Cilantro’s Training Log – May 2015

As promised, this is the first of my much delayed training logs.  As I mentioned in my last post, I am using triathlon training to supplement my training for the Burning River 100-mile race in July because due to recent health concerns, I am only allowed to run three days per week.  With a local coach’s help, we developed a plan that will hopefully keep my running fitness levels high (I had many 100+ mile weeks this winter as I was training for my “indefinitely postponed” Run Across America) while allowing me to also develop my cycling and swimming skills for my career as a competitive triathlon “age-grouper.”

My first week of tri/ultra training was the first week of May:

5/4 – 5/10

Monday: 10 miles of cycling, 45 minute.  This was my first time on a bike in at least six month, and I was SLOW.

Tuesday: 7 miles, 3 miles at tempo (splits: 7:54, 7:52, 7:56). 30 mn swim post-run (again, SLOW).

Wednesday: 16 miles, cycled, followed by three easy-pace running miles.

Thursday: 50 mn swim, yoga

Friday: 4 easy miles, 35 minutes

Saturday: Lake Wobegon Marathon, 4:01

Sunday: 1 hour easy stationary biking

Total: 40 miles run, 80 mn swimming, 26 miles + 1 hr stationary biking

5/11-5/17

Monday: 40 mn swim (1 mile)

Tuesday: 8 miles run, easy (10:00 pace)

Wednesday: 12 miles run, easy pace; spin class in the afternoon

Thursday: Spin class in the AM (kept HR in zone 1); 40 mn swim in the afternoon

Friday: 10 mile run, 9:12 pace

Saturday: Thief River Falls triathlon, 1st place 30-34 age group

Sunday: 2:10 cycling

Total: 38 miles run, 90 mn swim, 95 miles cycling (estimated), 5:15 time

5/18-5/24

Monday: 1.5 miles swam, 1 hr

Tuesday: 9.5 miles total, three miles at marathon base pace (8:30)

Wednesday: 90 mn cycling; 30 mn swim in the afternoon

Thursday: 18 mile run, 9:52 overall pace.

Friday: 14 mile run, 10:00 pace

Saturday: 57 miles cycled (outdoors)

Sunday: Rest

Total: 1:50 mn swim (est 2 miles); 43 miles run; 6 hours cycling (est 93 miles)

5/25-5/31

Monday: 5 miles run (8:30 average pace, fastest mile 7:30); 40 mn swim in the afternoon

Tuesday: 13 mile run, 9:18 pace; 20 mn cycling in the afternoon, recovery pace

Wednesday: 80 mn cycling; 1 hr swim in the afternoon

Thursday: 30 miles run, 10:00 pace

Friday: 1.6 mile swim, 1 hr

Saturday: Dewey Duathlon, DNF’ed with a flat tire, but my first 5k was a 22:35 which was a super huge PR for me (that I crushed the following weekend). 13 miles run in the afternoon.

Sunday: 55 miles biked

Total: 65 miles run, 3.6 miles swam, 90 miles biked

I’ve been relying on swimming to help with my recovery, and I can definitely tell a difference in my recovery overall.  As you can see, my running is also getting demonstrably faster which I attribute to better recovery, having enough blood, and my attention to cycling which is putting less stress on my running muscles while still helping me improve my fitness.  June is a big racing/training month for me, so moving forward I’d like to focus on my recovery weeks as well as the big training weeks, and stay healthy for Burning River!

Ultrarunner, adventurer, academic, and feminist. Running Across the USA in 2021. I write about ultrarunning, adventuring, and the intersection of endurance athletics and life.

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