TriVeggies

With my Sunday long run done and dusted this morning, I set my sights on a new week of training (and I catch my breath a little bit at the thought that there are only eight weeks left till Ironman North Carolina 70.3!). Let’s see what the week holds, courtesy (and by “courtesy” what I mean is “I am paying for this plan”) of our friends at TriDot.

Monday: Swim (Threshold 150/200 workout) for 50 minutes; strength training (rowing) for 45 minutes. Now (and this where the “annotation” part comes in), we are off to an interesting start right off the bat. This week is the week every year that my local pool at the good old YMCA is closed, so I am left unmoored somewhat and it always takes a day or two to find my footing. I am going to try to hit the Old Town Pool, an outdoor number in my neighborhood, after work, but sometimes that goes awry in ways I do not expect. Sometimes the swim team is practicing despite the website saying the pool is available; sometimes there aren’t enough lifeguards and thus the lanes are closed; and sometimes the pool is just plain closed for reasons I cannot discern at first glance. But I shall try to get this knocked out tomorrow, at any rate.

As for the strength training, that is courtesy of a Signature class at Row House, which I adore. More on Row House in another post!

Tuesday: Bike (threshold intervals) for an hour; an easy run for 25 minutes. I’ll aim to do the bike portion on Zwift with my dad, provided he is not interrupted by a little hurricane that’s currently headed his way. The run, I’ll do after work as a little cooldown/stress reducer.

Wednesday: Run speedwork (decreasing intervals) for 1:05; strength training (rowing) for 45 minutes. To be honest, I’ve totally fallen down on the job with speedwork this training cycle. I spent the first half of the season nursing a plantar fasciitis situation and have de-prioritized intense running afterward. No matter; time to get with it! 

Strength training will be at Row House again, with an intervals class.

Thursday: Bike with my cycling club. The training plan calls for an hour worth of 30-90s, but in actuality we will ride down to a park about 7 miles away and then ride back. In the meantime I’ll get some hillwork and, knowing this group, some speedwork too. And most importantly I’ll have a delightful time in the process!

Friday: Friday is a bit of a toss-up at the moment. I’m slated to take a day off work, and was planning on going early to a nearby beach on the Chesapeake Bay for some mental health time, but currently the forecast calls for rain. On my training docket, I’m supposed to swim (sprint 50s for 50 minutes), but if it rains the outdoor pool will likely close early. SO my gut right now is to possibly either swim Thursday morning instead, or somehow flip my Sunday long run to Friday instead and swim on a rare Sunday. We’ll see what happens.

Saturday: Long bike-run brick! The bike (stamina) is scheduled for 2:10; then an off-the-bike run for 20 minutes. I have an engagement Saturday morning, so will plan to do the bike portion indoors on the trainer in the afternoon while watching college football. Then I’ll knock out 20 minutes of run outdoors.

Sunday: Long run! The run is scheduled for 1:10 and I’ll run it outside (weather permitting) on one of our local loops. It’s all at Zone 2 with a six-minute burst of Zone 3 near the end. 

… and that’s that for another week. We’ll see what needs tweaking throughout! The pool is definitely the wild card this week, but I’m going to work hard to make sure I find a body of water someplace. 😉

Have a great week, friends!