This was a great training week! Consistency is the name of the game for me, both in workouts and nutrition. Nutrition was pretty spot on this week, with the exception being the UH-mazing birthday dinner for Mr. Prepared we ate last night downtown. But how often do birthdays come around, right? 🙂
A big thanks to my husband, Mr. Prepared, for being the clutch player this week. He knows I become slightly insane if I get off schedule, and he has been awesome at helping me to get done what I need in addition to the fact he’s prepping for his own 100 mile run in July. Today he was my canoe guide through the Saturday afternoon chop on our lake. He said it was fun and a decent upper body workout, so I’m throwing it out there if you want to accompany me on a few laps of the lake anytime, I’m taking offers for help!
My left shoulder has been giving me some issues, but it went from feeling like crap midweek last week to getting fixed up by Shawn at Synergy Movement Therapy last Thursday to feeling awesome. For shoulders that see a good bit of use anyways. 😉 If you have an ongoing injury and you haven’t tried NeuroKinetic Therapy as a tool for actually fixing the problem, you should check it out.
Workouts this week:
Sunday: KB workout
Monday: Strength workout. Like a real workout in the gym. My coach says that one is still better than none in addition to the swings. I think I can be successful at one a week right now.
Tuesday: 400 WU, 400 drills
Main Set: 6×400 – 50 sprint, 250 moderate, 100 sprint, :40 RI
I bastardized this from a triathlon website (being honest), but these were hard as HELL. After the first one, I was like, “I’m screwed”. But I kept one and tried to keep them even splits. Died the last one. 400 cooldown.
Wednesday: Swings set, 300 swings + goblet squats, etc. I can break it down for anyone who is interested, but that’s not the primary purpose of this blog.
Thursday: 400 WU, 400 drills, 4×50 build
Main Set: 10×250- Inside/Outside Corners, 10×250, :30 RI
Odds: First 2.5 lengths sprint, middle 5 lengths moderate, last 2.5 lengths sprint
Evens: First 2.5 lengths moderate, middle 5 lengths sprint, last 2.5 lengths easy
Again, not as easy. The evens were the really challenging ones. 400 cooldown.
So I have created two workouts with work sets of variable intensity of 30+ minutes, which is where I need to hang for now. I have been sitting at a pace plateau for about 6-9 weeks, and I can feel it crumbling apart with sets like these under my belt. It feels awful while I’m doing the sets, but I have done swim/run/etc. prep enough times to know that for me, feeling awful = verge of a speed breakthrough.
Saturday: Open water swim, 2 miles ish. We calculated the distance across our lake via Google Maps, which is about .5 miles round trip. I like the accompanied swim, truly because our lake is an all sports lake, which is cool, but I don’t want to freak out jet skiers or boats- I feel safer for them and for me with a canoe or paddleboard out in the water nearby.