Week 16 of the winter plan. Two weeks to go, but at this point I think we can start seeing how my goals will likely shape up….
J and I had a weekend getaway in the Poconos this weekend (Friday-Sunday) and as a result, I wasn’t able to make it to the gym those days. I subbed in running on Saturday for swimming and spinning.
My running mileage was way up this week as a result of that, and now the top of my right foot is a little sore. Saturday’s 3-mile run was on a ridge overlooking the Delaware River, which was my first time doing hill running since my injury.
This was a hard lifting week (85%/4-rep/5-set/45″ rest), and my lifting ability at that level was pretty low. By my 5th sets on Monday and Wednesday I was dying. I didn’t get a chance to lift on Friday due to the trip to the Poconos, but truth be told I was in no condition to lift anyway.
Blue lines == actuals; Gray areas == my target range for that week.
The trip to the Poconos screwed up my Friday and Saturday workouts, and hence my numbers; on the bright side, I got a run, a fun hike, and some yoga in during the trip.
This weekend I took a moment to step back and look at the winter plan. I blew my strength goal out of the water. My weight gain is at the low end of acceptable (and had I not gotten the flu, I’d be on track there). But my swimming is way off. As I said last week, I know I’m going to miss that goal (1,000 yards w/o stopping) for 3/31.
But my ability to hit goals week on week was pretty mixed. I think I bit off more than I could chew, and when pushed came to shove, I spent more time on the weight-training (which I was doing well at) than the swimming (which I’m struggling with).
<vent>That’s a little disappointing and frustrating. I can run 7 miles easily; I can spin all day; I can lift better than any time in my life. But after 100-yards in a pool I’m spluttering and need 3-4 minutes to get my breath back. </vent>
Now, what do I do about that…
I had originally planned to adjust my numbers for a spring plan this week, but I realize I need to do more research on what’s reasonable. I know that I overshot in my goals for the winter plan, and would like to do a better job of concentrating effort for the spring plan.
The big goal is complete the Olympic distance tri in June, so swimming needs to take priority. I’m extremely worried about my ability to do an open-water 1-mile (1,760 yard) swim, even if wearing a wetsuit. Plus, there is a significant chance that I may have to withdraw because of logistics; J and I are moving cross-country the week after the triathlon and may need that weekend for movers, etc.
But, even if I end up having to withdraw because of logistics, I want to train as though I’m still going through with it. So I expect my goals will have a swimming, a running and a biking component with some weight-training, and a goal to main weight at current levels through June/30.
I’m going to try to find some good tri-training materials this weekend. If anyone reading this has some recommendations let me know at aclarke (at) abclarke.com. I’ll try to have the spring plan posted and be working against it by 4/1.
For the upcoming week: it’s a 30% (woo-hoo!)/15-rep/5-set/45″ rest week. I’m going to cut out running completely this week if there is any pain on my left foot by Thursday. If I’m pain free, I’m going to shorten my long-run anyway (drop from 7 to 5) and try to add in a short run on Saturday as well.
Lastly, I plan to make spring finally arrive in NYC this week; I’ll let you know how that goes.
I’m planning to try (again) for the NYC Marathon in November. If you’re interested in running either with me, let me know. Also, if anyone is interested in doing the Philly Triathlon (June) with me, or the Marin Century (August) with me, you’re welcome to join the team!
Thanks for reading.