Home » 140.6 Journey » Good long weekend into first step back week.

Good long weekend into first step back week.

May 30, Day 107

Weekend Workouts:

  • 74 min bike, 5 minutes Z1, 5 minutes Z2, 12 x (30 seconds Z5 uphill or simulated/90 seconds Z1), 35 minutes Z2, 5 minutes Z1
  • 1750y swim, 300 yd Z1, 1150 yd Z2, 300 yd Z1
  • 70 min run, 5 minutes in Z1, 60 minutes Z2, 5 minutes Z1

Today’s Workouts:

  • 45 min run, 5 minutes Z1, 10 minutes Z2, 5 x (2 minute Z4/2 minutes Z1) 10 minutes Z2, 5 minutes Z1
  • 40 min bike, 5 minutes in Z1, 30 minutes Z2, 5 minutes Z1

img_0183.jpgHad a great weekend of workouts, really felt like I was crushing everything.  That’s a good feeling to have right now, but I shouldn’t get too cocky.  The training plan even says that the work should feel pretty easy right now.  Even still, I was thrilled to get out on my bike Sunday and do those hill repeats and feel strong throughout the whole thing.

Also, my bike tape got it’s first real test with me sweating, and it came out great.  It’s also ridiculously comfortable.  I’ll never use another brand.

This week is a “step back” week, which I will have every 3 weeks throughout this plan until I taper.  The idea is to push hard for two weeks, then give the body a bit of a break the third week.  Workouts during step back weeks tend to be either fewer, shorter, less intense, or a mix.  Often times it doesn’t really SEEM like a step back, but usually the mental break means as much as the physical.  It is funny though, when you catch yourself thinking “Nice!  ONLY 45 minutes of running with ONLY 5 Z4 repeats” and realize just how insane most people think you are.

Or like tomorrow, when for the first time in this plan I have a morning where I don’t have to get up early to get the first of 2 workouts done.  I only have a swim, so that’s a little bit of a break.  It’s the little things.  🙂

This morning I had another first for the entirety of this plan, which for those of you who read my mini-rant Wednesday may come as good news–I actually slept through the night.  No waking up multiple times unable to breathe.  I cannot even tell you what a relief that is, and I hope it lasts.


Tomorrow I signed up to give blood, probably for the last time until the IM.  It’s still early enough in the plan and it’s a day I only have a swim so it should be OK, but I really don’t want to screw around with it too much.  It has a way of sapping energy over several days, and we are just getting into the hot season.  Tonight’s run should be in the 80s, which is worst case in my estimate of how it will be in October when I finally hit the run course.  Good to get some of that training in.

Hope you all have a fantastic day.  Cheers!


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