Another week completed and once again, I haven't had a minute to blog about it. So, week 11...
The week consisted of "short runs" of 9-miles and a long run of 14-miles, "short rides" of 90-minutes and a long ride of 3 1/2-hours (my second of this duration). No swimming.
It's funny how short a 9-mile run has come to feel - like a nice easy stroll. This week I mixed up where I ran and explored some neighborhoods I haven't been through in a while. The weather was very humid (although the temp wasn't too bad) and although I probably sweated more than usual, my pace was very good. Even during my long run, I had to force myself to slow down several times - not a bad problem to have. Overall, I very much enjoyed the runs and feel like I am on track with my current progress.
My 1 1/2-hour bike rides feel much like my short runs - easy and short. I do push these rides harder than my long rides, but the time seems to go by in a blink. My long ride this week also went well, but as I said last week, 3 1/2-hours is a long time to be on the trainer, and the tv programs on at 4:00 am aren't the best. I had a little issue with booty soreness this week but I got through it. My legs felt great and my nutrition seems to be close to where I want it (I still need more calories but I am working on it). I have a 104-mile ride coming up in 3-weeks that will be a great dry-run for me to really see how my nutrition holds up. This coming week my long ride is 4-hours. I'm not sure when or where I am going to do it - probably on the trainer again. Ugh.
My swims, my swims, where art my swims? My YMCA was closed this entire last week for their annual deep cleaning. I made the decision not to fret about it and just enjoy the run and bike. This coming weeks blog, however, will show a pretty serious jump in pool time. The time has come to get my swim workouts nearer to race distance - should be fun:)
Monday, August 25, 2014
Tuesday, August 19, 2014
*Iron Training - Week 10*
Well, I'm a little late blogging about last week's workouts, but better late then never.
Monday I biked for 90-minutes on the trainer. After a step-back week the week before, it was good to go a little longer. My legs felt good and fresh and I probably pushed a little harder than I normally do.
Tuesday I did bubkis.
Wednesday I biked for 90-minutes, again feeling good and easy at this distance.
Thursday I ran 8-miles in a new pair of Brooks Ghost 7's. This is probably my 8th or 9th pair of Ghosts and I just absolutely love them every time. It felt so good to be wearing new shoes that I ended up running 30-45 seconds/mile faster than my usual pace for the distance. Like running on air...
Friday I woke up at 3:50 am and biked on the trainer for 3 1/2-hours. Yes, 3 1/2-hours. That's a long time to be on the trainer and with very little on TV that early in the morning, tested the limit of my sanity. Besides that, the ride went very well and I had good energy throughout. I will admit, however, that despite consuming Shot Bloks every 15-minutes, I became physically hungry at some point and would have like some more solid food. For my next long ride I will definitely implement a couple of cut up peanut butter and jelly sandwiches into the mix. I plan to do this for my race, so now is the time to try it out.
Saturday I ran 8-miles. Again, because of my awesome shoes, I ran "too" fast but I felt good doing it.
Sunday I ran 13-miles around town. I broke the run into 2-loops so that I could refill my handheld bottle. I was out of Gatorade so I just carried water and ate a Shot Blok every mile and a half or so. This definitely is not my preference for a run - liquid nutrition is much easier for me and seems to sit better in my stomach. Regardless, the run went well and I held my pace at or a little below 9:00. Good.
Monday I biked for 90-minutes on the trainer. After a step-back week the week before, it was good to go a little longer. My legs felt good and fresh and I probably pushed a little harder than I normally do.
Tuesday I did bubkis.
Wednesday I biked for 90-minutes, again feeling good and easy at this distance.
Thursday I ran 8-miles in a new pair of Brooks Ghost 7's. This is probably my 8th or 9th pair of Ghosts and I just absolutely love them every time. It felt so good to be wearing new shoes that I ended up running 30-45 seconds/mile faster than my usual pace for the distance. Like running on air...
Friday I woke up at 3:50 am and biked on the trainer for 3 1/2-hours. Yes, 3 1/2-hours. That's a long time to be on the trainer and with very little on TV that early in the morning, tested the limit of my sanity. Besides that, the ride went very well and I had good energy throughout. I will admit, however, that despite consuming Shot Bloks every 15-minutes, I became physically hungry at some point and would have like some more solid food. For my next long ride I will definitely implement a couple of cut up peanut butter and jelly sandwiches into the mix. I plan to do this for my race, so now is the time to try it out.
Saturday I ran 8-miles. Again, because of my awesome shoes, I ran "too" fast but I felt good doing it.
Sunday I ran 13-miles around town. I broke the run into 2-loops so that I could refill my handheld bottle. I was out of Gatorade so I just carried water and ate a Shot Blok every mile and a half or so. This definitely is not my preference for a run - liquid nutrition is much easier for me and seems to sit better in my stomach. Regardless, the run went well and I held my pace at or a little below 9:00. Good.
Sunday, August 10, 2014
*Iron Training - Week 9*
This week was a step back week. I was glad to have it. My legs were feeling pretty hammered at the start of the week. Now, at the week's end, they feel rested and fresh. Ahhh...
Monday: I biked for 45-minutes on the trainer. Zzzzzzzz...
Tuesday: I swam a straight 2400-yards. This was a good swim for me. I breathed both ways as per usual. I felt pretty smooth and comfortable. Good thing, considering the race distance is 4200-yards:)
Wednesday: I biked for another 45-minutes. So, so, easy. Later in the day I ran 5-miles around town. It was a beautiful night and I thoroughly enjoyed myself.
Thursday: I ran another 5-miler in the morning. Comfortable pace, easy distance. My legs thanked me. Later in the day I swam a straight 2600-yards, arguably my best swim ever. I swam strong the entire distance and only stopped because the Y closed for the evening and they kicked me out.
Friday: Rested.
Saturday: I biked for 90-minutes on the trainer. It felt good to go a little longer. My legs were rested so I had to resist the urge to hammer it.
Sunday: I ran 8-miles outside. It was a pretty nice morning and I felt good so my pace was quite a bit quicker than normal. I didn't fight it and just cruised along at whatever felt good.
Monday: I biked for 45-minutes on the trainer. Zzzzzzzz...
Tuesday: I swam a straight 2400-yards. This was a good swim for me. I breathed both ways as per usual. I felt pretty smooth and comfortable. Good thing, considering the race distance is 4200-yards:)
Wednesday: I biked for another 45-minutes. So, so, easy. Later in the day I ran 5-miles around town. It was a beautiful night and I thoroughly enjoyed myself.
Thursday: I ran another 5-miler in the morning. Comfortable pace, easy distance. My legs thanked me. Later in the day I swam a straight 2600-yards, arguably my best swim ever. I swam strong the entire distance and only stopped because the Y closed for the evening and they kicked me out.
Friday: Rested.
Saturday: I biked for 90-minutes on the trainer. It felt good to go a little longer. My legs were rested so I had to resist the urge to hammer it.
Sunday: I ran 8-miles outside. It was a pretty nice morning and I felt good so my pace was quite a bit quicker than normal. I didn't fight it and just cruised along at whatever felt good.
Friday, August 1, 2014
*Iron Training - Week 8*
Monday I biked for 90-minutes on the trainer. I was still tired/sore/stiff from my lousy run the day before but I was able to ride out most of it and actually felt a little better when finished. I spent the balance of the day trying to hydrate the best I could.
Tuesday life just got in the way... what else can be said?
Wednesday morning I had another good 90-minutes bike session. My intensity was very solid and the time flew by:)
Later in the day I ran 8-miles outside. About 3-miles into the run I bumped in to a guy I kind of know who was also running. I sped up to keep pace with him and we chatted for a couple miles before we ran our separate ways. My pace for those miles was about 1-minute/mile faster than I intended to go but it felt good and so I just kept that pace for the better part of the way home. I slowed it back down the last mile to cool down - overall a good, fun run.
Thursday morning I biked a bonus 60-minute ride. Short and sweet. The purpose for the bonus ride was to work out any potential lactic acid build-up from my run the evening before. It was probably a good idea.
Friday morning I woke up at 4:00 am and biked for 3-hours on the trainer. This is my third ride of that distance and after next week's "step back", I will be increasing my long ride to 3 1/2-hours. I have to tell you, that is a looong time to ride on a trainer. This morning's ride tested my patience a bit (the Tour de France is over and there isn't much on TV at 4:00 am). I am going to have to figure something out for the future, longer rides.
Saturday morning I woke up early and got in an 8-mile run before heading down to my son's Divisional swim meet. It was a beautiful morning and I enjoyed every step of the run.
Sunday morning I ran 13-miles around town. I ran two, different out and back loops so that I could refill my hand-held. The run went well. I kept my pace right at 9:00 pace for the majority of the run but picked it up a bit at the end (not sure why).
Next week is a step-back week. I am ready for it:)
Tuesday life just got in the way... what else can be said?
Wednesday morning I had another good 90-minutes bike session. My intensity was very solid and the time flew by:)
Later in the day I ran 8-miles outside. About 3-miles into the run I bumped in to a guy I kind of know who was also running. I sped up to keep pace with him and we chatted for a couple miles before we ran our separate ways. My pace for those miles was about 1-minute/mile faster than I intended to go but it felt good and so I just kept that pace for the better part of the way home. I slowed it back down the last mile to cool down - overall a good, fun run.
Thursday morning I biked a bonus 60-minute ride. Short and sweet. The purpose for the bonus ride was to work out any potential lactic acid build-up from my run the evening before. It was probably a good idea.
Friday morning I woke up at 4:00 am and biked for 3-hours on the trainer. This is my third ride of that distance and after next week's "step back", I will be increasing my long ride to 3 1/2-hours. I have to tell you, that is a looong time to ride on a trainer. This morning's ride tested my patience a bit (the Tour de France is over and there isn't much on TV at 4:00 am). I am going to have to figure something out for the future, longer rides.
Saturday morning I woke up early and got in an 8-mile run before heading down to my son's Divisional swim meet. It was a beautiful morning and I enjoyed every step of the run.
Sunday morning I ran 13-miles around town. I ran two, different out and back loops so that I could refill my hand-held. The run went well. I kept my pace right at 9:00 pace for the majority of the run but picked it up a bit at the end (not sure why).
Next week is a step-back week. I am ready for it:)
Subscribe to:
Posts
(
Atom
)