I think I tweaked my knee yesterday. It could be from running on that uneven road on Sunday, mashing too hard on the bike in the wrong gear or it's time to change out my shoes. Since I bought a few pairs of shoes a couple of months ago, I think I will start there. We'll see how my Tursday run goes...
Swim after work and soccer tonight.
Swim:warm up: 400 as (300 swim, 100 kick)Main set: 2 x (50-75-100-150-250-150-100-75-50)Cool down: 400 swim/ kick
1:50 at EA
20 minutes at MAF
Good workout after work. Lots of people at the lake lately. Hopefully when it starts getting hot here, people will stay away.
warm up: 300 drillsmain set: 4 x 15 minuteswith 50 kick between each setno cool down (too many people, too few lanes. I just wanted outta there)
9:1 run/ walk at low MAF
I feel better today than yesterday afternoon. I finally stopped sneezing.Tough run. Mentally and a little physically. I am stoked that even with a 9:1 ratio, I was still sub 10 minute mile. The run was a 1 mile uphill, 1 mile downhill repeat.1. 9:23 1512. 8:43 1333. 9:17 1444. 9:00 1395. 9:28 1466. 9:25 1397. 9:45 1478. 9:29 1399. 9:49 14710. 9:36 14011. 9:42 15212. 9:31 14513. 9:59 15214. 9:44 14615. 8:26 152
33 miles (1:56 HR 109)
7:03 (refill bottles, etc)
39 Miles (2:12 HR 127)
Continuous at the pool with a wetsuit.
Good ride. My coworker showed up, and he is always saying that I just loaf around the lake. I knew he was trying to catch me, so I didn't let him. He looked beat when I finally left the lake
Swim at the pool. It was supposed to be an open water swim before the ride, but there is no way to do this early enough and still finish the ride in any decent amount of time, so I went to the pool. Tried on the wetsuit and just swam easy. For the last 10 minutes, I practiced a 180 degree turn in the lane (similar to swimming around the buoys at the lake in Virginia.
I think a Carne Asada Burrito + rice and beans is the perfect 4:1 carb to protein recovery food...at least that is what I just told myself After I swam, I couldn't stop sneezing. I took a butt load of Nyquil, but couldn't fall asleep or stop the snot. I feel like crap.
1:30 at EA
40 minutes at MAF (9 min/ run- 1 min walk)
20:00 out 142 HR
20:44 back 151
BrickThis is the start of a rest day. Yeah! I really need tomorrow off.