week in training | 4.19 – 4.25

Lighter cycling week and a much heavier running week. I hit my 48 mile goal despite a Friday bout with post-Moderna vaccine immune response. It quite knocked me out! I recovered more or less completely by Saturday and completed the rest of my planned mileage. Pretty glad the following week is a down week. My body isn’t quite used to 40+ miles yet, but that’s what this base building period is for!

Monday, 4.19: 10.25 miles, 10:44 pace + 45 min strength + 10 min elliptical

I watched the sky closely my entire run waiting for it to open and dump lightning along the bay, but thankfully the storms stayed mostly south and I witnessed no more than a spitting drizzle at one point. Kept the pace very easy to stay the impacts of heat and humidity, 155 bpm average which may have proved lower had my watch not wigged out for a few minutes.

Strength:

• 4 x 8 squats
• 3 x 12 OH press
• 3 x 8 single arm row
• 3 x 10 jump lunge
• 3 x 5 tick tock lunge (front lunge to back lunge)
• 3 x 12 triceps pulse
• 3 x 20 ea. elevated band clamshells
• 3 x 20 plank reach
• 3 x 20 stability ball deadbug
• 3 x 20 hover stepback SS 20 mountain climbers

Tuesday, 4.20: 29.28 miles, 23.4 mph cycling (1:15:00) + 2,600 yard swim (54:13)

Felt pretty good, albeit a bit warm, on the bike. I did a few random standing pedal-mashes in the middle and then decided to settle back into steady spinning. 135W average. The swim was lovely after work and I managed to evade the rain for a bunch of 100-300 yard sets, totaling 1:57/100 yards and a 42 SWOLF.

Wednesday, 4.21: 15 miles, 10:20 pace + 1,800 yard swim (38:32)

14 minute run/1 minute walk split for the long run. I felt pretty strong until the final 2 reps, where I think I again succumbed to some dehydration. I wish I could figure out an easier low-cal electrolyte drink to carry that isn’t an effervescent tablet. Those things just explode everywhere with the bouncy running motion and the containment within the bottle, like a salty grenade of sorts. I ended with a core set of 3 x 30 bicycles, 3 x 15 leg lifts, 3 x 30 hip swivels, and 3 x 20 plank knee taps.

Easy swim ladder of 500-400-300-200-2 x 100, this seems to be the workout I revert to on my recovery days. I felt strong in my stroke and averaged 2:01/100 yards and a 43 SWOLF.

Thursday, 4.22: 5.55 miles, 10:49 pace + 2,000 yard swim (43:22)

Super lovely recovery run with 4 minute run/1 minute walk. 152 HR average! Legs were pretty stubborn and took half the workout to loosen up, but the air was pleasant and far drier and the morning quiet, so overall a good trot.

Swim was a simple set of 15 x 100, all from 1:53-1:54 pace, and my Garmin showed a lower stroke count than normal! 41 SWOLF and a 1:55/100 yard average in total. Felt awesome and relaxing, and I spent a good 45 minutes afterwards chatting with one of the lifeguards about training stuff, which is always enjoyable.

Friday, 4.23: 35 min strength + 2.5 mile walks

I knew today would be a more mellow day since Thursday evening I received my second Moderna dose. When I woke I immediately felt off but squeezed in a quick strength workout downstairs while I had some energy available. By midmorning I underwent all of the standard vaccine immune response symptoms: headache, fatigue, muscle aches, low grade fever, chills, and a strange lack of appetite. I snuck out for two short walks while I was feeling decent, one 1.5 miles and the second 1 mile, to get some fresh air and mitigate the tightness I had from lying around all day.

Strength:

• 3 x 15 single leg glute bridge
• 3 x 10 donkey kick
• 3 x 15 dumbbell swings
• 3 x 10 single leg deadlift
• 3 x 12 alt. pistol squat
• 3 x 20 plank knee swivels
• 3 x 30 weighted Russian twists
• 3 x 15 ea. weighted oblique toe taps

Saturday, 4.24: 10 miles, 10:38 pace + 45 min strength

Felt good as new when I woke up Saturday morning – so bizarre! I switched my plan days and made this a simple endurance run, with 4 minutes run/1 minute walk in case my energy levels were really low. I felt good enough to finish all of the planned mileage and got my longer gym workout in as well.

Strength:

• 3 x 10 ea. reverse lunge
• 3 x 10 bent arm lateral raise
• 3 x 10 thruster
• 3 x 12 press out SS reverse fly
• 3 x 8 inchworm to pushup
• 3 x 8 biceps curl to wide biceps curl
• 3 x 10 lateral hops with leg extension
• 3 x 10 windmill
• 3 x 20 banded reverse table leg raise
• 3 x 20 plank reach
• 18 OH squats to finish

Sunday, 4.25: 7.46 miles, 10:44 pace + 2,000 yard swim (42:14)

The weather was nuts in the morning – 76, 74 dew point, with a hot strong wind blowing from the west-southwest. I abandoned my speed workout for a mere survival run that didn’t feel wonderful, but it is what it is. Swim after a longer workday was a bit rough too with an extremely crowded and stressful pool, tons of kids leaping into the lanes and I feared one would abandon all reason and invade my lane. I averaged 1:58/100 yard and 42 SWOLF either way.

Total running mileage: 48.3

Total cycling mileage: 63.5

Total swimming yardage: 8,400