I have a confession to make. Bless me Father for I have sinned. It has been...well God knows how long it's been since my last confession (seriously, He's the only one that knows). I have been cheating, or it feels like cheating, on my blog. I've gone and joined Facebook! Serious time sucker, that Facebook is! Do you know how many people are on that site? Well, neither do I, but it seems like it may be in the gazillions. Like I have time for just one more thing. I may have to quit my job to have time to train, blog and 'talk' to people on Facebook. I resisted for so long! I caved when finally on Saturday night Chris created an account and resistance became futile. He just wanted to see what it was all about. Well, it was all about 3 hours of couch time staring at the laptop like a gape-mouthed, drooling invalid. Makes you kind of wonder what happened to talking on the phone or having get-togethers. Oh well, it's easier this way, right? It's about getting more done in less time now days. Multi-tasking and all that jazz. Just as long as the movement is forward, I guess I'll just go with the flow.
Now I'm going to go say my three Hail Marys and five Our Fathers.
Tuesday, March 31, 2009
Wednesday, March 25, 2009
Mixed bag
This has been a mixed week so far; an emotional roller coaster. I'm probably just being overly sensitive to some things and I'm pretty sure people aren't doing things on purpose to irritate me, but it sure does seem that way at times. I'm also sure that all these little things that are irritating me are always there and just seem magnified. Skewed alignment of the planets? Perhaps, but whatever it is I'm ready to be done with it or have it be done with me.
I think I'm fully recovered and my training is starting to escalate. I'm not sure how that's possible, but I'm braced and ready (I think) for impact. I can handle it and if I find I can't at least I will have tried.
I went to the gym to swim last Saturday and I had another cigarette sighting. This time it was a guy who was walking INTO the gym and stomping out his cancer stick. Now I know that people have their bad habits that are just near impossible to break, but there is nothing worse than a reformed whore. Yup, I used to smoke! I smoked for 10 years and quit about 10 years ago. Therefore I know my lungs are nice and pink again (takes an average of 7 years for all that crud to work it's way out of the lung tissue). I was too young and too stupid to realize how unhealthy it was and I never would have stepped foot into a gym anyway. These people are way old enough to know better. It's not like working out is going to counteract all that crap. You may look good on the outside, but your insides are just screaming. Okay, I'm done with that for now.
Today I had an awesome swim. I was questioning how it was going to go because I was totally wasted when I got into the water. I just relaxed and focused on my stroke. It's amazing how much more efficient you are when you aren't fighting with the water. The water will ALWAYS win. Your efforts will be wasted if you try to outsmart the water. I think it's because I have been swimming in my sleep. Chris said he came to bed a few nights ago and cracked up because I was clearly doing swim strokes. Usually I'm just washing my hands, but I was working on my pull. Is this a sign that I'm over training? I'm just going to say it's becoming more natural to me. Definitely a good thing.
Tonight was Pro night at Chainwheel for Carve members. I walked in and found Chris. He looked at me and said, "I've been here 10 minutes and I've already spent $200." He ordered a pair of custom Oakley's. Very cool, very orange. He loves the orange like I love the green! In fact I liked them so much that I ordered a pair too - green of course. I may suck at the Ironman, but I'll look good! Sarah also showed me a jersey that she said she brought in with me in mind. It has little skulls on it and it's this really soft feeling material. Had to have it!
Even though I've had 2 naps today (about 20 minutes each) I'm feeling sort of draggy. I bess be headin' off to bed. Night, John Boy!
I think I'm fully recovered and my training is starting to escalate. I'm not sure how that's possible, but I'm braced and ready (I think) for impact. I can handle it and if I find I can't at least I will have tried.
I went to the gym to swim last Saturday and I had another cigarette sighting. This time it was a guy who was walking INTO the gym and stomping out his cancer stick. Now I know that people have their bad habits that are just near impossible to break, but there is nothing worse than a reformed whore. Yup, I used to smoke! I smoked for 10 years and quit about 10 years ago. Therefore I know my lungs are nice and pink again (takes an average of 7 years for all that crud to work it's way out of the lung tissue). I was too young and too stupid to realize how unhealthy it was and I never would have stepped foot into a gym anyway. These people are way old enough to know better. It's not like working out is going to counteract all that crap. You may look good on the outside, but your insides are just screaming. Okay, I'm done with that for now.
Today I had an awesome swim. I was questioning how it was going to go because I was totally wasted when I got into the water. I just relaxed and focused on my stroke. It's amazing how much more efficient you are when you aren't fighting with the water. The water will ALWAYS win. Your efforts will be wasted if you try to outsmart the water. I think it's because I have been swimming in my sleep. Chris said he came to bed a few nights ago and cracked up because I was clearly doing swim strokes. Usually I'm just washing my hands, but I was working on my pull. Is this a sign that I'm over training? I'm just going to say it's becoming more natural to me. Definitely a good thing.
Tonight was Pro night at Chainwheel for Carve members. I walked in and found Chris. He looked at me and said, "I've been here 10 minutes and I've already spent $200." He ordered a pair of custom Oakley's. Very cool, very orange. He loves the orange like I love the green! In fact I liked them so much that I ordered a pair too - green of course. I may suck at the Ironman, but I'll look good! Sarah also showed me a jersey that she said she brought in with me in mind. It has little skulls on it and it's this really soft feeling material. Had to have it!
Even though I've had 2 naps today (about 20 minutes each) I'm feeling sort of draggy. I bess be headin' off to bed. Night, John Boy!
Monday, March 23, 2009
Rough Spots
Good morning! I promise I will be back soon. I've been recovering from the 1/2 marathon and trying to continue to stick to my training plan. Oh then there's that work thing! Just trying to get my bearings about me in a chaotic schedule where if I get ANY downtime I just want to sleep, but can't because I've got monkey mind about what I need to do and.....ohhhhhh....it's all just a vicious cycle. Be back later! Hopefully with more upbeatness!
Wednesday, March 11, 2009
So I married a kid magnet.
Today was a good day. Chris came to the gym and shadowed (in the shadows) while I trained a client. He claims that I'm really cute when I train someone - blamed it on the ponytail! I can't wait until he starts training people: he's a natural and has expressed interest in training kids. Perfect! The guy's a regular kid magnet, man! We'll be in the grocery store and there's a kid in the front of the cart and almost strains his/her neck to see around the parent so he/she can give Chris a big cheesy grin. I think it's cute.
So I finish my morning at the gym about 9:30 and skippity hop across the street to have my teeth cleaned. Oh Boy!!!! I walk in and my dentist tells me that she will be cleaning my teeth. I love my dentist. She has very small hands that fit into my very small mouth comfortably. We always talk about what the next crazy thing I'm going to do. She got really excited that we are going to do an Ironman in KY. She and her husband both went to dental school in Louisville. So she gave me a list of several great restaurants.
Time to swim:
Warm Up:
400 as 75 drill, 25 free continuously
8 x 50 as drill 25, build pace 25 (R:15)
Mainset:
4 x 100 (R:15)
Odds are easy swim w/good form
Evens are 25 swim, 25 kick on right side, 25 swim, 25 kick on left side
400 steady swim w/pull buoy, breathing bilaterally every 3 - 5 strokes
4 x 100 (R:15)
Odds are swimming in a straight line; close your eyes every few yards to be sure you are swimming straight - be careful! If you find you veer left then pull out farther w/right hand. Veer right, then pull out farther w/left hand
Evens are swimming & practicing sighting 2x down the lane (lift head slightly & increase kick slightly)
Cool Down:
2 x 200 (R:20)
#1 - alternate 25 free, 25 nonfree
#2 - with toys, your choice - pull buoy, paddles, fins (easy swimming!)
This was a good swim. I felt really relaxed. I just got some hand paddles and let me tell you that it's a great little arm work out with using half the energy. As I was backing out of the parking lot, I noticed a person who was backing out to go the opposite direction. I started to pull back in to let them go then I saw them waving me on. So I continued to back out then as I passed them I noticed something I find really confusing. This person had a cigarette hanging out of their mouth. LEAVING THE GYM! Aaaaahhhh yes! There is nothing quite like that post workout cigarette. WTF???!!!
The rest of the day was pretty smooth and uneventful - this is ALWAYS a gooooood thing! Time to get my stuff together for tomorrow and hit the hay. Say goodnight, Gracie!
So I finish my morning at the gym about 9:30 and skippity hop across the street to have my teeth cleaned. Oh Boy!!!! I walk in and my dentist tells me that she will be cleaning my teeth. I love my dentist. She has very small hands that fit into my very small mouth comfortably. We always talk about what the next crazy thing I'm going to do. She got really excited that we are going to do an Ironman in KY. She and her husband both went to dental school in Louisville. So she gave me a list of several great restaurants.
Time to swim:
Warm Up:
400 as 75 drill, 25 free continuously
8 x 50 as drill 25, build pace 25 (R:15)
Mainset:
4 x 100 (R:15)
Odds are easy swim w/good form
Evens are 25 swim, 25 kick on right side, 25 swim, 25 kick on left side
400 steady swim w/pull buoy, breathing bilaterally every 3 - 5 strokes
4 x 100 (R:15)
Odds are swimming in a straight line; close your eyes every few yards to be sure you are swimming straight - be careful! If you find you veer left then pull out farther w/right hand. Veer right, then pull out farther w/left hand
Evens are swimming & practicing sighting 2x down the lane (lift head slightly & increase kick slightly)
Cool Down:
2 x 200 (R:20)
#1 - alternate 25 free, 25 nonfree
#2 - with toys, your choice - pull buoy, paddles, fins (easy swimming!)
This was a good swim. I felt really relaxed. I just got some hand paddles and let me tell you that it's a great little arm work out with using half the energy. As I was backing out of the parking lot, I noticed a person who was backing out to go the opposite direction. I started to pull back in to let them go then I saw them waving me on. So I continued to back out then as I passed them I noticed something I find really confusing. This person had a cigarette hanging out of their mouth. LEAVING THE GYM! Aaaaahhhh yes! There is nothing quite like that post workout cigarette. WTF???!!!
The rest of the day was pretty smooth and uneventful - this is ALWAYS a gooooood thing! Time to get my stuff together for tomorrow and hit the hay. Say goodnight, Gracie!
Tuesday, March 10, 2009
I'm ready!
This Sunday is the 1/2 marathon and I'm ready. For the first time since I've been doing all this crazy stuff, like Captain Kirk - I have a plan. Right down to the paces during the run at certain mileages. Nutrition is starting to line up and I'm hydrating well. I'm getting more sleep this week. I'm going to know how it feels to be totally prepared for this and have my best race yet! No more med tents for me...well...unless I'm affected by some external factor. I'm confident and I'm not comparing myself to anyone else (like I ever have). This will be MY race and I will run it to the best of my ability. Now if the weather will just cooperate and not rain!
Today's training:
Run 40 minutes in Zones 1 -2.
At 20 minutes into it, add 6 x 1 minutes hard pace followed by 1 minute easy.
Not too bad and the weather was warm! I have Spring Fever, Baby! Too bad the next few days don't get out of the 40's for highs. Not for loooooong!!! Here it comes boys and girls!!!!
Today's training:
Run 40 minutes in Zones 1 -2.
At 20 minutes into it, add 6 x 1 minutes hard pace followed by 1 minute easy.
Not too bad and the weather was warm! I have Spring Fever, Baby! Too bad the next few days don't get out of the 40's for highs. Not for loooooong!!! Here it comes boys and girls!!!!
Monday, March 9, 2009
My BFF, the bike trainer!
I often wonder these days, is it just me getting older or does time really fly a little faster everyday? I remember when I was younger hearing "older" people talk about how time just flew by. I thought it was total BS. I guess that's what I get for thinking!
Saturday was a hard run:
The first 30 minutes of this run are a warm up in zones 1 - 2. Then, turn around and come back strong BUILDING from zones 3 - 4 on the way back. Cool down very easy the last 5 minutes.
Can I just say OMG!!!!! I thought my heart was going to pound out of my chest and my legs were turning to lead. I did it though. All except for the last 4 minutes. I just couldn't, so I didn't. The rest of the day we just kicked around. It was good.
Sunday was a ride:
Warm Up:
20 minutes easy
5 x 1 minute @ 80 rpms, 3 minutes @ 100 rpms
Mainset:
10 minutes @ 80 rpms, zone 25 minutes easy6 minutes @ 70 rpms, high zone 25 minutes easy3 minutes @ 60 - 65 rpms, zone 36 minutes easyREPEAT (total is 70 minutes)
Cool Down:
Finish up easy spinning
Can I just say that the trainer and I are bonding nicely? 2:15 on the trainer. Yes, that's two hours and 15 minutes! Fortunately I had a movie to watch (The Secret Lives of Bees - check it out). It was still hard and I think I sweat about 3 lbs. out of my body. I did hydrate and eat while doing this, so I felt good after. I didn't feel depleted at all when I finished. I don't know, maybe I was just so damn glad to be off of the trainer. I slept very well last night, though. In fact I forgot to turn my alarm on and when Chris asks me what time I'm supposed to get up I go into panic mode. I had a 45 minute extension on my sleeping pattern. I needed it, but I'm the kind of gal that needs to wake up slowly to full awareness. My day was kind of jacked up from that point on!
Monday was another, much shorter, trainer ride:
Warm Up:
5 minutes easy @ 90 rpms5 minutes as every 30 seconds alternate b/w 80 rpms or 100 rpms5 minutes easy @ 95+ rpms
Mainset:
6 x 30 seconds spinning up to a maximum rpm & maintaining it for 30 seconds. Easy spin for 4:30 after each spin up. Heart rate is not observed. Maximum rpm is indicated when you start to bounce in the saddle
Cool Down:
5 minutes easy
Short, but hard nonetheless! I've got another full week, so I'll blog when I can!
Saturday was a hard run:
The first 30 minutes of this run are a warm up in zones 1 - 2. Then, turn around and come back strong BUILDING from zones 3 - 4 on the way back. Cool down very easy the last 5 minutes.
Can I just say OMG!!!!! I thought my heart was going to pound out of my chest and my legs were turning to lead. I did it though. All except for the last 4 minutes. I just couldn't, so I didn't. The rest of the day we just kicked around. It was good.
Sunday was a ride:
Warm Up:
20 minutes easy
5 x 1 minute @ 80 rpms, 3 minutes @ 100 rpms
Mainset:
10 minutes @ 80 rpms, zone 25 minutes easy6 minutes @ 70 rpms, high zone 25 minutes easy3 minutes @ 60 - 65 rpms, zone 36 minutes easyREPEAT (total is 70 minutes)
Cool Down:
Finish up easy spinning
Can I just say that the trainer and I are bonding nicely? 2:15 on the trainer. Yes, that's two hours and 15 minutes! Fortunately I had a movie to watch (The Secret Lives of Bees - check it out). It was still hard and I think I sweat about 3 lbs. out of my body. I did hydrate and eat while doing this, so I felt good after. I didn't feel depleted at all when I finished. I don't know, maybe I was just so damn glad to be off of the trainer. I slept very well last night, though. In fact I forgot to turn my alarm on and when Chris asks me what time I'm supposed to get up I go into panic mode. I had a 45 minute extension on my sleeping pattern. I needed it, but I'm the kind of gal that needs to wake up slowly to full awareness. My day was kind of jacked up from that point on!
Monday was another, much shorter, trainer ride:
Warm Up:
5 minutes easy @ 90 rpms5 minutes as every 30 seconds alternate b/w 80 rpms or 100 rpms5 minutes easy @ 95+ rpms
Mainset:
6 x 30 seconds spinning up to a maximum rpm & maintaining it for 30 seconds. Easy spin for 4:30 after each spin up. Heart rate is not observed. Maximum rpm is indicated when you start to bounce in the saddle
Cool Down:
5 minutes easy
Short, but hard nonetheless! I've got another full week, so I'll blog when I can!
Friday, March 6, 2009
Positive thoughts
Marco!!!! Polo!!!!! Here I am! Did you miss me? Prolly not 'cause all I ever seem to blog about is my boring training. Which I shall continue to do because it's my blog and I can blog about whatever I want to blog about! If you don't like it you can get your own blog... I'm just kidding. I love that people find it interesting enough to read about.
Wednesday I had lunch with my sister. I don't get to see her enough now. Isn't it funny, when you're kids you can't wait to get away from each other. She used to beat the holy crap out of me, but I did manage to get a few good swings in on her kneecaps. She's about 8 in. taller than me and would put her hand on my head and hold me away from her while I wasted all my energy swinging at the air. Ahhhh, those were the good old days!
Thursday was just kind of came and went. I do remember the workouts though:
Bike:
Warm Up:
15 minutes easy
10 x (20 seconds @ 110+ rpms, 40 seconds @ 90 rpms)
Mainset:
4 x 3 minutes interval (described below), followed by 2 minutes easy spin
Use an easy to moderate gear; increase your cadence every 20 seconds.After 1 minute, drop a gear/add resistance & go back to where you started with cadence & increase back up again
Cool Down:
15 minutes easy
Run:
NOT off the bike; later or earlier in the day. 30 minutes in zone 1 to low 2.
I did both of these inside. I hear the collective gasp of all you who live in central AR. Yes it was in the upper 60's, but windy as all get out. I just kept thinking about that wind gusting up to 25 mph and I just didn't have it in me to battle it. So I hopped on the trainer which is not so bad if you're doing drills. It's really better to do that stuff on the trainer so you can pay attention. I did the run on the treadmill because of time constraints and I needed to stay in Zone 1 and low 2. If you're familiar with where we live than you understand that if I had run outside, I would have ended up in Zone 3 and possibly 4. It is H-I-L-L-Y over here.
Today has been a good day! I was groggy when I woke up, but it was because Chris had gotten home from being out of town and...well....you know... Anyway, I started on my way to work and started what my friend Marianne calls "coffee prayers". A "coffee prayer" is talking to the universe or God or whatever it is that you honor whenever you have a short moment. I do it on my way to work in the car. It's pretty safe seeing that I leave before 6:00 and there is minimal traffic. This morning I prayed for my friend who is battling cancer, was thankful for all the universe has blessed me with and made the decision that I would make an honest conscious effort to stayed positive all day long. If a negative thought entered my head, I would do my best to dismiss it. You know what? I was calm and happy all day. I think when you start your day out looking in the mirror and criticising yourself you are setting the tone for the day. Unfortunately, most of us do this. We honestly think that we are too this or not enough that. In reality we just beat ourselves down with doubt about our abilities and who we are. It is us and us alone that can change that. We don't have control of a lot that goes on in this world, but we do have the control of our view of it and communicating effectively. As John Mayer says, Say What You Need To Say!
Today's training:
Warm Up:
3 x 100 drill 75, swim 25 (R:15)
2 x (3 x 50 done as easy, moderate, fast) (R:15 after each 50)
Mainset:
3 x 600 (rest 1 minute after each 600)
#1 - swim w/good form; maximize time on side, stretch out stroke, drop forearm at elbow to begin pull, keep head low, elbows high, do not overkick
#2 - swim as 6 x 100 (R:05 after each 100) at a fast pace
#3 - 600 negative split, finish strong
Cool Down:
300 pull
TOTAL = 2700
There is this guy who has been swimming at the pool since about the time I started training for the Ironman. When he started swimming, he made a comment that I made it look so easy. I just told him to keep swimming and he would get the hang of it. Well, I've watched him progress and not that I'm the best swimmer, I gave him some advice. He's now at the stage where a little tweeking will not overwhelm him and freak him out. So I just told him how much he's improved, but there was a small adjustment he could make and gave him the name of a website for swimming drill to make him really fast! He just exudes this energy that you know he's taking it all in a positive way. Then another guy in the next lane asked me what I was training for and I just beam when I get to tell people that I'm training for an Ironman. He is getting ready for his first sprint triathlon. It reminded me of how far I've come. Sometimes that's just what you need to help you know that you're good enough, smart enough and, darn it, people like you!!!!
Wednesday I had lunch with my sister. I don't get to see her enough now. Isn't it funny, when you're kids you can't wait to get away from each other. She used to beat the holy crap out of me, but I did manage to get a few good swings in on her kneecaps. She's about 8 in. taller than me and would put her hand on my head and hold me away from her while I wasted all my energy swinging at the air. Ahhhh, those were the good old days!
Thursday was just kind of came and went. I do remember the workouts though:
Bike:
Warm Up:
15 minutes easy
10 x (20 seconds @ 110+ rpms, 40 seconds @ 90 rpms)
Mainset:
4 x 3 minutes interval (described below), followed by 2 minutes easy spin
Use an easy to moderate gear; increase your cadence every 20 seconds.After 1 minute, drop a gear/add resistance & go back to where you started with cadence & increase back up again
Cool Down:
15 minutes easy
Run:
NOT off the bike; later or earlier in the day. 30 minutes in zone 1 to low 2.
I did both of these inside. I hear the collective gasp of all you who live in central AR. Yes it was in the upper 60's, but windy as all get out. I just kept thinking about that wind gusting up to 25 mph and I just didn't have it in me to battle it. So I hopped on the trainer which is not so bad if you're doing drills. It's really better to do that stuff on the trainer so you can pay attention. I did the run on the treadmill because of time constraints and I needed to stay in Zone 1 and low 2. If you're familiar with where we live than you understand that if I had run outside, I would have ended up in Zone 3 and possibly 4. It is H-I-L-L-Y over here.
Today has been a good day! I was groggy when I woke up, but it was because Chris had gotten home from being out of town and...well....you know... Anyway, I started on my way to work and started what my friend Marianne calls "coffee prayers". A "coffee prayer" is talking to the universe or God or whatever it is that you honor whenever you have a short moment. I do it on my way to work in the car. It's pretty safe seeing that I leave before 6:00 and there is minimal traffic. This morning I prayed for my friend who is battling cancer, was thankful for all the universe has blessed me with and made the decision that I would make an honest conscious effort to stayed positive all day long. If a negative thought entered my head, I would do my best to dismiss it. You know what? I was calm and happy all day. I think when you start your day out looking in the mirror and criticising yourself you are setting the tone for the day. Unfortunately, most of us do this. We honestly think that we are too this or not enough that. In reality we just beat ourselves down with doubt about our abilities and who we are. It is us and us alone that can change that. We don't have control of a lot that goes on in this world, but we do have the control of our view of it and communicating effectively. As John Mayer says, Say What You Need To Say!
Today's training:
Warm Up:
3 x 100 drill 75, swim 25 (R:15)
2 x (3 x 50 done as easy, moderate, fast) (R:15 after each 50)
Mainset:
3 x 600 (rest 1 minute after each 600)
#1 - swim w/good form; maximize time on side, stretch out stroke, drop forearm at elbow to begin pull, keep head low, elbows high, do not overkick
#2 - swim as 6 x 100 (R:05 after each 100) at a fast pace
#3 - 600 negative split, finish strong
Cool Down:
300 pull
TOTAL = 2700
There is this guy who has been swimming at the pool since about the time I started training for the Ironman. When he started swimming, he made a comment that I made it look so easy. I just told him to keep swimming and he would get the hang of it. Well, I've watched him progress and not that I'm the best swimmer, I gave him some advice. He's now at the stage where a little tweeking will not overwhelm him and freak him out. So I just told him how much he's improved, but there was a small adjustment he could make and gave him the name of a website for swimming drill to make him really fast! He just exudes this energy that you know he's taking it all in a positive way. Then another guy in the next lane asked me what I was training for and I just beam when I get to tell people that I'm training for an Ironman. He is getting ready for his first sprint triathlon. It reminded me of how far I've come. Sometimes that's just what you need to help you know that you're good enough, smart enough and, darn it, people like you!!!!
Tuesday, March 3, 2009
Stuff and training
Just a quick post because I need to catch-up. I feel like I'm just chasing my tail with all these unfinished projects and paper work. I absolutely cannot stand paper work. It goes against my nature. I become cranky when I just sit. Maybe I should just start doing this shit on the treadmill or the trainer. Hey! I think I'm onto something. Here are the last few days workouts:
Sunday:
Warm Up:
30 minutes including 5 x 1 minute at a harder pace, 3 minutes easy pace
Mainset:
Find a rolling course; would like you to spend 10 minutes in zone 2, 5 minutes in zone 3 then 15 minutes in zone 1. REPEAT this 3x (90 minutes total)
Cool Down:
Last 30 minutes ride easy
I actually met the group at Two Rivers and got to see lots of friends (Jo, JBar, Patrick, JMar, Holly, Ian) that I haven't seen in a while and met some new faces as well! I knew that wouldn't last long. I did my 30 minute warm-up before everyone got there so I would just be ready to start my mainset. The first two were a little messy, but the third one I rocked. I felt good and steady. Chris stayed with me for the most part :-)! It felt good to be outside!
Monday:
Swim
400 easy free
400 done as 75 drill, 25 free
400 done as pull w/paddles
400 done as 25 high elbows, 25 easy swim
400 as 25 right arm only, 25 left arm only, 50 easy swim
400 alternate 75 easy, 25 pick it up
Rest 30s after each 400
Strength training
Ahhhh! An easy swim day! How lovely.
Tuesday:
Run
Warm up 15 minutes @ easy pace.
Insert 4 x 4 minutes of 10 seconds faster/50 seconds slower. "Faster" is not overdoing it - just get moving a little faster!
Run 2 minutes @ easy pace after each set.
Remainder of run is cool down at easy pace.
Ride
Ride the duration in zone 1 at a higher cadence. The key is maintaining a low intensity. This ride will get your circulation going and promote recovery. Do not push the pace.
Great run!!!! I know I'm going to kick arse at the 1/2 marathon.
Well I've got a little work to do and shut-eye to catch!
Sunday:
Warm Up:
30 minutes including 5 x 1 minute at a harder pace, 3 minutes easy pace
Mainset:
Find a rolling course; would like you to spend 10 minutes in zone 2, 5 minutes in zone 3 then 15 minutes in zone 1. REPEAT this 3x (90 minutes total)
Cool Down:
Last 30 minutes ride easy
I actually met the group at Two Rivers and got to see lots of friends (Jo, JBar, Patrick, JMar, Holly, Ian) that I haven't seen in a while and met some new faces as well! I knew that wouldn't last long. I did my 30 minute warm-up before everyone got there so I would just be ready to start my mainset. The first two were a little messy, but the third one I rocked. I felt good and steady. Chris stayed with me for the most part :-)! It felt good to be outside!
Monday:
Swim
400 easy free
400 done as 75 drill, 25 free
400 done as pull w/paddles
400 done as 25 high elbows, 25 easy swim
400 as 25 right arm only, 25 left arm only, 50 easy swim
400 alternate 75 easy, 25 pick it up
Rest 30s after each 400
Strength training
Ahhhh! An easy swim day! How lovely.
Tuesday:
Run
Warm up 15 minutes @ easy pace.
Insert 4 x 4 minutes of 10 seconds faster/50 seconds slower. "Faster" is not overdoing it - just get moving a little faster!
Run 2 minutes @ easy pace after each set.
Remainder of run is cool down at easy pace.
Ride
Ride the duration in zone 1 at a higher cadence. The key is maintaining a low intensity. This ride will get your circulation going and promote recovery. Do not push the pace.
Great run!!!! I know I'm going to kick arse at the 1/2 marathon.
Well I've got a little work to do and shut-eye to catch!
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