Training Log Week 4: Garmin Half Marathon Training...
- Monday: 2,100 yard Endurance Drills swim; 3.1 mile treadmill run; 1 mile treadmill walk; 100 Push Ups program W2D1; Coaching Connection apt at YMCA
- Tuesday: 2,400 yard swim; 24.26 mile interval bike trainer ride
- Wednesday: 5 mile tempo run
- Thursday: 2,400 yard swim; 3.1 mile treadmill run
- Friday: Javorek's General Fitness Weight Training; Yoga class at the YMCA
- Saturday: Spin class at the YMCA; Core/flexibility class at the YMCA; 350 yard swim (cut short due to pool closing)
- Sunday: Volunteered at Psychodelic 5k Trail Run; 2.7 mile trail hike with my dogs & wife
Running: I skipped my long run this weekend because I decided to spend time cleaning out the garage with my wife & mother-in-law instead. Not quite the same training effect, but it was time well spent. I had two easy runs of 3.1 miles @ 9:59 each, both still indoors on the treadmill. The running highlight of this week was a very nice tempo run on Wednesday. I did a 1 mile warm up @ 9:55, 3 tempo miles @ 8:35, then a 1 mile cool down @ 10:00. That was an overall avg of 9:07; a very nice run to continue working on my pace for race day and really this went very well.
Cycling: Same as with my running this week, I skipped a couple bike rides. I really felt like a little extra rest this week to continue to recover from my cold was more important than squeezing in the workouts. I did my normal spin class on Saturday morning, the cycling highlight was my Tuesday evening ride. I decided that (same as running) if I never train for speed on the bike I'm never going to get any faster, so I set up an interval ride. I did a warm up, then alternating sessions of riding as fast as I could followed by a recovering period of twice the length of the previous interval. I read an article that suggested that would be a good interval workout. It was! It was extremely challenging, but I think it'll help me improve my cycling ability.
Swimming: I did two nice long swims this week of 2,200 yards (with 100yd warm up & cool downs) each. I was planning a longer swim on Saturday, but I got cut well short. I did a 100 yd warm up, but then after making it only 250 yards the lifeguards pulled us all out of the water. Someone was drinking from a glass bottle on the pool deck and dropped it, shattering it everywhere. They had to close the pool so that they could clean up the glass and make sure that there was not any in the pool. I hated having my swim cut short, but certainly a wise precaution, so I understood.
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Weight: I want to start including info on how I'm doing toward my goal of weight loss. I started the month at 198.0 lbs and was doing well losing weight, but being sick for a week left me back at 198.4. Of course, when sick a lot of the weight I regained was due to water retention being sick. I finished this week back down to 193.2. Not bad progress so far. I'm getting back to where I want to be. I've done pretty well focusing on my eating and I will continue to focus on it.