Week 1 – IMLP 70.3 Training

Wooo! 70.3 training has officially begun! The big race is Lake Placid IM 70.3 on September 10th so we’re about 15 weeks out. This year with my HIM and marathon so close together I decided to enlist the help of a coach.  I went with Kindal (@runningwithstrength) and she is going to guide me through two succesful races.  Not going to lie when I saw the schedule I freaked.  Every day there are two discplines, sometimes together in a brick and sometimes as two workouts.  It is going to take a lot of coordination and effort to get it done but luckily Drew is also training so I have a buddy along the way.

Here’s how Week 1 went down!

Monday: 5/22

Total Rest Day

Tuesday: 5/23

RUN: 4×1200 at HMP (Total 6 miles @ 8:17)

Before this workout I went to the doctor for my heel. I was freaking out because Saturday night I started getting shooting pains up my heel everytime I walked. I’m pretty sure its because I was stupid and wore my converse untied while walking around a lot so I definitely learned my lesson the hard way! The podiatrist said it didn’t look bad and taped me up and gave me the ok to run.  I did this workout only an hour after eating lunch out too, oops. But proud to say I hit all my paces perfectly!

SWIM: 5×200 pull (Total: 2000 yds)

Why is reading swim workouts so tough? Pretty sure I did some of this wrong but oh well.  300 warmup, 4×100 drill, 5x(200 pull, 2×50 pace on 15 seconds), 300 cooldown. This was my first time using a pull buoy and can I just say OW! So much harder than expected but I think I use my arms mostly to swim anyways beause I was surprisingly keeping up with Drew well.  Still need to figure out how to use my watch to not include rests while swimming, a lot of learning going down!

Wednesday: 5/24

BRICK: Bike- 45 min with intervals, Run- 5 miles easy @ 9:04

Hello 4AM! Not sure how I managed to get up that early but gotta do what ya gotta do. Dreams people! Bike- 10 min warm up, 5x 3 min hard, 2 min easy, 10 min cooldown. I despiseeee the trainer and honestly took it easier than I should have but I am just getting back into biking so that’s fine with me. Then hopped off and did a 5 mile run.  I was supposed to do between 8:45 and 9:30 pace.  I hit 9:04 which I am happy with and I actually felt really good

Thursday: 5/25

BIKE: Tempo Ride (1hr)

Spent some more early morning time with my trainer. 20 minute warmup, 20 minute tempo, 20 minute cooldown.  I have no idea about effort with biking compared to running and no fancy app ($$) to keep track of it. Also my bootayy really hurt towards the end of this.

SWIM: 6×200 variable (Total: 2000 yds)

I had no desire to do this after a long day but Drew convinced me and I’m so glad I did.  After a warmup and some drills (I skipped two sets of drills) we did 6×200: 100 easy, 50 moderate, 50 hard; 50 easy, 100 moderate, 50 hard; 50 easy, 50 moderate, 100 hard. Then repeat

Friday: 5/26

RUN: Tempo (Total: 6 miles @8:03)

A soggy gross morning couldn’t stop us.  A mile warmup and cool down with a progressive 4 tempo miles in the middle (7:31, 7:28, 7:25, 7:14)

SWIM: 1300 yds

Easy pull workout.  The pool is full of so many older people in the middle of the day !

Saturday: 5/27

BRICK- 30 mile ride (16.1 mph), 3 mile run @ 8:52

Drove up to Lake Placid and hopped on our bikes.  We did an out and back from Lake Placid to Wilmington.  Going out is amazing because it is mostly downhill and we cruised.  On the way back is ALL THE HILLS. We also saved someone with a flat on the way back which felt good. It definitely wasn’t easy but I am proud of myself for getting through some tough hills that I have quit on in the past and averaging about 16mph! Yes, its not that fast but for me this is good and making progress.  Followed this up by an easy 3 mile run where I felt really good


Sunday: 5/28

RUN: “Fast Finish Long Run” (Total: 10 miles @ 8:35)

Last big workout of the week, I made it!  I had slept less than stellar the night before so this wasn’t easy but I got it done.  The first 8 were between 8:30 and 9:00 pace and the last 2 were 7:36 and 7:45. It was a beautiful day and I even got a little bit of color while running!

Totals:  SWIM: 5300 yds

                BIKE: 3:34 hrs

                RUN: 30 miles

Thoughts: I am super proud of myself for hitting all but one of the workouts for the week (I skipped an easy cycle on Sunday).  I am in better shape than I thought and even though I know things are just going to keep getting harder it is going to be worth it.

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