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How was your week? June 11 edition
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Tell us about it!

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: How was your week? June 11 edition [tigerchik] [ In reply to ]
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I had a good week and met all of my goals (bike at least once, OW swim at least once, hip/shoulder exercises 1, running takes care of itself).

M - 6.5 mi run + 3000 yd swim + rock climb
T - 9 mi run + 1000 yd swim OW
W - 8 mi run + 4000 yd swim
T - 8 mi run + 1.3 mi walk
F - 12 mi run + 8 mi bike
S - 8 mi run + 3000 yd swim
S - 8 mi run + 6 mi bike + hip/shoulder exercises

totals: 11k swim, 14 mi bike, 59.5 mi run
Run workouts: mile repeats Monday (avg 6:36); progressive run Thursday (7.5 mph to 9.5 mph, increase speed 0.1 mph per minute); 20 x 400 Sunday alternate 1:37/1:55. That's a fun workout.

Eating was 6/7.
Goals this week: 2-3x OW swim --- I have two big swim adventures planned this summer :D --- plus pool yards; 2 short rides; 1 long run + 1 fast workout

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: How was your week? June 11 edition [tigerchik] [ In reply to ]
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last week's goals:
- swim x 3 (will miss sunday AM due to event): WIN, though all were shortened
- run x 5: FAIL. 4 x only
- core/strength x 4: WIN
- cycle x 4 including my first century ride on sunday: FAIL/WIN. only 3 x (and one was only ~30mins), but the century is done.

training was short and messy most of this week - funny how your bedroom ceiling starting to collapse due to a leaking roof can make s/b/r take a back seat. it's been all stress and very little sleep, culminating in the century ride sunday in 31c/90f temps with hot sun, humidity and a smog advisory in effect. i really should have changed from my nubby cx tires to slicks, too; would've taken me 5mins to change wheels, but hell i got through it anyway. today will be a very easy 30min run (did core/strength already this morning), and i think that's all.

this week's goals:
- swim x 4
- run x 6
- core/strength x 4
- cycle x 3

cheers!

-mistress k

__________________________________________________________
ill advised racing inc.
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Re: How was your week? June 11 edition [tigerchik] [ In reply to ]
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M: 9 miles at 7:00 pace
T: off, still recovering from cold. was supposed to do 400s again but could not stomach the idea of the track.
W: 6 miles at 6:50-7:00 pace
R: 5 miles at 8:00 pace
F: 1.5 mile warmup, no dynamic stretching (had to get to party), 5k tempo in 19:07
S: hour trail run, 30 mins basketball
S: 3 hours tennis, 1 hour mountain bike, some bmx pump track thrown in

feeling pretty lousy from a lingering cold that has been with me for 2 weeks now.

I find that the lateral movement in tennis and basketball is a welcome change from linear running!
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Re: How was your week? June 11 edition [darkhorsepick] [ In reply to ]
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Rocking tempo run. Feel better.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: How was your week? June 11 edition [tigerchik] [ In reply to ]
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Life got hectic, so training didn't go as planned. I didn't even have time to enter work outs at the end of the day. Finally got to it over the weekend, and was like "WTF? I only ran 2 times?" The final totals:

last week's goals
4x swim--WIN, went 1200m over; 4x bike--partial win, got in 3 rides, inc. my first long ride in a month, for a total of more than 100 miles but was still short two hours of riding; 6x run--BIG LOSE, only 2 runs for 14 miles; 7x home exercises--WIN; 2x PT--WIN

This week's goals (well, actually, it's almost the same frequency every week!)
4x swim; 4x bike; 6x run; 7x home exercises; 3x PT--increasing distance on swim and bike, and adding some marathon pace miles this week

No coasting in running and no crying in baseball
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Re: How was your week? June 11 edition [tigerchik] [ In reply to ]
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I tried an experiment this week to not weigh myself daily and not obsessively track calories. I can get food obsessed and it starts to drive me nuts.

The experiment was a fail. I put on 1 lb :-(

Back to daily weigh-ins and food tracking for me. That's what has worked in the past so I'll go back to it.

3 strength training sessions
4 cardio sessions

This week:
6 cardio sessions
3 strength training sessions
Food tracking - Want an iPhone app that can sync to a website so I need to do some research. If I don't write down what I eat during the day I end up overeating.

Sigh

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Jen

"In order to keep a true perspective on one's importance, everyone should have a dog that worships him and a cat that will ignore him." - Dereke Bruce
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Re: How was your week? June 11 edition [JenSw] [ In reply to ]
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One pound could just be water weight. It's the trend over time that matters!

No coasting in running and no crying in baseball
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Re: How was your week? June 11 edition [Tri3] [ In reply to ]
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Sadly the trend over time is up :-(

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Jen

"In order to keep a true perspective on one's importance, everyone should have a dog that worships him and a cat that will ignore him." - Dereke Bruce
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Re: How was your week? June 11 edition [tigerchik] [ In reply to ]
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Last week: survive the 1/2 marathon (done) and try not to gain too much weight in Belgium (FAIL hahahaha it was SO worth it!)

A few pics (me in the pink shirt):

The woman in yellow was from Holland; I passed her on every UP and she passed me on every DOWN. LOL


Pic of the countryside (near the top of the second ascent).


Another pic of the area. We ran up that hill.

Post race beers (yes I look wet & a bit cold):



Awesome. Just awesome.


This week:
M: Run 50' (done)
T: Ride 2x; CWP (core/weights/plyo)
W: Run 50'; CWP
R: Ride 2X; Run 35'
F: Run 50'; Optional CWP
St: CWP; Swim 2000m
Sn: Ride 2-3hrs, optional Run 1h30

AP

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"How bad could it be?" - SimpleS
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Re: How was your week? June 11 edition [tigerchik] [ In reply to ]
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thanks! the 5k tempo is my bread and butter.
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Re: How was your week? June 11 edition [tigerchik] [ In reply to ]
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I thought last week was a tad of a bummer. Almost every day some life thing got in the way of my planned workouts - I would do one of the workouts but miss the other. Thursday I wound up going to get my left calf worked on because it has been sore for about a week.
Friday was great because I escorted my sister in law through her first 5k! She walked a few times, our overall time was quite slow, but I loved every minute of it. She really had a positive experience. Then after, I got the calf massaged by her husband (my husband's brother) and though it felt awful, by the next day I felt better and then Sunday it felt better yet again.

Sunday the 10th I had my first tri of the season - 0.5 mi swim, 16mi bike, 5mi run.
I was pleasantly surprised. Fastest I'd ever done that race (this is my 3rd year in a row), and VERY pleased with my bike pace and run pace.

This week: Bike 3x, run 3x, swim 2x. Get my butt kicked on the bike on Saturday (in other words, have a very hard ride).
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