Week #4: SOS + Ironman 70.3 Augusta

Happy Monday!

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Our “summer of speed” and Daniel’s Ironman 70.3 Augusta training is plugging right on along. I’m fairly organized at this point in the week (like 5 minutes into things … haha), so we are going to go with a combined recap of our workouts from last week. I’m in pink and Daniel is in navy (so clever … I know :)).

Monday: 5 miles (8:27 pace)
Monday: 5 miles (8:25 pace)

We started the week off with an easy loop Monday morning (Daniel’s watch likes to beat my watch).

Tuesday: 2 mi. WU, 5 X 1200 (4:38, 4:36, 4:32, 4:33, 4:37), 2 mi. CD
Tuesday: 1 mi. WU, 16 X 200 (42, 42, 41, 40, 42, 41, 40, 41, 41, 42, 41, 42, 41, 42, 41, 34), 1 mi. CD

We were *finally* able to get a track workout in on Tuesday this week. Jill, Rebecca and I did some 1200s. I was a little surprised to see a 1200 meter repeat workout on the schedule. I haven’t done 1200s in a really long time (maybe 5 years or more ago). I think I would’ve been slightly dreading this workout had it not been for the mile and a half repeats that I did last week on the track. I did 6 laps around the track for the mile and a half repeats and a 1200 is *only* 3 laps. Granted it is 3 laps that are run at a decent clip faster than the mile and a half repeats … but still. I was trying to focus on the positive.

The 1200s were supposed to be run at close to 5K pace. My times were 4:38, 4:36, 4:32, 4:33, 4:37 (the paces ranged from just over 6:00 to close to 6:10). It was hot and humid during this workout (I know that’s pretty much a given at this point, but for some reason it still makes me feel better to go ahead and type it out) and I was really working to hold the pace during the last 1200. I was happy with the workout and definitely felt like effort-wise, I was right where I was supposed to be. I didn’t know it at the time, but those paces ended up being spot on with my 5K race pace on Saturday.

They guys went a classic race-week staple workout … 200 meter repeats. They did 16 X 200 and crushed it. They were really moving on that last one! Holy smokes.

Wednesday: 8 miles (8:27 pace)
Wednesday: 21 mile bike (20.2 mph)

Wednesday morning I ran some easy miles with Young Daniel and Cody while Daniel biked. Everyone’s legs were definitely feeling the workout from the day before.

Thursday AM: 8 miles (8:29 pace) + 4 miles (9:08 pace)
Thursday: BRICK! 40 minutes of biking on the trainer + 5 miles (8:17 pace)

It was souper humid (translates loosely to: feels like running through a bowl of soup) Thursday morning. Young Daniel and I did 3 miles while Daniel biked and then we met back at the house and all ran 5 miles together. Daniel had a work function to go to Thursday evening, so I decided to do a few treadmill miles while he was gone. Two of my favorite podcasters were on a show together! I geeked out over it.

Friday: 5 miles (8:23 pace)
Friday: Rest Day

I ran 5 miles with Young Daniel Friday morning. We saw a tortoise and a hare (or you know … a turtle and a rabbit) right beside each other during the last mile of the run. It was almost as if they were racing or something. That’s gotta be some sort of sign right?!

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Saturday: Hot Trot 5K (19:01)
Saturday: Hot Trok 5K (18:43)

We both did Hot Trot Saturday morning!

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You can read all about my race in the recap above. Daniel’s splits were 6:02, 5:58, 6:00, 0:43 for a time of 18:43. It seems like the biking he has been doing has helped him aerobically. He’s running great!

Sunday: 13 miles (8:46 pace) + 5 miles (7:55 pace)
Sunday: BRICK! 50 mile bike (19.4 mph) + 5 mile run (7:52 pace)

Our group met for our weekly long run and coffee conversations Sunday morning this week, as pretty much everyone raced on Saturday. We survived a solid, soggy 13 miles. Daniel left the house super early and rode 50 miles on his bike and met us at Warehouse afterwards. His goal in his race is to average above 18.6 mph for the bike portion, so he definitely did that today. Boom! He wanted to do a brick workout and he somehow convinced me to join him for a 5 mile loop once we got home (hashtag bad decisions).

That’s it for now. I hope you all have a wonderful day and a great week ahead!

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One thought on “Week #4: SOS + Ironman 70.3 Augusta

  1. I love your term “Souper Humid” and I guess I will start using that phrase now talking about the runs here! We haven’t had a ton of 100% humidity days yet but I know it’s coming. It was 94% humidity on Saturday and I was soaked by the end of my run. Glad your training is going well!

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