Harder to Kill and More Useful in General

Thursday - June 21

Run
  • 31m
  • 3.43 miles
  • 09m 02s /Mi

Went out before dinner. Knee gave me one or two small, quick twinges at the start but that was it. Did warm-up around neighborhood then headed over to a middle school track. Did one loop around the track then headed up a small hill for the strides. The hill started off a bit steep, but gradually flattened out. I think it was a good spot overall for these.
Splits for the 30" strides:
5:52
5:34
6:01 (surprised at how much slower!)
5:06
5:35
4:48
In the 30" I counted about 46 left foot strikes each time. It was very consistent - I knew 30 seconds was up when I hit 46. Relatively speaking, I didn't feel too bad during this run. The recovery pace averaged about 11:30, but I didn't walk them. Each stride was completely into hard wind, especially once I hit the flat part at about stride #25 or so. I'm pretty pleased with the pace and the consistency of them!! :)

(Run Speed
Speed/Efficiency
20
20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28")

Wednesday - June 20

Bike
  • 1h 01m 34s
  • 16.57 miles
  • 16.15 Mi/hr

Below is the prescribed workout, but I just took a route with a lot of hills and went for it. Boy, could I tell I hadn't been on the bike in a few days. I really regret skipping the bike workouts this weekend. Oh well.

(Bike Hill Repeats
Strength
50
WU: 15'
MS: Then 4x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.)

Run
  • 20m 10s
  • -----
  • -----

Decided I wanted to make it a brick w/o tonight. I ran my bike up the driveway, took off my gloves and helmet, took a drink and ran off. Immediately my left knee began clicking. uugghhh... I rubbed it for a few seconds and continued on. It kept clicking for maybe another 1/4 mile or so but then settled down. It never hurt too badly, but it was bothersome. That's all I need TEN DAYS before the big day!

Today is the first official day of summer vacation in our house (or is it tomorrow?) Tyler's last day of school is today. I can't believe how fast it went. Now he'll be a 1st grader... They grow up way too fast. I'm sure the first couple of days will be fun, but then I'll be counting the days until camps start. Wink

Tuesday - June 19

Swim
  • 1h 25m
  • 3608.92 yards
  • -----

Adv/Int workout:
W/U: 400 choice (I did 300s, 100k)
8x75 on 1:25 (25 kick, 50 swim)
Pull: 3x200 on 4:00
Main Set:
8x50 on 1:05
8x100 every 4 FAST, others long and strong
Rest :30
8x50 stroke (bagged the last 2x50 strokes and did 2x50 kick)
W/D 100

I felt really good tonight! My strokes felt good and strong and I could keep it consistent. It was one of those rare workouts where everything felt like it was clicking.
My shoulder started to bother me again during the pulls, so I only used the paddles for the first 200.

Monday - June 18

Run
  • 55m
  • 5.84 miles
  • 09m 25s /Mi

Waited until about 9 pm to go out, mostly because of the heat and to let my dinner digest. Went around the neighborhood and some on the canal path.
I have lost some confidence that I'm following the BT running plans correctly. At this point it probably doesn't matter much, though. This workout had me confused. First of all, I did the warm-up incorrectly. I did a 10' w/u, THEN 7' in Z2 before the 30" accelerations (in the whole scheme of things, not a big deal). I know I didn't vary my speed much during the accelerations. I suppose I could have counted foot strikes(?) Then, I'm not sure I "get" what accelerations are as opposed to intervals.
Then, the intervals don't seem that difficult, like I would think they should be. The 3rd interval is usually tough, but the 1st and 2nd are fairly easy. Who knows. I'll keep putting my trust in it I guess, and see if it is good enough to do well in 12 days!
aaaaaa!!!
(Raise LT
Race Specific
50
10 minute warm-up, start out slowly and build to Zone 2. After 7 minutes, 4x30" accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration.

Main set: 3 x 5 minutes at LT, #1 should have you ending your 5 minutes at just about mid-Zone 3. #2 should see you finishing right at Zone 4a. #3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.
After your 3rd repeat you will run a 10 minute cool down.)

Sunday - June 17

HAPPY FATHER'S DAY TO ALL OF YOU TRI-DADDIES OUT THERE!! Cool

 

Man, o, man I wish I could have taken part in all of the fun had around Canandaigua Lake this morning!  Since I had the kids all to myself today while Rob's at a 5 hour orienteering event that's a 2 1/2 hour drive away, I decided to take the kids to Kershaw Park and at least go swimming in the lake!  We didn't arrive until 11:30, so by that time I think the biking fun was way over with.   I was in the mood to hang out at a beach and play in the sand.  The lake water was 70 degrees, still cold for me to want to freely swim around.  Tyler didn't seem to mind, but Bryn eventually got too cold to want to swim.  We made lots of sand creations in the 3 hours we were there, though! It was a lot of fun.  I definitely have plans to go to the beach a few more times this summer!

Saturday - June 16

An off day today basically because I got too lazy to get in anything before life got in the way.

Bryn had her dance recital this morning!  So cute!!  She did it!! - got out on the stage with the lights blaring down on her and all of the people in the audience watching.  It was great! 

I was nervous!  It was my very first dance recital too, and on top of it, I had volunteered to be the "dance mother" (ha!)!  I had to gather the girls in Bryn's class and take them back stage and make sure they were ready.  I totally enjoyed the little kids' dances, and a few of the older girls dances, but some of them made me question why I was spending my entire morning inside on a beautiful day.  I really began to wonder if this is going to be my lot in life - spending entire days at dance recitals for Bryn.  She truly enjoys this stuff and she's a dancin' fool.  She was dancing her little heart out in the aisle for every single dance we watched.  Also makes me wonder if she was switched at birth....   Wink

Needless to say, we both came home and crashed for a couple of hours.  

Now off to celebrate Father's Day and Great-Grandpa's 89th (?) Birthday!!  Nobody seems to actually know exactly how old he really is!  Not even him!  Laughing

Friday - June 15

Run
  • 45m 32s
  • 4.66 miles
  • 09m 46s /Mi

I figured since I whined so much about my poor running performance(s) yesterday, I better not skip today's run!! So, I went out after the kids were in bed. I didn't feel too bad this time around, and I wasn't running under the greatest conditions since I had a pretty big dinner only a couple of hours prior to the run. I still get some left ankle twinges and stiffness, but never too bad.

(Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.)

It looks as if my summer will be consumed with kitchen remodeling like I had planned. That's kind of why I've left July and August basically "race-free." I went today and signed the papers and gave them a deposit. So long money... Their official start date should be July 30th, but we'll start ripping out the kitchen around July 22nd. I can hardly wait to take a sledge hammer to those cabinets and countertops!! bwwwaaaaaaaaa!!! Laughing

Kam29's Training Log


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