Sunday, January 20, 2013

Sample training week

Because I really enjoy reading about other people's training, what they do and how they do it I figured that it might be interesting to post a sample training week.

So here is what I did this past week.

Monday
AM:
1h30m aerobic ride - I might or might not have been slightly late to work because of this.
PM:
45m easy run on trail - Pheasant hunting season is over and trails are open again. Yes!!! Now I just need more daylight so I do not run in dark through woods. It is scary.
1h swim - a lot of 200s at different paces, nothing interesting about it

Tuesday
AM:
~45min swim lesson - I am "swim challenged" and need someone to look at me and tell me how to do it right. So far I do not know whether it is working or not.
PM:
1h ride w/ 10x1' max - this workout is harder than it appears but I can suck it up for 1 minute. My home trainer tire is dead. I got 3 flats in the last 2 weeks and when I took it down and examined I see the wires starting to stick out of it. I need to get a new one but I am going to wait until racing season starts and see whether I get lucky and get some tires for free.
+ yoga and some strengthening exercises

Wednesday
PM
1h run w/ 4x2k at harder than tempo pace- I adjusted this to "harder than tempo pace" after I was not able to hold the pace I originally wanted to hold. Thus I consider this a minor fail but I ran it on some xc style trails and it was fun! These were some of the longest intervals I have ever done in training so doing something new was fun too. However I had only 50min before it got pitch dark thus I did the first intervals after only 10min warm up and it sucked. Yeah, yeah, I know. I am not 20 anymore and need a longer warm up. But it was interesting. For the first 2 intervals my legs would not respond when I wanted to speed up, they just went their steady stubborn pace. Then suddenly during the 3rd interval they woke up and I was able to run much faster.
1h swim with some 100s @ 1:30 - now this was a major fail because I was not able to hit my intervals at all. I called it quits a few intervals early and went to cry in a locker room. (Just kidding, I did not cry)

Thursday
AM
Not a real workout but still. I helped a friend to move furniture from her apartment to her car. I am sure her neighbors were thrilled with us since we did this at 6 in the morning. But there was no other way. Now I have 2 chairs in my apartment. She also gave me a lot of food so my fridge is full. I like that! Unfortunately no sweets though:(
PM
1h20min ride with 8x4' hard efforts in hard gear - this type of workout (pushing big gear) hurts my ITB if I am not careful and careful means going easier than I am supposed to. But this ride was ok, I went hard and no ITB problem.

Friday
AM
I wanted to go to the gym but instead of getting up before 6am I slept for 9 hours.
PM
45m easy run on trails
1h "flog yourself swim" - I confused words "flog" and "flop" and I have thought the whole week that I had an easy swim on Friday. Then when I read the actual workout on Friday morning I got confused because that was not easy! But Michelle explained to me what the word "flog" means. Definitely not the same as "flop". So "flog yourself swim" with some 100s @ 1:30. I did it this time, but barely.
+ some core strengthening exercises

Saturday
AM/PM (swim/bike brick)
1h20min swim - Now that I added that new expression (see above) to my vocabulary I think that this one should also be called "flog yourself swim" but instead it was only called "4000 aerobic". There were some 100s @ 1:30 again and again I did it. Barely. But I did it and did not want to cry like on Wednesday:)
3h bike ride - just regular aerobic. Weather cooperated (low 50s and sunny) so I was able to do it outside. Was chased by dogs only once (but by two dogs simultaneously). I drank and ate 800 calories during this ride and it was not as much fun as eating 2000 calories in chocolate... I rode by Rend Lake and they have a huge flashing board at the visitors center that read this yesterday: Outside temp 55, Water temp 33, Dress appropriately for water temperature!I do not think that there are actually people who go swimming now, that "warning" (or suggestion or whatever you call it) is there probably all year long.

Sun
AM/PM (bike/run brick)
1h30m ride w/ 30' time trail in the middle - I know. WTF? I could smell an influence of BatShitCrazierThanMichelle coach on her and this has confirmed it. No kids gloves. Just the way I like! But that TT sucked and so did I. I need to work on being comfortable being uncomfortable for extended periods of time. I can handle 5' of hurt but anything longer not so much. Thus need to work on that.
1h10min easy run - The longest run on a road since summer 2010. I was scared, but so far so good. I also wore Garmin and heart rate monitor (I know, unheard of me. I only wear Garmin for tempo runs outside track. I do not like wearing it on easy runs because I do not care how fast or how far I run. Over the last 4 years my priorities shifted from running 10 miles at 7:15 pace as an easy run to being able to run at all) to get some data. I ended up running 14.5k at 7:56 pace with average HR of 170. HR is too high, I need to start implementing the MAF method. My calves and quads also did not like running on road, they are spoiled. I was originally mad that I have to do this on a road (nobody forced me but I had to due to logistics) but as I was running I have realized that I need to do this. When I run on a trail it is pretty much pancake flat the whole time and this road is not, there are some hills that were killing me. I need to get used to running on terrain that is not flat. By the way, I was really hungry as I was running.
+ yoga and strengthening exercises.

So that was my week. Some of the workouts sucked, some were great. I wish all were great but will have to suck it up.
I am craving chocolate but I do not have any. I might walk to the store to get some but I cannot decide whether to do it or not.

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