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Week 6

11/12/2018

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I had a pretty good week of training.  I did however skip my swim sessions, nothing new there, and I skipped a strength workout day.  I was wore out from being out later than I should have been on Wednesday night so I didn't feel like getting up and getting my day started with a short workouts.

​I had two great cycling workouts. The Tuesday was basically a pyramid 4 x 8 minutes building from zone 2 to zone 4 and then back down all at roughly 50 rpms for one minute easy zone followed by one minute zone 1 at 90 rpms and repeat. It was a short ride but it was challenging.  The second cycling workout was general endurance riding in zone 3 as 6 x 10 minutes.  

I was pretty ecstatic about my runs this week.  Wednesday I did my long run and did 8 miles which is the furtherest I have been able to go since my surgery.  The run was 10 minutes walk, 15 minute run for 90 minutes.  My run on Sunday was two sets of 9 x 20 second hill repeats.  I did finish up about 10 minutes short of the scheduled workout only because I walked the entire thing with the exception of the hill repeats and I skipped the second 10-minute run.  I should have looked like: 15 minute walk, 9 x 20 second hill repeats, 10 minute run, 9 x 20 second hill repeats, 10 minute run, and 5-10 minute walk.

Overall I had a great week and very happy with the outcome.  I think I am going to drop the swim workouts on the schedule until I decide to actually start swimming again.

Have a great week everyone.
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    Owner and Coach of Tri-More-Fitness.  I will get total knee replacement surgery on March 19, 2018 and have plans to complete Ironman Maryland in 2019.  This Blog is to document the Journey

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A big shout out to David Boyer. Since starting my work with David, I have improved in all areas. I thought running two races in two days this weekend would be a challenge. David gave me a plan (which I tried to follow) and I actually felt stronger on day two on a longer more difficult course. But for some goggle/contact lens issues during the swim, I might have gotten on the podium. Still have a lot of work to do before IM Florida but this weekend has given me a boost in confidence. Thanks Coach!
- Jeff Brown
...my coach David Boyer who is not only a Great coach, but a Godly person who texts me scriptures of encouragement at 4:30 in the morning before the race because he knows I've been up stressing about the swim! Thanks to you all I forever grateful!!!
- Beth Leatherwood
Love Tri_More_Fitness coaching!!! just got an unexpected race day report breaking down the good, the not so good and the just plain ugly (ah, it wasn't that bad) LOVE getting great, solid, very detailed and constructive feedback. Totally looking forward to continuing to grow in the sport...so much room for growth and progress. My only problem is I want that progress like right now, immediately.
- Sandra Barnes