Training Update – Base 3, Week 2

Training Update – Base 3, Week 2

Mar 11
Training Update – Base 3, Week 2

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Another week of training in the books.  I cannot believe how quickly they are flying by!  As I look back at the past week, I’m encouraged by the fact that I was able to clock my highest volume of training so far in 2013 at just a hair over 11 hours.  But as I look at the date, the reality is setting in that I’m only 3 weeks out from Ironman California 70.3, and I’m not even close to being where I need to be.  I just need to keep reminding myself that Oceanside is just a training weekend and nothing more, so I need to temper my expectations.

This week is a rest/recovery week, and then I begin my first build cycle.  Oceanside will fall during a build week, and its more or less at the target distance for that weekend.  So while I won’t be fully prepared to ‘race’ it, the distance will at least be within the realm of where I’m supposed to be at. It’ll be challenging (as if a 70.3 isn’t already challenging enough), but I should be able to pull it.

This weekend is the Wolfpack Hustle Marathon Crash race.  Its a bike race that starts at 4:00 AM that takes place on the LA Marathon course (which is closed to traffic at that point).  I’m registered to race it…..still working out the logistics of how to get there, etc.  SquareOne is riding out of Santa Monica to the race start at 2:30 AM, so I might tag along with them.  That would put the total distance of the ride at about 40 miles, which is about what I need to do this weekend.  2:30 though?  Hmmmm……..

My foot is holding up ok….its not any better or worse this week. I did discover the magic of KT Tape, which really alleviates some of the pain that I feel when walking from the Posterior Tibial Tendinitis. I’m hoping that as I’m able to walk ‘correctly’, some of the other issues will slowly begin to resolve themselves.  Improper foot mechanics are totally at the root of my foot issues right now.

As for last week, this is how it all went down:

Monday

Core/Power/Strength Workout – 50:00

Tuesday

Spectrum South Bay Masters Swim – 2850 yards/1:00

300 WU
100 Kick
2 X [200, 150, 100, 50 - Pull Buoy/Last 50 of each HARD] w/:20 rest
6 X 100 (75 easy, 25 SPRINT) @ 1:40
3 X 50 (25 underwater/no breath, 25 easy)
5 X 100 (75 SPRINT, 25 easy) @ 2:00
200 CD

Track Workout (Speed Skills) – 5.1 miles/1:00

5:00 Walk
30:00 Run
8 X :20 Striders (walk back)
2 X :20 High Knee Skips
2 X :20 Quick Feet
3:00 CD Walk

Wednesday

Trainer Ride (Muscular Endurance) – 18 miles/1:00

20:00 WU
4 X 5:00 @ HR4 w/3:00 rest
8:00 CD

#MissionPossible Challenge – Day 1

1:00 Plank
25 Leg Lifts
1:00 Wall Sit
50 crunches
25 push-ups
50 Toe Raises
:30 Left Side Plank
50 Bicycle Crunches
25 Lunges
2:00 Stair Climb
25 Squats
:30 Right Side Plank
50 Situps

Thursday

Run – Grand Ave. Hill Repeats – 5.61 miles/1:00

20:00 WU Run
4 X 3:00 Hill repeats (jog recovery on way down)
20:00 run @ HR1

#MissionPossible Challenge – Day 2

50 crunches
25 Leg Lifts
1:00 Plank
50 Scissor Kicks
:30 Right Side Plank
:30 Left Side Plank
25 Right Side Crunches
25 Left Side Crunches
1:00 Reverse Plank
25 Seated Knee Tucks
50 Bicycle Crunches
15 Push-ups
25 Leg Flutter Kicks
1:15 Plank

South Bay Spectrum Masters – 2850 yards/1:00

500 WU
250 Kick (25, 50, 75, 100) w/:15 rest
4 X 25 NO BREATH (Free, Free, Fly, Fly) w/:15 sec rest
200 Free
200 (25 Fly, 25 Free, 25 Back, 25 Free, 25 Breast, 25 Free, 50 Free)
3 X 200 IM
200 (25 Fly, 25 Free, 25 Back, 25 Free, 25 Breast, 25 Free, 50 Free)
200 Free
50 Easy
16 X 25 (4 IM, 4 Kick, 4 IM, 4 no breath free)
100 CD

Friday

Bike – Trainer Ride (Speed Skills): 18 miles/1:00

15:00 WU spin w/3 X :30 pickups
3 X 1:00 one legged drill (each side) w/1:00 recovery
5:00 spin
4 X 3:00 High Cadence spin (105)
10:00 CD

#MissionPossible Challenge – Day 3

1:00 Plank
50 crunches
50 bicycle crunches
2:00 Stair Climb
1:00 Jump Rope
15 Burpees
25 Squats
25 Dips
20 Push-ups
25 Box Jumps
25 Step-Ups (w 12 lb dumbells)

Saturday

Run – Treadmill: 6 miles/56:00

HR1 run with negative mile splits (9:30, 9:30, 9:22, 9:22, 9:13, 9:13)

#MissionPossible Challenge – Day 4

:40 Quad Stretch
1:00 Wall Sit
25 Lunges
10 Kettle Ball Single-Arm Swings (each side)
20 push-ups
:30 Downward Dog
1:00 Plank
50 crunches
:30 Hamstring Stretch
25 Squats
50 Bicycle Crunches
:30 Single Shoulder Stretch
20 Dips
25 Seated Knee Tucks

Sunday

Bike – Trainer Ride: 26 Miles/1:15

30:00 WU spin
1 X 30:00 @ HR2
15:00 CD spin

#MissionPossible Challenge – Day 5

15 bridges
1:00 plank
15 seated Russian twists
:30 Superman
15 squats
1:00 reverse plank
15 lunge kicks
:30 superman
15 Ass Lifts
20 single leg raises (on the side)
20 mountain climbers

Keep on keepin’ on, and have a great week of training everybody!