this past week, i was back in action after being sick and ended up logging just over 17 hours of training time (about half of this was on the bike). i didn't run a ton this week, but was glad to up my bike mileage and get in 3 swims....things looked like this:
focused trainer session with spin ups, and tempo climbing (1:30), 1 hour full body strength circuit with core
masters swim (1:15/ 3450yds), zone 2 aerobic run (1:00)
focused trainer session #2 (1:30) w/ 30minute easy brick run
masters swim (1:15/ 3250yds), 45 minute strength circuits with core
treadmill run (:45) and 2000yd swim with bethany. easy/conversational. nothing too hard as i wanted to be fresh for the weekend
83 mile bike ride from anaheim to solana beach (5:25) (point to point- took the train up the coast with the bikes and rode back down)
10 mile run on the coast with james for the first 5, solo second half (1:20)
all in all i feel like this was a really solid week of training. i also focused on sleeping (A LOT) to make sure i was recovering from the workouts and the lingering cough/cold. looking over the week, i'm stoked to have completed an 80 mile ride (my longest so far!) but i'd like to get outside on the road at least twice a week. unfortunately, the weather was crap so the trainer sufficed.
i also took an easy week of running (no speed) since i had been doing lots of random racing in the weeks prior. next week, i'm getting back to track practice with the san diego track club and i'm really looking forward to incorporating a gradually increasing tempo run into my weekly routine, as recommended by lucho, a guy who knows his stuff if anyone does. i'm going to start at 3 miles at tempo pace and gradually increase by 1 mile until i'm up to 7 at tempo. right now that seems like a lot, but if i focus, i know i can get there. i think i also really need to look at my weekly schedule and strategically plan my runs to ensure that i have recovery days between them. if i run 4x a week, i'd like to include one long run, one tempo run, one track workout and one easy brick run....i need to find some space to spread out the track and tempo which is tough with my current schedule...
here are some pics from the train ride...
me and bethany on the train...are we there yet? too bad my quadruple espresso didn't make the shot...
cruising...sweet (or not so) outfit, huh?
mark, who organized the ride sent out an email today that said this, "i missed out (probably fortunately) on a lot of the youthful banter at the front of the group"
this is his reference to the numerous inappropriate conversations bethany and i pursued for the majority of the ride...i think he must have ridden up behind us when i recommended that she try out a heart rate monitor during sex (i have not done this, but think this quite funny)...sorry mark! i also owe major props to bethany for allowing me to suck her wheel for what was probably like 40 miles. i think there was crack in her gluten-free pb&j.
allen, joe, and bethany in san clemente....