Multi-Sport...always something different.

Thursday – Lunch time 60 min Pilates. My core is starting to feel like a board  Yay me!

Post work evening Track
1 mile track warm up
20 min drills
200 leaps / 200 recover jog x 4
25 step a$$ kickers/ 50 recover jog x 4
30 skips /200 recover jog x 4
30 side leaps / 200 recover jog x 4
25 step high knee/ 100 recover jog x 4

7:20 20 min time trial pace
400 (1:50 pace) (1:45 actual)
200 float
800 (3:40 pace) (3:30 actual)
400 float
1600 (7:20 pace) (7:15 actual)
400 float
800 (3:40 pace) (3:40actual)
400 float
400 (1:50 pace) (1:35 actual)
400 float (recovery)

Total 6.6 miles, 2.5 of speed work.
We had a monsoon on the last 400 float. Seriously I was drenched within 30 seconds, it felt good through. I was surprised at my speed work. I have started to feel like I’m getting sick, swollen lymph nodes and stuffy nose….but I keep telling myself it is allergies so I’ve been training as normal. I wasn’t sure if I would hit my speed, but I did, in fact I went I went faster. The italic was my actual versus my time trial pace. I don’t think it was necessarily a good thing that I was faster but I am happy I didn’t burn out and I kept the pace.

Post Track Team Swim
200 warm up
10 x 25s, 2 easy, 2 fast, rest :10 between each
4 x 100s, 50 drill/50 light quick turnover. Drills: fist free, long glide, or half catch-up. Rest :15
No intervals, just regroup before starting again.
1 x 600, at 60% effort, breathe every 5 or 6 strokes
1 x 50 easy
2 x 200s, at 70% effort, breathe every 4 or 5 strokes
1 x 50 easy
4 x 75s at 80% breathe every 3 or 4 strokes
1 x 50 easy
1 x 200 easy with a buoy, roll your hips through to both sides.
Total 2500 meters.
I had a great swim! Again I was worried about energy from allergies/sickness and then the pre track workout, BUT Jane has done wonders in helping me change my stroke. Effortless baby, effortless.

Friday morning 90 min “easy” spin
Mother of God. I didn’t get to bed until 10:30. I slept like shit, woke up every 2 hours from nasal congestion. Finally at 4:45 I decided I had enough, got out of bed and headed to the gym. I did a 90 min easy spin on the spin bike. This workout was supposed to just keep my legs moving and staying on the bike for a while without much effort, it was a recovery workout. Again surprisingly enough it was EASY. I kept my HR between 130-150. The first 30 mins I spent talking with a guy next to me who was in a row club. I like learning about different sports. He left me and for the last hour I read Michael Carmichael’s Triathlete’s Training Bible Part 2, nutrition portion. I also caught up on the latest and greatest edition of Runner World. Time just flew by……

I’m tired now, from lack of sleep I believe. I was going to feast on lettuce all day to try to expand my tummy lining to pack in 3 lbs of pancakes tomorrow morning but I decided to say “Screw That”. I’m a bit tired and weak today and I have to swim an hour tomorrow morning and then go on a 10 mile LSD run, I can’t afford to be weak. Also if I am fighting a cold I need good fuel to kick it in the ass. So screw training for inhailing 3 lbs of pancakes, I’m just going to do it. The mind is a powerful thing.