Have been away for about 5 days or so. Getting ramped up for the start of another school year and had to take a few days off from working out. Well, it looks like the rest was good for me. I set new PR's for 1k by 5 seconds, 1 mile by 20 seconds, and 5k by 31 seconds! This run felt really good and the legs have not felt this fresh in a long time. I think the rest, and the fact that I had some extra carbs over the weekend, might have added up to a body that was ready to perform today. I really missed running these past few days! Oh and I have to say, I know my Asics Hyperspeed 6's are my racing flats, but sometimes it is really nice to lace them up for a training run. I love those shoes!
Workout plan called for a 45 minute easy ride. I decided to do the "Bashful" workout on Trainer Road. Was not difficult, but not exactly easy either. It basically had 3 sets of 5 minute speed intervals with 5 minutes of slow speed rest in between. Was a good workout. I also have a 1:15 weight session on the schedule for the day and am trying to figure out how to fit that in. Not sure I will be able to, but hate to miss the weights as those are the workouts I feel might be yielding the most results for me at this point.
Plan called for a 55 minute run. As usual, I had to cut it a bit short. Took this run as an RPE 2-3 run and definitely kept it there. I was a little sore from the run last night and tired as well. Was actually surprised that, despite my less-than-eager attempt, my pace came out pretty good. Not very long ago I would have expected an RPE 2-3 run to be about a 10:30 pace. It took a lot of time before I eased into this run. Usually, I can shake the cobwebs out after about 1/2 mile, but it was literally almost 3 miles before I felt like I hit my stride. Last mile felt good and I did push it hard over the last 400 m, so max HR still shows a high number that reflects that, but average HR was good.
This was just a basic 1600 yard swim. No intervals or anything crazy. Didn't feel great starting this workout, but felt a lot better after I got the first 200-300 yards done. Training plan called for this to take 45 minutes and I was well under that. Good thing though as I had to rush out of the gym to get home in time to get me and the kids ready for the day. Great start to the week.
Workout plan called for a 45 minute run. I had to cut it a little short and chose to stop at the 4 mile mark. This run felt really good. I started off with some light stretching of the achilles/calves, quads, hamstrings, and hip flexors. When I started the run I didn't feel like I was going fast at all, but then checked my watch and was doing an 8:10 pace! Definitely fast for me. I just went with it and did slow down a bit over the course of the run, but not by much. Ended up with a total of an 8:39 pace. Might be the fastest 4 miles I have done. As I usually like to do, I ramped up the speed over the last roughly 1/3 of a mile until I was going nearly all out over the last 100 yards. The extra rest over the weekend and the strength training I have been doing really seem to be making a difference. I have felt that my legs were weak considering my size and the weight they must carry (180 lbs. right now). Little things like kneeling down to get on the floor and change my son's diaper were indicators of this as I usually have to support myself and get some shaking in the legs. This too has started to get better now that I have added in the leg weight workouts. I am also doing some upper body work targeted at the swim. For the first time in a few months now I feel like I am making significant strides in my running performance. Feeling good about that.
I should also note that, despite the very hard effort at the end, my HR never got above 179. I previously might have expected my max HR for this run to be in the 180's given the effort at the end.
Did the Matunaska 2 hour ride on Trainer Road. Was surprised at how easy this ride went. Guess the day off yesterday did me some good. Was supposed to have a 4 hour ride yesterday but was feeling worn out and needed a day off. Not sure a 4 hour ride was realistic for me anyway as I have yet to break the 3 hour threshold. Went over 2:15 on this one and felt good about it. Might try to make the next long bike day a 3 hour ride.
I have been slacking on updating my diary on here for my days off. Since ramping up after the holidays and really trying to focus on getting ready for Galveston 70.3, I have been really pressed for time. I did want to post something for this day though as I really got something valuable out of this rest day. I was feeling pretty worn down leading into this day. At this point I am trying to get my rest days down to 1 every week or two, but that is not quite realistic for me yet. I trained 3 hard days leading into this day and my training plan called for a 4 hour bike ride. My body was telling me I just didn't have it in me so, it being a Saturday and an opportunity for me to truly sleep in, I took full advantage and slept in late and ditched the ride. I also took a nap later in the day. All of that rest really paid off as I felt great the next day and put in a 2 hour 15 minute ride that felt like a piece of cake. At the point of writing this (the following Monday), I still feel pretty refreshed from getting this extra day of rest. I guess my point is that it is great to ramp up your training, as you can see below I did over the last 3 weeks, but you still have to listen to your body and give it a break if necessary. At this point I have rested 2 days the past 3 weeks, but am feeling stronger and think that the overall workout time will continue to go up and that I will probably get closer to only needing one day off a week very soon. My training plan calls for 12-13 hours a week. Not sure my schedule will actually let me get that much time in, but I would like to see this come up to at least 10 hours in the next few weeks.
Was supposed to be a 2 hour run per my training plan, but I knew there was no way I could get in that long of a run due to time constraints. Did just under 45 minutes and felt really good. Finished pretty hard, but could easily have gone much further. Cadence is still a little slow, but think it will come up as I get faster. Once I am down below 8 min/mi. I think my cadence will be at a better 170-180 rpm. Average HR still continues to look better and max only got up to 177 despite pushing very hard at the end. Checked average max HR for workouts on TrainingPeaks and mine is definitely coming down. Chart from September to now proves that out; showing a drop in max HR of 7-10 bpm depending on the distance between the comparison of date ranges. Basically, I am running max HR's in the 180's now vs. my previous 190's for shorter distances. Longer distances come down below that and the progress is slower as I think would be expected. So, as worried as I was that my training HR's were so high, I really should be happy as I am making progress aerobically and should expect them to be closer to normal ranges some time in the next year. Will keep an eye on this as time goes on as this is a great graph to keep an eye on for the newer athletes.
This was my first treadmill run at Paris Fitness and Aquatics in Paris, TX. Was supposed to run for 45 minutes, but as is usually the case I didn't have enough time to get in 45 minutes so I just got in a 5k. Started out at a 9:50 pace and felt pretty good. The run finally feels like it is starting to come back after the time I took off for the holidays. Took that down below 9 minutes for the last mile or so. Ran in the mid 8's for about 1/2 mile and then down into the low 7's for the last 1/2 to end up with a total average of 9:13 pace. Definitely felt good and I could have easily taken plenty more time off of this run. Not sure that I am back at my PR form of around 24 minutes for a 5k, but probably not very far off. Did have trouble with my foot pod and was not able to use it for data as it was tracking me at 17 min/mi. Will need to calibrate it to get good data for future treadmill runs.