Writing this Monday morning, and I feel like my brain has completely turned to mush after a relaxing 36 hours of time off. Having completed this week of running, I have now run 24 out of the past 28 days – and while I don’t normally track these things, that is definitely the most running I have ever done. As they say in Surrender Town, I am le tired. Backing off a little bit and getting some rest in while getting ready to rock Bassman!
Before we get started, here are some Trek SC pictures – still a lot of tinkering to be done with fit and what not, but here is what I have taken from my phone so far.
M: Seeing as this was week 4 of my running block, the mileage came down, which I was happy about – my body has definitely been wearing down, and even though all I did on Sunday was a recovery run, my body still wasn’t feeling as rested as normal. So the distances this week were shorter, and the intensity was dialed back a bit on today’s run – 5mi – rather than a tempo run, I just focused on cruising at HIM RP as comfortably as possible – and the data says I succeeded. After the run, I hit Kroc center for a swim set (SCM):
300 swim, 3×100 kick, 2×200 pull with perfect catch, 4×150, 50 dps, 100 build to 90%
6×100 strong on 2:00, 500 perfect tech. while building, 6×100 strong on 1:50
400 cool down
Despite feeling a bit under the weather, I felt pretty good about my swim, and now that the kids’ program is back at Kroc, they have the music on, which makes it much more enjoyable to swim. Got to rock out to an instrumental version of I Get Money.
T: Another day on the road to and from NJ, which means some un-fun workouts: 2.5mi recovery run around noon, and then after driving ~2 hrs to get home, in one of the worst rain storms ever, I jumped on my SC to give it a test run on the trainer for some good old fashioned 2×20′ intervals. The workout was nothing to write home about – the cables on the RD weren’t quite tight enough, and not set for a climbing cassette, which is on my trainer wheel, so I had limited shifting abilities and thus wasn’t able to push myself as much as normal.
W: Dropped my bike off to get some more tinkering done on it, including raising the attack bar (taller stem), lowering the saddle nose, bringing the arm rests toward me a little, and a few other things. Will keep playing with it until it is 100% dialed in. Got my long run in (7.5m) for the week, and made sure to push myself a bit and finished the run with a average pace right around HIM RP. Heart rate was controlled and felt good. In the evening, back to Kroc for a mid-distance swim (SCM):
By now my cold was a bit worse, and I felt pretty horrific during the middle stages of this workout, particularly the 400. The cool thing about the 910xt is the SWOLF feature, which is an efficiency measure (essentially lap time + strokes, with the goal of bringing the overall score down) let’s you see how well you are moving through the water. Even though my splits were where I expected them to be, I could see later when I was reviewing my data that I had, in fact, been “spinning my wheels” in the 400 and 2nd 300m piece.
R: Another recovery run (2.5m), and another swim (SCM):
300 swim, 200 kick, 4×100 pull – focus on strong pulls, good technique, 200 swim, adjust to not having paddles on, 6×100 build to sprint 2:00
4×100 @ 85% 2:00, 200 pull – strong :30 seconds rest
4×75 @ 90% 1:30, 200 pull – strong :30 seconds rest
4×50 @ 95% 1:00, 200 pull – strong :30 seconds rest
4×25 all out on :30
300 cool down + stretch
Despite having a cold all week, I feel pretty awesome about my swims. I am totally ready to rock shit in two weeks at Bassman.
F: Went for a morning ride with a friend that just moved to the city to show him some of the bike routes, ended up being out for about 80′ or so, very light ride. Later in the day I ran down to Breakaway to pick up my bike for my weekend ride. That run down accounted for my 2.5m recovery run. 2 birds 1 stone!
S: Still feeling the effects of my cold, and overall fairly exhausted. Dragged myself out of bed, and out for a solo ride on the SC. Similar ride as last week, except only 60mi total ride. Same as usual – 10 W/U, 20 at tempo, turn-around (Nixon’s General Store for a pork roll, egg, and cheese sandwich and Monster), 20 at tempo, 10 easy/cool down. Came home, sat on the couch for a few minutes, and then up and at’em to get my run done. Run actually felt fantastic, and I really was able to push the pace in the last 2.5 miles, and ran the last 2 miles a minute under race pace.
The rest of the afternoon was spent watching college football (duh) and making dinner with the GF. Delicious enchiladas, with a Reeses Swirl milk-shake from Philly Flavors to finish off the night.
S: Football! Rest! And in what appears to be becoming a weekly tradition, watch as my fantasy football team crumbles against my opponent. In the evening, went to the GF’s house for dinner, and then hit Wegman’s on the way home for grocery shopping for the week.