This week has been another good week of training. Here it goes:
Monday: 13 mile bike ride in just under an hour. Just get out there.
Tuesday: A.M. recovery run 3.0 miles in 29:03 an average pace of 9:43, in the PM swim 2000 meters in 25:44...500 meter splits 5:56, 6:19, 6:35, and 6:52. Felt slow (times match that) but good to go that long. I miss the water. I hoped for 2 bouts of swimming this week but didnt make it.
Wednesday: On the advice of my running coach I moved my threshold day to wed. heres how they looked: WU-1.07 mile 10:36 (9:58 pace), 3 min on/3 min off with ave pace of: 7:41/off 9:47, 8:03/10:22, 8:08/10:10, 7:51/10:49, 0.41 mile cool down in 4:11 at 10:12 ave pace. i felt very strong. When i got back I was disappointed with the pace. I felt much faster. But It is faster than last week. Better.
Friday: Threshold run. 3.14 miles total in 27:25. Ave pace of 8:43. 0.5 miles warmup at 9:30, goal was 1.5 miles at 8:10 or better, mile 1 8:50, mile 2 was 8:21, mile 3 was 8:53. Felt awesome. I am loving this faster stuff.
Long ride tomarrow, 7 miler on sunday.
Karl sent me a link to the latest journal in Sports Medicine. It discusses the difference between VO2 max of cycling, running, and the VO2 max of triathletes. Interesting review article and I hope I will be able to retrive the full acticle soon. The effect Running has on VO2 max is larger than cycling. Running VO2 max translates to cycling but not vice versa. People have a running VO2 max and a cycling VO2. Triathletes have no difference in cycling or running VO2. WHY? They are training more specifically than a runner or a cyclist individually. So what is the take home message? Training specific for specific goals. The body will adapt. Isnt it amazing?
"I still bother with runners I call hamburgers. They're never going to run
any record times. But they can fulfill their own potential."
- Bill Bowerman
WHAT DID YOU DO TODAY TO REACH YOUR POTENTIAL?