The noon time 50 minute run started out as a slog fest. My legs were just heavy from the work Tuesday night, both running and riding the rollers. I felt a bit like I was running through molasses and my hr was elevated, so I know I was carrying some fatigue. I transitioned into the strides and that really helped to open things up. By the time the 6 repeats were done, my hr was back to normal and the easy run home was just that, easy.
The swim workout was pretty good. Another day where I felt like I was swimming okay, but the times just weren't where I expected them. I comfortably made all of the intervals and all the 100's were under 1:30.
It's been a while since I imparted my thoughts and training on the world. Work has had me shelled for the past week plus. I know when I logged my work hours last week is well over 65. That doesn't leave a whole lot of time for life or training. I did manage about 7 and a half hours training last week pretty much evenly split among swimming, biking, and running. I had some good sessions in each and some really tough sessions based on my overall fatigue. Without hitting the detail too much, 3 hours biking, 3:30 swimming, and a measly hour running.
This week is already looking up. Monday was a solid 56 minute run, about 5.5 miles. It started out as easy and transitioned into some strides. Pretty solid, a good start to the week. Then Valentine's Day, so no swimming.
Tuesday was a good training day. I was a bit concerned because I didn't even start my training day until after work. The 30 minute frequency run really felt good, starting out easy and moving up to steady. I may have pushed it a little, I was really feeling good at the end. I followed that up with 2 hours on the rollers. This was broken up with 40 minutes at IM effort and 30 minutes at IM effort with 10 minutes easy in between. This was a good effort and took some solid focus towards the end. I'll continue to refine this into an effort I think I can hold for 112 miles in Lake Placid.
Well, Friday was a loss. Some days life just gets in the way. Life and work conspired against me and so it was spent either in the car or on the computer. But that was no big deal because Saturday I was pacing my bud for his last lap of the Rocky Raccoon 50 miler. 16.67 miles on the schedule and I have no idea what kind of pace we were planning to hold. It was a ball, we paced a pretty strong 11 miles, but then the wheels fell off with an epic "My everything hurts." And that was that. He had a great effort putting it out there, just a little short this time.
Sunday I spent doing my taxes, I was supposed to ride. But, you know, when the weather craps out, again, I'm already a little tired and the Superbowl was on, it just didn't happen. I think this was the first day I just sat back and said no. Monday needed to be a good day to get the moti back.
And it was. My noon time 5 mile run was pretty good. My legs were a bit heavy getting started and really all the way to about 3 miles. Then I started a round of pickups and that brought me back to my pace and rhythm. I hit it up to a steady pace and finished it off in a touch over 48 minutes. The evening swim was going to be tough. I had read over the workout a few times and I knew it was going to be a challenge. 1000 straight, not too bad, 18 minutes and change with 250 of it back/breast 50's. That was followed by 4 600's. These started to pull in the pain a bit. The effort went up and so did the time! The first one was 6:15 which was decent, but they got a bit slower to 6:25. Not so good. An interesting swim in that I felt good in the water, but the times just weren't there. I followed up the 400's with 4 100's on the 1:40. These hurt, really hurt. 1:24 to 1:28. That last one was flailing. I made it though, and I'm pretty proud. Tomorrow should be a good day.
I did the scheduled 75 minute run last night. First, it was my best long run in months. I even split the entire run, and barely felt like I was working harder at the finish than when I started. I covered 8 miles just staying relaxed and keeping my shoulders up. Here's the interesting part. It was 50 degrees. I was wearing tights and a long sleeve. I started the run 169.5 lbs and finished at 168 on the nose. My effort for the entire run should be classified as easy, as in singing with the mp3 player and playing air drums easy :-)
Going back to Thursday before last I had a really nice aerobic frequency run. The legs have really been enjoying the focus on run fitness. Of course all good things meet an end... when I went to feed the horses, the big one caught me in the quad with a warning shot. Man that hurt. It could have been worse, it was a bit of a glancing blow, but that is one big horse. So no bike to follow that little incident. I spent most of Friday prepping for my Seattle trip and only got in a smidgen of a run. The leg was still sore, so I figured a couple of easy days would be the better choice. Saturday was a travel day that started early and ended late. Seattle is a cool town for sure. Sunday we drove down to Mt. St. Helens. That is one impressive feat for Momma Nature. Absolutely incredible. We spent some time hiking around the area, it was awe inspiring. Most of the week was spent in meetings with our new work team, I hate sitting like that all day. I managed a few easy runs on the nature trail that ran behind our hotel which was exciting.
Monday it was back to training, and none too soon. I had a pretty good run at noon that was in some nasty weather. Sub-9's for 5.5 miles including some pick-ups. Nice job if I do say so myself. Monday evening was a pretty crappy swim. I showed up tired and under motivated and it showed. I was late and got in about 3/4 of my scheduled swim, not so good.
Tuesday was even cruddier weather so I bagged the frequency run all together. I set the bike up on the rollers and rolled away. 1:45 later my rear was sore, there was a puddle of sweat under me, and a smile on my face. I think Old School had something to do with that.
Now we're caught up getting to today. Another scheduled 50 minute run, that was great. I really enjoy running with the mp3 player. I wasn't sure how much I would like it, but I LOVE it. I ran about 5.3 miles in 48:20 with pickups. A great run, too bad it took half my wardrobe to stay warm :) The evening swim was the best I've had since getting back in the water. The written workout looked challenging on paper, and it was. But, I manned up and went to work. The first set of 10x100's was on a 1:50 send off. I held them under 1:25 for the entire set. I was very pleased. The second set was 8x100's also on 1:50, I kept all of those under 1:28. That put a smile on my face knowing I stepped it up and met the challenge. Lettuce wraps for dinner and all is right.