Almost there

Only 40 days to go until race day, eek!

I think that I am over being sick, I had a really good 120 km ride a week ago. I took last week off as a bit of an impromptu 'mental break' week. I am not sure if the coach will be thrilled but the brain needed.

I had been so busy with work/Air Force Run stuff, then sick, then had a very full training week - mentally I was bagged and just needed to be a slug for a bit. I am feeling 1000% better this week and I am keen again to train and race again.

Coming up for this weekend is the St.Malo race weekend. http://stmalotri.blogspot.com/ I am only doing the Sprint, just a good warm up to the race season, practice transition, etc. It should be fun, as some friends are racing as well!

The past couple of weeks, meh

Things kind of fell off the rails for the past couple of weeks.

I was on the event committee for the 2010 Air Force Run (May 30th) and it ended up consuming way too much time in my life for the week around race day.

Immediately after the race, I got sick - ended up missing two days of work.

Feeling much better now and will test out the body with a run today.

Two hard build weeks coming up!

In the groove

Training has been going really well - too well to remember to blog.

Did my first outdoor ride of the season last night. I could have done it early (the weather has been that good) but my bike was in the shop for a tune up, so I had to wait. The ride felt strong, my heart rate was higher than I wanted it to be but I put that down to the first ride in traffic in over six months and a head wind.

It felt so nice not to be on the trainer!

The Winnipeg Police Service Half Marathon is just over a week away and the coach has said "no limits – good pacing early and just keep getting stronger throughout the run", so I will see what all of this heart rate training has done for me. I am starting to get twitchy to race, so I am looking forward to this one.

It is kind of strange, today was a rest day and I am really tired (and it is only 8:25 pm) - maybe it is because the office was a sauna today. I don't think that they have switched from heat to AC yet - then again, this is Winnipeg in April and no one expected 25°C.

Ride and a run tomorrow, whee! I am enjoying the ride ;)

29 March to 4 Apr 2010:

Monday

Swim: 500m free warm up, 5 x 200m free with 1minute recovery between, 200m easy swim - good swim, passed a guy in the lane next to me. He didn't seem to like that and started churning up the water more - but it was fun to 'chick' a guy in the pool :)

Tuesday

Spin Class on Base - made them sweat. Some interval work, some standing - 60 minutes total

Wednesday

Run: 60 minutes: 15 minutes @ AET, 30 minutes @ 5 x 5 minutes @ AET + 10 BPM with 1 minute recovery, 15 minutes at AET - legs were a little tire from yesterday's spin to start but loosened up in the warm up. Intervals were good, had a little bit of trouble keeping the HR in check on the last interval. Felt good to go faster!

Thursday

Run: 45 minutes at AET - had a Mess Dinner at the Base Wednesday night, it went really late and the red wine tasted really good. Made Thursday my rest day.


Friday

Day Off - Run 45 minutes at AET - 3.21 miles, good run

Saturday

Run: 30 minutes at AET include 4 x 20 second strides - 2.18 miles, good run

Bike: 60 minutes @ 20 minutes at AET, 20 minutes at AET + 5 BPM, 10 minutes at AET + 10 BPM, 10 minutes warm down (cadence 90 to 100) - got a wicked sinus headache in the afternoon, couldn't shake it so the ride didn't happen until Sunday. Did the ride Sunday morning, felt good - nice and sweaty and the HR was good.

Sunday

Run: 3 hrs at AET - started at around 5pm, decent long run, forgot to stop my watch at red lights 11.33 miles (my last 3 hr run was done on the treadmill).

Overall, another good week. Legs were a little tired today but I was expecting that.

March totals:

Swim - 9.92 km 4 hrs 11 mins 50 secs

Bike (all trainer) - 10 hrs 45 mins

Run - 97.12 km 14 hrs 27 mins 04 secs

It didn't feel like I was doing a whole lot (guess that I am getting used to higher training volumes).

For April, I am finally getting to do some higher heart rate stuff on the run - yippee!

Left leg straightened itself on it's own, so just the normal chiro tune up at the end of the week :)

Editted to add today's run - oops.

Good recovery week

I always feel lazy on recovery weeks - especially when I get a rest day on the Monday. Don't get me wrong, it feels good but still lazy.

Monday 22nd

Day off - the body wasn't in too bad of shape, I was pleasantly surprised.

Tuesday 23rd

Swim: 1000m easy free - felt good, speed was surprisingly fast.

Wednesday 24th

Bike: 45 minutes at AET - legs were a little tired/stiff for the first bit and the HR was higher than I expected but everything settled down by 15 to 20 mins in to the ride.

Thursday 25th

Run: 40 minutes at AET - very hot cardio room and lack of sleep (only 4 hrs) made for a shitty run. 2.71 miles

Friday 26th

Day Off - got a good nights sleep, felt much better.

Saturday 27th

Run: 60 minutes at AET include 4 x 20 seconds strides throughout the run - did on Sunday, could not resist running in the beautiful Sunday weather. Really good run, 4.61 miles. Strides felt really good, nice to see that the speed is still in the legs.

Sunday 28th

Bike: 60 minutes at AET - good ride. Need to get the bike ready to get outside.

The body feels good, slight tightness in the left quad but I'll go see the chiro about it tomorrow (he has done wonders for my left leg issues).

Next up, a build week - haven't seen the next block of training yet from the coach but I know that by Friday, I will be very happy to have a rest day.

A really good week

I am really happy with how this past week went. All my workouts got done, on the day they were supposed to get done. This makes me a happy camper!

Here is what the week looked like:

Monday 8th

Swim: 300m free, 200m free, 1 km free with fins, 200m easy

Bike: 60 minutes at AET include 5 x 5 minute intervals at AET + 5 bpm with 2 minutes recovery, maintain high rpm

Tuesday 9th

Run: 45 minutes at AET

Wednesday 10th

Swim: 4 x 500m 1st and last 500m are free, middle 2 are free with fins, 1 minute recovery between each rep

Bike: 90 minutes include 30 minutes at AET + 5 to 10 bpm cadence between 90 to 100 rpm

Thursday 11th

Run: 60 minutes include 3 x 5 minute efforts at AET + 5 bpm with 2 minutes recovery between efforts.

Friday 12th

Day off

Saturday 13th

Bike: 60 minutes at AET

Run: 30 minutes at AET

Sunday 14th

Run: 2 hrs 30 minutes At AET




For the whole week, my body felt strong and remarkably rested. I was a little tired this morning, the day after the long run but a swim at lunch fixed me right up.

Now, only if my body could get used to the time change - I really missed my hour of sleep this morning (note to self, change the clock in the bedroom tonight).

I slept in by an hour this morning, since I didn't realize that my husband had neglected to change the time on the bedroom clock (it is on his side of the bed). Luckily, my work is pretty good about letting us flex our time (within reason).

One more build week this week and then a recovery week (2 hard, 1 recovery), I just took a peek at the week coming up and I am pretty sure I will be a sweaty puddle of goo come Thursday's bike work out - I'll let you know how I fair!

Hopefully in a few more weeks, I will be outside for my bikes!