Setbacks....but back on it - Rocky Style

After a good two-week build period, the middle of July came and beat me down like a dog.  A stomach bug laid me low for the best part of a week and then a work trip to Philadelphia hindered the training a little more.  Fortunately I was due a recovery week anyway but being sick doesn't really count as recovery does it!

Philadelphia made a change to the run training through as it was awesome to run somewhere different.  I headed out from downtown and ran up past the Arts Museum (did my best Rocky impression) to Fairmount Park along the river.

 

I didn't have the whole City of Philadelphia following me but it was pretty crowded on the riverfront trail!  I thought about jumping a couple of benches but then realized that I would end up just tripping and making a fool of myself as well as needing some dental work.

So anyway, it's back to the Ironman training, I finally actually signed up for ChesapeakeMan so only two months to go.....lots of work ahead.

The Week that was June 30th - July 6th

So this was the 2nd week of the first build for ChesapeakeMan.  The key workouts for most weeks are the long run and the long ride, with a consistent swim set too, this week was no different.  It turned out that I didn't time for a long run so that was pushed to the first day of next week.  The biking week turned out awesome with the July 4th holiday enabling a good midweek distance ride.  The focus until the end of July is consistent workouts and building volume again.

Weather wise this week was tough....the Derecho storm knocked out power for 4 days, so it was tough to sleep in the heat and motivation to train was a little lacking!

Sat June 30th - Early morning run before heading to the store.  4.45m
                       - Rode after work for 90mins, steady talking pace. 28.48m

Sun July 1st - Recovery Day, just an easy hour ride along the WBA trail.  18.0m

Mon July 2nd - 2500yd swim with fins.  First time with fins which are an awesome  leg workout
                       - Evening Store ride from Parvilla.  Rode big gear for strength   23.0m

Tues July 3rd - 2500yd swim with drills and sprints.
                      - D-Ville ride.  Turned to be a great TT workout chasing off the back of the lead foursome.  45.0m
                      - Brick run. Didn't feel great but steady pace 3.5m

Weds July 4th - Long ride today out to Parvilla, group ride and back home.  Rode the last half with Greg, nice steady pace.  Needed a long day!  80.0m

Thurs July 5th - Recovery day with only a 2500m swim.  Steady efforts at 5 x 500m

Fri July 6th - Wow! 100 degrees and an afternoon run for 45mins.  6.15m

Weekly Total - 14hrs 53mins
Total Mileage - 215miles

The Week that Was June 23rd - 29th

After a couple of recovery/transition weeks after the double of the Duathlon Nationals and Eagleman, it was back to the Ironman countdown as ChesapeakeMan is now only 14 weeks away.  The first build period is really about getting some consistency back and working on some longer base miles.

Saturday Jun 23rd - Evening run after work. 5.78m

Sunday Jun 24th - Steady ride to North Beach and back.  73.0m

Monday Jun 25th - Outdoor swim at Truxton Park :-)  Love this time of year.  Also the evening Parvilla ride and short 30min post-ride run.

Tuesday Jun 26th -  Another lunch time swim at the Park.  Then back to the Tues Night D-Ville ride, first time in a month or so....jeez!  Short brick run on toasted legs.

Wednesday June 27th - Day off....Chiropractor session.

Thursday June 28th - Didn't have time for a longer swim so a short 30min session at lunch and a 40min run before an evening work meeting......oh yeah the heat is here!

Friday June 29th - Early morning run.  First long "ish" run since Eagleman so just went out easy for 13.0m.  Gets tough to run long in the summer temps without going early.  Feel much better in recent days since the Chiropractor visits.


Weekly Total - 13hrs 14mins
Total Mileage - 175 miles