Week 2: Indoor Tri & Half Marathon Training

Monday - Christmas Eve

Rest day. It's Christmas Eve and my ankle still hurts a little so playing it smart and trying to stay off of it as much as I can.

 

Tuesday - Christmas

Easy Run - 2 miles. I decided to test the ankle with an easy 2 miles. On the flat sections it felt find but the hills reminded me it's still not 100%. So one more rest day and I should be good to go on Thursday.

 

Wednesday

Indoor Brick - Bike 20 mins, run 8 minutes. Rest day.

 

Thursday

Group Run - 4 miles. Indoor Brick - Bike 20 mins, run 8 minutes. Felt really good on the bike and had the resistance level between 6-8 and kept RPMs between 90 -110 and went a tenth of a mile further than last week. Felt really good on the treadmill although still much slower than I would of liked. I'm  not a big fan of the treadmill and definitely can't run as fast on it as I can outside. I like to be in full control and on a treadmill, I'm just scared of falling off the thing.

 

Friday

Lunch Swim - 30 mins. They  did repairs on the lap pool last week and the water was a chilly 72° so I decided not to swim (I hate cold water).

Saturday

Long Run - 7 miles. Impromptu indoor triathlon. This week I went so far off from my training plan mostly due to my ankle injury from last week. It's back to 100% but I just didn't feel like running 7 miles plus I knew I had to make up yesterday's swim session today. So I hit the pool for my first swim workout in nearly 4 months:

Warm Up 4 x 50 on 15" rest warm up
Set 1: 10 min TT, rest 2 mins
Set 2: 4-6 x 75 on 50 yd pace+5 sec
Cool Down: 100-300 easy

And was quite surprise to see that my 10 minute time trial was 462.2 yards. I really didn't expect to go further than 425 yards with all the time off from swimming,  but I felt great. So great that once I rinsed off in the shower and changed into my running clothes, I ended up jumping on the stationary bike for 20 minutes then the treadmill for 15 minutes. I felt great the entire time and once I came home and consumed a gel, I went out and ran another 2 miles. Best 90 minute workout ever and it went by so quickly. I'm so excited for the indoor triathlon now.

Sunday

Rest Day. Arms and shoulders are so sore today from yesterday's swim workout. Officially registered for the Race for the Grasshopper 5K on January 12th and the InYou Indoor Triathlon on January 26. Plus my new workout backpack arrived from Kiefer Swim Shop yesterday so I can't wait to try it out. I've been using the same backpack I had in high school and college and is well over a decade old so it was time for a change and since most gyms have vertical lockers, backpacks over standard gym duffle bags make better sense. I will do a full product review in late January after my indoor triathlon.

 

Week of October 29, 2012

Monday

25 min indoor run - 15 mins on the treadmill then 10 mins of speed work on the indoor track. Felt pretty good although I don't think I'll ever be a fan of the treadmill, it's just too boring and too hot with no moving air. I've decided I'm going to try the Indoor Triathlon in January which will have a 15 minute treadmill run so from now until then, I'm going to try to make an effort to get in at least one 15 minute treadmill run per week.

 

Tuesday

30 mins of strength & flexibility. I have this 5 round circuit I do which is pretty much mostly an upper body and core workout then I spend the last 10 mins stretching.

 

Wednesday

Rest day

 

Thursday

4 mile easy run - An amazing run with only 3 very short walk breaks (at the intersections). The best part is I could of kept running beyond 4 miles. Perfect fall weather too. I love when 60° actually feels cool instead of warm and sticky!

 

Friday

Rest day

 

Saturday

5K + 2 hour hike. Impromptu charity run after seeing the story in the local newspaper yesterday. The course was a little short of a 5K but not a bad time of 32:24.  Then Jeff & I went on a hike at Pisgah National Forest at Graveyard Fields where some sections were really strenuous. The trails were not marked very well and we ended up on another trail and went 45 mins before realizing something wasn't right. Back tracked, found the right trail and finally made it to the waterfall which was extremely disappointing as it wasn't much of a waterfall.

 

Sunday

Rest day - much need after yesterday's 5K and 2 hour hike!