week in training + new 5K PR!

Leveled up this week with a sizzling new 5K PR! What made me proudest of this was having accomplished the pace after a difficult bike ride – had I run the distance with proper tapering and no stimulus prior to, I may have managed an even quicker performance. Nonetheless, I was beyond proud and encouraged by the progress my training seems to be providing.

Since Pittor and I are on good terms again, I put a bit more cycling into my repertoire and cut my mileage down a bit from the previous week. I think I’m gaining courage on the trainer by allowing myself to lapse below 80RPM in order to get accustomed to my normal outdoor gear. Rides all felt challenging but wonderful and, as with running, I am eager to see where my training takes me.

Monday, 6/8: 26.12 miles, 15.7 mph cycling (100 minutes) + 10 min core work

I’ve mentioned prior that my speed on the indoor trainer is nowhere near equivalent to the same effort outdoors – I am much slower on Pittor’s mount. After a couple of strong sessions last week on the bike, I decided to try a more organized block with increased time in my normal outdoor riding gear (I usually ride one gear easier indoors for the same effort as outdoor riding produces). For the first five miles, I split up the segments with 2 minutes at harder gear/3 minutes easy, then 3 minutes harder/2 minutes easy for the next 5 miles, 4 harder/1 minute easy for the next 5, and 5 minutes harder/:30 easier for the final bit. Quite sweaty but really nice and overall a comfortable yet challenging effort!

After I hopped off the bike I did a few simple strength moves: 3 x 20 weighted jackknives, 3 x 16 plank dumbbell drags, and 3 x 10 single-leg explosive jumps, each side.

Tuesday, 6/9: 60 minutes strength training + 1,750 yard swim (34:34) + 4.25 miles, 10:12 pace

I wasn’t sure I’d fit my strength session in today, but I’m happy I did. When I know an extraneous workout will have to occur at 4 am due to work, I never set my alarm but allow myself the grace to either wake up or not. If I don’t happen to rise, I move it to another day. This morning I popped up relatively easily at 3:30 and was downstairs by 3:45 to lug some heavy leg day moves. After work, I hit the city pool for some 100 yard intervals and immediately transitioned into an easy trot. My body is finding 10:12-10:15 paces very efficiently during my relaxed run days.

Strength: Each exercise 3x through

• 10 curtsy lunge to squat
• 15 glute bridges
• 12 SL deadlift per leg
• 16 SL dumbbell passes to 8 pistol squats per leg
• 12 static lunges per leg
• 15 chops per side
• 12 overhead weighted jump lunges
• 8 up-down squats
• 20 goblet calf raises
• 15 side plank hip dips per side
• 20 plank butt-ups

Swim: 1,750 yards total

• 400 yards @ 8:20
• 8 x 100 yards @ 1:48-1:51
• 400 yards @ 8:12
• 150 yard easy cooldown

Wednesday, 6/11: 8.04 miles, 9:23 pace + 2,250 yard swimming (45:19)

Never have I logged mile repetitions in the 7s, and while these were certainly at the higher end of that pace range, I was impressed by the effort level involved. They were difficult, no doubt, but not as painful as expected (except for the whole not breathing thing caused by the humidity and heat. Yay Florida). I warmed up for two miles and performed my glute activation routine, then threw down 3 x 1 mile @ 7:58, 7:54, and 7:52 with 3 minutes recovery in between. Wrapped up with a two mile cooldown jog home.

I swam later in the morning and was so excited to see sub-8 splits for the 400 yard! I logged 5 x 400 as the main set at 8:00, 7:59, 7:58, 8:00, and 8:02. Elite? No. Good for someone who’s been swimming only 6-7 months? Yes!

Thursday, 6/11: 20.21 miles, 16 mph cycling (75 minutes) + 3.31 miles, 10:29 pace brick run

Started my ride before 4 am and tried to do nearly all of it at my normal outdoor gear – success! Seeing a 16 mph average indoors encourages me, for that might mean I can translate fitness from the mount to the trail and see some serious gains in the real world. The three sets of 5 miles (outside of the warmup and cooldown) averaged 16.1-16.4 mph. I skipped off the bike into an easy run around the neighborhood to top off the day’s early training session.

Friday, 6/12: 13.18 miles, 10:28 pace

I struggled with some stomach issues during this run; though nothing morbid it certainly made for a less than beautiful outing. Afterwards, however, it was celebration time for J and I’s second anniversary! Considering the pandemic we didn’t indulge in any activities outside of home, but managed to make a fulfilling, wonderful day together. We tag-teamed for a delicious breakfast of omelets and blueberry buckwheat pancakes, worked on a puzzle together, and enjoyed some beer and grilled veggie kebabs and bbq tiger shrimp as the breeze picked up and the sun dipped below the skyline.

Saturday, 6/14: 20.21 miles, 16.1 mph cycling (75 minutes) + 3.11 miles, 7:55 pace brick run + 45 minute strength

Very packed and very exciting morning! Early storms changed my plan somewhat, so I started out with a ride on Pittor focused on spending as much time in my outdoor gear as possible. One slow transition later I swapped shoes and last minute opted to test my training for a hard 5k time trial. I don’t think I ran this full out, though the effort was doubtlessly hard and took some mental focus, and I was beyond electrified to see sub-8 as the final average! I have never done anything in that range, and the victory tasted even sweeter knowing I had just ridden hard and did my long run the day prior. Crowned my morning with a solid upper body strength session before a big breakfast and relaxation.

Sunday, 6/15: 2,400 yard swim (51:00)

I originally intended to do a shorter swim followed by a recovery run, but from the get-go I wasn’t inspired for a double workout day. Our pool reopened entirely so the lap lanes were rather clogged when I arrived, though I thankfully snagged one and didn’t have any issues with rejecting someone if approached about sharing a lane. I am not comfortable with strangers in close proximity, even within a vat of chlorine. I swam without much of an interest in speed and ended with 2 x 600, 1 x 400, and 4 x 200 intervals at a 2:07 average for the whole workout

Total running mileage: 31.98

Total cycling mileage: 66.54 miles

Total swimming yardage: 6,400 yards