A vision for my life - Because what we focus on expands

Tuesday, September 25, 2007

09/25/07: The week in review

Another big week gone by....

The plan was for 14.75 hours

Actual ended up at 13.84, just under an hour short

Swimming:
Plan 4.5 hours
Actual 4.2 hours, 5.25 miles

Great workouts with the group. The TI clinic definitely helped me with timing, balance, my recovery, and relaxing. I'm easily swimming 2' 100's now, which is still extremely slow by comparison to a half decent swimmer, but is major progress for me nonetheless.

My plan was to swim ~4000 yds on Sunday, but the pool closed a 1/2 hour earlier than I thought, so I was only able to get in 3100, missing my swimming goal by 20 minutes for the week. Bad planning on my part.

Running:
Plan 4 hours
Actual 3.33 hours, 19.15 miles

The good news: I hit my key workout...the bad news....not a great running week....I forgot to bring my running shoes with me to the pool on Tuesday, so instead of my usual Tuesday bridges run, I had to settle for 30 minutes on the treadmill....which I HATE (although not quite as bad as the bike trainer).

Unfortunately the combination of bad thai food and chlorine on Thursday night left my stomach in complete knots, and I ended up skipping my hour run that night. I would have thought that my legs would have felt great for Saturday morning's long run...not so much....

I started my 2.5 hour run Sat morning at around 8 to beat the heat and the expected rain. For whatever reason my legs felt like lead weights the whole time, and my heart rate was in zone 3 for almost all of the run, a bit higher than I'd like it. Some days "it's" there, some days not...Saturday was a not.....

My legs being so tired on Saturday definitely left me concerned about my long ride on Sunday....

Cycling
Plan 6.25 hours
Actual 6.31 hours, 113.77 miles

I went just over the distance of the race...YAY...in a couple more weeks, I get to go all 112 in a day instead of a week.....

For Sunday's long ride I joined in for the Swampman, a local fundraiser for the YMCA. I jumped in with some friends and others I knew from the local velobrew cycling group, most of whom were planning on doing 70.

Since most of the details are in Sunday's post already, I won't re-hash the ride here. Suffice it to say I went too hard for the 1st 50, although at least was able to draft for the first part by doing so.

The next 35 miles was a good workout at a relatively easy pace, similar to what I'll need to do in the race. I kept my heart rate at the top of zone 1/bottom of zone 2, and spun easily at a cadence of 90-95. Every ten miles or so, I got of the bike just for a minute or two to stretch.

The last 5 miles was the mental workout of the day, since I got back to my car at 4:45 and had another 15 minutes of riding to go.....

The 20 minute run afterwards was reasonable, and was more about being used to running on tired legs (especially after Saturday's 2.5 hour run) than actual fitness. I'd be lying if I didn't mention the thought of running a marathon after a 112 mile ride (and 2.4 mile swim) is a bit intimidating right now....I just have to trust my training and upcoming taper...I know I'll be ready when the gun goes off....

This week is a monster 16.25 hours. Lori & I are going to Naples to see her Mom this weekend, so as an added bonus I'll get a change of scenery and get to ride with a different group for my long ride....

Live with purpose....Enjoy the adventure....

3 comments:

Spokane Al said...

You gotta love a bike club with a name like Velobrew.

Congratulations on another great training week. You just keep rocking steady, consistent as always.

Carrie said...

Sounds like your swimming is getting so much better! I like the confidence...You are almost there!!!

TJ said...

great training week.
enjoy the upcoming trip!