things have been nuts for the past two week. lots of training, friends in town for four days, and perhaps the busiest time with grad school commitments ever. i am working on a manuscript for publication and i had some major deadlines to meet.
i trained 15+ hours last week and have been putting in some good workouts based on what i feel like. but my plan lacks a plan. i kind of need to stick to something if i'm going to manage this half ironman thing in 7 weeks. the biggest thing i need to do is put in some more bike volume and long rides. and longer bricks i think. and keep running. and make sure to swim at least 3 times a week or 10,000yds. that's the non-plan-plan.
this weeks workouts...and weekend "plan". wahoo, i have a plan!
monday: 1.5 hr trainer session (solid, but friends in town so had to get 'er done)
tuesday: a.m: Spin class and core strength class
p.m.: MAF test at track (7 miles running)
wed..day: a.m. Masters swim (3500yds)
p.m. BRICK workout w/ TCSD- 5 mile bike w/ one mile run...3 times. race pace.
thursday a.m. Masters swim (3550yds)
friday a.m. 1.5-2 hour ride
p.m. 1.5 mile open-water swim la jolla cove
saturday 70 mile ride w/ 30 minute brick run
sunday a.m. 14 mile run......s
p.m. short easy pool swim...maybe recover spin
wow. that adds up to a lot. i think on monday i may need a full day off. i always take a day off the legs (like just swim) but probably don't take enough full days off.
last night we saw the premiere of Dean Karnazes' documentary...documenting his 50 marathons in 50 states in 50 days. the coolest part was that he ran from mission to mission in california from Sonoma to San Diego the week prior to celebrate the premiere. he stuck around to answer questions after the film. pretty awesome. i just kept staring at his mondo calves and quads. he is pretty yoked for a runner. lots of muscle. i guess that's how he avoids injury..
speaking of marathons....wishing all my friends heading out to crush the San Diego Rock and Roll Marathon a good time...and
this week, for no apparent reason (in my life of haphazard coachless training which means i decide on my workouts when i get up in the morning.....which today, i am thinking a 2 hr ride and 1.5 mile ocean swim with the tri club).
MAF test 5/27
1.5 warm-up jog
mile 1/7:18/HR 149
mile 2/7:04/HR 154
mile 3/7:16/HR 155
mile 4/7:23/HR 155
1 mile w/d
SO...this was my first MAF test and mostly just a measurement of where i'm at. i did this around a track....it was really windy- not sure if that affects it. since i'm in the middle of race season, i won't be following any type of MAF training right now, but i was just curious where my aerobic HR is. i'm pretty sure i should have run this at a slightly lower HR. I used the formula 180-age (28) + 5 (because i have been exercising consistenly for 3 years). So that # would get me to 157. 157 ended up being my max during the test...
this weekend there is a fun ride planned - a "train ride"- taking the train up the coast to anaheim and riding back down. the planned route is a new one, a mix of canyons and coast, so it should be a fun time. i'll also be cruising around the marathon for my long run...