Holy crap it is cold.
Swim – 2:00:00 – 4800m
Bike – 0:59:43 – 27.9km
Run – 1:25:16 – 17.54km
Strength – 1:30:00
Total – 5:54:59
This week was a impromptu rest week. I woke up on Monday morning feeling roasted, I think that is a technical (air quotes) term, and decided that for the next couple of days I would take it a little easier. In true triathlete fashion I didn’t hit the couch, rather skipped a couple of workouts and slept till 0630 instead.
I had to sneak in a quick run on Saturday evening as we were heading out Sunday morning to visit family for Christmas on Sunday morning; 3.5 hour drive. Taking the advice of Joe Friel, a freaking genius by the way, instead of a long slow run I hit intervals instead. Here is what they looked like:
45min Steady State Run – 4x3min (2min RBI)
15min warmup – 4:45-5:00/km
20min SSR intervals – 4:30/km
10min cool down – 4:45/km
Now I haven’t tested myself for a while, but based on the latest data, my SSR should be in the range of 4:22-4:40/km. I was able to finish each interval at just over 4:30/km and with the exception of the third rest period I hit each time interval perfectly. My treadmill is weird and cycles between elapsed time, pace, and incline. So sometimes, I have to wait for 30 seconds to confirm what the exact time is. No matter for a 45 minute run, but hitting 3 minutes intervals can be challenging.
My workouts were inside this week. I am not a wuss when it comes to cold temperatures and workouts; I have always said I am like and old Chevy, I run hot. With windchill’s into the -40 degrees I figured no matter how tough I pretend to be, there was no way I was heading outdoors. I do not like the treadmill, I can run 20k outside with no issues, but on the treadmill after 4k my knees are hurting and I want to stop.
Hopefully the weather smartens up this week and I can get outside for some fresh, albeit crisp, air.
It is well known that rest is beneficial, if not critical, to any training plan. I have tried many different schedules including ones published by Chris Carmichael and Joe Friel with varied success. “Listen to your body” they say, “take rest when you need it” they say. Well, it aient that easy.
In ‘The Time Crunched Triathlete’ Chris schedules 2 rest days per week, typically Monday and Friday, over a 8-10 week plan. His plans revolve around high intensity intervals mixed with some lower intensity workouts. I have used his philosophy a sprint and half ironman and enjoyed training for both. I found the mix of high intensity and recovery workouts worked well and timed well with the rest days.
With Joe Friel, you are responsible for writing your own training plan, with his guidance of course. This can be good as not all plans are built for all people, but it can create havoc if you aren’t organized. His philosophy revolves around 4 week training ‘blocks’; 3 weeks building duration/intensity and 1 week of active recovery.
I have learnt many things, among the leaders is I can’t really feel when I am approaching an over-trained state; I can only recognize it once I am already there. It can be tough to take rest when you don’t feel you need it as the loss of fitness is always a threat. Guess I need to get better at that.
Question: How do you plan rest? Any tips?