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M - 7.5 mi run (400, 800, 1200, 1600 @ 6:40 pace) + 1300 yd swim + some bike commute miles
T - 65 min. stairmaster + 1600 yd swim (5 x 100 fast 1:12s) + some bike commute miles
W - 12 mi run easy (1h49)
T - 8 mi run (5 x 1 mi @ 7:30, 7:26, 7:14, 7:04, 6:58)
F -2.26 mi run + 4000 yd swim (10 x 100 on 1:25 + 10 x 100 on 1:20) + some bike commute miles
S - 9 mi progressive run + some bike commute miles
S - 11 mi run + some bike commute miles
Totals: 6900 yd swim, 1h51 bike, just under 50 mi run, some stairmaster, hip/shoulder exercises twice, 3.5 mi walking.
Food went well, only 1 bad day. :-)
Goals for this week: 12-15k swim (bonus points if I hit 15k), bike commute a couple times (secretly hoping for more time on the bike than last week), keep daily runs to under an hour and do one long run.
The highlight of the week was the OSU vs Stanford swim meet... those girls are FAST.
disclaimer: PhD not MD
Got the run miles headed back up... only missed 1 planned run but that was perfectly OK. Had a fabulous long run with a friend.
Bike 3x was accomplished.
Swim 2x was accomplished.
This week - more of the same and stay sane. :-)
OH, and hear about everyone else's races and such! Woohoo!!
Run x 4 - WIN.
Bike x 1 - WIN.
Swim x 2 - FAIL with 1. Don't care.
Core/strength w/focus on mobility & stretching - WIN.
Keep nutrition in check; the cold weather is making me hungry! Eeh, more or less win.
This is how the 6-hour was:
It snowed for 3/4 of the race, and the mud above is actually one of the least-squelchy parts of the course. Despite that, I managed to stay upright, not freeze to death, and came within 1km of my PR (set on a day with perfect conditions 2 years ago). Not only that, I actually ran all of the uphills through the entire race that I'd never been able to manage past the 4-hour mark before (there are some other hills on the course that nobody runs, but there are 3 in particular on the 2.5km loop that I've ended up walking by the end of every other attempt I've made at this event). I've never felt stronger, and at the end I was passing people who got in much more distance than I did.
I've actually just finished my RR, which is here.
This week's goals:
Run x 2 (I want my annual Halloween run, and to run at a park near a friend's house where we'll be visiting this weekend)
Swim x 2
Bike x 1
Core/strength x 3
Foam roll x 1
Let damaged ankle heal
Try to stop eating everything in sight
ill advised racing inc.
I had a GREAT week! Raced Beach2Battleship half on Saturday. Because my training was limited, I planned on the "scenic tour" pace. My goals were to stay out of the pain cave and finish with a smile on my face--WIN! In fact, my husband said he has never seen me smile so much or so big in a race before. Even managed to come in the top ten in my AG. I was holding back the entire race, and when I saw the finish line, I decided I could cut loose for the last quarter mile. What a blast. Negative split both the bike and the run.
PT checked me out today and all the body parts held up well. Now it's a week of recovery (40 minutes a day of light aerobic exercise and stretching), then next week I start the last part of my rehab, with a big focus on core and hip strength building.
B2B is a great independent race and I highly recommend it. I've done the full twice and now the half, and every time have left wanting to come back for another round.
No mud, no lotus.
Looks like everyone had successful races! Glad to hear the hard work over the summer paid off.
Jen - @ultragrrl
"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
I ran the Marathon 2 marathon - obviously a marathon, in Marathon TX. That's out in west TX, basically in the middle of nowhere. Not a tree to be seen.
The course was rolling, with nothing drastic. I generally did well, but did not account for the fact that Austin is about 700 ft elevation, and this race was 5,000 ft. So I was huffing and puffing from mile one.
My goal was 3:25-3:30 range. I manage a 3:32. I'm ok w/ that due to elevation. I was second overall female - not bad for turning 49 yo earlier this month.
I had fun, no stomach troubles (which usually plague me), and I'm not too sore.
This week is recovery week. I want to concentrate on swimming for at least Nov, and hopefully into Dec.
Goals for this week.
Swim at least 4 times - hope to get over 10K
Bike 2-3 times
Run only if I feel like I want to.
Happy training everyone!!!
THAT IS SO COOL!!!!! Congratulations! You must have been (must be) stoked. Any prizes?
I am so glad you chimed in; I've been thinking of you since Saturday.
How hot was it?
disclaimer: PhD not MD
Glad you enjoyed the race, Tri3 - I love those ones where you can just have fun and maybe surprise yourself!
Way to kick ass, nad!
ill advised racing inc.
Tri3 - I am so happy to hear that you are on the way back! Congrats on your finish!
My week - busy helping my seniors with essays for college apps, finishing up letters of rec and trying to defuse the tension with this whole college app process. It is such a game and I could go on such a rant about the torture these kids go through to apply/get into college. It's a different kind of race for sure!
Goals last week:
Ride 3x - only 2x - weather was not cooperative and I refuse to get on the trainer until Dec 1
Run 5x - done! Including a tempo run at a PB - now if I could just run off the bike that fast!
Swim 3x - done including a nasty pyramid set dreamed up by our new masters coach that had us practicing for surges in open water. First time I ever felt like dying in the pool - but I suppose that is a good thing. After two months of working with him, I am hitting sendoff times that I never thought I could make so he has us on the right track!
Strength 1x - nope - need to get after this!
Goals this week:
Ride 3x - one EZ, one tempo, one long
Run 4x - mostly EZ w/one long and one tempo
Masters swim 3x
Strength - 1x
And finish all of my letters of rec by Nov 1!!!!
Resist the urge to eat too many reeses peanut butter cups on Halloween
Happy training to all the womens!
Not too bad. Singlet weather for sure, but I did not feel heat was the factor that held me back. 50 at start, getting up toward 70 at finish - but I'd been running in Austin all summer and that never gets below 80 even at 4 a.m. And it was dry there. Much more humid in Austin. So weather was good.
I have been channeling my inner TC, and have been swimming a lot (for me). I want to do a swim heavy concentration from now until the end of the year. I'd like to swim 4-5 x week. I'll have a lot of questions for you.
This week: It's the regional Bike to Work Week so I want to ride 4 days, and skate at least once. Maybe run a bit if I feel like it, but I am having real trouble sleeping well, and work stress is high right now. So not committing to anything more at this point. Next XC race is on the 11th, but I may be flying to Atlanta to deal with a customer.
I think I have to find a way to break the current stress-cycle I am in. I am not managing my stress well. What I could really use is a solo long-weekend in the middle of nowhere. Sigh.
"How bad could it be?" - SimpleS