Filed under: cycling, running, swimming, training update | Tags: FIRST 5K, running, training
T: Trainer ride 45:00.
W: Swim. KW#1: WU: 1 mi easy; 4×100 strides. WO: 6×800 w/ 1:30 RI. WD: 1mi easy.
TH: Rollers ride 45:00.
F: Swim. KW#2: WU: 1 mi easy. WO: 2 mi @ ST; 1 mi easy; 2 mi @ ST. WD: 1 mi easy.
SA: 30mi fixie ride
SU: KW#3: 7mi @ LT.
Track workout felt tough because of the layoff from working out, but this is why I backed up a week to get going again. IT WAS A TOTAL WINDY DOWNPOUR DURING LUNCH! I got through it without cutting it short and had no odd pains as a result, so good stuff! I started swimming this week, which I’ve typically done at 5:30am. So, this moved my run to lunchtime at work. There’s a track just 1.25mi from the office, so this works perfectly as a warm up and warm down jog.
I enjoyed some nice weather for the tempo run and nailed my paces. I also nailed my paces for the long run on Sunday. So, though I was tired from adding swimming to the mix and actually getting in a full 9 workout week, I’m performing OK on the running side of things. I did a 30mi ride on Saturday on my fixie, which is a good workout for my cycling.
Filed under: swimming, training update | Tags: FIRST 5K, rollers, running, swimming, training update
My plan for the next few weeks is to add back the cross training I had been avoiding with a 9 workout per week rhythm that I used last year: 3 bike days & 3 swim/run days with my midweek runs at work during lunch. I will continue the FIRST 5k program on my run days, and then follow it with the FIRST 10k program. I think I’ll start a formal 20 week training schedule in February following last year’s HIM training plan and substituting the FIRST running in place of last year’s schedule. I’m not yet sure what I’ll do when the 12 week FIRST program runs out. Maybe just work on increasing volume?
So, Monday was off as usual. Tuesday starts the week…45:00 of Spinervals 1: No Slackers Allowed.
I swam Wednesday for the first time since August. My lats burned only 150 yards in. I did some drills. I got in 850 yards in spurts of 25’s, 50’s & 100’s. I’m sure that I was going faster than I’m currently capable of. My stroke frequency felt too fast. My pull felt weak. My confidence in my form was shaky. But it felt good to be back in the pool! So, the time off was probably a good thing. With a few weeks of just feeling the water and low intensity, I should be able to ramp back up to a reasonable training level.
I got my fixie on the rollers Thursday for 45 minutes trying to get a 20mph average. Bored with my limited Spinervals collection, I threw in Planet Earth Deep Oceans. Not as inspiring, but beautiful and distracting for the period. HR never jumped over 128; and the cadence for 20mph is 90 rpm (fixie is 46×16). So, that speed is kind of a nice aerobic zone. I’m going to try to put more fixie riding into my training mostly because I can and it seems like fun.
