Posts Tagged ‘New Zealand’

Back at It!

Yup vacation is over! I had a great little break after Ironman New Zealand. I love training camps, traveling and racing, but I do get a bit homesick! The week after the race included alot and I mean ALOT of sleeping, a great ski day up at Smuggs and even an 80’s flashback Bon Jovi concert with a few highschool friends. Fun stuff, but now it is back to the grind!

It feels great to get back into my training routine. I’m back working with my swim coach, and did my first hard run since IMNZ. It wasn’t pretty, but I’ll come back! I’m now running in the new 2010 K Swiss shoes and they are really reall sweet! The Keahou II has great cushion, but also has a fast and responsive feel to it; a great combo and therefore a great shoe for both long runs and tempos. My plan is to spend the next few weeks working on getting some zip back in my legs and racing a few 70.3’s over the next few weeks.

I get alot of inquiries regarding my training for Ironman New Zealand. How do you train indoors for an Ironman?? So, I thought I would post a typical week for a Vermont girl training for a winter Ironman. This is a typical week in January. Note, my build was 8 weeks long, end of December to mid February, then a 12 day taper.

Mon. recovery day: 5k swim, easy 90 min spin on trainer
Tue. bike 2.5 hours threshold work: 5×1 min power intervals, 5×10 min(5′easy). pm treadmill run: 5×1 min pickups, 6xmile at 5:30(2 min easy)
wed. 5k swim, 3 hour bike w/hill reps, 45 min run of at ironman pace to faster
Th. 90 min progression run. swim 3k, pm easy 90 min spin on trainer
Fri. easy recovery day. 5k swim, 45 min easy run
Sat. bike 4 hours tempo and hills combo: 40 min tempo, (10min easy) 10 min hill climb hard (10 min easy) 30 min tempo(10 min easy) 10 min hill climb (10 min easy) 20 min tempo (10 min easy) 10 min hill climb.
Sun. long run on hilly snow packed trails or 18 miles flat and fast on the tready if it was below 10F!. pm 4k swim

There it is, my quality not quantity plan!