling weird about my swim suddenly. I am faster in the pool but I guess we all are. I felt like I was going a little harder then I would at IM, but really if I want a 1:30:00 swim this is the pace I need to keep.
Bike thoughts - I did push it on the bike and it shows. The way Red Rock paced out the swimmers was awesome and really allowed space on the course. I couldn't be more pleased with that pace.
Run thoughts - Damn, I held back because it was hot and I knew I had a long ass day ahead of me. I can't believe I ran under a 9:00 minute pace. I thought for sure I was running like a 9:15. I never felt bad on this run, I didn't push it at all, I chatted with people along the way, I felt awesome. Hmmmm, those are all good things. I even told the women in my age group that I passed that if she could speed up and catch me I would promise not to run her down and she could finish ahead of me. I told her I was holding my pace and I would not go faster. She never caught me. :-(
After the race bike, 1 loop of the Beeline . . when I finished my car said it was 106 outside (ouch). Although I felt good, I could feel myself getting dehydrated even though I was drinking alot and spitting water on myself to stay cool.
Post Race Distance - 37.22 miles, Time - 2:18:41, Pace - 16.1mph, HR - 133 (zone 2 baby)
Oh my gosh, after a race, in the heat and on loaded legs. Incredible. I have never been so proud. You go girl.
Post Post Race Ride - I still had 22.37 miles to go, so I jumped on my trainer when I got home for 90 minutes. I'm counting that as 24.3 miles at a 16.1mph pace.
Total distance for the day 101.41 all in 4 different rides. What a weird and wonderful training day.
YEAH!!!!!!!!!!!!!!!!! You got er done. AWESOME. You will thank me for this later.
Total Time - 6:50:46
Even though my total workout time was only 6:50:46 for the day I got on my bike at 5:20am in the morning and dismounted my bike at 5:50pm that night. It was a very long hot day outside and that made a difference on the run I did the following Sunday. That kind of heat and sun will really take it out of you. Yes indeed. Awesome job just getting it done. Incredible again. You rocked this week.
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