ÖTILLÖ Training June 19-25

Monday:

MonZ set without MonZ at Scott Carpenter Pool (LCM):
800 easy
10 x 50 fins alt drill/swim, kick/swim on :55
Main Set
3 x 200 on 3:00
2 x 150 on 2:15
3 x 100 on 1:30
2 x 50 on :45
1 x 50 on 1:00
2 x 150 on 2:15
3 x 100 on 1:25
2 x 50 on :45
1 x 50 on 1:00
3 x 100 on 1:25
2 x 50 on :45
1 x 50 on 1:00
2 x 50 on :40
Then final set with fins of
4,3,2,100 on 1:25 base
On the main set, I swam the opening 1300 meters when the set was on 1:30 base and was able to hold about 2:44 on the 200’s, 2:03’s on the 150’s and 1:20’s on the 100’s. I pulled the rest of the main set holding circa 1:15/100 for the most part. 1:30 base for pure swimming is somewhat doable now, though still challenging.
4,900 meters in total.

Afternoon strength session:

Squats: 3 x 12 @ 95/115/135
RDLs: 3 x 12 @ 135
Hex Deads: 4 x 5 @ 225/245/265/275
Incline Bench DB's: 3 x 7 @ 40/45/50's
Single Arm bent over rows: 3 x 7 @ 50
Flat DB Bench: 3 x 7 @ 50/55/55's
Slow Mo Pullups: 3 x 5

45 minutes in total. Was feeling a bit flat so I backed off a bit (that’s where 7 reps comes from).

Tuesday:

I had originally planned to run the Switzerland Trail again this morning, but I woke up feeling very tired so I opted to do a run down low instead. Then once I got out there I made another adjustment by cutting the planned distance down as well. Run ended up being 10K in about 46 minutes. Think I have a bit of a fatigue delay from Sunday. Sometimes more challenging days hit you a couple days later, similar to getting more sore from weight lifting after 48 hours.

I had also planned an easy afternoon swim, but opted out of that as well. Hopefully I will bounce back tomorrow.

Wednesday:
Another adjustment to the schedule for the day. Had originally planned to go to the track, but didn’t feel that would be a good idea. Changed the session to a 14K route with a fartlek section in the final 1/3 of the run. The first 9K were on trails with about 1/2 the time on single track. I then moved on the road and ran 2 x 15/15, 30/30, 60/60, 90/90, 60/60, 30/30, 15/15 as fast/easy (in seconds). I was moving along pretty well, but still feel like I’m “behind the training” (a phrase I use when it feels like the training is leading you and not the other way around).

Afternoon swim at North Boulder Rec (SCY)

600 easy
4 x 100 kick fins on 1:30/25/20/15
Main Set
10 x 200 pull on 2:40 holding 2:18’s for the most part
300 cool down
3,300 yards in total.

Thursday:
Morning easy run around Wonderland Lake area. Humid morning after all the rain yesterday evening/night. Went through 11.2K in 50:55 over varying terrain.

Travel day to Couer d’Alene, Idaho today. After arriving, Chris and I went for a short run along the early section of the IM run course. 5.2K in 24 minutes. Felt pretty terrible coming off the travel.

Friday:
Morning run in CDA including one full loop of the Ironman run course. I know the course has varied over the years so not sure how this compares, but this year’s version is three out-and-back “loops.” The course itself has some mild elevation changes in both direction, but nothing overly hilly in my opinion. My run ended up being 15.1K in 1:05:50. Felt better than the evening before.

Later in the afternoon we did a short open water swim in Lake CDA. About 20 minutes with wetsuit and paddles (for me).

Saturday:
Morning run in CDA. Did the first 20 minutes with Chris, then he stopped to do a short swim and I ran out the west of the transition area up along the Spokane River. Little warmer and windier this morning than yesterday, but still pretty solid weather pattern for those racing tomorrow. Should be fun to watch. Total run 13.4K in 59:22.

Sunday:
No official training since I was in support mode today, but I did ride over 50K on a mountain bike getting around to various spots on the course to relay information and splits (mostly on the run, but some on the bike). The race ended up being an intense competition all the way to the line. Chris and Matthew Marquardt came off the bike together with a pretty solid lead over the chasers (about 6+ minutes). On to the run, Chris steadily built a lead through the first half of the run and then Marquardt started pulling back time and kept doing so all the way to the finish. In the end, Chris took the W; both of them raced extremely well and it was pleasure to get to watch it all unfold up close.