Wednesday - Swim

Today's workout was this:
Swim: 300m warmup, 8x25 drill set, 4x100 base intervals, 8x25 kick set, 8x25 pull set, 300m cool down

And that's exactly what I did. I had a great swim today. Hey - even the lifeguard was in the pool area today! I did a few different drills today. I feel like I'm starting to get stronger with breathing every 4 strokes instead of every 2 strokes. I'll keep working on it during drills and start putting it into my main sets. I've also been working on my bilateral breathing. I'm getting there!

Tuesday - TNT

Tonight's workout was supposed to be TNT and Spin. I went to TNT knowing full well that I hadn't really worked out at all since the 17th. WAY too long! T asked for our cardio and nutrition numbers... his response to my answer was "SHE IS HUMAN!" I just laughed.

TNT went well, but man did it take it's toll! I rarely ever feel like I did tonight, so I went home instead of spin. On the way out, D saw me and was like "where are you escaping to?!" I haven't been to class in 3 weeks now. I HAVE to go next week.

I need to talk with M about my race schedule for next year and see if she has any suggestions for races to build up to the Half Rev. Can't wait!

Week 7 Low Volume Off Season Plan

This week is for refocusing my habits. I slacked off big time last week, so this will be about getting it back. Only 5 more weeks in the "easy" off season. Here's the schedule:

Monday
off/yoga

Tuesday
TNT
Spin

Wednesday
Swim: 300m warmup, 8x25 drill set, 4x100 base intervals, 8x25 kick set, 8x25 pull set, 300m cool down

Thursday
TNT
Run 5 miles

Friday
Off/yoga


Saturday
Hot Chocolate 15k; Goal time: between 1:30:00 and 1:35:00. I think it's obtainable.

Sunday
Bike: 45:00 foundation ride, 4 drill sets (I have my new trainer and can't wait to get it set up!)

Week 6

Oh my goodness... Thanksgiving got in the way! I didn't do a single workout last week. You know what? That wasn't my goal at all! I'm normally really good about cardio week, but last week, well, I just wasn't.

Week 7 is where I get refocused. Refocused on my training and on food. Bring it week 7!

Week 6 Low Volume Off Season Plan

I was slacking (just on the blog front) yesterday about getting this week's workouts up. It's cardio week, so no TNT this week. Here's the schedule:

Monday
Run 7 miles

Tuesday
Either Spin class or 45:00 foundation ride, 4 drill sets

Wednesday
Swim: 300m warmup, 8x25 drill set, 4x100 base intervals, 6x25 kick set, 6x25 pull set, 300m cool down

Thursday
THANKSGIVING! I'm in charge of the turkey, so this is a rest day.

Friday
Run 6 miles

Saturday
Bike: 45:00 foundation ride, 4 drill sets

Sunday
Run 8 miles

Friday - Sunday

I'm a serious slacker. I didn't work out at all this weekend. Oops. I instead cleaned my house, did a lot of last minute Thanksgiving shopping, wrapped presents, and started making certain dishes for Thanksgiving. So, I wasn't just sitting around doing nothing, just wasn't working out. Some of my workouts from this weekend are getting moved to next week so that I can get the workouts in, especially that 7 mile run!

Thursday: TNT/Run

Today was a much better day than Tuesday. I got out a did my run before TNT, which was fantastic! I have no idea how long the run was because my watch died 0.8 miles into the run. I just knew I needed to get home by 4:40ish to grab my stuff for TNT. I got to TNT around 4:50, so it gave me enough time to get water and bring my heart rate down a bit. TNT was good, I worked hard and got in a good workout. Next week's cardio week, so I have to work hard to get the weight that I've been slowly putting on back off.

Wednesday: Swim

Today's workout was a swim. 250m warmup, 8x25m drills, 4x100m base interval, 6x25m kick set, 6x25m pull set, 250m cool down I had a pretty good swim. Nothing major to note; I even had the pool to myself for everything except the cool down! The on,y thing that has me a bit concerned recently is that the lifeguard hasn't been in the pool area when people are in there. Things happen, even in 3.5 to 4 ft of water. It's probably me being paranoid, but still... I'd just rather the lifeguard was in there.

Tuesday TNT/Spin

You ever have one of the crappiest days you can remember? That was today. I hardly ever let what happens at work affect my working out, but today, it happened. I didn't want to go to the gym at all, so just making it there was awesome. I got through TNT, but just got through. Wasn't really able to clear my mind like I would've liked to. Spin? Yea, I skipped it. I just didn't want tobe around super chipper people. Ah well, there's always tomorrow.

Week 5 Low Volume Off Season Plan

This week, the training shifts into more of a running mode to get ready for the 15k. It's the last race I have on schedule, and I need to get ready!

I actually have 2 off/yoga days this week! Woooo hoooo!


Monday: Off/Yoga (Yoga for cyclists, if I do it)

Tuesday: TNT/Spin

Wednesday: Swim - 250m warmup, 8x25m drills, 5x100m base interval, 6x25m kick set, 6x25m pull set, 250m cool down

Thursday: TNT/ Run 5 miles

Friday: Off/Yoga (Yoga for weightloss, if I do it)

Saturday: Run 7 miles

Sunday: Cycle - 45:00 foundation ride (technique), 4 drills

Sunday - Run

Today's workout was a 6 mile run, but instead I did 5. Not because I didn't feel like I could do 6... but because I ran out of time. I also had a massage this morning, and I was running out of time (literally) to get to it, so I had to cut the run a mile short.

The run itself was good. I chased down one chick who was doing a run/walk and then on the way back chased down an older guy (maybe later 50s?) wearing an ironman hat. It took me about 48 minutes to run 5 miles, not too bad. I feel like I need to get my time down a bit, but I'm also not too worried about it.

I still need to download my stats from my watch. I think I'm going to try to post my heart rate stuff on here, since I'm going to start trying to use it. I need to do a lactate threshold test, but that's going to have to wait until after the 15k.

Update: I downloaded all of the info from my run earlier today.

Distance: 5.08 miles
Time: 49:29 (a little longer than I thought)
Elevation Gain: 186 ft
Elevation Loss: 186 ft
Average Pace: 9:45/mile
Average HR: 178
Max HR: 190

Saturday - Sweat for a Vet

Today's workout was Sweat for a Vet - a 3 hr indoor cycling event to raise money for Project Visability. They buy hand crank cycles for Walter Reed Hospital to help rehabilitate wounded veterans. They're also going to send some of these vets to classes to become cycling instructors. How awesome is that?!

The spin went great! I was so happy to be a part of this. Can't wait to do it again next year!

Total side note: today is J's and my 6th anniversary. 3 hrs of spin = guilt free awesome dinner!

Friday - Run

I had a 5 mile run on tap for today and I completely skipped it. Running fail. I needed a down day, it's been a really rough week and I just needed a break, so I took it.

Thursday - TNT/Spin

This week is pretty spin heavy in preparation for Sweat for a Vet on Saturday. Today was TNT and a 30 minute easy spin.
TNT went well. We ended with one of my least favorite leg/core workouts - 12 pushups, 12 squats, 11 pushups, 11 squats... all of the way down to 1 and 1. I do this activity as fast as I can just to get it over with. I don't even mind that I have to squat until everyone else gets done.

The spin was a chore. I wasn't in the mindset to spin at all today. Plus, I got up there and someone else was in there... and had turned off the fans. WHO DOES THAT?! I should've asked if he minded if I turned them on, but I just did it without the fans. It went ok - just kept moving. I don't know that I've ever been happier to get off a spin bike after such a short spin.

Wednesday - Swim

Tonight's workout was:

Swim - 250m warmup, 6x25m drills, 3x100m base interval, 6x25m kick set, 6x25m pull set, 250m cool down

And that's exactly what I did. For the drills, I did 100m left side only breathing and 50m bilateral breathing. I need to continue to strengthen my left side breathing, so I'm working on it!

The workout was good. I was the only person in the pool until my pull sets, which was great. Nice and quiet. It let me get some stuff out of my head, which was desperately needed. It's been a hard week on so many levels. Not the worst it could be, but definitely not the best.

I've also decided that I hate kick sets. I know they serve a purpose, but they're not my favorite. The pull drills went really well today, I was actually glad to be doing them!

I'm starting to really look forward to my weekly swims again!