Track Night:
Went into it with pretty dead legs thanks to the 40 mile bike ride. So I decided I'd just get through it all however necessary and not kill myself.
1 mile warm-up
1 mile of alternating hard/easy 100s
1 mile of alternating 200 repeats with walking 200 - 200s were 51 seconds each.
1 lap jog
3 laps walking
Wednesday 4 miles:
What great weather!!! A nice break from all of this nasty, thick humid air. My legs felt good. This is the last push week before taking it a little easier next week before the duathlon. I still have a brick to do this week, probably Friday. Next Monday night I'll ride with the group. Tuesday will probably just be easy at the track and Wednesday would be good for a quick 3 miles to get my leg speed familiar for the weekend. :)
4 miles in 39:12 = 9:48 pace
Thanks for going slowly with me, Casey! Did you notice how I was asking all the questions to get you to talk so I could just huff and puff along? ;)
Wednesday, June 30, 2010
Tuesday, June 29, 2010
40 Miles!
40 miles in the bank.
So far so good for keeping with the schedule this week. Lol, oh wait, it's only Tuesday ;)
The bike ride last night was more than I thought I could handle, but it went very well and I'm really happy. 40 miles with roads, small hills and speed thrown in made for a very excellent workout. I was starving by the time I ate dinner at 9.
I need new gloves. Mine officially need to be retired as there are multiple holes in them now and I developed a blister during the ride last night. I think I'll look online. I looked in the store before the ride and found what I thought were exact replacements for mine for $40 (yikes!) and then some others as low as $22. I wouldn't mind paying $30 I guess, but damn. Oh well. I also need a headlight and taillight.
Glen asked me how my duathlon went and jokingly asked if I, on my victory lap, gave any kind of shout outs to my riding group. I said I took a sip of my water and then poured some out saying it was for my homies. :)
I'm looking forward to a track night in not so hot and humid weather!
So far so good for keeping with the schedule this week. Lol, oh wait, it's only Tuesday ;)
The bike ride last night was more than I thought I could handle, but it went very well and I'm really happy. 40 miles with roads, small hills and speed thrown in made for a very excellent workout. I was starving by the time I ate dinner at 9.
I need new gloves. Mine officially need to be retired as there are multiple holes in them now and I developed a blister during the ride last night. I think I'll look online. I looked in the store before the ride and found what I thought were exact replacements for mine for $40 (yikes!) and then some others as low as $22. I wouldn't mind paying $30 I guess, but damn. Oh well. I also need a headlight and taillight.
Glen asked me how my duathlon went and jokingly asked if I, on my victory lap, gave any kind of shout outs to my riding group. I said I took a sip of my water and then poured some out saying it was for my homies. :)
I'm looking forward to a track night in not so hot and humid weather!
Sunday, June 27, 2010
Beyond...
Many of my goals were met in the initial 8weeks before Greece. It was great to go on vacation feeling accomplished and in better shape than I had been. And now I still have a lot more goals to reach. I really look forward to tracking again, sharing the motivation and seeing our progress! I think I'm going to track food, even though I know that's a big pain in the butt. I'll at least give it a shot. Without further ado, here is my first workout /post for this week...
I hate to start my first post on a not-so-great note, but my run today was pretty horrible. I wanted to do 6 miles, or at least run an hour, even if I didn't quite get up to 6 miles. I decided I would run down to Landen Park on the new sidewalk. I stepped out of the house at 9 a.m. and it had to have already been 90ยบ. The air was thick. No problem, I'll just take it slow. I made it to the end of the new sidewalk along Montgomery Road and took a rest. It was hot. I was hot. And my legs felt like rubber. I started running back and at least had a hot breeze in my face. But I was hating it. I made it 3.27 miles in 34:16. So that averaged out to a 10:30 pace, which wasn't horrible. However, I just couldn't go on. I felt like my bottom half was detached from my top half. I started walking, and even that pace slowed. I took my pulse and it was skyrocketing around 200. Ooops - I think I overheated. I imagined myself pulled off to the side of the road with steam coming out of me, like an old car. I walked more and more and my pulse wasn't going down. Sure sign of overheating. But I felt ok so I just kept walking. I wouldn't have turned down a ride at this point, but I was ok.
By the time I was in the last quarter mile before the house, my pulse was finally going down. Greg made me a glass of chocolate milk as I laid on the floor cooling down. Chocolate milk is a great recovery drink - sugar, protein, coldness. I can't be too disappointed with today - I ate like crap yesterday and drank too many beers. I just really wanted to go out on a long run this weekend. Maybe next weekend, after a healthier week.
The plan for this week is:
Monday: group ride (I haven't been in some time). I might need to bail early, if they are going over 30 miles. I don't want to push it and hurt my knee.
Tuesday: Track Tuesday (NOT stadium stairs)
Wednesday: morning run...maybe 4 again?
Thursday: lift/core
Friday: spinning (!!) I'm going to rejoin the gym. After spinning I'll probably run on the 'mill, make it a brick workout.
Weekend: TBD...
Next race...Caesar Creek Duathlon on July 11th. That's soooo soon!
I hate to start my first post on a not-so-great note, but my run today was pretty horrible. I wanted to do 6 miles, or at least run an hour, even if I didn't quite get up to 6 miles. I decided I would run down to Landen Park on the new sidewalk. I stepped out of the house at 9 a.m. and it had to have already been 90ยบ. The air was thick. No problem, I'll just take it slow. I made it to the end of the new sidewalk along Montgomery Road and took a rest. It was hot. I was hot. And my legs felt like rubber. I started running back and at least had a hot breeze in my face. But I was hating it. I made it 3.27 miles in 34:16. So that averaged out to a 10:30 pace, which wasn't horrible. However, I just couldn't go on. I felt like my bottom half was detached from my top half. I started walking, and even that pace slowed. I took my pulse and it was skyrocketing around 200. Ooops - I think I overheated. I imagined myself pulled off to the side of the road with steam coming out of me, like an old car. I walked more and more and my pulse wasn't going down. Sure sign of overheating. But I felt ok so I just kept walking. I wouldn't have turned down a ride at this point, but I was ok.
By the time I was in the last quarter mile before the house, my pulse was finally going down. Greg made me a glass of chocolate milk as I laid on the floor cooling down. Chocolate milk is a great recovery drink - sugar, protein, coldness. I can't be too disappointed with today - I ate like crap yesterday and drank too many beers. I just really wanted to go out on a long run this weekend. Maybe next weekend, after a healthier week.
The plan for this week is:
Monday: group ride (I haven't been in some time). I might need to bail early, if they are going over 30 miles. I don't want to push it and hurt my knee.
Tuesday: Track Tuesday (NOT stadium stairs)
Wednesday: morning run...maybe 4 again?
Thursday: lift/core
Friday: spinning (!!) I'm going to rejoin the gym. After spinning I'll probably run on the 'mill, make it a brick workout.
Weekend: TBD...
Next race...Caesar Creek Duathlon on July 11th. That's soooo soon!
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