Wow I can believe its been a week since I have made a post. While it has been a busy week, unfortunately my training has been hit and miss. I havent had a training week where I got all my training in the last month since Chattanooga.
In the last week, I have swam once, rode once, ran once and today I did a brick
I swam on Monday. I did a total of 2100 meters. The main set was 7*100 Easy and 6*100 Lactate intervals. My swim was decent, but not as fast as I have been. After the swim, my shoulder bothered me the rest of the week.
I took Tuesday off
Wednesday I was up at 3:45 so I could I could ride for an hour. I had to leave for work before 6AM, so this was the only way to get my ride in that morning. I had been planning to swim that evening, but skipped out on it. Wednesday's trainer ride was 18.74 miles in an hour
Thursday evening, I went out for a run after work. Thanks to the effects of Fay, it was nice and cool for the run. Unfortunately, I hadnt stretched or used the roller in over a week so my legs were tight and my knee bothered my by mile 5.
Friday I was tired, because I had stayed up past midnight to watch the men's beach volleyball finals on Thursday night. I came home and skipped my scheduled swim.
Up Saturday was my regular group long run, except we would be meeting somewhere else to run. I thought I knew exactly where I was going, but as always seems to be the case when I meet someone or somewhere outside the normal arrangements, I ended up nearly missing the run. We were going to be running at Riverside Park in Roswell (GA). I arrived at the parking lot early. We were supposed to meet up at about 6:30. I waited and waited, but saw noone. Just before 7, I saw 3 ladies from my group running. I stopped them, and found out. I was at the WRONG parking lot!! Since it was dark, I didnt notice the bottom of the sign where it said overflow parking. SO I moved my car, headed out with them, but was soon way ahead of them. I was glad I took my I-Pod. All in all the run was good. I had spent almost two hours on the roller on Friday night so my legs feel a little more loose. I really liked the run, because it was almost all flat, and ran along the river for several miles. There was one Near- incident while I was running. I was on my second gel and I was running and trying to suck down the gel. Well I managed to nearly choke on it as part of it went down the wrong hole!! Yuck!! It took me nearly 5 minutes to truly recover from that. Total: 10 miles in 1:40 for a pace of 10:05
Up today was a brick. Since I wanted to sleep in, and I wasn't sure how the weather would be, I decided to do my ride on the trainer. I did two hours on the bike followed by an hour run. The ride felt so-so. I think I made my gatorade too strong. Also, Ive realized I dont like the "Ice" flavor of Gatorade. I am definitely going back to the fruit punch. I also need to adjust the cleats on my cycling shoes. I bought a new pair of tri shoes and the cleats that came with my new peddles dont have enough float, so my knees were moving outward too much. I just didnt seem to have enough oomph in my legs to stay at a decent speed. The run, however, went great. Its weird that my legs seem to feel better off the bike then they do fresh starting out on a run. I was really surprised how good they felt. The tri bike helps, plus I am definitely getting stronger. I did 29.69 miles in 2 hours and ran 6 miles in 60 minutes and 21 seconds for an average pace of 10:03. My run pace was only a couple seconds slower then my race pace at the Chattanooga Oly.
This week is going to be a big one for me. I am hoping to get a OWS in this weekend and do the full 1.2 miles. If I dont, I will at least do a time trial in the pool. On labor day, I am hoping to do a race simulation brick: 50-60 mile ride followed by a 90 minute to 2 hour run. The rest of the week, I need to focus on getting all my training in.
On another note, I picked up a book on trigger point therapy I once saw Marcy mention. I also picked up a hard rubber childrens bouncy ball just smaller then my fist. In addition to using the roller on Friday, I did some TP therapy on my hips and shoulders. My shoulder today feels the best it has all week. It is amazing how this stuff works. Unfortunately, it can be super painfull. Apparently if it doesnt hurt, its not working. Ouch! No pain, no gain