Wednesday, February 24, 2010

Operation Repro

All I have to say is: WOW! I bizzy! When you get set into a plan, the first order of business is to get comfortable in your own skin. Set your schedule, get used to it. Figure out what works and does not work. What can and cannot be tweaked. Here are some of the highlights from my first week:
  • Two bike interval sessions and one tempo run in the middle of the week.
  • Nailing my 150's Friday night: 2:14, 2:12, 2:11, 2:10, 2:10 (booyah!)
  • My first outdoor ride on Saturday with Dee Dee at Columns Drive.
  • Hitting the perfect distance (8 miles) on my 1:25:00 LSD run Sunday.
I always find it amusing how things just seem to fit, and when it does, it feels right. With a late November Ironman, I have/had the luxury of waffling a bit and changing my mind on my training plan without having to worry too much about the cost.

Short term? After my first week, my body was trashed. When I feel like that, I try to put it into perspective with my past experiences. I would roughly equate it to being at the middle of Ironman training or somewhere towards the end of Ironman Augusta 70.3 training. I was so ready and thankful for my rest day on Monday.

When Tuesday rolled around, I was a bit concerned about how my body would react to another round of the same type of stuff. The ultimate test of any training plan is reproducible results. My goal for my Tuesday interval session is to get to 3x8 minute intervals in Zone 4. I have been steadily progressing up the 4 minute interval chain, doing 3, 4, and 5 intervals respectively over the last three weeks. This week, I upped the interval time to 5 minutes and reduced the reps to 4. My body performed beautifully.

After my ride, I had dinner before heading out the door for my 30 minute brick run. It was 8:30 PM at night, dark and cold. The hills around my house added another dimension, and I worked hard to keep it a Zone 2 effort.

The training load graph, as expected showed this bike interval session to be easier than the one from last week, but the run outside more than made up the difference. Having some measure of stress from my workouts is giving training a whole new perspective. I've also been dialing in my nutrition during this off season, and it shows. I can't wait for the weather to warm up so I can shed some of this winter poundage!

Happy hump day, y'all!

Wes

7 comments:

Lily on the Road said...

sounds great Wes, doesn't it make you feel great when things come together.

I hear you on the winter "weight", gah!!!

Julie said...

Hi Wes,
Wow, you really are bizzy:) Your training schedule is so crazy but you are surviving!! Is Dee Dee training for an Ironman too? That would be really cool if she was...you could share some of the same goals and have each other for cheerleaders:) Way to keep on top of things my southern friend!! Happy Wednesday!!

Andy said...

Glad to see that all the pieces are fitting together nicely! Columns... I don't think I have ridden over there since September. But I work much closer now to Columns and Riverside/Azaela drive in Roswell.

I hear ya on the winter weight. Gotta come out of hibernation sometime, don't we? ;)

Gotta Run..Gotta Ride said...

Those awful winter pounds have even found a way to sneak up on me. It is only a few BUT STILL...sucks.

Love it when a plan comes together.

Jess said...

It's always nice once you find the right rhythm.

LBTEPA said...

sounds as though you are making lots of progress AND having a great time :) a prefect combination

Stef said...

Bizzy kicking your own ass sounds like what is going on here. I really admire that. Seriously I do. I couldn't do that, at least not where I am in life right now.

Maybe later . . . :-)

Glad everything is coming together for you! IM AZ!!!!!!!!!!!!!! Woo Hoo!