Week 3 Utah 1/2 IM Training

April 7, 2008

SWIM - I got my swim done this morning in 39:03, which was a little slower than I expected, but I did run a 1/2 marathon yesterday, and I was awake for a couple of hours in the middle of the night, so I'll take it. My hamstrings were tight and I could really feel them while I was swimming. It did feel good to get in the cool water and work out some of the soreness.

Warm up 300 yds, Drill set 8x25 yds, Base Intervals 7x100 yds, Kick set 8x25 yds, Cool down 300 yds Total 1700 yds

BIKE - I got my ride done tonight by doing a Spinerval workout that was 80 m. long. My average HR was 136 and I burned 1050 calories. It felt great to spin my legs out after the race yesterday. I almost skipped this workout, but decided to go ahead and press forward. I'm definitely glad that I got on the bike and gained a little perspective.

Foundation ride (1 h. 15 m.) steady ride at moderate aerobic intensity

April 8, 2008

SWIM - My swim this morning went well. I finished the workout in 36:22, which means I was moving slow yesterday morning. It felt good to be in the water and stretch out after the bike workout last night.

Warm up 300 yds, Drill set 8x25 yds, Fartlek intervals 8x100 yds, Kick set 8x25 yds, Cool down 300 yds Total 1800 yds

RUN - I skipped this workout tonight, mostly because of the weather. Since I don't have yoga tomorrow night, I can do the speed workout with the TNT team.

Fartlek run 8x30s, (45 m.) Foundation run with 30 sec. bursts at VO2 max/speed intensity

April 9, 2008

BIKE - I woke up early this morning to get this workout done so that I could be somewhat fresh for speed work tonight. I struggled today on the bike and actually got off the bike, stared at it, and tried to decide if I really wanted or had it in me to complete this workout. I really struggled with the warm-up, mostly because of saddle sore issues. (I did go to the bike shop last night, bought some chamois butter and ordered a new saddle...hopefully, this gets resolved soon.) I did get all of my power intervals in, but after the last one, I pedaled for about 3 min. and then hopped off the bike and headed for the shower. So, I only rode for 51:30, had an average HR of 121, and burned 530 calories. Definitely not my finest moment, but I did get the important part of the workout in.

Power intervals 7x20s, (1 h. 10 m.)

RUN - Since there was no yoga tonight, I headed to the IWU track and ran with the team. It was nice to be on the track, but I my legs were feeling heavy from my bike workout. I did the workout in 53:08, average HR was 165, and burned 967 calories. It was definitely nice to be running on the track.

TNT Speed Workout - 1 mile warm up 6x400 speed work, 6x400 recovery, 1 mile cool down.

April 10, 2008

SWIM - This was my long swim workout for the week and while my legs were tired from yesterday's workouts, I finished in 44:46, which I'll take. I could tell I was feeling tired towards the end and tried to keep my form as clean as possible, and I was passing the people in both lanes next to me, so all in all it was a good workout.

Warm up 300 yds, Base intervals 1500 yds, Cool down 300 yds Total 2100 yds

RUN - I didn't get this workout done today mostly due to the wacky weather, but partly due to the fact that my legs are tired. Tomorrow's trainer ride should be interesting, along with the 10 miles I'm hoping to get in on Saturday morning. I'm definitely looking forward to the recovery week coming up.

Foundation run (45 m.) steady run at moderate aerobic intensity

April 11, 2008

BIKE - Well, this was not a pretty workout, but I did get it done. I'm still dealing with that blood blister saddle sore and while I used the chamois butt'r liberally, I was SO ready to get off the bike at about 90 min. I used a 2 hr. Spinerval workout for this one which did make being on the trainer more tolerable. I was distracted by pain during the workout, so my focus wasn't great, but I did tough it out and finish it. My average HR was 134, which needs to go up, and I burned 1516 calories.

Long ride (2 h.) long steady ride at moderate aerobic intensity

April 12, 2008

RUN - I had a good slow run this morning with the team. I ended up running 10 miles with Carolyn, nice and easy. My time (including water breaks and time it took to decide whether to keep going) was 1:58, my average HR was 153, and I burned 1895 calories. It was raining the entire time and windy when we got out around the siloes, but it wasn't too bad. I'm definitely looking forward to my rest day tomorrow, although I'm in serious need of some good long stretching.

Foundation run (1 h.) steady run at moderate aerobic intensity

April 13, 2008

I didn't do much stretching yesterday, but I did do alot of resting. I think knowing it was a rest day provided me with some much needed mental rest, along with not having to do any planned workouts.

REST

STRETCH