Whoa…what a week this has been! Between a crazy work schedule that had me struggling to figure out just when I’d get my workouts in, and some challenging workouts on the calendar, I’m glad to say I made it to today! I must also say that with just under 4 weeks to go until the next duathlon, I’m feeling pretty excited about how much stronger my legs are becoming!
Monday – Rest day. Seriously, one of my favorite days ever right now. Because these double weekend workouts are killer on the legs!
Tuesday – Two workouts: run & strength. The scheduled run was 4-5 miles of steady running focused on form and breathing, finishing with 4 x 100 m striders. I had hoped to get 5 miles in, but my back was really bothering me and I thought it was better to stop at 4.5. Plus, I hit the track at exactly 4.5 miles, which seemed like a sign I should just start my striders. I did 4 x 100 meter striders with 100 meters recovery in between. All together, the run was 5 miles in 47:36.
After returning home from my run, I also spent 45 minutes focusing on strength and stretching, including 15 min on legs, 15 min on core, and 15 min stretching.
Wednesday – It was dark and started raining on my way home from work on Wednesday, so instead of my planned track workout on a track that isn’t lit, I opted to swap it with my bike workout for the week. This workout left my quads shaking and sweat all over the mat underneath the trainer. It was tough! I started with a 20 min warm up before 14 x 1 min one leg drills. These suckers might be my least favorite thing in the world. You essentially pedal with one leg for an entire minute. At 15 sec, you think it’s not so bad, but by 55 sec you’re dying. After 7 times on each leg, I was done. Fortunately I had 5 min of easy spin to recovery before doing 5 min at full effort. That was followed by another 5 min easy spin going into the final set of 5 x 1 min spin ups, which I did with 1 min of recovery in between. I then held a steady spin for the rest of the ride to bring it to 1:30 for the night.
Thursday – My workouts Thursday started with 6.4 miles of bike commuting, which wasn’t exactly fun on my beat up quads. After getting home, I quickly changed before heading out the door for my track workout. I started with 10 min of easy running on the way to the track. And since I normally run my intervals way too quickly (last week bonking on the final one), shredding my legs before the weekend, I decided I’d take advantage of actually being able to run on the track for once and run smarter intervals. The workout was 5 x 1000 meters at threshold with 200 meters easy recovery in between (no stopping for recovery). Threshold for me should be right around, if not slightly over, an 8:00 mile, so for 1000s, that would put me close to 5:00. And since Coach T wanted me to increase the pace on each one, I knew I had to be smart. The intervals ended up being: 5:07, 5:03, 5:03, 4:58, 4:53. Nailed it! And considering the shape my legs were in at that point, I was pretty pumped. I walked the final 200 meters of the track before doing a 10 min cool down run to get home…and it was a SLOW cool down! Final stats: 5.54 miles in 50:19.
After making it home from my track workout, I still had one workout left on the calendar: 1 hour of strength. I did 15 min legs, 15 min core, and 30 min stretching.
Friday – Rest day!!! And it felt gooooood. I did try to get a little stretching in that night, too.
Saturday - The weekend torture began! On tap for Saturday was a 20 mile bike ride followed by 20 min of running. I mapped out a fairly decent route around the Bay, which was awesome on such a gorgeous day. Even though the route winds quite a bit and it can be difficult to get some good speed sections going on, it was a great ride for me. I realized just how much my handling of the bike has improved, and how much stronger I’m feeling. I even picked up the pace quite a bit from last weekend. The bike portion ended up covering the 20 miles in 1:25:51. After a quick shoe change, I headed out to get the run portion in. Starting out, my legs felt a lot better than I anticipated they would, and I am definitely chalking that one up to my smarter track workout on Thursday. However, once I made the turn to start running home…straight uphill…my legs were screaming. I was beyond thrilled to finish for the day, covering 2.08 miles in 20 min.
Sunday – And since my legs weren’t dead enough already, Sunday called for a nice long run. To get in the 1:20 of running on the schedule, I headed down to Temescal in Oakland, and back. We’re planning to move to a cheaper neighborhood when our lease is up in the summer, so lately we’ve been using our long runs as a chance to check out various neighborhoods. Before we were even 10 min into the run, my legs were struggling, so I knew it was going to be a tough one. Somehow, I managed to hang in there, and after several threats to cut off my legs/stop at a friend’s apartment for a couple shots of liquor before finishing, I finished the run completely sober with two legs. Victory! Wrapping up the weekend, I covered 8.09 miles in 1:20. And then promptly ate a $2 ice cream sandwich from Cream…totally normal, right? (Yes, I did plan the route to finish at Cream…don’t judge.)
And with that, I’m off to get this week started!
Your Turn: Hardest workout of the week? Anyone in the Bay Area been to Cream yet?