But no worries I'll bounce back. My energy levels are fine but my last 3 workouts my legs have been ticked off. Just that zapped feeling. I can't figure out if it is because I pushed too hard on my Wednesday swim or if three workouts was one too many Wednesday and the good nights sleep Wednesday night was not enough to recover for a spin class and hard bodies the next day.
Today I just have an easy 4 miles so hopefully I will be fully recovered and ready to roll Sunday for 20. But if not I am not worrying about it. I'll just half the run. I think I'll be fine in time for the winter Buckeye 50k whether I hit that 20 this weekend or not. Hell last year I think my longest run was 13 between JFK and the 50k.
The crazy VTC competition has had me swimming laps, running circles, and even getting on the dreaded trainer and spin bikes. Spin class kicked my a$$ yesterday. I have some serious bike work to do guys. It was ugly! On a positive note my arms and legs are getting more tone and I can now easily do some of my strength exercises with heavier (for me) weights. I'm getting excited! 2008 will be the year of no arm flab and a six pack :)
This week was actually a back off from last week and here's what I've done:
Monday- Rest
Tuesday- Run 5.5 miles 8:15 pace
Wednesday- Easy morning run 4 miles, swim 1600 meters, Easy 5 miles, had to back off the pace because of dead legs ~9 min miles
Thursday- Spin Class 50 minutes, Hard Bodies Class (60 minutes) Stairs and Suicide drills about killed my legs
Planned
Friday- 4 easy miles
Saturday- 10 miles trail
Sunday- 20 miles trail
Last week was just nuts:
Monday- Swim 1600 meters
Tuesday- Run 2.5 miles treadmill, swim 1100 meters
Wednesday- Swim 1600 meters, run 5 miles ~9 min pace
Thursday- Swim 1400 meters, Hard Bodies (60 minutes)
Friday- Run 4 miles easy, Pilates/Yoga Class (60 minutes)
Saturday- 10 miles trails
Sunday- 18 miles trails
I guess the run mileage is a good sign, I'm hitting 40+ without even trying to. Don't really need the miles right now but it will be good to know that my new slightly higher base plans are achievable.
Going to see I am Legend tonight with Daisy and her man. Should be fun!
Have a great weekend!
Showing posts with label cross training. Show all posts
Showing posts with label cross training. Show all posts
Thank You
Thanks for all the well wishes for my sister. She looked good last night. They've upgraded her to jello and popsicles, it's a start. The doctors all seem great and want surgery to be a last ditch effort to get this under control. This is something she will have to live with forever and they really don't want to go down that road if they don't have to. The pain meds seem to be working as she says her pain level is at a 2. I'll probably go back up tomorrow to see her again and then Sunday it's back to my reality.
Right now I am debating putting on all my warm clothes to ride my bike to my cousins since our triathlon club has started their annual male versus female virtual tri camp and I don't want to let my girls down with a 0 miles day. No pool access and I think I should avoid running two days in a row for a few weeks still so that leaves me with riding my moms bike as the only option. Should have brought my trainer because it is cold outside! I am not ready for winter.
Right now I am debating putting on all my warm clothes to ride my bike to my cousins since our triathlon club has started their annual male versus female virtual tri camp and I don't want to let my girls down with a 0 miles day. No pool access and I think I should avoid running two days in a row for a few weeks still so that leaves me with riding my moms bike as the only option. Should have brought my trainer because it is cold outside! I am not ready for winter.
Pool Time
So I made my fourth trip to the pool since joining the gym mid October yesterday morning. It has been nice to finally add in some cross training. I might be a triathlete yet some day ;) Oh wait that involves getting back on the bike...
I've mostly been goofing off and just getting in some laps and drills. Yesterday I finally got my ass in gear and did a short interval set. I ended up with 1400 meters and was really pleased with my effort on the set of 7*100. I've never done my workouts in meters so I can't compare to my yard splits but I don't think I have lost too much this summer and fall.
Warm Up:
200 free
200 pull
100 kick
50 catch up drill
50 slow arm recovery drill
Main Set
7*100 on a 2 minute send off (1:48, 1:49, 1:48, 1:48, 1:46, 1:44, 1:40)
Cool Down
100 Free
I decided the set on the fly. I wanted a 30 minute work out so I just did as many 100s as I could until time was up. I was aiming for steady effort, not too hard and only pushed it on the last 100, I was very pleased with the workout. It was a great way to start the day!
Finished the day with a 6 mile run in what looked like it was going to be miserable weather. We're talking all your running buds calling you to see if you are still going weather. But when we arrived the wind and hail died down and other than being a bit slick and extremely dark the weather was pretty good. It will be hard to settle for four easy miles next week at this run as I am really starting to enjoy my hilly paced efforts.
I've mostly been goofing off and just getting in some laps and drills. Yesterday I finally got my ass in gear and did a short interval set. I ended up with 1400 meters and was really pleased with my effort on the set of 7*100. I've never done my workouts in meters so I can't compare to my yard splits but I don't think I have lost too much this summer and fall.
Warm Up:
200 free
200 pull
100 kick
50 catch up drill
50 slow arm recovery drill
Main Set
7*100 on a 2 minute send off (1:48, 1:49, 1:48, 1:48, 1:46, 1:44, 1:40)
Cool Down
100 Free
I decided the set on the fly. I wanted a 30 minute work out so I just did as many 100s as I could until time was up. I was aiming for steady effort, not too hard and only pushed it on the last 100, I was very pleased with the workout. It was a great way to start the day!
Finished the day with a 6 mile run in what looked like it was going to be miserable weather. We're talking all your running buds calling you to see if you are still going weather. But when we arrived the wind and hail died down and other than being a bit slick and extremely dark the weather was pretty good. It will be hard to settle for four easy miles next week at this run as I am really starting to enjoy my hilly paced efforts.
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