Run - Speed/Efficiency
20' run with 6x30" strides. Ran real easy for the warmup and cooldown around the strides -- elevated the pace a little - the WU and CD were at about a 12' pace.
Easy swim - Recovery
Nice, easy swim. 400 yard swim, rest 2 minutes, 400 yard swim, rest 2 minutes, 400 yard swim. Swam easy and focused on form.
Felt good to be back at the pool at the student rec. center. I like it so much better than the pool at the gym in AZ. I will definitely have to find a better place to swim once I am back in AZ permanently in May '07!
Bike Base - Endurance
Rode on as flat of a course as is findable in So. IL, just spinning easy. Keeping HR in Zone 1-2, no higher than mid Z2.
I may pay for this later in the week but rather than the 30' spin that was scheduled for today, I made up the 2 hour spin from yesterday -- hopefully the extra 90' won't bite me in the butt later this week.
Didn't get to the gym for the weight training. Then again I haven't been real good about getting in the weight training all summer (too nice to spend time inside, I guess). I will make sure I get to some between now and the race, just to make sure the muscles remember what it is like and are at peak.
I will definitely make sure weight training (at least upper body and core) are part of my marathon training between the 1/2 IM next month and the marathon in December. Nothing drastic (don't want to bulk up), but making sure the upper body stays fit while I kick my legs butt running all the miles to get ready for the mary.
Speed - Strength
WU: 10' including 4x20" strides.
MS: 30' tempo run at LT.
CD: 10' of easy running.
Felt pretty good considering it was the first day back in HUMID country, and I had spent the last two days sitting behind the wheel of my truck driving back to IL from AZ. Then again it wasn't the longest run, so we will see how I feel in the week to come with some bigger workouts.
Got back to my apt. a little later than I had hoped -- so, no bike ride today, but I did get in the run. I will adjust some of the workouts during the week to make sure I get in the time on the saddle.
On the road all day -- no workout. Second day of traveling on Sunday, but will get in at least the run scheduled for tomorrow when I get back to IL.
75' ride on as hilly of a course as I can find in Phoenix without leaving the city -- was leaving to travel back to IL Sat. morning and didn't have a lot of time. Pushed the uphills and recover on the downhills. HR on the uphills hit high Z3. Kept HR in Zone 1-2 otherwise just riding easy -- again, driving the next two days - don't want leg cramps in the truck.
MS: 5x100 on 10" rest
8x50 on 30" rest
12x25 on 45" rest. All done all out effort.
Last set was 4x50 kick on 10" rest.
Today was supposed to be an OFF DAY, but I travelled back to IL for the 3rd and final year of law school on Sat. and Sun. so I workout on Friday and made Sat. the OFF DAY.
In the home stretch (final month) before the 1/2 IM.
Swim Endurance - Form
100 w/paddles (just started with paddles so taking it real easy so I don't strain something)
6x50 Fast on 60"
Good swim this morning. Cut the distance down a little bit b/c I cut the w/ paddles sets. I just started using paddles and don't want to hurt/strain something this close to a race.
Morning swims feel good, I have to try to keep it up once school starts.
Long endurance run this afternoon. Hopefully the blister my golf shoes wore on my heel doesn't bother me too much -- it should be pretty healed by this afternoon. I will be aiming for 12' pace the entire 2 hours -- I am no speed demon at any distance. So, once I finish this 1/2 IM next month and while I am training for the marathon I need to get in some track workouts and get my speed up over shorter distances (i.e. 5k and 10k).
Bike Base - Endurance
Rode a flat course, just spinning easy.
Meet my best friend and hit the range for a bit, then walked 9 holes at a little local par 33, and Geeze was it ugly -- I haven't swung the sticks in over a year, and did it show,but walking and golfing in the heat was good exercise.
AND, Geeze was it hot in Phoenix today -- 105+ with humidity in the 50% range - brutal on the golf course.