Morning swim. Got my butt out of bed.
Nice and easy morning shake-out swim 45 mins
Thursday, Aug 25th
Swim: 1hr (3400) This was one of the harder swims I have done in weeks. It felt good, but it was also tough.
Run: The first 15 to twenty minutes of this run was a struggle, but then once I was able to get some nutrition in my system my body felt much better and I actually felt like I was clipping along. I completed the 1hr run directly following my swim.
Wednesday, Aug 24th
Morning run: RECOVERY run. Snail pace. Morning grogginess and tired from my bike sessions earlier in the week.
Bike: 1:30 @ recovery pace. * Minor fall on cemetary loop hill. Such a rookie. BUT I'm okay and bike is okay! Glad to get the first tip over before the race. :)
Tuesday, Aug 23rd
Swim: 45 mins (2400)
Bike: 1 hour (Intervals)
Lift session
Monday, Aug 22nd
Swim: (1700)
Bike: 1 hour (Intervals)
Run: 50 minutes (outside)
Sunday, Aug 21st
Chicago for wedding.
Saturday, Aug 20th
Long Run: 1:45/2 hours
Bike : 30 minute shake-out ride
Friday, Aug 19th
1 hour walk with Stacie! Girl talk catch up session!
Thursday, Aug 18th
Campus loop with the cross country girls! They are back on campus! Yay for more running partners!
7ish miles
Wednesday, Aug 17th
Swim: 45 minutes
Run: 1hr
Tuesday, Aug 16th
Fantastic ride today! Loved the loop!
45 miles.
Lift session
Monday, Aug 15th
Off! Spent about 3.5 to four hours at the Covered Bridge Cyclery Bike shop! Made some changes to the bike. New tires! Nothing super fancy! A bit of an upgrade but they look sweet and fast. :) (It's all about looking the part! )
Sunday, Aug 14th
Bike: 35 miles
Run: 6 miles
Lift
Saturday, Aug 13th
Bike: 1hr before run
Long run with Julie in Greencastle!
Got back to the old stomping grounds. Tobacco loop with nature park add on! 11ish/12 miles
Friday, Aug 12th
Swim: 1hr (2,800)
Thursday, Aug 11th
Swim: 2400
Bike: 25 miles
Wednesday, Aug 10th
Bike: 1:30 (Intervals/ 6 X 6:00 minutes)
Run: 40 minutes right after run
Tuesday, Aug 9th
Morning run with Coffin and Gibson.
Felt pretty good even after the tough run workout yesterday and the morning grogginess.
Ab session in Suite A
Monday, Aug 8th
Treadmill workout.
2000
1600
1200
800
400
*threw on some incline in these repeats. Kept under a 6:30 pace and got faster as the distances got shorter.
Total time: 1:05
Quick Lift session
Sunday, August 7th
Watched Tri Indy this morning and hopefully motivated Lyons for his first TRI!
Run: 45 mins or so around downtown with Julie.
Looking forward to a new week. Re-focus. Find energy. I'll hit the one month mark this week. No more excuses. Do the best with the time and energy I do have!
Saturday, Aug 6th
Bike: 2hours.... Heritage lake loop.
Swim: 20 minutes at Park pool. (closed lap swim early on me. )
Friday, Aug 5th
Work sucked this week. It really took it out of me. We were interviewing the new director candidates all week and the office was super busy with visitors. Drained. We also had an event on campus and I was in charge of two of the presentations. I'm not trying to use work this week as an excuse... but I think it really impacted my training efforts this week. Unfortunately, I took the attitude of if I can't do exactly what I planned I will just do nothing. Not the best mental attitude.
Off.
Thursday, August 4th
Run: 1hr
NP with Coffin. Hot, but not as hot as it has been.
Wednesday, August 3rd
Lift. I was hoping to get in a little bit more training wise today, but there was a last minute work gathering with the ladies in celebration of Jennifer's last day in the office. I couldn't say no to last minute dinner plans at Almost Home and 1/2 priced Martini's. Girls night. Training took a back seat.
Tuesday, August 2nd
Bike 1:50
Covered Bridge Group Ride.
Monday, August 1st
Off. Needed. Nice to not pack the workout bag this morning.
Sunday, July 31st
Run: 1:15
I felt miserable on this run. Not my legs from yesterday.... but my stomach. I was dumb. I ate CTC for breakfast. Wayyy to sugary and it was wayyy to hot outside. It did not settle well, so the entire run was a bit of a struggle. But, it got done.
Swim: 30 minutes nice and easy
Saturday, July 30th
FIRST CENTURY!!! 112 miles total on the day. Ironman distance. :) I found a organized group ride doing a 100 miles with SAG stops. It was in the Bloomington and Brown county area so I told myself if I can ride the hills in this ride, I'll be able to handle the hills in Wales. So.. off I went!
Great day. Hills kicked my ass, but I survived and felt pretty strong throughout the entire ride. Good ride, good people, great day.
Friday, July 29th
Swim: 1 hr
Thursday, July 28th
Run: 1:15hr
Treadmill workout
Wednesday, July 27th
Morning Run: 50 min
Afternoon: Afternoon bike at Lilly. 1hr interval workout
Tuesday, July 26th
Morning Bike at lilly. Interval workout.
Evening swim: 2500
Monday, July 25th
Swim: 2400
Afternoon lift and small run.
Sunday, July 24th
Long Ride. What an adventure!! Started off strong and hot and about 56 miles later it turned to dark and very stormy. Jon, Christina, Paul and I got caught in a horrible summer thunderstorm on our long ride. We were trying desperately to make it to the general store before getting struck by lightning. Thankfully we made it! Once we got the general store we realized that the storm was going to be sticking around for some time... so this sweet older lady with a big, big truck offered to drive us back to Greencastle. The consensus was a unanimous yes!
Nana (this is the name she introduced herself with) was so kind to drive us all the way back to Greencastle. About 30 miles. I let the storm pass and then I finished my long ride. 70 total on the day.
Saturday, July 23rd
Long run with Julie and the Indy runners club.
Run: 1:20
Friday, July 22nd
Off. This was an unplanned off day. :( I went to bloomington to get some shots for my India trip and I got caught it horrible Greencastle traffic. (yes... greencastle traffic.) There was a power line down and it blocked 231so it was a disaster trying to get back into greencastle. I was going to get a workout in before I headed to Indy for the evening, but life happened.
Thursday, July 21st
Swim: 1 hr
Wednesday, July 20th
Run: 1:10 (treadmill workout)
Bike: 30 minutes spin out
Small lift
Tuesday, July 19th
Bike: 1:50
A bit of a push at the end of this road route. Good day... felt like my legs were back a little bit.
Monday, July 18th
Swim: 1500
Run: 32 minutes
Back at it.
Sunday July 17th
Woke up feeling pretty crummy. I tried to run... but it was just not going to happen. Wasn't mentally ready to do a long run and my body felt beat up. Used to Sunday to get caught up on life.
I took an afternoon nap which was fantastic.
Saturday, July 16th
Bike: 3:30hr
Run: 40min
Wiped after today. The work week, the training, and the lack of sleep has caught up. Did not feel well Saturday night.
Friday, July 15th
Bike: 1:20
Lift session
2 mile shake out run
Thursday, July 14th
Off.
I had to go to Indy for work, so I knew it was gong to be tough to get in a workout today.
Wednesday, July 13th
Run: 1:00hr.
Shake out that bike ride I did yesterday.
Tuesday, July 12th
Bike: 1:40hr * I wasn't planning on going on this long of a ride, but I kinda got suckered into the Covered Bridge Cyclery Tuesday evening ride and went a little longer than I was planning. My legs were a little angry with this decision.
Monday, July 11th
Swim: 2,400
Sunday, July 10th
I took today off after the 70.3miles.
Still high on life.
Sore mostly in my quads. Not horrible soreness, a good sign!
Saturday, July 9th
Race Day. And what a day it was!
Alarm rang at 4:20. Dark and early.
Started my nutrition right away. Followed my routine.
Clam but ready prior to the race.
Dove in at 8:10am
5:23:42 later I crossed the finish line and completed my first 1/2 Ironman!
It was amazing! Loved it. (I won't say I loved every second of it because at about mile 10 I was ready to be done... :))
I placed third in my age group
Time breakdown:
Swim: 37:35
T1: 1:44
Bike: 2:51 (19.6 mph average)
T2: 2:00
Run: 1:50:39 (8:27 average)
Favorite part of the day: Bike portion. There were so many people at this race I felt like I was racing the entire 2 hours! I was mentally prepared for the bike to feel long and lonely. To my surprise it was the opposite.
Least Favorite part of the day: Standing the masses at the beach in my swim gear waiting for my wave to be sent off.....too many nerves and the anticipation kills me! :)
Friday, July 8th
Run: 30 minutes
Morning shake out run. I didn't feel good on my shake out run which is actually usually a good sign. It means the nerves are alive and my body is working out all the final kinks and getting all that lactic acid out of the system. I'd rather have heavy legs Friday morning than on Saturday morning. Headed to Muncie late morning to get to the Expo in the afternoon and be close to the race site Saturday morning.
Thursday, July 7th
Swim: 1600
Bike: 1 hour
Nice and easy... nothing to crazy... two days until race!
Wednesday, July 6th
Off. I wanted to take the day off to start packing and get things organized for the weekend.
Worked on my bike... got my new aero water bottle on bike! If nothing else I will look the part this weekend. :)
Supposed to be hot and sunny for race day. 0% chance of rain and high of 86 degrees.
Tuesday, July 5th
Swim: 2400
Bike: 45 minutes
Monday, July 4th
Wah. Wah. Woke up to rain, but Coffin and I were determined to get in a long ride! We set out and about eight miles in...... bad news.
Downhill + speed + wet road + skinny tires = crash for coffin. :(
He has some pretty good road wounds, but nothing broken or too badly damaged. Larry is quickly at work on his bike, hopefully getting it repaired in time for our race on Saturday.
After the crash I pretty much took Monday as a recovery day. I went on a short, slow run.
Bike: 8 miles
Run: 40 minutes
Burgers and fireworks at Coffin's place! Happy Fourth of July!
Sunday, July 3rd
Awesome morning ride with Nathan and his dad around Lake Lemon. Beautiful. I would love, love to go back out to the lake in the fall and do some riding with all the colors! Gorgeous. Also, got in a little bit of hill work. A shorter ride, but one of quality! 1:45
Swim: After the ride I hopped in the lake for a little 30 minute swim. This was definitely not a push, but felt good to be in the open water especially since I have a race in less than a week!
Saturday, July 2nd
Off to Bloomington! Long run with Julies around IU's campus. Perfect morning running weather. A tad bit overcast and not too hot. My legs felt fine, but I did feel tired on the run. Lack of sleep over the last two nights explains the tiredness.
Rally, rally for some fun at the Gentry's lake house! Fireworks on the boat! Happy Fourth!
Friday, July 1st
Morning Swim: 1,500 yards, Nice and easy recovery this morning. I did not get a lot of sleep last night so I was feeling pretty sluggish.
2 month mark.
Thursday, June 30th
Watched Seeyle dominate her swim meet this afternoon! GO SEEYLE!
Run: 1:10. Pretty hot run and my legs were sore from yesterday, but overall a productive nature park run.
Last softball game of the summer.
Wednesday, June 29th
Morning Swim: 2,700 meters
Running Club: 40 minutes... hot. hot.
Solid lift session before running club. Going to have sore legs tomorrow.
Tuesday, June 28th
Off. Got back to N.J late last night and had to get up early to get packed and head to the airport. Long day of traveling. Too tired to get a workout in once I got home to the G-castle.
Bike missed my connection... :( I have to wait a day for it to be delivered. wah. wah.
Monday, June 27th
Off! R- Day. Quite a bit of walking on West Point's campus.
Such an inspiring day.
Army's number one fan!
Sunday, June 26th
Fantastic, Awesome long run! I was a rogue runner today. I randomly found a running club and joined in for their long run. They were so welcoming and it was a great run that was mostly on trails! This group was legit.. they had their own water stops set up along different mile markers. Runner high.
Run: 12 miles
Saturday, June 25th
Swim: Found a random YMCA so I could get a swim in... 2,800 meters
Bike: 40 miles, 2:15 hr
Sun finally came out! Spent the afternoon playing in the waves.
Friday, June 24th
Run: 60 minutes, a little bit of a tempo run on the New Jersey Boardwalk
Thursday, June 23rd
Got a bike ride in today!
Bike: 2hr 30 min 42 miles
* Also tried my EFS drink for the first time today. I really like it! The flavor is great and it goes down with no problem and seems to settle very well.
Wednesday, June 22nd
Attempted a bike ride in New Jersey... failed. Got rained out.
Opted for a run instead.
40 minute run
Tuesday, June 21st
Off! Travel Day. On to New Jersey to send the bro off to West Point.
Monday, June 20th
Run: 35 minutes & lift session
Sunday, June 19th
2 hours of hiking!
Overnight camping at Turkey run.
Saturday, June 18th
Fantastic long training day!
70 miles on the bike
50 minute run
30 minute swim
Back to back! Felt pretty good. I still need to work on nutrition but felt strong throughout the entire bike.
Friday, June 17th
Off. Not feeling a 100% Took the day off to try and kick the bug completely so I could have a great weekend of training.
Thursday, June16
40 minute run. Still not feeling super great.
Wednesday, June 15th
40 minute run. Woke up with a very sore throat. Refuse to be sick. Going to drown out the summer cold with water, vitamin C, and positive attitude!
Tuesday, June 14th
Bike: 1: 30 hr on stationary bike with some threshold pace work
Run: 35 minutes
Monday, June 13th
Swim: 45 minutes *First outdoor swim! The weather was too nice to pass up and swim indoors.
Sunday, June 12th
RACE DAY! SheRocks Triathlon in Naperville, IL.
I had an absolute blast! I was with great company and the race went pretty well.
I won my age group (1 out of 58) and placed 19th overall. (19 out of 1,400ish)
Total time: 1:19:01.
Saturday, June 11th
Shake out run. 30 minutes
Friday, June 10th
Off. RACE weekend!! Drove to Amanda's house!!
Thursday, June 9th
Bike: 1hr
Run: 40 minutes
Wednesday, June 8th
Swim: 2,600 yards
Tuesday, June 7th
Run: 1hr (up- tempo run)
Monday, June 6th
Swim: 45 minutes
Run in Nature Park with Lyons (nice and easy)
Sunday, June 5th
Long, slow run: 1:30hr. Very slow, solo run today.
Bike: 1:00hr
Saturday, June 4th
Bike: 2:15
Run: 35 minutes right after bike. Whew. SOOO hot! Tough day with the heat.
Friday, June 3rd
Swim: 1,500 yards
Softball
Thursday, June 2nd
Morning Run: 4milies
Evening Run: 4miles
Wednesday, June 1st,
Swim: 45 minutes/2400 yards
Tuesday, May 31st
Run: 1:15 hr
Lift: Hard, hard lift session. I will be sore tomorrow.
Monday, May 29th
Travel day back to Indiana and then a big BBQ with the crew. No time for workout, just time to eat!
Looking forward to hitting the training hard here in the next few weeks. Rapidly approaching the 100 day mark!! First race is in two weeks! Naperville sprint Tri to get things warmed up!!
Sunday, May 28th
Day at the lake with the family. Wake boarding and sun!
Saturday, May 27th
Bike: 2hrs
Friday, May 26th
Open water swim at the lake. I have not been in the water for a week because DePauw's pool has been closed, so I felt fresh and fast in the lake today. The water was pretty calm (which is not how the ocean will be), but it was still good to get some practice in the open water. I practiced looking for buoys and got used to not being able to see anything beneath me.
Biked home with dad from the lake. AWESOME- just about 20 miles.
Thursday, May 25th
Run: 7 miles
Small lift session
Wednesday, May 24th
Ultimate Frisbee with the bro and then I ran home. :)
Tuesday, May 23rd
Traveled HOME!!!
Monday, May 22nd
Packing day. Tried to hit the pool.. closed. Tried to go to the gym... closed. And my bike is packed. Took it as a sign to take the day off.
Saturday, May 21st
1 hour run with Coffin. Both of us were feeling pretty wiped from the the DePauw Graduation weekend. Thank goodness for Coffin because he got me out the door on a run which probably would not have gotten done otherwise. yay for training partners!
Friday, May 20th
Long, long bike ride with Coffin. 50 miles. We road the country roads out towards Bloomington! Very fun!
A little over 2.5 hours.
Thursday, May 19th
Run: 50 minutes
Bike: Filmore loop
Wednesday, May 18th
Swim: 2,600 yards
Bike: 1 hr and 20 mins
Tuesday, May 17th
Run: 45 min
Monday, May 16th
Run: 1hr
Sunday, May 15th
30 minute walk
Saturday, May 14th
Bike: 1:45hrs
New loop with Coffin and his new bike. Fun day!
Friday, May 13th
Run: 4 miles
Lift session
Thursday, May 12th
Bike: 1hr
Swim: 3,600 yards
Wednesday, May 11th
Run: 1hr
Lift: 1 hr
Bike: 1hr (Bike ride with Lyons to get him back on track.. saw lots of golden rods- Great way to end the workout session)
Tuesday, May 10th
Off
Monday, May 9th
Swim: 1,550 yards
Summer softball game tonight!
Sunday, May 8th
Happy Mother's Day! Wish I could have been in the AZ with "mom Watts". Miss ya and love ya mum!
Bike ride: Coffin and I hit up Heritage Lake. Great decision. Fairly flat ride with a few hills around the lake. Good shake out ride for our tired mini legs. I added on a bit after Heritage Lake for a total ride of about 2:45. My legs were most definitely feeling it at the end.
* I have also decided that the meanest dogs in Putnam County live on the Cemetery loop.
Run: 32 minutes with Stacie in Nature Park. Sun was out!
Saturday, May 7th
MINI-Marathon!! Such a great morning run! Weather was perfect. Really used this as a training run, but did pick up the pace towards the end of the 13.1 miles. Biggest half marathon in the country-- it was packed from start to finish with a mob of runners! Running on the Indy 500 track and the "victory mile" were my favorite parts of the race.
Final time: 1:43
Runner's high all day!!
Friday May 6th
Off.
Thursday May, 5th
Run: 6 miles (12 x 400 )
Swim: 2,400 yards
Wednesday, May 4th
Swim: 2,500 yards
Bike: 1 hour-- I was able to get outside. It was a chilly ride, but I was happy to be outside.
Tuesday, May 3rd
Bike: Morning spinning. Not the best option for my ride, but it gets me out of bed and holds me accountable.
Run: 50 minutes
Monday, May 2nd
Workout session with Lyons
Swim: 2400 yards
Bike: 40 mins
*10 min warm-up/20 min up-tempo 70%/10 min cool down.
Sunday, May 1st
Wow.! Where did the month of April go..... ?!
Long Run: 1:35hr (with Coffin. Nature park and roads)
Bike: 55 min spin (immediately following run/shake out those sore running legs)
Saturday, April 30
Bike: 2: 20hr (1 hour outside, 1 hour on trainer)
Run: 40 minutes (immediately following the bike session.)
Friday, April 29th
Short bike ride. I was exhausted today. Long week at work really caught up to me this afternoon. Came home and sat down on my couch for five minutes. Mistake. I was out for about an hour. I decided to go to the young alumni summer softball game. It was no long swim that I should have done... but it was a blast! I can't wait for the next games.
Thursday, April 28th
Off. Bike day! Spent about 2 hours in the bike shop working on the new bike. Changed cables, worked on the gears/shifting, tightened headset and brakes, aligned tires.. etc. Took it on a very short, short spin around campus- already feeling much better. Thank goodness for Covered Bridge Cycling!
Wednesday, April 27th
Lift session
Bike ride: 1hr (on rollers because... still raining.)
Tuesday, April 26th
Morning Run: 5ish miles.
Evening bike. On the rollers because... still raining.
Bike: 1:30 hr
Monday, April 25th
Morning swim. Going to be a tough and long week at work because it is our final week to yield students.
Lots of drills and long slow swimming this morning.
Swim: 2,100 yards
Sunday, April 24th
Rain, Rain, Rain.
Very soggy long run today. Coffin and I ventured to the muddy Nature Park.
Run: 10 miles
Happy Easter. Watched DePauw Softball win a Conference Championship!
Rollers. Bad weather. Again.
2 hours on trainer.
Friday, April 22nd
Off!
Thursday, April 21st
Harder double day.
Treadmill workout so I could gage pace.
Run: 10 min warm-up
3 x 2400
15 min cool down
Total run: 1 hour/ about 8 miles
Short stretch then off to the pool.
I was feeling sorry for myself at the edge of the pool before I started this workout and then I saw Daniel walk out of the locker room and I started feeling more sorry for myself because I knew he would want to join the workout and it would be more of a push for me. Dreading it at the beginning, but Daniel did push me and I got the workout done.
WU: 600
Main: 8 x 200
CD: 600
Total: 2800 yards
Wednesday, April 20th
Workout with Lyons. Weights with Lyons
Swim: 2,200 yards
Main set: 1500 straight. Each 500 getting a tad bit faster.
Late night campus loops on bike. Still very much getting used to the gear shifting. I really have not been able to take my bike out on a long ride because of the horrible, horrible weather. It is stuck in Suite A. BOO.
Tuesday, April 19th
Bike: 1 hour, I went to spinning class in the morning.
Run: 50 minutes, about 6 miles
Monday, April 18th
Last week was probably my worst week to date of training. Way too many days off and let my birthday among other things become excuses. It was supposed to be more of a down week... but I kinda took that to the extreme. I need to have a good week of training this week and get back to the grind with workouts and food.
Swim: 45 min
Drills, and a main set of 4 X 100 up-temp.
Run: Unplanned, late night tempo run with Coffin. My legs were most definitely feeling fresh for this run after the days off so we pushed pace a little bit. Nothing crazy. Probably going just under 8:00min pace for about 5 miles.
Total Run: 6 miles.
Sunday, April 17th
Off.
Saturday, April 16th
Run: 60 min
Lift session
Met the alumni crew and Julie came down for a birthday celebration. Had a lot of fun! Maybe a little bit too much fun. :)
Friday, April 15th
Again, did not workout because crazy travel day. College fair early in the morning then straight to the airport. Got back to Greencastle around 11. I came back to pouring rain, so I could not even take my new bike out on a midnight spin.
Thursday April 14th
***MY BIRTHDAY**** I really have no good excuses to why I did not workout today. I was a complete bum and enjoyed lounging in the hotel room in Texas. Lazy.. Lazy.. .Lazy..
Thanks to Julie who send cookies to me all the way in Texas!! Yummy!
Wednesday, April 13th
I am purposely taking this week as more of a down week because of my Texas travel.
Off Travel day.
Tuesday, April 12th
Morning run. 5ish miles.
Monday, April 11th
Nice and easy relaxed swim today. Incorporated some new swim drills
Swim: 2,220
Drills: 1..2.. 3 finger pull, superman kicking, side kicking, l arm pull
Sunday, April 10th
Long Run: 1:30 with Coffin and Gibson.. mix of Nature Park and roads.
Saturday, April 9th
I was planing on riding outside but gross weather. Stuck to the rollers.
Bike: 30 min warm-up
32 min at 75%
24 min at 80%
16 min at 85%
8 min at 90%
No rest in-between... decrease distance, increase speed, increase heart rate. Good sweat session in Suite A.
No Run today.
Friday, April 8th
Thursday, April 7th
30 minute run outside with Coffin and then I was motivated to get in my whole workout. Went to the gym and got in a 1200, a 800, a 400. Decreasing pace.
Total run time: 60 minutes
Also squeezed in a short lift session. Arms and core.
Wednesday April 6th
Today was my focus swim of the week. I pushed, but I felt sloppy. My stroke and rhythm felt messy.
WU: 200s, 200k, 200 pull
Main: 1 x 500
2 x 250 (total time for these two should have been faster than my total time for that first 500. I was actually 2 seconds slower.)
5 x 100
CD: 200
Bike: 50 min spin
WU: 15 min
6 x Variable Gearing ( med, hard, easy)
CD: 10 min
Tuesday April 5th
Felt great today. Motored on my bike and felt fresh on my run. Today I felt some significant fitness.
Bike: 1:30 on the road... 26 miles
Run: 48min (5.5/6miles)
Monday April 4th
Swim: 45 min/ 1100 yards
I was feeling my lift session from yesterday in my arms. I was very sluggish at the beginning of my swim, but things started to flow after the warm up.
WU: 200, 100k, 100s, 100k, 100s, 100k
Main: 4 x 300
#1- 75%
#2- 75%
#3- 80-85%
#4- 85+ %
CD: 200
Sunday, April 3rd
Bike ride: 2: 10 hr/ 30 miles. At least 30 mph headwind.
Right off the bike the running shoes were on! ( I took a cliff energy shot after the ride and before my run, it settled pretty well)
I was also lucky to have Coffin and Gibson join me on the run. This made for a little bit more of a pushed pace for the both of us. I was tired after the run, but felt refreshed with the slight up-tempo.
Run: 35min
I was also able to get in a little mini lift session after the bike and the run. Solid Sunday of training.
Saturday, April 2nd
I got an invite from Gina for a long run on Saturday. I could not pass up the opportunity to have a running partner for a part of my long run, so I swapped my long run that usually happens on Sunday to today.
It was a great aerobic run done mostly in the Nature Park. The sun was out for the whole run and my legs felt fresh.
Run: 1:30hr
Hopped right on the bike after my run for about 50 minutes spinning out the long run and re-hydrating.
Friday, April 1st (WOW! Already April... less than 6 months til race day!)
Very much looking forward to this day off. I ate pizza and didn't really know what to do with myself on the rainy Friday afternoon/evening.
Thursday, March 31st
Swim: 1hr/ 2,400 yards
WU: 600
Main: 2 x 800
CD: 200
Run: 55 min/ at least 6 miles
Wednesday March 30th
Swim: 45 min/ 2,000
WU: 400 s, 200k, 300 p
Intermediate: 8 x50
Main: 10 x 50
CD: 200
Tuesday March 29th
Brick Day!
Bike: 1:30hr
Windy day on the bike, but pleased that I got outside. 3 x 5 mile up tempo on bike
25 miles total on bike
Legs were tired at the beginning of my run. I was definitely feeling the tougher bike ride.
Run: 40 mins
Monday, March 28th
Quick Swim: 45 min
200,100k, 100p
1,000 straight swim
200 cool down
1,600 total
Sunday, March 27th
I was proud that I was able to get in all my workouts even in Cali on mini vacation. But, today was particularly tough to get to the gym and get the workout in. But, it got done.
Bike: 1:30
Run: 3mile shake out
Lift session
Saturday, March 26th
Great Day! Great long run!
The California gang dropped me off at the beach and said we will see you in a few hours for breakfast!
Ran along the beach for 1:40hr. It was perfect. The run went by incredibly fast and my legs were feeling strong. I also felt full of energy for the entire run, which I think is due to a big pasta dinner last night and a filling breakfast this morning. Nothing like a beach run to change things up. :) High on life.
Friday, March 25th
Morning swim: 2,200 * Awesome, awesome lunch at Javier's on the beach! Delicious Mexican food!
Thursday, March 24th
Rainy in California- stuck to the gym, but still got in an excellent workout.
12 minute warm-up
4 X 1 mile
Cool down
Total: 1:05
Lift and core session after run, plus a fabulous walk back to Gram's house.
Wednesday, March 23rd
California Bound. OFF ---travel day.
Tuesday, March 22nd
Morning run: It was a early, dark, solo run this morning. Just me and my own footsteps.
Total: 45 minutes.
Evening bike: Typical trainer session. Worked up a good sweat and got it done. Rainy today.
Total: 1:15 hr
Excited to head to Cali tomorrow!!! Meet the new cousin and also have some new scenery for training!
Monday, March 21st
Run: 3 miles Nice and easy on treadmill
Bike: 20 miles outside. Out and back down Walnut. Great ride with Coffin and Jacobi. They kicked my ass on the hills.
Sunday, March 20th
Long Run. I went to Indy Saturday night, so I had Julie as a long run partner this morning. The weather was nothing like yesterday... spitting rain on us for the entire run and pretty chilly. But, I was in good company so overall the run was great. Nice and steady pace, conversational the entire time and my legs didn't feel as tired as I thought they would after my ride yesterday.
Total: 1:20
Saturday, March 19th
Run: 30 minutes
I went on a nice and easy shake out run this morning with Stacie. It got me out of bed and warmed up for my bike session. *The nature park is back in business after being flooded.
Bike: WU: 15 min
2 x 20:00min at 75%, with 2 min rest
4 x 20 sec at 85%, bump the heart rate up
4 x 8:00min at 85%, with 1 min rest
Total: 1:45
**** BIG NEWS****EXCITING NEWS***** SHOCKING NEWS***
I was standing at Kroger pumping my gas, enjoying the sunshine when I got a phone call from my mom. I answered apologetically because I was supposed to call earlier, but my workout and breakfast at Keith's house made the day escape. I was planning on calling on my way to Indy. She said... "well, I guess I should say Happy Birthday." Me clueless said, "oh! Dad got his bike!" I knew that my dad was shopping for his birthday present today and I thought they were calling to tell me that he found the bike he was getting. But, then my mom said, "no... happy birthday to you." Now, I was really confused.
"We got you a little early birthday present at the bike store" said my Mom.
"oh...yeah... what?!" I said thinking that I got some new bike socks or maybe a cool bike jersey.
"Well, there is going to be a bike delivered to Performance bike in Indy that you will need to go pick up" said my Mom.
...... speechless on my end of the phone.
Friday, March 18th
Off
Thursday, March 17th
Went away from the training plan again today because I just could not pass up the great weather. I went on a bike ride with Ted and Coffin! I wanted to join in on the bike fun and I also wanted to try out my new aero bars outside and off the trainer. The ride was extremely windy, so I was a little nervous about getting down in the aero position, but after about 30 minutes of riding I was much more comfortable. I am a beginner, without a doubt, but by the end of the ride I was feeling much more confident.
Bike: 1 hr 10 min (with some pretty decent hills)
Wednesday, March 16th
Swim: Very proud of my swim. One of my hardest efforts yet, and also one of my longer swims.
WU: 300s, 100k, 200p
Intermediate set: 9 x 50's
# 1, 4, 7 easy / # 2, 5, 8 medium / # 3, 6, 9 hard (I am not fast, but I pushed these hard.)
Main set: 12 x 100
*The goal was to beat my time from about three weeks ago, which was 20:30. I just focused on one 100 at a time. Final time: 19:23. Improvement! :)
CD: 500 at 70%, 4 x 75 at 50%
Total: 3,050 yards
Bike: 50 minute spin after swim- good sweat. First ride with aero bars (on trainer). I liked them a lot! Can't wait to try them outside.
Tuesday, March 15th
What a crazy, crazy day. I ended up taking this day off because there was just no workout time to be found for the day. I had to be into work early and I had the pleasure of going to dinner with the King family and playing tour guide after work. One of those days... gotta go with the flow. OFF.
*But, I did get my new aero bars put on my bike! Pretty pumped. I will not get to actually try them out until tomorrow, but they are on my bike and look legit. :) Just like Tom would say....it is all about the gear.
Monday, March 14th
Morning swim. Nothing crazy today. Nice and easy 45 minute swim.
WU: 300 s, 200 k, 200 p
Main set: 1000 (focused on stroke count)
CD: 300
Total: 2100yards
I had a great lift session in the afternoon. I didn't lift at all last week because I really wanted my muscles to be fresh and not broken down for the workouts last week. I was looking forward to the gym all day long.
Sunday, March 13th
Long run day! Unfortunately, the weather was back to being gloomy today. Not horribly cold, but I was in tights and gloves for the entire run.
Run: 1: 30
I ran with Coffin and Gibson. We ran together for about an hour, so I was on my own for the last half-hour. But, I was in the nature park so the time went by pretty quickly. After about an hour and 15 minutes my feet starting going numb. Nothing tremendously painful- more annoying than anything. Got through the run and went straight to by bike for a cool down spin.
Bike: 50 minutes
Another great day of training. Today's workout finished up my longest week of training to date for my ironman.
Saturday, March 12th
What a fantastic day! I woke up to the sun beaming through my blinds! (I know all you Arizona people take the sun for granted... but the sun has been non-existent in Indiana for the last few weeks. I get a little excited for 50 degree weather.)
Bike: 2:15 hours
* This was been my longest bike since training started nine weeks ago. Even though the weather was pretty nice I decided to stay inside and ride on my trainer because of the workout. I had several sets of ILT and wanted to be able to keep my heart rate constant and managed for all the intervals.
WU: 20 min
3 X 3:00 ILT
15 sec easy/15 sec fast, 30 sec easy/30 sec fast, 45 sec easy/ 45 sec fast
Main Set:
2 x ( 33:00 min w/ 2:00 min recovery)
1 x 15:00 min
CD: 10 min easy spinning
Right after my bike I threw on my running shoes and my white hat! Out the door for a run.
My legs actually felt really good for coming off a two hour bike ride. I did not really go through the numb phase of trying to get my runner legs back. I felt strong from the beginning of the run. I ran for 40 minutes probably close to 5 miles. It was very windy, but I loved every minute of the run. I was in shorts and running in the sun! I also ran a good part of this run in the nature park, which was a great change of scenery from the roads. I got done with the 40 minutes and was tired, but I also felt like I could have gone longer. Very positive day of training.
Friday, March 11th
Off! Enjoyed the rest and I am ready for weekend training!
Thursday, March 10th
Morning run- Felt a little sluggish. I think it is because my workout yesterday got done later, so my legs did not have much recovery time. Nevertheless, I still got my butt out of bed and was able to get in about 7.5 miles. I ran with Ashlee- so GREAT to have a running partner to hold me accountable in the morning!
Total: 55mins- 7.5 miles
Afternoon Swim. Well, I guess technically it would be an evening swim. Whew. What a swim it was! I think the combination of today's workout and yesterday's workout just kicked my butt. I worked pretty hard on this workout and my arms were TIRED. I think today was my hardest swim to date.
WU: 800 swim, every 4th lap kick (continuous)
Main Set: 8 x 250 (middle 50 choice), 30 sec rest after each
CD: 6 x 50
Total: 3100 yards
Wednesday, March 9th
The plan for this week in training was to bump up the intensity a slight bit, from my previous eight weeks of training. If not intensity, at least increase the volume by a notch. I was a little disappointed that I was unable to include that extra bike on Monday, due to just being wiped out. So, I went into this workout prepared to put in a strong effort on my swim and bike, both mentally and physically. My positive attitude helped because I was extremely happy with my workouts.
Swim:
WU: 200 s, 100 k, 200 p
Main set: 14 x 100 (with 10 sec rest) Felt strong and pushed this set. Maintained bi-lateral breathing for all 14
CD: 100 s, 100 k, 150 s
Total: 2,250 yards
Bike:
WU: 10 min warm up
2 x 3 min ILT
10:00 min @ 75 %
2 x 3 min ITL
10:00 min @ 75%
CD: 10 mins
Total time: 1 hr
Tuesday, March 8th
Morning run. It was actually a very nice run this morning. I ran with Ashlee and we had pleasant weather. About 47 degrees instead of 16 degrees! We did the blockbuster loop backwards this morning. A lot of road runs recently because the nature park is flooded. 45 mins total at least 5 miles
Bike: 1:10 total time. I got to ride OUTSIDE! The weather was not perfect, but it was warm enough to take the bike off of the trainer and get outside! It was an okay ride. I felt slow. The wind was pretty bad, so I was using that as an excuse, but then the more I thought about it the more I realized that wind is going to be a factor that I will have to be ready for in Wales. The race in Wales is by the ocean. (clearly going to be windy) and I have to be honest with myself.... Wales is ALWAYS windy. I may not have been the fastest on the bike today, but I was thankful to be outside.
Monday, March 7th (*The start of week nine on training schedule)
Morning swim: 45 minutes
No lift session with Lyons
No extra bike. Exhausted. I was in bed by 10:15pm. I think work yesterday, took more out of me than I initially thought.
Sunday, March 6th
Long run day!
I had to get in my two workouts early today, because I had to be at work at 12:00.
I ran with Ted and Stacie for the first 30 minutes of my run, which was the perfect warm-up, and then I finished up the 1:10 run on my own. Another cold run... still waiting for spring to arrive and stay!
Right after the run, I was on my bike for 40 minutes. A nice easy spin. Quick shower and off to work for LONG day with prospective students.
Saturday, March 5th
Only a bike workout today which was kinda nice because the weather was real crappy, so I was not mad that I did not have to run in the sleet.
Bike: 20 min warm-up
3 x 4:00 variable gearing
20 min @ 75%
3 x 3:00min at 85%
20 min at 75%
CD: 6 min
Total: 1:45
Overall, a pretty decent workout. My legs felt heavy going into the second 20 min set, but that was to be expected after the jump in heart rate from the push in the 3:00min set. I worked hard to keep my heart rate in the same zone for the second 20mins as it was for the first 20 mins.
*I also received some unexpected motivation today. On my way to the track meet I swung by Emma's place to pick up my jacket she had borrowed and she greeted me at the door with my jacket, a card, and a black Under Armor shirt. Emma wrote a great motivational card and gave me a workout shirt that is absolutely perfect for my Ironman journey! Make sure to check it out under the sponsor page!! Thanks Emma!!
Friday, March 4th
Well, today I wanted to do my swim workout that I was unable to get in yesterday, but the pool closed early on me! A little bitter. I was only able to get in half the workout I wanted. But... half is better than nothing.
Swim:
WU: 900: (100s, 100k, 100p) X 3 times
2 X 300
CD: 300
Thursday, March 3rd
I was supposed to get in a run and a bike today, but with my work schedule it just wasn't possible. I got up early and got my run in, but I had to leave mid afternoon to go to a college fair in Chicago and then drove back after the fair, no time to get in an evening workout.
Run: 55 minutes 7.5 miles
Wednesday, March 2nd
Swim:
WU: 300 s, 100 k, 200 p
4 X 75 (25 r arm/25 l arm/25 swim)
Main Set:
2 X 600
CD: 300
Bike:
WU: 15 minutes
3 X ILT
25 min @ 75%
CD: 5 min
Also, had a lift session and with a mile warm-up.
Tuesday, March 1st
I made it to the early spinning class this morning. The class was okay. I got in a good workout, but not my favorite student instructor this morning. But, it was nice to have some company on the bike and get one workout done for the day.
Monday, Feb 29th
2 hour lift session/workout session with Lyons. I took the day off from swimming because I was feeling very behind at work, so I went back to the office after training to make some phone calls and get a little more caught up.
*Some how I got off on days... ignore the dates below in February.*
Sunday, Feb 27th
Long Run Day
Total run time: 1:15
Total bike time: 40 min
Saturday, Feb 26th 2011
Aerobic day. Long and steady.
Bike: 1:50 total time
Run: 30 min total time Shake out those biking legs
Friday, Feb 25th 2011
I wanted to get in a little lift session today, even though today is supposed to be a recovery day. I felt like my lift on Wednesday was not that great and I needed a stress reliever from the long work week.
30 minute warm-up on bike. (very, very easy spinning)
45 minute lift session (pretty solid lift session. I will be a little sore tomorrow)
Thursday, Feb 24th, 2011
Run and Swim day.
Run: 45 minutes. I was able to run in the nature park today! It felt great to be on the trails and off the roads for a bit! I felt better than Sunday's and Tuesday's run.
Swim: My arms felt a little tired from my run and probably from my lift and swim session yesterday, but they loosened up pretty quickly. I tried to really focus on my form today. Keeping my head down and my elbows engaged in my stroke.
400 s (nice and easy warm-up)
6 X 50 ( 25 easy/ 25 hard)
2 X 750 ( # 2 half of the set was pull)
4 X 50 cool down
Wednesday, Feb 23, 2011
Really felt like today was a turn around day for me! Definitely on the track to complete wellness. Very pleased with my workouts.
Lift session with Lyons - 1 hr.
Swim: 400s, 200 k, 200 pull
6 X 50's ( 25 easy/25 hard) Felt good to get a little speed going. I am not fast, but to me it felt good to get the arms spinning a little bit faster.
1 X 800 ( 80%)
500 cool down nice and easy.
Total: 2400 yards
Bike: 10 min warm-up
4 X 7.30 min ( 75 %)
1 X 4:00 min (85%) This was a good effort
10 min cool-down
Legs felt fresh on the bike and I did not have any chest pain. I had more energy and was happy with my 4 :00 push today.
Happy Wednesday!
Tuesday, Feb 22, 2011
Rise and shine. Early bike ride.
Total time: 1:10
15 min wu
4 X 7:30 with 1:30 recovery
12/ nice and easy cd
Run:
Total time 40 min
15 min wu
5 X 3 min (almost like strides)
10 min cd
*Did not feel great on this run. Low energy, and still not feeling strong and well. I had a very high heart rate and felt like I was working way too hard for my 7:50 pace I was trying to hold for the 5 X 3:00 mins.
Happy that I got my run in and am pleased with my effort.*
Monday, Feb 21, 2011
Fresh start.
Solid lift session with Lyons. (He dropped weight and time on his mile! Excellent job Lyons)
Swim: Main set: 12 X200
I did the swim with Bretscher which ended up being great. I was a little hesitant when he asked to join, because I didn't want to feel pressured to push too hard because I am still getting over the bronchitis. But, it was exactly what I needed- a little push to get me out of my rut.
Happy with today's workout. Not 100%, but better than last week.
Sunday, Feb 20th, 2011
First run in about a week. It went so so. Pretty slow and definitely not long. 40 minutes.
After my run I got on my bike for about 45 minutes.
Overall, a very very relaxed workout- but I was able to get something in and did not feel like I was completely dying.
I am looking forward to a fresh start tomorrow. I am just going to forget about week 7 of training. Not my best week and I can not control being sick. It is out of mind and now I am focusing on week 8!
Saturday, Feb 19th, 2011
OFF
Friday, Feb 18th, 2011
I tried to accomplish another swim. It was better than Wednesday, but still not a great swim. Only about 25 minutes long.
Thursday, Feb 17th 2011
Well, it is official I found out today that I have bronchitis. NOT FUN. Pretty upset.
Good news is that I now have meds and should only moving forward towards health and not taking any steps backwards.
I HATE BEING SICK. I have just been grouchy all week! Took the day off.
Wednesday, Feb 16th 2011
Unfortunately, I feel like I took a step backwards when I woke up this morning. I went to the pool to try and just get the body moving. Still felt pretty horrible. I did not bring a workout or anything I just wanted to get in the pool and see how it felt to swim. It did not feel so great. I could only do about four laps at a time before I had to stop and take a rest... and those four laps were VERY slow.
I scheduled a doctors appointment for tomorrow, just to make sure this cold is not more serious.
Tuesday, Feb 15, 2011
Finally, feeling a little better. I have more of a voice and I slept through the night with no fever. This could be the turn-around day. Got into Sug to go to work and was surprised with a lovely parking ticket. Great way to start off the day. Thank you City of Greencastle.
I have decided to not workout today. I probably could, but I still have quite a bit of chest congestion which worries me and I don't want to relapse my sickness. I will start fresh tomorrow morning with swim and workout session with Lyons and Plew.
BE GONE sickness!
Monday, Feb 14, 2011
No work. No workout. Slightly depressed. But, no voice and a horrible cough. My body said no thank you to a workout today.
I FREAKING hate being sick!!!
Sunday, Feb 13, 2011
Woke up feeling worse today than yesterday. wah wah.
I think the long day of work and the amount of talking I did yesterday just pushed me over the edge. I slept in, but had to be at the girls basketball game at noon to talk to the basketball recruits. I could not let Coach Huffman down. I rallied, but it took all my energy. However, I am really glad I was able to muster the energy to go to the game because I was able to be apart of Coach Huffman's 400th DePauw win in just 18 seasons. Pretty amazing stuff. I attended the private and close knit banquet they had in her honor which was pretty special. I had my game face on for the recruits, but I thought I was going to have to crawl home I was soo exhausted after meeting with them. When I made it to suite A I was immediately in a horizontal resting position.
NO WORKOUT. And just in-case I was still trying to lie to myself... I am sick.
* Thanks to Emma for delivering chicken noodle soup to suite A!
Saturday, Feb 12, 2011
Slept horribly. I had to be at work at 7:00am to work our admitted student open house and I am most definitely sick. A very long day at work with a lot of talking. After work I went over to Cam's to get in my bike ride. I was supposed to get in about an 1:45 ride... but I only had energy for about an hour. This completely wiped me. I went home showered then went to the Duck to get a get a juicy burger.
Friday, Feb 11, 2011
OFF DAY! The only trip I am taking to the gym today is to watch the DePauw basketball games! GO TIGERS.
By mid-morning my sore throat did not go away and by the afternoon I was pretty achy...uh oh. Right after work I went to Kroger to pick up some Zicam.. trying to fight the bug.
Thursday, Feb 10th, 2011
Fourth day in a row of getting up early. Pumped.
I wanted to get both my run and my swim done in the morning because I needed to have a real productive day at work and possibly work late. I didn't want to have to make two trips to the gym and get sweaty twice- therefore back-to-back workouts today.
First the RUN:
WU: 12 min joggin
1600 @ 75% (1:30 min recovery)
2 X 800 @ 85%
4 X 400 @ 95%
CD: 6 min
Straight into the SWIM: (recovery swim with Emma! )
WU: 300 swim, 100 kick, 100 pull
Main set: 2 X 500
CD: 100
DONE AND DONE for the day. Almost Friday!
Wednesday, Feb 9th, 2011
The alarm clock went off probably four times before I even thought about getting out of bed. I pushed it to the final minute and very sluggishly got out of bed and made it to the gym. I knew I had a tough swim planned which made the getting out of bed even more difficult, but it got done! And I am pretty proud of my efforts on this workout.
WU: 300 s, 100 k, 100 p
Intermediate set: 9 x 50
Broken up as follows: # 1, 4, & 7 easy ----# 2, 5 & 8 medium --- # 3, 6, 9 hard
It felt pretty good to push a short distance and get my arms going a little faster. A nice change of pace from all the long stuff I have recently been doing in the pool.
Main set: 12 x 100. Whew. Done at race pace (85%) with 10 sec rest between each.
I knew this was going to be a tough set. I set a goal at the beginning of the set to 4-stroke breathe for the entire set. I knew that this would help keep my pace quick. So, I didn't bi-lateral breathe on this long set, but I figured pushing the pace was a little more important. I just took one 100 at a time. Pretty proud of my efforts, and my arms and shoulders felt strong. No major soreness, I was able to push until the end. I know that I will be able to do this set a little faster next time. Total time for 12 x 100 with rest included, 20:15.
CD: 400 swim.
Total yards: 2,550
Tuesday, Feb 8th, 2011
Morning Bike ride. I went to the gym and rode one of the gym spinning bikes. Jon and Ted were heading to the gym, so the two of them held me accountable! Even though it was early and I was not on my personal bike, it ended up being a great ride. I really liked how I knew exactly how fast I was going, I was able to be very consistent on all my sets. Tough ride, but happy.
15 minute warm-up
2 X 3:00 VG
2 X ILT
4 X 8:00 min with 2:00 min recovery between each
Cool down
Total time: 1:10
*Went to Gray Sports Bike shop this evening and participated in the free beginners bike maintenance class. It was a lot of fun and I hope to make it a regular Tuesday thing! Brandon (owner of the shop) was great and very interested in helping me learn the basics.*
Monday, Feb 7th, 2011
Back to the grind.
Swim- (morning swim) 1:00hr
WU: 300 swim, 100 kick, 200 pull
Main Set: 4 X 400
# 1: 400 swim
#2: 2 X 200's
#3: 4 X 100's ( 10 sec rest)
#4: 8 X 50's ( 5 sec rest)
CD: 4 X 50's
Lift session in the evening.
Sunday, Feb 6th, 2011
Not going to lie... I definitely slept in today.
Run- Long Run. - 1:10
This was a fantastic run with Jon and Ted. We stayed close to campus because all the freshman girls were getting their bid cards to their sorority houses. It was a blast being on campus and watching all the different houses get ready to welcome their new pledges. (Dressed crazy and chanting in the streets!)
Particularly fun to watch my house, Alpha Phi, from a far. I was definitely the alumni creeper on my long run today. Lots of smiles on the run as I remembered how fun bid day was as a freshman and as a member of Alpha Phi- made the long run fly by!
Bike- 50 min Nice easy cool down after the long run.
* Very pleased with my week of training!
Saturday, Feb 5th, 2011
Okay.. I will admit I grew a little frustrated with my training on this particular Saturday because of the weather, but I ended up having a great weekend of training. The plan was to go to Indy for the weekend, so I packed all my gear that I needed for my four workouts. I packed my bike,my trainer, my running shoes, and all my winter gear. I got it all loaded it into Sug and spent twenty minutes cleaning the snow off my little white truck. After I cleaned her off ,I got in and sat behind the wheel and decided that it would be absolutely stupid to drive to Indy in the weather conditions. Now, fully salty that I had packed everything up to just decide to stay home, I drove to Kroger and got a Red-Box movie to watch during my 2 hr. ride.
Unloaded the bike.. and the trainer.. and the running shoes.
Bike- 2:15 min
Mix of ILT (Isolated leg training) and intervals.
Run- 35 min (immediately following my bike) It was a great cool-down run. Nice and quiet in the fresh powder.
Friday, Feb 4th 2011
Dark and early. I pulled myself out of bed this morning and got to the pool. I had to walk to the pool from my apartment because I have yet to de-ICE Sug from the winter storm. I was a little grouchy. But, after my swim I was VERY happy to have the workout done for the day. Happy Friday.
SWIM
WU: 400 swim, 200 kick, 200 pull
Main set: 1200 swim (60 sec rest) 800 swim
CD: 4 X 50 perfect stroke.
Total: 3,000 yards/ 1 hr
Thursday, Feb 3rd 2011
I got a late start on my workout today due to a slight dilemma with a ceiling leak. All the ice from the snow storm decided it wanted to come in through my 18 foot ceilings. Not to worry, got it under control with minimal damage.
RUN
- 10 min. warm-up
- 24 Tempo run
* 6 min on/ 2 min recovery....2min on /6min recovery... 6 min on/2 min recovery
- 16 min cool down
Total: 50 min
Lift session after run
Wednesday, Feb. 2nd 2011
SNOW DAY! I got to sleep in and train mid- day! What a great feeling.
Bike (On trainer)
- 15 minute warm-up
- 3 X 3:00 min isolated leg drills
Main set: 4 X 7:00 min @ 75 %
Cool down
Total time: 1 hr 20 min
