[Day 102]
Sorry. I'm trying. I swear.
Friday's PM Workout: Base run w/ Henry riding on a bike next to me offering words of encouragement the whole time
Summary: 8.67 mi, 1:18:45, 9:05 pace, 176 spm
Pace splits by mile: 8:59, 9:08, 9:07, 9:03, 9:03, 8:56, 9:10, 9:12, 9:09
Notes: Definitely felt like I was fading towards the end and it was a relatively flat run since I took the bike path instead of the footpath, but I'm still happy with the pace and effort overall.
Hit Rate: 98/108 (90.7%)
Saturday's Workout: Easy run, paced Helena through the Go! St. Louis 5k!
Summary: 3.15 mi, 31:20, 9:57 pace
Notes: Was definitely hoping to get to a point pace wise where she could finish strong but we underestimated the terrain and she wasn't really prepared for that so things started out a tad too fast and fell off a bit as time went on. I'm still super proud of her though, she took something crazy like 8 minutes off her last 5k! Hoping she keeps running and we can do this again with more races in the future.
Sunday's Workout: Trainer brick, 2 hours on the trainer (mix of speedwork/sprints and hill work) and 4 mi FAST off the bike
Summary:
- Trainer set:
- WU: 10 mins easy
- Pre-set: 8 x :30/:30 spin ups, 2 mins easy
- Main Set:
- 8 x (3 mins on, 2 mins recovery) at 95 rpm, starting at base (big ring in front, 2nd biggest ring in back to start), going up one gear each minute
- 4 x 5 segments at base +3/+4/+5/+4/+3, alternating 2 min segments and 1 min segments by set (total climb times are 10/5/10/5), 2 mins easy spinning recoveries between
- 8 x :45/:45 sprints @ base +1
- 10 mins steady state (prep for transition)
- Total time: 120 mins
- Summary: 29.13 mi, 2:00:37, 14.5 mph
- Trainer speed splits: 13.4, 15.3, 14.6, 14.9, 14.8, 14.1
- Transition: 1:03.3
- Run summary: 4.49 mi, 38:45, 8:38 pace, 181 spm
- Run splits by mile: 8:32, 8:44, 8:42, 8:35, 8:36
Notes: I was challenged by Henry to do the run under 9:00 pace average (for a reward of ice cream, which I didn't actually take in the end lol) and I would have never gone for it if he hadn't made that challenge, but I did and it went spectacularly well. Things oscillated between feeling tough and feeling remarkably easy but basically as long as I kept my cadence up I felt pretty strong. I pushed up the hills and found it pretty easy to recover after them and I was holding pace well in the flats which I struggle with sometimes so all in all I was very very very happy with how things went. I wasn't going to be this aggressive with my run at the race but people tell me the Clemson course is flat so I think I'm going to shoot for under 9:00 pace on my 10k and if it falls apart in the last 2 miles, then so be it. But given how that run went, I think I definitely have it in me and it would be shame not to give it a try so that's the game plan for now.
Hit Rate: 99/109 (90.8%)
Today's Workout: Gym sesh, last lift before racing! (~1:15)
Summary:
- Back squats: WU 8 @ 95# (was rotating with a friend, this was the weight she was doing so I just went with it), 5 x 8/6/8/8/8 @ 115/115/105/105/105 (disappointed that I had to drop down, but it was the right call, 115s were a real struggle)
- Deadlifts: 4 x 8/8/6/6 @ 155# (probably could have gone for 8s on the later sets but prioritized protecting my back, don't want to take any injury risks this close to competing, felt strong even though it was right after squatting, the big deadlift plates definitely help since the bar starts pretty far off the ground)
- Pulldowns: 4 x 10/10/10/7-3 @ 7+ plates (didn't go for sets of 12 because honestly I just didn't feel like it...)
- Flat bench: WU 12 @ 55#, 3 x 10/8/7 @ 85# (these continue to disappoint...just gotta keep doing the thing)
- Leg stability set: 2 x
- Single leg glut bridges: 10/side (body weight)
- Single leg Romanian deadlifts: 10/side @ 25# (one DB)
- Band squats: 20
- Shoulder press: 3 x 12/10/8 @ 25#/side (still not understanding how I can do 8-12 drop sets at 25#/15# but somehow I still can't hit full sets of 12 with just the 25s...)
- Single arm DB row: 3 x 12/side @ 40# (go. up. in. weight. And need more grip strength looool.)
- Incline bench: 3 x 12/10/8 @ 65#
- Fly pulls w/ resistance cords: 4 x 30
Notes: I felt pretty weak today, which was sort of disappointing, but I also made a point of trying not to take myself too seriously. The point of today was just to remind my body to try and hold onto as much muscle as possible between now and when I race so the strength doesn't just fall right off my body, the details of how much weight I'm moving right now aren't super important. The other half of that story is the fact that I'm as strong as I've ever been in my life which means inevitably I'm going to get to a point where it gets harder to keep going up in weight without some changes to how much time I'm spending working on strength. I'll save the attempts at serious progress making for when I'm not so focused on triathlons, for now just holding close to this set point is fine by me. I also went to the gym in the middle of the day, which I never do, and I had an interesting revelation about how vulnerable I feel when I'm training and how it freaks me out to show that kind of vulnerability around others. The other thing that I realized though is that I need to be willing to take ownership of what I'm there for and what I'm doing. Sometimes I worry about what other people think about the random girl in the boy space at the gym but at the end of the day, I know exactly why I'm there and what I'm out to get and it really doesn't matter what anyone else thinks about it. (And you know, I don't subscribe to the patriarchy and all and I need to stop talking like I do.)
Hit Rate: 100/110 (90.9%)
I was really tired after this but it seems like a good amount of coffee is bringing me back to life. Much school work to be done now. Tomorrow will be a swim in the morning and if there's good weather, a chill ride in the afternoon, either in Forest Park or maybe elsewhere if I'm feeling adventurous. We'll see. But it'll be chill. Because we're starting to err into taper territory...not officially yet (I've been hesitant about declaring a day as official start of taper) but I do want to get some decent recovery in so that'll be the point of the ride. Happy Monday!
Much love,
Jess
