Yes, I know...it's been more than a week since I blogged....sue me LOL! I'll use this posting to catch you up on my training the past week or so....it's been some good stuff if I say so myself!
Sunday, April 5th - Hard 1 hour long bike, 22 mph avg speed, bricked to a 1 mile easy run (9:30 min/mile pace)
Monday - Rest and recovery day
Tuesday - Good strength training day with focus on shoulders and core
Wednesday - Partial Duathlon simulation, 2 mile run, 13 mile bike. I cut a 14:46 2 mile treadmill run, which would be corrected to 14:31 considering the time it takes the tready to come up to run speed. Solid performance considering my only competition 2 mile run ever was last August and was completed in 15:21. I've cut 50 seconds off my 2 miler in 7 months of training...none of which has been specific to a 2 mile run. Transitioned immediately to the bike and road 13 miles at an average speed of 27.2 mph...solid ride and got me in just over 38 minutes for the bike. This was an exhausting training session, but honestly...not quite an all out effort. I think I have more to give on the run...maybe 12-15 seconds.
Thursday - 4 mile aerobic run, 9:30 min/mile pace
Friday - Rest and Recovery and Strength training with Core work
Saturday - 40 minute aerobic bike (23 mph average), 5k easy run on the QC triathlon course (25:12), a nice 40 minute swim workout with 8 X 200 meter repeats
Sunday - Hard bike workout, 3 minute intervals at 28 mph then 3 minutes of recovery at 22 mph, repeat through 30 minutes total
Monday, April 13th - 4 mile aerobic run, 9:45 min/mile pace and a nice strength training session with lots of core work
Tuesday - Exhausted! Legs were sore and tight so I elected to rest
That brings us to today...and I feel really good today...well rested and my legs feel strong! I have a great training day planned to include a hard 5K run outside followed by a second workout in the pool. This will be an important day for me to see how my run transfers from the treadmill to on the ground....especially since I'm going hard today. Let's hope the hip feels great the whole way. My cardio feels really strong and I can't afford to have my hip hold my lungs and heart back!
My plan is set for the next 10 days in terms of training. I know exactly what to do and what I need to accomplish. My mind is strong, my body is willing and able, my heart is on my sleeve, and I'm not afraid to try....try hard...and I'm not afraid to fail.
I mean it...I'm not afraid to fail. But I'll tell you this....I'm not willing to fail.
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