Half Ironman Training: Week #2
My second week of half Ironman training for the Beach2Battleship Half Ironman was great. I followed all my prescribed workouts and am enjoying my plan. At the end of week #2, here are my current thoughts:
- I’m really becoming acclimated to training in the early morning hours before work. It’s such a powerful feeling to start your day knowing you already have 2 hours of training under your belt. The 5:30 a.m. alarms are starting to get less painful, but I’ve found I need 2 days a week where I can sleep in later.
- The most difficult part of my half Ironman training plan is how many 2-a-day workouts there are. I’ve been trying to get both done back-to-back in the mornings, but as the training time increases, that may not be possible. 5 of the 6 days currently call for double workouts.
- I’m finding it challenging to fit strength training into the busy triathlon schedule. I strength train with a group 2 days a week, and these extra workouts can be tough to fit in. This week, I managed to squeeze them in on Monday and Friday. I believe strength training is really important for having power – not just endurance. I’m also going to be looking to see how I can start fitting a day of resorative yoga into my training when possible.
- I ate clean for the majority of the week and it felt great. I tracked all my food and calories and remained within my weekly goal. Strong, clean eating helps better fuel my training, my confidence and my overall happiness.
- I need to start building up my long run mileage to ensure I’m also ready for Hood to Coast in August, where I’ll be running 15+ miles during the course of 48 hours.
Here is what the week looked like.
Monday
Strength trained (1 hour):
I followed my strength session up with 4 progression miles on the treadmill. The miles looked like this:
9:13
8:49
8:27
8:08
I was running really happy on Monday because I was wearing a new outfit that my friends at Brooks Running sent me. I’m really excited about this outfit because the heat and humidity are starting to get brutal and this top and bottom are designed specifically for runs in warm weather. My top is the D’lite Micro Mesh Racerback Tank which is exactly as thin and light as it sounds. It’s sheer and is a great alternative for hot days where you wish you could wear just a sports bra but don’t want to be caught dead running around with your tummy showing *wink.* I wear a size small in all Brooks gear, but this is a top you want to order one size smaller than normal because it fits a bit looser. I sweated a TON on Monday and the tank was soaked, but it also dries quickly which is great. My shorts are the D’lite Racer 2 ½” Shorts. They are super light and extremely comfortable. They also have loops in the back to hold gels as well as a tacked split on the sides to keep things breezy when running in the heat.
Tuesday
Swam 1,500 meters:
300-meter warm up
8 x 25-meter drills with 10 seconds rest between each
5 x 100 at moderate intensity with 5 seconds rest between each
8 x 25-meter kick only with 15 seconds rest between each
300-meter cool down
I biked 1 hour and 10 minutes immediately following my swim. I included 7 x 20-second sprints at a fast pace and in a high gear with 2 minutes or recovery between each. I rode on an indoor bike in the gym by my pool rather than walking home and setting up my trainer to save time before work.
Wednesday
REST
Thursday
Ran 40 minutes (4.62 miles) on the treadmill with 8 x 30-second sprints sprinkled in every few minutes at a 6:18 pace. I’ve found that having 60 calories or so of organic applesauce (no added ingredients) before an early morning run works well for me.
After my run I biked 1 hour and 15 minutes on an indoor spin bike. Since this workout wasn’t prescribed as a brick, I did the run first to be on fresh legs. I ate a handful of raisins between the run and bike.
Friday
I met a few friends for an early morning open water swim at Lake Alatoona. We swam about 1,450 yards and I got to watch the sun rise as we swam. I’m excited to get at least one open water swim in per month. It’s great practice for sighting and not having the edge of the pool to push off of. I’ll be writing more about open water swims later this week.
Strength trained (1 hour):
- 8-minute Tabata set alternating between kettle bell swings and plank to push-up with a push-up (20 seconds on, 10 seconds rest)
- 6-minute AMRAP (as many reps as possible): 15 burpees, 15 band thrusters, 15 barrier jumps
- Broad jump 50 meters
- 400-meter farmers carry with 2 25-pound kettle bells
- Obstacle course finale: 150-meter run, 50-meter lunge, 10 push-ups, 10 sit-ups, 10 squats, 150-meter sprint
Saturday
Brick: Rode for 2 hours and 3 minutes on the bike (32.2 miles) on a flat, paved trail and then immediately went for a 20-minute run. I was really happy with my speed on the run after a few hours on the bike. I ran 2.45 miles that looked like this: 8:23, 8:11, 7:56.
Sunday
Ran 45 minutes around my neighborhood (5.23 miles at 8:39 average pace)
Week #2 Totals: 11 workouts covering 96 miles during 10 hours and 11 minutes
- Swim total: 1.79 miles
- Bike total: 76.5 miles
- Run total: 16.3 miles
- Strength training total: 2 hours
My goal for this week is to ensure I hit my prescribed workouts even though I will be traveling several days. I may need to move some things around to ensure I can get everything in. I also want to focus on having strong runs this week.
Disclosure: As a Brooks Run Happy Ambassador, I receive compensation and free Brooks products to test. The thoughts and opinions I express about Brooks and their products are my own and always will be.
How did your week of workouts go? Do you integrate strength training into your weekly workout schedule? If so, what is your favorite strength training workout to do?
Comments
I am finding it difficult to get strength training in during a more involved training schedule (like my half schedule). There are only so many times during the week that I can make it to the gym.
Ugh – still haven’t found the courage to get up early and go running yet
It can be so tough, Rebecca. We just have to do the best we can. I highly recommend the early morning runs (not in the dark by yourself though!). It has made such a difference for me and brought so much more balance to my life and my family time.
The two a days would definitely be hard for me. I am much better if I do it all at one time but time wise I know that would be difficult. Good job on the training!
I really love reading your blog. I want to do a Half Ironman and reading what you write helps me with some training ideas. Thanks for the updates!
Thank you so much, Mary Beth. Your kind words mean a lot and I’m so glad to have you as a reader. Let me know if you sign up for a half Iron!!! Good luck!
I’m so impressed by your dedication! I find it hard to fit in two workouts a day (and I am not married, have no kids, and have a very casual job these days)… so you motivate me!
If there is one thing I learned recovering from the injury I just had its that strength training is a MUST.. for sure. I hope you get to fit it all in!
Thanks, Amalia. I think it is just all about discipline and trying to do more of what I say I’m going to do. I’ll tell you that the early morning workouts make all the difference. I’m just too drained at the end of the day and want to cut something short. I appreciate your kind words and motivation! Thanks for the encouragement. You can do it too!!!
Great job! It seems difficult to fit in double workouts so many days a week. You are doing so awesome so far!
I fit in a few days of running while I was away on vacation last week. For me it wasn’t so much about the workout, but about keeping my body moving and not just sitting all week. 🙂 Also — LOVE strength training!
Great job on working out while on vacation. It can be hard but you feel so good knowing you got it done! xo
I’m with you on so many points – I love the early AM workouts, but need a couple days to sleep in (sleep in = 6:15am . lol). And I don’t know how to mange to fit in 2-3 strength workouts in there, and I’m only thinking of a sprint.
For me, fitting in strength training means doing a second workout on a day my plan only calls for one workout, which is sadly not that often. On Tuesdays, my plan often only calls for a run, and on Fridays just a swim (I double up my time on the bike on Saturdays instead of riding 2 shorter rides on Friday and Saturday each), so I’ve added in my hour of strength training on those days. It helps that I actually pay to train with a group so that gets my butt out the door to lift heavy things 🙂
Wow, you’re doing awesome with the training and double workouts! I’m not quite as diligent about it as I should be myself. You’re going to be so prepared to crush it!
Thanks, lady! Of course I still have 18 weeks of training to go, so I hope I can keep up the diligence. Good luck to you and your training!
Wow – great job, Jesica! I’m with you on the early morning workouts – lately, I don’t know how long my workday will last and even worse than pushing yourself after a long day at the office is having to go back to work afterward 🙁 Those early morning hours seem like free space – but there’s only so many mornings I can wake up before 5 until I start wanting to fall asleep at 8 every night 🙂 Keep it up! You’re inspiring!
Week of workouts went great for me last week. This week is starting out good too! I am starting to train for a half marathon in september so for strength training, I am switching to a bodyweight strength workout and leaving the heavy lifting behind for a bit. I think my body needs a break from the power cleans and presses and needs some light strength training and yoga, yoga, yoga!