Long Run Sunday with a Twist - 5K at race pace to finish it off. We had a nice sunday run, good group at the glenmore running room. Went the south route into fish creek, so nice for a change. On the way back, we (this being Geoff, Shawn and Myself) were going to run the last 5K at race pace. We had to sustain a 4:44 pace, and I did OK. The 4th Kilometer sucked, only managed a 4:52 pace, but other than that, I kept better than that pace, so it bodes well for race day.
Of course, the next weekend, I plan to run a 10K warmup before running the Police Half marathon. Is this crazy? well, we will see...
Sunday, April 19, 2009
Saturday, April 18, 2009
Friday, April 17, 2009
Thursday, April 16, 2009
Thursday Training
Recovery Run - Did 8K, with a couple of stretching breaks. Forgot my garmin, so it really was a run-how-you-feel run. Nice for a change, and felt good too.
Swimming Lesson - Thing of Beauty. Shawn was my instructor, and he was good. Gave me so many things to think about.
Swimming Lesson - Thing of Beauty. Shawn was my instructor, and he was good. Gave me so many things to think about.
Wednesday, April 15, 2009
Tuesday and Wednesday Training
Tuesday became a swimming day only. I did lots of kick drills, and its coming along slowly. I had too many times where I get moving slower and slower, still kicking hard, and yet not making any forward movement. I did 22 laps total, so this is coming along well. Beat by the evening, so the run didn't happen. I did take the dog for a 5K walk (with a little running... he really wanted to run).
Wednesday
Triathlon resistance training, worked hard, sweated like a bugger, but it was all good.
Geoff and I did 10 hills, and it was different, because we (and helen) were the only people running hills tonight. We got them done, at a good pace, all faster than our baseline, including a wickedly fast last hill, 10 seconds faster than our base.
There will be no problem sleeping tonight.
Wednesday
Triathlon resistance training, worked hard, sweated like a bugger, but it was all good.
Geoff and I did 10 hills, and it was different, because we (and helen) were the only people running hills tonight. We got them done, at a good pace, all faster than our baseline, including a wickedly fast last hill, 10 seconds faster than our base.
There will be no problem sleeping tonight.
Monday, April 13, 2009
Monday Training
Resistance training was interesting. My legs were still feeling trashed, and there was no running happening on the way to the YMCA. Chelsea was my trainer for today, and I requested upper body and core only. Her response: "Only half the workout was legs, so that would be OK". Yikes!
Got it done, was good, and the legs felt better afterwards. Got to learn a couple of new sets. Sideways hop onto a BOSU, and push off (3 of 15 each side), and a new flavour of Inchworm. You hold onto two towels, slide forward to plank, and then walk your feet forward to the inchworm position. Take that all the way across the studio. Last set, I actually did two small hops, which made it a bit easier, didn't have to have a break in the middle, but I was still done at the end.
The swim never happened, which was OK too. I needed the rest....
Got it done, was good, and the legs felt better afterwards. Got to learn a couple of new sets. Sideways hop onto a BOSU, and push off (3 of 15 each side), and a new flavour of Inchworm. You hold onto two towels, slide forward to plank, and then walk your feet forward to the inchworm position. Take that all the way across the studio. Last set, I actually did two small hops, which made it a bit easier, didn't have to have a break in the middle, but I was still done at the end.
The swim never happened, which was OK too. I needed the rest....
Sunday, April 12, 2009
Training schedule for the week of April 13, 2009
After laying this out, I see that there is no recovery day this week. Monday will have to be considered recovery day, as I am not running, only cross training.
Monday: Triathlon Resistance - 1 Hr
:Swim 45 minutes
Tuesday: Intervals at I pace (4:16/km) 10X800M w/ 60 seconds recovery - 1Hr
:Swim 45 Minutes
Wednesday: Triathlon resistance - 1 Hr
:Hills x 10
Thursday: 10K recovery run (easy) - 1 Hr
: Swim Lesson - 30 Minutes
Friday: Fartlek Fridays - 1 Hr
: Easy Cycle in the evening - 1 Hr
Saturday: Swim with Helen - 1 Hr
: Cycle 2 hours
Sunday: 23K LSD - 2.5 Hrs
Projected Total - 15 Hrs
Monday: Triathlon Resistance - 1 Hr
:Swim 45 minutes
Tuesday: Intervals at I pace (4:16/km) 10X800M w/ 60 seconds recovery - 1Hr
:Swim 45 Minutes
Wednesday: Triathlon resistance - 1 Hr
:Hills x 10
Thursday: 10K recovery run (easy) - 1 Hr
: Swim Lesson - 30 Minutes
Friday: Fartlek Fridays - 1 Hr
: Easy Cycle in the evening - 1 Hr
Saturday: Swim with Helen - 1 Hr
: Cycle 2 hours
Sunday: 23K LSD - 2.5 Hrs
Projected Total - 15 Hrs
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