|also, swim elevation lulz. Just leave it blank, dudes.|
Monday: 2000m swim
Tuesday: TR Haku (1 hour)
Wednesday: 8k run
Thursday: 1600m swim; TR Glassy (1:20)
Friday: 8k run; TR Seneca Rocks (1:15)
Saturday: 30k run
Sunday: 2000m swim; TR Cumberland (1:15) + 8k brick run
The week started pretty well, with a swim on the Family Day holiday Monday. But I felt a little blah that day, which carried over into Tuesday and Wednesday too. Not enough to make me want to cancel any workouts, but enough that I could tell I was fighting something. Sure enough, my husband ended up pretty sick on Friday/Saturday. I thought I'd escaped it when I felt fine Saturday/Sunday, but now I'm feeling that little tickle in my throat that tells me I might be next. Damn it.
Tuesday I planned to run at lunch, but woke up to snow covered sidewalks. This winter has spoiled me and I'm now far too much of a princess to go run in that nonsense, so I pushed the run back to Wednesday (and gave up my rest day in the process, which is less than ideal).
|To be fair, thanks to the ultra cold weekend that preceded this, there was a lot of ice hidden under that snow, and I didn't want to risk a slip and fall.|
|Waiting until Wednesday meant running on the rail trail at work. Once again thank you city of Hamilton for doing such a great job with the snow clearing on the multi use paths!|
|"This is great! I'm so screwed after I up my FTP and it all gets really hard again!"|
|Obligatory attempt to take a fun picture courtesy Sam. Please note how perfectly colour coordinated we are in our pink tops and purple hats/headbands/buffs. Not planned, we're just that awesome.|
|Halfway through the run at Copps. I don't care what the actual name is, it's Copps, damn it.|
|My watch was all 'woo longest run ever!'. Which isn't true, but is true for the watch, I guess.|
|Ice at the edge of the lake. So much less of it than usual, though.|
|Yep, that's some more ice.|
(yeah I waited for Nicole to finish because I wanted a post run selfie with the lift bridge in the background. We earned that!)
Sunday I went to the pool and out of nowhere had pretty much my best swim ever.
Then a solid trainer ride, and an amazing feeling brick run. I was feeling ready to tackle another 30k! I need to write down what I ate on Saturday or something, because whatever was going on, it felt awesome.
|Fake winter is back! Things are looking good.|
Warning: Boring Emma tries to figure out her plan for the next two weeks blather ahead. You should probably just skip down to the end. You've been warned!
So that week wraps up the Trainerroad plan I've been following. I won't know for sure the outcome until I do an FTP test, but I sure feel a lot stronger and like I've really increased my endurance. And the plan itself was great - lots of variety in the length of the workouts and the nature of the intervals, and the long ones built up gradually so that by the time I got to the last, stupidly long one, it didn't seem like such a crazy idea. Two thumbs up to that plan.
What now, though? Start the next phase (a build plan)? It's complicated by the Chilly half and ATB. I deliberately started the base plan a few weeks early to give me some slack in the schedule, which allows me to insert a couple of extra recovery weeks. ATB is, for me, the far more important of the two races and the one where I'm most interested in trying to get a PB. And the one I feel more ready to PB at, to be honest. So I'm going to train through Chilly, and essentially treat it as a catered training run with a medal. But I don't want to start the build plan just yet. With the way the weeks work out, it makes more sense to do the first 3 weeks of build in between Chilly and ATB, race ATB hard, and then take a break to recover. After that, I'll finish out the build plan and move on to the final stage of prep for Muskoka.
So I'm going to repeat one of the harder weeks of the base plan this week (probably week 5 because it's a bit less insane than week 7), just to maintain momentum, and then repeat the recovery week next week so I can go into Chilly feeling good. Then after Chilly the build plan starts.
/end boring blather
So what's on tap for this week:
Monday: rest. (woo!)
Tuesday: TR (?)
Wednesday: run at lunch
Thursday: TR (?)
Friday: run at lunch; TR (?)
Saturday: long run with the girls; swim?
Sunday: swim, TR(?) + brick run
Still have to firm up which trainer workouts I'll do. And due to family life stuff, no weekday swims in the schedule. As much as I hate to miss them (especially after that amazing swim yesterday morning!), I'm kind of excited that I don't have to get up early any day this week!! Hellz yeah more sleep!