A fairly uneventful week as I start to wind down getting ready for Timberman.
M: Busy day in the office, so the two workouts got condensed into an aqua-run workout. In the afternoon: 3mi aerobic run to the pool, swim, 3mi aerobic run home. While 6 miles is nothing fancy, I’m starting to finally see some benefits from all of these <155bpm runs… my first ever was ~10’/mi, and these ones were in the 9:20s, with a lower HR. Swim workout (SCM):
200 WU, 4×50 descending
500, 400, 300, 200, 100 at race pace. Short rest in between.
T: Long run in the morning (~9mi around “The Loop”), again seeing the benefits of my focus on aerobic running these past 6 weeks. In the evening, a hill climb workout with Andy of KBS Cycling. Total distance 30.71 mi, total elevation (according to the Garmin) was 3200ft. Was definitely feeling sore after that, but it was a good ride and the hills definitely felt easier than the first time I did this ride. It’s also possible that it didn’t feel hard because we weren’t being pushed by Jon, who is a mountain goat.
W: Recovery bike ride for ~60′ in the morning, and then after working through the day, drove home in the evening for my mom’s birthday. They had just recently gotten back from London and were definitely very happy to be home. Had dinner with my parents at a local restaurant. She got an iPad, and was pretty stoked about it, even if she didn’t know how to turn it on. Those lessons will undoubtably fall on me. After dinner, had to drag a mattress into the basement to sleep — for whatever reason, my mom HATES air conditioning. Our room is directly above their room. Because it “wasn’t that hot out” the central air wasn’t to be turned on, and the windows were open – but because our room is on the 3rd floor, it still gets to be about 95 degrees during the day. But despite this, I wasn’t allowed to run the window unit because it makes too much noise for my mom (sleeping), so down to the basement I go. Fucking hell. At least it makes it easy to drag myself out of bed super early to go workout.
R: Up early to go swim (SCY):
200 WU, 150 kick, 150 pull
10x 200 broken up into: 4x 200 on 3:15 interval, 3x 200 on 3:10 interval, 2×200 on 3:05 interval, 1×100 all out.
This was a really good workout for me: was able to see very consistent splits (2:48-2:52) for the first 9, and then dropped the hammer on the last 200 (2:39). Granted, this is all relative, so I am sure that my hammer is more the inflatable kind you win at a fair than a sledgehammer. One day, though.
Into the office, wrote a lot of checks, spent the whole day doing accounting things, etc etc. Start thinking about next projects for the business and new ways to tinker (I love tinkering). Also got a tow hitch installed on my Jeep so I can now throw on the bike rack, taught my mom the basics of her iPad, and got to raid their gear from the Olympics, and got a bunch of cool shit!
Cool things I got: duffel bag, RL dress shirt, RL polo shirt with “London 2012” on the back, RL book bag, RL drawstring bag (gift for roommate), Nike Free 3.0 black/lime green sneakers (too big for me, so gift for roommate), Nike grey/lime green flip flops, Nike black/lime green running jacket – the podium jackets that the swimmers have been wearing, and a Nike official Olympics t-shirt (gift for girlfriend). All in all, some dope stuff!
After work, had to go deal with stuff at the dealership, and then meet with friends that were in town for the night to see them & have dinner, so I did not get my evening workout in.
F: After getting home at midnight, I felt pretty crappy all day today. Work was super crazy, and by the time I was finished, I was too tired to get anything done. I did take my Kestrel down to Richie at Breakaway Bikes to see if he had any suggestions on changes to keep my knee from getting inflamed like last Saturday’s ride. We did some small adjustments to it and hoped that one of them would be the trick.
S: Up and at’em for my long bike and run. Felt good through the first 15 miles, but by mile 20 the pain had started to creep into my knee. At this point, it wasn’t so much pain, as it was just an acknowledgment that something was happening there. I was only doing 60 miles today, so I hit the turnaround at mile 30 and felt okay. I generally ride the whole ride at a ~tempo pace, with the exception of the first and last 10 miles, as they are through lots of traffic, bad roads, and bridges. By mile 40, the pain was legitimately there, and I tried to hang on for 10 more miles — made it 8 before it got pretty bad, and I pulled into a Rite Aid for some ibuprofen. Peddled the last 12 miles home light, and knowing that a week out, no fitness gains were to be had, iced it down rather than running hard on it. Hung around the rest of the day, watching the Olympics. Super low key evening.
S: My swim coach is finally back in town, so met with her at Kelly pool to make sure my technique hadn’t gone to shit since she left (it may very well have). Workout (LCM):
200 WU, 100 kick, pull: 100, 12×50 various technique and speed drills
5x (2×50 controlled sprint, 100 easy). 60″ rest after the first 50, 15″ rest after the 2nd 50 and after the 100.
Afterwards, back down to Breakaway to have them tune up my Kestrel (and meet with Richie next week about any other ideas for my knee). Already feeling the onset of boredom due to the taper week approaching, but excited (and a little bit nervous re: my knee) about finally getting to race again!