LA Marathon is completed, vacation is done. And now its time to start training for the 70.3 Ironman in Santa Cruz. Its been 2.5 years since my last 70.3, and I left that race disappointed (3rd to last finisher and over an hour slower than my first 70.3). I am determined to fight back and get redemption this September in Santa Cruz.
| Day | Planned | Actual | Comments |
| Monday | Rest | Trainer day | whole body work out. |
| Tuesday |
Swim 800 yards
Run 4 miles moderate
| Swim 600 Track 2.0 | Quads sore from Monday |
| Wednesday | Cycle 40 min | Off | |
| Thursday | Swim 800 yards Run 4 miles | Private Swim 5 mile Run | left quad |
| Friday | Cycle 40 min | Spin Bike 40 min | 9.6 miles Right knee |
| Saturday | Cycle 20 miles | DGF Group Session 20 Mile ride | Right Shoulder- OH press |
| Sunday | Run 6 miles Swim 800 yards | 6.5 miles 800 yards |
First week back and focused. I have a lot of work to do over the next 104 days. Definitely working on getting on a schedule. I can already tell this training cycle is going to kick my butt.
Monday, I had a trainer day. Kei and Mars traded class days, so Mars is now training me. The first session was more of Mars trying to familiarize himself with how I work out. We did some legs, some arms, and some core. Overall I didn't feel like it was a crazy work out. However, my glutes and quads were super sore the next day. So I guess he still pushed me.
Tuesday morning. I woke up and went to El Segundo Pool to get a swim in before work. It was suppose to be 800 yards with 8x25 yard sprints. I showed up around 7:40 only to learn that the pool closes at 8am. Since I was there, I figured I would just crank out what I could. I ended up getting in 650 yards (including the 8x25 yard sets). Overall felt okay, but definitely still out of swim shape.
Tuesday evening, went to the normal SBRC track night. I did the track 2.0 group, which was 2x400, 1x 800, 2x400 and 1x800. Overall I got a little over 3 miles in. It was cold, windy, and my legs were sore. But pushed through and got the work out completed.
Wednesday, I had a 40 minute ride on the schedule, but ended up doing happy hour with my team. So used it as a rest day.
Thursday morning, I meet up with Shang from Feisty Fox Coaching for a private swim lesson. I definitely feel strong and a better swimmer after a session with her. Key take aways from the lesson were...
- work on right shoulder mobility (shoulder should be rotated back and arm shouldn't cross over)
- my elbow should be up and not drop in the water. Work on the catch and keeping elbow up
- don't bicycle kick (kick from the glutes)
- quick breath in, slow exhale out
- Rotation (make sure to rotate in the water with a strong core to make side breathing easier)
- Drills: side kicking focusing on breathing and head position, single arm strokes breath on one side
Thursday night, 5 mile strand run with SBRC. Left Quad got really tight the last mile of the run. But overall, felt great to be out there.
Friday, got on the spin bike for 40 minutes. Managed to crank out 9.6 miles during that time. When I was done, my right knee had minor pain while walking but went away as the night went on.
Saturday morning, woke up and did DGF group class. It was focused on legs. (Kept getting yelled at for not going low enough in the squat positions, but I had to save some of my legs for my ride in the afternoon). Note: bar bell overhead press still bothers my right shoulder. GRR.
Saturday afternoon - went for a 20 mile ride. Rode from my house up into the hills of PV and back on my own. Even with tired legs from the morning work out, I still felt pretty good on the ride, once I got a few miles in. Perfect weather for a ride.
Sunday morning woke up and cheered on the SBRC runners who were doing Mountains to Beach. Lots of PRs and lots of BQ's. Therefore even though I was tired, I was still motivated to get out and do my run and swim. Managed getting in a comfortable pace 6.4 mile run followed by 800 yards in the pool.
Overall Training Grade: B+
Overall Nutrition Grade: C+
