I didn't manage to get a weekly report last week since I was trying to get on top of all my work and I found myself a bit exhausted, but I'm back for 2 weeks of recap. My training is going well and I am crossing my fingers that I will stay healthy to the finish.
Monday: swim/tae bo
I recovered from my bout of food poisoning and hit the pool. I started out with 200sw, 200k, 200pu, and then I went through my drills feeling sluggish focusing on my form. I closed out my set with some speed (12x50) and then headed up to the gym.
I felt ambitious and kicked some butt with friends in Tae Bo, always fun to add a new workout to the mix
Tuesday: Tempo and Lulu
I thought I would feel awful, but I felt great! My workout was 3x2@ tempo, but I only had time for 2 sets in the morning and finished off my last set at lululemon in the afternoon.
7:50, 7:47, 7:45, 7:39, 7:41, 7:28...for the most part a NEGATIVE SPLIT! YAY!
Wednesday: The pool/trainer
I loved the pool today it felt so relaxing and I did a set to focus on form (1900yrds). I really wish there was not only one right way to swim because I would love swimming if I didn't know my technique was all off.
I met up with Nick and Eric to sit on the trainer as they did their FTP test. First back to back swim/cycle and my legs weren't liking it so much, but I pushed through an hour on the trainer and then abed it up while the guys finished.
Thursday: Track
I hit the track planning on 1mile, 2miles, 1 mile. Unfortunately, my stomach was not a fan of the 2 miles so I called it quits after my 2 mile interval.
7:24, 7:38, 7:25...Love my track peeps!
Friday: Rest
Mentally prepared myself for 20 miles in Napa testing out the course.
Saturday: long run
Headed up to Napa with Jason and Scott to test drive the Napa course and get my long run in. My friend Amy met us up there and the kind Malcolm drove us to the "start line." I wanted to test out my nutrition so I planned on pedialyte and gu for the road. I felt pretty good from the start, we started off easy and as close to the shoulder as possible since people drive so fast and crazy on the road. I took in a gu at about mile 6 or 7 and then kept on going. I started to push as best I could around mile 10 and I felt pretty good until my stomach started to get questionable around mile 16. I still pushed through and got all 20 in and surprisingly at a 8:27 pace. Nick came and picked me up and we headed off for a fun filled day of food and a bit of wine tasting. There are a lot of false flats and hills on this course, I'm glad I'm mentally preparing.
Sunday: Walk
I was exhausted and planned on meeting up with my good friend Mel who just moved back from London. We ate breakfast and walked along Crissy Field chatting and catching up the whole way. I'm so excited she is back!
Last week
Monday: Swim
I had a cut back week so I headed to the pool to get in a short, but speedy set. After a 600 warm-up I planned 14x50 so I pushed myself through the set and headed upstairs.
My legs were still a bit stiff so I went for the eliptical instead of the treadmill or spin bike (I am super nervous w/ workouts after a 20 miler, that's how I got hurt last time). After 3 miles I worked out my upper body and did some abs and headed home.
Tuesday: Intervals/Lululemon
My schedule called for 5x2@MP which is a real long workout for me to get in during the morning and still have energy for work. So I settled on getting 3 sets in before work and 2 sets at lululemon. I felt real guilty about breaking them up, but time is just not my friend. My splits ended up being pretty good, I was surprised after the 20 miler: 8:10, 8:07, 8:05, 7;59, 8:03, 7:55, 7:54, 7:23, 7:27, 7:50.
Wednesday: Spin
I wasn't too excited about spinning since I felt exhausted, but I knew it needed to get done. I was pleasantly surprised at how well my legs did after punching it the day before, but I pushed as hard as I could. We were doing mile repeats at a negative split followed by .5 mile repeats with increased wattage and negative split. I killed every one, I was so surprised and excited, YAY!
Thursday: Track, NOT!
I went to track like I usually do, but I was exhausted and not feeling the workout, plus my knees were sore from 2 hard days and a 20 miler. I did my slow 2 mile warm-up to have no one show up. I was actually relieved for once. I headed home after waiting a bit and decided to interval on the treadmill in the morning after a good nights rest
Friday: Treadmill intervals
I meant to do 8, but the treadmill crapped out on me come 6. I still did pretty well for my 6 even though starting on the treadmill was sluggish and rough. I like that I can force myself to negative split on the treadmill, but I think it often makes me hold back a bit. I ended up with a 3:31 average pace, this week I'll be Yassoing so we'll see how that goes
Saturday: Spin
I planned to ride, but I only needed 59 minutes and I was too lazy to suit up for an outdoor ride, plus we don't have many short routes around here. I went to spin and although I felt like crap at the start I managed to push pretty hard and do pretty well during tabata intervals (20secs. speed, 10 secs rest 8x2sets, 45 rest between sets). I thought about hitting the pool, but I was beat so I showered and walked downtown to run some errands.
Sunday: Trail run!
My mom came into town on Saturday night. My sister, her boyfriend, my boyfriend and I all met up with her in the city and went out for some awesome Chinese cuisine and drinks. I knew I planned on running so I tried to hold back, which I did successfully, unfortunately my stomach thought my drink was too sweet so I did have a bit of an issue making through all 11 miles around diablo, but I felt pretty good at the finish. I really was planning on getting in 16 miles, but I figured trail running kicks my butt so much more than a slow 16 that I would be okay, and be recovered in time for my scary 22 this weekend. Napa is slowly approaching just 4 more weeks.
NEXT EVENT: NAPA MARATHON
Monday: swim/tae bo
I recovered from my bout of food poisoning and hit the pool. I started out with 200sw, 200k, 200pu, and then I went through my drills feeling sluggish focusing on my form. I closed out my set with some speed (12x50) and then headed up to the gym.
I felt ambitious and kicked some butt with friends in Tae Bo, always fun to add a new workout to the mix
Tuesday: Tempo and Lulu
I thought I would feel awful, but I felt great! My workout was 3x2@ tempo, but I only had time for 2 sets in the morning and finished off my last set at lululemon in the afternoon.
7:50, 7:47, 7:45, 7:39, 7:41, 7:28...for the most part a NEGATIVE SPLIT! YAY!
Wednesday: The pool/trainer
I loved the pool today it felt so relaxing and I did a set to focus on form (1900yrds). I really wish there was not only one right way to swim because I would love swimming if I didn't know my technique was all off.
I met up with Nick and Eric to sit on the trainer as they did their FTP test. First back to back swim/cycle and my legs weren't liking it so much, but I pushed through an hour on the trainer and then abed it up while the guys finished.
Thursday: Track
I hit the track planning on 1mile, 2miles, 1 mile. Unfortunately, my stomach was not a fan of the 2 miles so I called it quits after my 2 mile interval.
7:24, 7:38, 7:25...Love my track peeps!
Friday: Rest
Mentally prepared myself for 20 miles in Napa testing out the course.
Saturday: long run
Headed up to Napa with Jason and Scott to test drive the Napa course and get my long run in. My friend Amy met us up there and the kind Malcolm drove us to the "start line." I wanted to test out my nutrition so I planned on pedialyte and gu for the road. I felt pretty good from the start, we started off easy and as close to the shoulder as possible since people drive so fast and crazy on the road. I took in a gu at about mile 6 or 7 and then kept on going. I started to push as best I could around mile 10 and I felt pretty good until my stomach started to get questionable around mile 16. I still pushed through and got all 20 in and surprisingly at a 8:27 pace. Nick came and picked me up and we headed off for a fun filled day of food and a bit of wine tasting. There are a lot of false flats and hills on this course, I'm glad I'm mentally preparing.
Sunday: Walk
I was exhausted and planned on meeting up with my good friend Mel who just moved back from London. We ate breakfast and walked along Crissy Field chatting and catching up the whole way. I'm so excited she is back!
Last week
Monday: Swim
I had a cut back week so I headed to the pool to get in a short, but speedy set. After a 600 warm-up I planned 14x50 so I pushed myself through the set and headed upstairs.
My legs were still a bit stiff so I went for the eliptical instead of the treadmill or spin bike (I am super nervous w/ workouts after a 20 miler, that's how I got hurt last time). After 3 miles I worked out my upper body and did some abs and headed home.
Tuesday: Intervals/Lululemon
My schedule called for 5x2@MP which is a real long workout for me to get in during the morning and still have energy for work. So I settled on getting 3 sets in before work and 2 sets at lululemon. I felt real guilty about breaking them up, but time is just not my friend. My splits ended up being pretty good, I was surprised after the 20 miler: 8:10, 8:07, 8:05, 7;59, 8:03, 7:55, 7:54, 7:23, 7:27, 7:50.
Wednesday: Spin
I wasn't too excited about spinning since I felt exhausted, but I knew it needed to get done. I was pleasantly surprised at how well my legs did after punching it the day before, but I pushed as hard as I could. We were doing mile repeats at a negative split followed by .5 mile repeats with increased wattage and negative split. I killed every one, I was so surprised and excited, YAY!
Thursday: Track, NOT!
I went to track like I usually do, but I was exhausted and not feeling the workout, plus my knees were sore from 2 hard days and a 20 miler. I did my slow 2 mile warm-up to have no one show up. I was actually relieved for once. I headed home after waiting a bit and decided to interval on the treadmill in the morning after a good nights rest
Friday: Treadmill intervals
I meant to do 8, but the treadmill crapped out on me come 6. I still did pretty well for my 6 even though starting on the treadmill was sluggish and rough. I like that I can force myself to negative split on the treadmill, but I think it often makes me hold back a bit. I ended up with a 3:31 average pace, this week I'll be Yassoing so we'll see how that goes
Saturday: Spin
I planned to ride, but I only needed 59 minutes and I was too lazy to suit up for an outdoor ride, plus we don't have many short routes around here. I went to spin and although I felt like crap at the start I managed to push pretty hard and do pretty well during tabata intervals (20secs. speed, 10 secs rest 8x2sets, 45 rest between sets). I thought about hitting the pool, but I was beat so I showered and walked downtown to run some errands.
Sunday: Trail run!
My mom came into town on Saturday night. My sister, her boyfriend, my boyfriend and I all met up with her in the city and went out for some awesome Chinese cuisine and drinks. I knew I planned on running so I tried to hold back, which I did successfully, unfortunately my stomach thought my drink was too sweet so I did have a bit of an issue making through all 11 miles around diablo, but I felt pretty good at the finish. I really was planning on getting in 16 miles, but I figured trail running kicks my butt so much more than a slow 16 that I would be okay, and be recovered in time for my scary 22 this weekend. Napa is slowly approaching just 4 more weeks.
NEXT EVENT: NAPA MARATHON
