Even though this past week was a recovery week for me, I had other projects keeping me busy at home so I didn't get a chance to post about the Heritage Park Duathlon or my weekly workouts. So I took care of the Duathlon write-up here and killing two birds with one stone on the weekly review.
May 7 - 13
Swim: 0
Bike: 74 miles
Run: 24 miles
Weights: 1:15
Totals: 98 miles / 8 hours
Very large volume week but that's mostly due to increased bike miles. I did a 30 mile ride on Monday, rode to work on Wednesday, and tacked on 11.5 miles at the Heritage Park Duathlon.
I am also in full training mode as I have added hill work to my routine. I just did three hills to get used to the idea. Basically I found a 1/4 mile hill that's about 5% incline. I take off at the bottom and push to the top. I then jog/walk back to the bottom as the recovery and redo. It is suppose to make your legs stronger. That's beneficial on both hilly and flat courses.
May 14 - 20
Swim: 1,000 yards
Bike: 0 miles
Run: 23 miles
Weights: 2:00 hours
Totals: 24 miles / 5:26
This is a recovery week or me. No bike but the same amount of run miles? And 3 of my four runs were fairly hard sessions? Yeah, not the smartest guy here:
Run 1: 3 mile "naked" run. I didn't bring my Garmin and all the electrical goodness that comes with it. I also went with a cotton shirt and gym shorts.... so it wasn't exactly naked. I even did something else I never do, I ran with headphones on. I listened to the Royals game (they won!) Just decided to change it up. This easy, mindless run was to help recover from the duathlon the day before but I still averaged an 8:06 pace (I did keep track of my time on my cell phone but never looked at it during the run).
Run 2: 4 mile threshold run. I did a one mile warm up and then 4 miles at a hard pace, which averaged 7:28... with a few nasty hills.
Run 3: TRACK! I did my first track session. 1 mile warm up, then 2 x 200 with 200 rest. Times: 44.4 & 46.1. 2 x 400 with 400 rest. Times: 1:35.5 & 1:34.9 and then an 800 at 3:20. Then cool down. Felt pretty good to do my first track session. I tried to run at a speed I knew I could keep over multiple repeats and looks like I did OK! Although, the next day Jill asked if I was still sore. I was never really sore, so I guess I didn't do it hard enough!
Run 4: 11 Mile Hilly Run, somewhere between Long Run pace and race pace. Joe and I ran this together. I wanted to do a try-out for Hospital Hill, which is why I chose this route and pace. It was hard but we managed the 866 of elevation at an 8:23 pace. Just three weekends prior we did 8 fairly level miles at 9:30 pace and that was a challenge, so I'm seeing some great improvement! I feel ready to take on Hospital Hill after this!!
I did got back in the pool finally. I was able to get 1000 yards in without resting. Looks like I can still float with motion ok.
I still have that race announcement to work on for my previous training report. I'll work on that now for posting later in the week!!!
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