Weekly Rundown (4/28/08-5/4/08)

Still mostly a recovery week for me but threw in some cycling so as not to be completely humiliated at the duathlon on Sunday.

Monday- Rest

Tuesday- Track 6 miles. Was going to do 6 easy but some smack talking got me riled up and I did a 1600 with the guys then a few 400s.

Warm up- 800 easy
4*100 strides with 100 recoveries
1600- 6:05
almost a mile easy with solar then 2*400 with 200 recoveries
1:30 for both of them
about a 2 mile cool down

Wednesday- Brick-Trainer ride 60 minutes, 2 mile run off (about 8:30 pace)

Thursday- Brick- 10 mile bike, 4 mile run off (about 8:40 pace)

Friday- 7.7 mile run with Daisy downtown in a torrential downpour

Saturday-Volunteered at the captains 5k in the morning doing race day registration and 2 mile splits.
Evening- 3 mile easy run when the rain broke for an hour

Sunday- Silver Springs Duathlon (report to come) two great runs and a pretty good bike for me
Warm up 7 minutes easy run

Race:
First 5k:19:37
T1: 1:44
Bike 17.5 Miles*: 60 minutes
T2: 0:58
Second 5k:19:58

2nd overall female

* I actually rode about 18.2 miles because I missed a turn and didn't realize it for about a half mile, rookie mistake, oh well

I'm feeling really good and I think recovery is coming along great. Quads feel normal again and I am ready to start training for the 50k in a few weeks here.

6 comments:

Curly Su said...

congrats liz, that's awesome! i wish i had your natural talent...

Brianna said...

Training for a 50K. Girl, you are ready!

Rae said...

Great job on the du!!! You are invincible!

Brian said...

whoa! now you're running sub-20 5k's after hour long bike rides? What's your secret?

A. M. Mericsko said...

Sometimes just reading about your workouts makes me physically exhausted. You go girl!
I still owe you a drink!

duchossois said...

Congrats! You are a machine!