- Track workout with Pat: 3 x 1600m (plus the mile warm-up and mile cool-down); we took a 400m walk as recovery. Last week we decided we would try to run a sub-six-minute mile the next time we had mile repeats on the schedule. Silly me didn't look at the schedule before making that arrangement! I'm sure if we didn't do a long ride the day before, our legs could have done it. Instead we pulled out a brave 6:08, and then decided to follow the schedule's prescribed pace and did the next two in 6:26. Ok, I should say that I did the next two in 6:26. Pat did them faster.
- Swim- Better than last Wednesday, but I couldn't muster up the "thanks, but no thanks". Coach Rich was back and super helpful. He only had a few of us from the Tri group; the other half the pool was full of beginner swimmers from another training group. I must admit, watching them made me feel a little better about my form. Coach still wanted to tweek my form, so I did several side-kick drills (shark fin, without the rotation), and shorter distance speed work. Those were a hoot-and-a-half! I love to really pull the water and "dig deep". But I did enough of that for one day!
Active recovery day, I did the X Stretch from P90X. I had never done this before, and wasn't too sure about stretching for an hour! But I was very relieved to enjoy it the entire time. Not only that, but I felt like Gumby afterwards!
In the evening was Team in Training drill work. Only one participant showed up, so she got some one-on-one coaching. I made her cry...a little bit. Well, I didn't make her cry, the exercises I had her do aggravated her ligaments. She's so sweet, I felt bad. But she's getting better and better and so dedicated to her training! We did a mile warm-up, drills: 3x High Knees, 3x Butt Kicks, 3x Pole Vault jumps; then a mile cool down. I also popped a couple leg lifts, push ups and arm dips in there just for fun. At least, I think she had fun....
Run:
A great 10km at 7:30/mile average pace. It was great! The weather has been so nice for the entire winter. Great for training, not good for the annual rainfall needed!
Swimming:
I actually got a "You're doing a good job" from the coach tonight! Progress!
Warm-up: 150m
20 x 25m- Gradual build-up
15 x 50m- Odds increase; Evens recover; #s 6, 12 and 14 fastest.
3 x 75m- Every other lap was sprint/medium recovery
I didn't get a cool-down. I had to help pull the cover over the lane I was in with 7 minutes left of practice time! I guess coach was in a hurry to get home.
Thursday-
Complete day off. This was a little mentally tough to do. I kept thinking I needed to do something...get ready to do something...did I already do something and forget? No, I needed a day off. It will be good practice for when I need to taper. But it did make me conscious of the fact that this training stuff may in fact becoming a regular routine!
Friday-
EARLY 11 mile run with Pat. Armed with a flashlight, we hit the roads around the neighborhood and chatted almost the entire way. It made for a quick run! Each time my Garmin would beep another mile alert, I was surprised we already finished a mile. We didn't break any records, just had a 8:26 mile pace for the entire run. However, our strongest miles were the last ones!
Saturday-
Team in training ride at Friant, hill repeats. Not much in mileage, but made up for it in intensity! I planned on riding again in the afternoon. But when Pat cancelled due to illness, I didn't mind. I could tell I had come to the statute of limitations of training with my family. When you hear, "You're training, AGAIN?!" more than a couple times, I knew they needed a break. Besides, it's only February.
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