Playing Catch-Up this past week.
Tuesday
swimming, after a 300 yd warmup, did 5x150, ran out of time. Mainly focused on form. Still getting tired around the 150 mark. Need to just go longer and push through fatigue.
Wednesday
raining outside. Lifted weights on TRX, focused on legs, did 4 sets of single leg lunges and KB squats. along with some upper body work.
Thursday
Running, 8.75 miles, progressive tempo.
Did the long loop around the N end of the island. Really, really sore from yesterday, the first 3 miles were a slog, the next 2 (to the big hill) were fast, and the final roll in was fast as well. Glutes shot from all of the lifting work. I think this is a good pattern to follow, but also need to build in some speed as well. Not sure how to fit this all in!
Friday
Swimming, 30 min, because I woke up late. Still shot the last two days. New FGs and goggles required some tuneup. I swam with FGs on for 1/2 the workout, then took them off and experienced that awesome bighands effect. Maybe 1000 yds total.
Saturday
5 mile recovery run, 1 hr. Didn't push at all on this one, just relaxed and enjoyed the day.
25 mile tempo ride 1.5 hr. Started out slow, intending to roll, didn't feel it mentally. Got passed by this guy on the uphill who was just killing it. Didn't chase him down, but on the flats I started to roll faster and faster, and pretty soon was rolling at 25 mph, slight tailwind. Caught him and we rolled through the rest of the ride at conversational pace. This is fine for me, usually I'm pegged and killing it, and the occasional social ride keeps it fresh.
Sunday
nothing planned so far...we were going to run the furry 5k, but the kids slept in, so that's off the calendar. I didn't get in an early ride b/c of the planned run, so not sure if i'm going to get a ride in at all. Backup plan: early out of bed tomorrow for a 2.5 hr 'hills of the eastside' ride to Juanita and back.
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