Week 8 Utah 1/2 IM Training

The goal this week is to absorb my recent training and finish the week feeling rested and ready to return to harder training next week. Next week starts the beginning of the build phase so I'd better be ready to start working harder. This is my first week in UT, so my training may get flipped around depending on a variety of factors. I'm front loading the week again in preparation for the Ogden 1/2 Marathon.

May 12, 2008

SWIM - I made it to the pool this morning, but apparently I got the hours wrong, so I only made it through about 1/2 of my workout. My shoulder is still a little sore, so it's probably okay to keep resting it for a few days. I do have a 2 hour massage scheduled for today, so hopefully that will help me to work out some of this soreness and knots.

Warm-up (300), Drill set (8x25), Base intervals (6x100), Sprint intervals (9x25), Cooldown (300), Total 1625 yds.

BIKE - Well, I thought I might go for this ride, but after my 2 hour massage, where I discovered that my body is seriously in knots, I decided to take the evening off and let some healing take place. This is a recovery week after all, so I figure I should let my body get back to some sort of normal. Also, the massage worked really well for my shoulder pain, so I'm thinking I may have to remember that.

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

May 13, 2008

BIKE - I had to talk myself into doing this workout tonight. When I woke up this morning, I felt like I had been beaten with a baseball bat. Apparently, the massage worked. I decided to do this workout, but I skipped out on the last 10 min. My average HR was 143 and I burned 824 calories.

Short hill climbs 9x1 min. (1 h. 10 m.) 1 min. hill climbs at VO2 max/speed intensity with 2 min. active recoveries; warm-up and cooldown long enough to reach total time

May 14, 2008

Well, I was lazy today and didn't do either of my workouts today. I did do a core workout, but after working at the nursery, I was pretty tired. I guess this means that I need to get my workouts done in the morning before I go to work. I may try to get a bike ride in tomorrow evening.

RUN - Speed intervals 11x30s. (47 m.) 30 s. intervals run at speed intensity with 2 m. active recovery; warm-up and cooldown long enough to reach total time

BIKE - Foundation ride (1 h. 45 m.) steady ride at moderate aerobic intensity

May 15, 2008

Alright, these lazy days are starting to bug me. I set my alarm, woke up, but couldn't talk myself into going swimming. I'm not sure what my problem is, but I need to get back into my routine. I think that part of the problem is that I'm still trying to figure out how to do this whole UT life again. I'm thinking that after my race on Saturday and after I plant my vegetable garden and hang out with my dogs, I'll sit down and really make a plan on how to fit in my workouts in the morning before I head to the nursery to work. I do want to make sure that I get my swim done tomorrow morning and maybe even a short quick run on the track when I finish my swim.

SWIM - Warm-up (300), Drill set (8x25), Fartlek intervals (6x150), Kick set (8x25), Cooldown (300), Total 1900 yds.

RUN - 35 m. Foundation run with 4x20 s. running strides

May 16, 2008

I did make it to the pool this morning. I completely lost count of my yardage and I went way too fast, but I swam for about 30 min. The pool was packed and for whatever reason, I felt like I wanted to race the other women in my lane, so I was swimming fast. I also noticed the altitude difference.

SWIM - Warm-up (250), Base intervals (1500), Cooldown (250), Total 2000 yds.

May 17, 2008

RUN - Ogden 1/2 Marathon

May 18, 2008

REST & STRETCH & CORE