03 August 2008

Week 19 1/2 IM Training

Since I'm not doing the Utah 1/2 IM now, I've switched around my training schedule to prepare for The Great Illini 1/2 IM on September 6 in Mattoon, IL. The good news is that my back is feeling good today and I'm ready to get back to my normal training. This week on the schedule turns out to be a recovery week, which is good since I've had about 2 weeks off. It will allow me to get back into my groove. So, here's my training for the week...

August 4, 2008

SWIM - When my alarm went off this morning, I turned it off and planned on staying in bed. However, after 10 minutes of laying in bed, I got up and headed to the pool. My back was a little tight this morning, and I could feel it during the warmup, so I was thinking I would skip the lactate intervals and just swim the yardage. After I finished my base intervals, I decided that I needed to just go ahead and try the lactate intervals, and surprisingly finished them all in 1:45, except for the last one which was in 1:38. The workout took 44:54.

Warmup (300), Drill set (8x25), Base intervals (5x100), Lactate intervals (6x100, 1 min. rest), Cooldown (300) - Total 1900 yds.

BIKE - I'm not sure if today's ride was a tempo ride, but it was a great fabulous ride nonetheless. My dad and I rode out to Smithfield and then up the Smithfield Canyon. So, we rode uphill for 45 minutes and then headed back home. On the downhill, I was flying and having a blast. We rode for 1:12 and I burned 1189 calories.

Tempo ride - Ride at tempo for 26 min. Warmup and cooldown to reach total time (1 h. 10 m.)

August 5, 2008

RUN - Tempo run - Steady run (20 min.) at threshold intensity; warm up and cooldown to reach total time (40 min.)

August 6, 2008

SWIM - Warmup (300), Drill set (8x25), Threshold intervals (5x200, 45 s. rest), Cooldown (300) - Total 1800 yds.

BIKE - Foundation ride (1 h. 15 m.)

August 7, 2008

RUN - Foundation run (50 min.) + Strides (4x20 sec.)

August 8, 2008

BIKE - Long ride (2 h. 45 m.)

August 9, 2008

BRICK - Bike (1 h. 15 m.) + Run (30 m.)

This week did not go well. I had some stomach issues from Tuesday-Friday and have been tired and just haven't had the energy to workout. However, I did get a good ride in this morning with my dad. We rode up Smithfield Canyon and I had a blast. I think I love that ride!