A Good Week
It's been a while since I posted anything here... So much for keeping myself honest!
Anyway, this week's weather has been fantastic, so I've made extra-sure to get in as much training as I can.
I started the week with a spin class on Monday at lunch. This class is hard enough as it is, but add to the fact that I had just ridden Hwy 9 the day before. My legs were T - I - R - E - D. Monday finished off with the IronTeam dinner at the Coop... Including that cake - with the super-sugar-frosting-flowers. So much for the calories burned in spin class!
Tuesday wasmy run-at-rancho day uh... I mean my off day. When the alarm went off, snooze came several times. With an early meeting there would be no running. It's ok, my legs needed a break.
Wednesday was planned to be a spin day, followed by track in the evening. Around 11:30, Eric came by my cube and asked if I wanted to run. After looking outside at the shining sun, I ditched spin and went for a quick 3-miler with Eric and YuanYuan. The trail was crowded and we started off at a decent 10:30 pace according to Eric's Garmin. At the turn around I picked it up a bit, and with about 1/2 mile left I really pushed it. By the end my HR was over 185 and I was running about an 8:15 pace. Sometimes it just feels good. That evening, Dan took the lead on the track workout. I wasn't going to run, but then joined in the warmup - only about 1.5 miles. I could really feel my legs from the lunch run. After warmup, I joined in the strength training part of the workout - pushups, squats, crunches, planks, balance drills, plus those crazy stretch-cord things!
Bright and early Thursday morning, I hit Rancho. I was shooting for 7:00, but got there around 7:15 (only 2 snoozes). Still enough time to do the 5 miler to the hairpin and back. This was an LSD run, so I started pretty easy, my legs were a little tired. By the turnaround I was feeling pretty good (the downhill didn't hurt either). I ran the "back" 2 min/mile faster than the "out." Yes, for those keeping track, this was run #3 in 24 hours. But I wasn't done yet! Thursday night I joined the Wildflower team's track practice. I dropped the MVHS keys off for coach Steve and joined in on the run. Alternating hard/easy intervals. Total was about 3.5 miles. A good workout, and a chance to catch up with some friends from the run team as well as old friends from the way-back tri team.
To sum up Wed-Thurs, I ran 4 times for a total of about 13 miles including two high-intensity workouts. So I was dragging a bit this morning when I hit FIT for my weekly session with Jimmy. He took a little pity on me (he says he lightened the weight but I'm not so sure). Using 30 lb dumbells I did 5 sets of (8 Romanian Deadlifts, 8 cleans, 8 squats, and 8 push-presses). Then followed that with some situps, back extensions, and seated rows.
I thought I was done for the week. But then Eric says "you want to go to the gym at lunch?" I almost said no, but then I remembered Resolution #2. After digging around in my car to find some goggles, I went for my second pool swim since Coeur d'Alene (yes, that was June 25th). The good news is I still remember how to swim. The bad news is I've lost a LOT of endurance and speed. Guess I better do that more often.
Well, the week is over... all that's left is the weekend. I'm going to sleep in a bit on Saturday (since Sunday is an 8AM start at Gunderson which will feel like 7AM), but I have a "fun little ride" planned. Stay Tuned.
Anyway, this week's weather has been fantastic, so I've made extra-sure to get in as much training as I can.
I started the week with a spin class on Monday at lunch. This class is hard enough as it is, but add to the fact that I had just ridden Hwy 9 the day before. My legs were T - I - R - E - D. Monday finished off with the IronTeam dinner at the Coop... Including that cake - with the super-sugar-frosting-flowers. So much for the calories burned in spin class!
Tuesday was
Wednesday was planned to be a spin day, followed by track in the evening. Around 11:30, Eric came by my cube and asked if I wanted to run. After looking outside at the shining sun, I ditched spin and went for a quick 3-miler with Eric and YuanYuan. The trail was crowded and we started off at a decent 10:30 pace according to Eric's Garmin. At the turn around I picked it up a bit, and with about 1/2 mile left I really pushed it. By the end my HR was over 185 and I was running about an 8:15 pace. Sometimes it just feels good. That evening, Dan took the lead on the track workout. I wasn't going to run, but then joined in the warmup - only about 1.5 miles. I could really feel my legs from the lunch run. After warmup, I joined in the strength training part of the workout - pushups, squats, crunches, planks, balance drills, plus those crazy stretch-cord things!
Bright and early Thursday morning, I hit Rancho. I was shooting for 7:00, but got there around 7:15 (only 2 snoozes). Still enough time to do the 5 miler to the hairpin and back. This was an LSD run, so I started pretty easy, my legs were a little tired. By the turnaround I was feeling pretty good (the downhill didn't hurt either). I ran the "back" 2 min/mile faster than the "out." Yes, for those keeping track, this was run #3 in 24 hours. But I wasn't done yet! Thursday night I joined the Wildflower team's track practice. I dropped the MVHS keys off for coach Steve and joined in on the run. Alternating hard/easy intervals. Total was about 3.5 miles. A good workout, and a chance to catch up with some friends from the run team as well as old friends from the way-back tri team.
To sum up Wed-Thurs, I ran 4 times for a total of about 13 miles including two high-intensity workouts. So I was dragging a bit this morning when I hit FIT for my weekly session with Jimmy. He took a little pity on me (he says he lightened the weight but I'm not so sure). Using 30 lb dumbells I did 5 sets of (8 Romanian Deadlifts, 8 cleans, 8 squats, and 8 push-presses). Then followed that with some situps, back extensions, and seated rows.
I thought I was done for the week. But then Eric says "you want to go to the gym at lunch?" I almost said no, but then I remembered Resolution #2. After digging around in my car to find some goggles, I went for my second pool swim since Coeur d'Alene (yes, that was June 25th). The good news is I still remember how to swim. The bad news is I've lost a LOT of endurance and speed. Guess I better do that more often.
Well, the week is over... all that's left is the weekend. I'm going to sleep in a bit on Saturday (since Sunday is an 8AM start at Gunderson which will feel like 7AM), but I have a "fun little ride" planned. Stay Tuned.
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