Training Tuesday: slow progress is still progress

One of my fellow TRI101 participants shared this excellent article about building on your strengths in one event to bolster your weaknesses in another. I don’t really feel like I have any special strengths in running or cycling, other than “can complete required sprint distance.” But on reflection… that counts too. I definitely feel like my swimming is improving, though, and cycling the 10-15Km routes we use for training has been getting easier: an excellent sign that I need to go either farther or faster. The TRI101 program is scaled for participants who start at a low fitness level, but we are now at the beginning of week 6. If I stopped right now, I’m confident that I could finish a sprint triathlon, which is great news— now I just need to work on doing it faster.

The week’s training:

  • Thursday: 250m swim + swim drills. Slow, but better than nothing. I just wasn’t feeling it that day. As Karen, one of our coaches, pointed out, some days are better than others, and sometimes the best thing to do on a bad swim day is cut the distance short.
  • Friday: I swam 100m without stopping— a big deal for me, since I hadn’t been able to do that before— then 5 x 50m intervals, then another 100m. The intervals are 25m slow and 25m as fast as possible. It was a good workout, and I felt much better than I did after Thursday’s swim.
  • Saturday I did a short run/bike brick with a couple of classmates: 8.5 mi on the bike in 44:26 and 1.1mi running in 11:34. On the bike I spent a while riding slow circles waiting for all our party to catch up, so I didn’t take that time too out of sorts. I also went to the pre-race brief for the Mountain Deux aquathalon, which is this coming Saturday: a ~5Km trail run, followed by a 200m swim. Should be fun, except for the “trail run” part.
  • Sunday I swam with two TRI101 peeps: 100m warmup without stopping, 400m with minimal rest, then another 100m (which I did as 2×50, with the same 25m slow/25m fast). This was the first workout I logged with my new Suunto Ambit 2s triathlon watch.
  • Monday I had a bike fitting. That’s a topic for a post all on its own; look for it next week.

So, the watch. Anyone who knows me knows what a gadget nerd I am. I saw a mention on Facebook of a big watch sale mentioned at the DC Rainmaker blog, so I started poking around and was fascinated by the idea of a GPS-powered watch that could track my workouts for me— something I’d been using my phone for, with varying degrees of success. After reading his über-review, I decided to get an Ambit 2S. As much fun as it would be to have the barometric altimeter in the Ambit 2, it wasn’t worth the extra money. It arrived Saturday, and first thing Sunday morning I strapped it on and headed to the pool. Here was my reward: a more-or-less accurate record of my swim activity. I say “more or less” because I think it miscounted laps a couple of times, and the “total distance” column in the laps table doesn’t match the “distance” field at the top. I will be using it for cycling and running in the next couple of days and can get a better idea of how it works but I am most interested in the “multisport” mode for triathlons. I’ll be using that at Mountain Deux next week. The watch can pair with heart rate monitors, cycle sensors, and all sorts of other goodies that I will eventually add.

First swim

The upcoming week’s training should be good stuff— running tonight and Thursday, swimming Friday, and a bike/run brick Saturday. There’s a group that meets Thursday mornings to run a 4.5mi road course; I might join them to get a little distance in on the theory that if I can run 4.5 miles, it’s not that much of a stretch to run 6 miles, which means that I’d be in striking distance of running a 10K once triathlon season calms down some. On the down side, I also have a root canal Thursday (after running), so that may slow me down a bit. Hopefully I’ll bounce back in time for Mountain Deux on Saturday!

 

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