Thursday - 1/31 - 45 min easy over lunch. Ran on the Mesa with TP. Felt decent after yesterday (see below) The fresh snow really works my lower legs though. They were really stiff and sore after the run. They loosened up fast enough, but ouch. Time to start jumping rope again.
Wednesday - 1/30 - 56 min, 6.7 miles total, with a 3.5 mile z4 effort (5k pace) in the middle. This was a good run. Went 24:15 for the 3.5 miles. so 21:15 for the 5k. I'm okay with that. I maintained my effort and HR, but the pace did drop dramatically over the course of the run.
Bike - 60 min - 45 z1 (recovery) and 15 z2 (OverDistance, OD)
Tuesday - 1/29 - 30 min easy. JRA (just runnin' along) All seems to be in order after Saturday's long run
Monday - Off of training. Gave a 1 hour swim lesson. did a little swimming before hand...still have a decent feel for the water. I have a lot of work to do here, but this should come back quick.
Sunday - 6 miles easy - took a few walk breaks in here to ensure hydration. This run topped off a 50 mile week for me. That's probably the most I've ever run in a week. I feel remarkably well. This week has gone a long way in trusting in the fitness I've gained in the last 12 weeks.
Saturday - 20 miles - 2:51 w/ 10 mile tempo effort. This went very well. Very well. Ran the 10 mile effort in 1:22. Two weeks earlier, I ran the Frosty 10 miler in 1:15 and that was all out. So running 1:22 after running 8 miles before the effort began... really good effort for me. As my friend GZ said "20 more in the bank"
Kia Kaha
Wednesday - 1/30 - 56 min, 6.7 miles total, with a 3.5 mile z4 effort (5k pace) in the middle. This was a good run. Went 24:15 for the 3.5 miles. so 21:15 for the 5k. I'm okay with that. I maintained my effort and HR, but the pace did drop dramatically over the course of the run.
Bike - 60 min - 45 z1 (recovery) and 15 z2 (OverDistance, OD)
Tuesday - 1/29 - 30 min easy. JRA (just runnin' along) All seems to be in order after Saturday's long run
Monday - Off of training. Gave a 1 hour swim lesson. did a little swimming before hand...still have a decent feel for the water. I have a lot of work to do here, but this should come back quick.
Sunday - 6 miles easy - took a few walk breaks in here to ensure hydration. This run topped off a 50 mile week for me. That's probably the most I've ever run in a week. I feel remarkably well. This week has gone a long way in trusting in the fitness I've gained in the last 12 weeks.
Saturday - 20 miles - 2:51 w/ 10 mile tempo effort. This went very well. Very well. Ran the 10 mile effort in 1:22. Two weeks earlier, I ran the Frosty 10 miler in 1:15 and that was all out. So running 1:22 after running 8 miles before the effort began... really good effort for me. As my friend GZ said "20 more in the bank"
Kia Kaha
(here is the run volume by wk since I've start my run at Ironman Canada)
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