Sunday, August 15, 2010

Trying to remain an even keel

I had some time this week to read some of last years posts. What I noticed is that this year I am more consistent. Last year I spoke a lot about a roller coaster that I was on. I dont feel that anymore. I feel my body changing. It is very fun. I feel faster, I am recovering easier. I am waiting for the scale to tip the other way. I know enough about endurance training to know that it is not all sunshine and roses all the time. Right now I feel strong. I am grinding it out better. Here is how my week went.

Tuesday-Quality run. When I say quality I am going to use those days as some specialty run. This particular run was intervals. I love them. This run was no different. However, I had some watch difficulty and didnt have data. I felt very strong though. 1 mile warm-up, 3 bout of 3 min on/off, 1/2 mile cool down. 4 Mile total. I havent ran them in a while so I thought I would introduce myself slowly. I definitely could have gone more. I ran the first mile in about 9:30, interval speed was 7:40, recover at 10 ish. I look forward to more of them and more intensity. Then softball at night.
Wednesday- Rest
Thursday-Bike quality. I rode 14.5 miles on a new loop. I did a loop very similar last year. This year 2 mph faster on the hill and I climbed them. So for 2010 lets just say sisters 0, Ron 6. I climbed them easier with less HR, less fatigue, and more speed. I love that. Another thing I was thinking is I am going to stop talking about them like I am afraid of them or automatically a challenge. I own them.
Friday-Plyos, abs. I was able to jump higher, lift more weight. I just feel stronger.
Saturday-Bike/Swim brick. Since there were some events going on at Lake Las Vegas (where I wanted to swim since that is race course) we went to boulder beach. I had planned a swim of 30 min, easy to transition, then ride between 30 and 40 miles. Actual 33 min swim about 800-1000 yards, slow did some education on OWS with a couple of newbies. T1 slow 8 min, again with some education. Bike ride 35 miles, I have set a new times for checkpoints. This one was 6 min faster then the last few times I rode this course. This was only 14 miles of Silverman course but good hills nonetheless. I encountered my RAGE climb this time some 20 miles more under me then when I ride this hill. Crushed it. I am so surprised how much better I feel. Overall it was a 3:20 min effort. I am significantly bigger than in terms of minutes, miles, and speed then I was last year.
Sunday (today)-Long run. I planned 8-10. Actual 8. I woke up late and it was hot. I probably didnt have more in me anyway. I FELT STRONG THOUGH. My watch seems to have a mind of its own. I thought I had the autopause on I didnt. So the per mile and the overall pace is off. It says that I averaged 9:46 but I think it was more like 9 because I had 3 stops at lights. I feel good out there. I am using a more forefoot strike with a non-valgus position. I think those are my keys. Quote:

“Celebrate your success and stand strong when adversity hits, for when the storm clouds come in, the eagles soar while the small birds take cover”


Christi said...

Great job on the training!

Caratunk Girl said...

Keep it up, your training is going awesome!

P said...

That positive mindset of yours is just as good (or better!) than all of your training! Great week of workouts!

Karl Stutelberg said...

I agree with "P", keep up the good work, you are capable of much more, the possibilities are endless!