I didn’t post about this earlier, but I’ve slightly revised my training plan leading into Hawaii. Due to the fact that I feel I had some issues with consistant quality training earlier this summer, and spent much of it pretty flat, I decided that I was going to spend 5 weeks (counting last week) doing some very specific preparation for Hawaii.
The general plan is to do 5 weeks of consistant, high quality, low to moderate volume training. Low to moderate may be a bit misleading – easy week days, hard weekends is more accurate. I’m hoping to do some higher quality running on Tuesday, higher quality biking on Thursday – with the other days/workouts being easy aerobic. Then I’m going to nail the weekends with a long brick on Saturday and my long run on Sunday. Repeat until it’s time to taper.
Hopefully this will pay off, and the challenge of it will give me a load of confidence for Hawaii, as well as give me a huge fitness boost. The trick will be to make sure that I get enough recover during the week to stay strong, fresh, and motivated.
This weekend was my first weekend of trying this and it went well. Saturday I did the Racine Half Iron course twice – based on what I can tell it has a similar elevation profile to Hawaii – it was hard (well DUH!), but my legs were pretty tired the whole time. Normally my feel on my long ride starts out around 4 and builds to 7, well this started at around 6 and built to being plum tuckered out! I had a good run afterwards though that went way better then I thought.
Sunday I did my long run – 19.41 miles in about 2:29 (7:41 mpm). I was really happy with that; not only was it my longest run in a while, it was my longest run since my IMAZ marathon!
Did a long swim today (SCM), main set was
- 6×125 @ 2:00 (held 1:38-1:40
- 1×800, 1×200, 1×600, 1×200, 1×400, 1×200, 1×200, 1×200.
The 8,6,4,2 were hard on 1:30 base minus a flat 15 seconds. I held around 1:20/100 on those, and then the 200’s in-between were easy on 1:30 base.
Tonight is a no workout night – going to do some chores around the house.
FWIW – I liked only having to run on Sunday, gives you a little bit more weekend time!