Here's my schedule for the week. I will probably not take today (Monday) off as I really feel the need to do an easy spin. Also, I may do a long ez bike after HOTL on Sunday.

7/9/2007

Day Off -- I was going to do an ez spin after the kids' soccer games tonight, but I totally crashed. I could barely make dinner and clean up before I collapsed in bed. Man am I ever tired.

30 minute ez swim

7/10/2007

Swim 1:00
300 ch 4x50 k/dr @ 1:20 1x800 fr @ 16:00 (2:00) 4x50 nf/fr @ 1:15 1x400 fr @ 7:40 (1:55) 4x50 ch @ 1:10 100 ez 2200 -- done. I felt reasonably good while I was doing this, but was definately getting hungry and tired by the end. When I got home I took a brief cat nap and ate a huge bowl of brown rice and chicken before going to work.


Run 0:30 -- done! I can tell that I am still tired, but I was able to run and nothing hurts!
AEROBIC

7/11/2007

Swim 15 minutes -- I just jumped in the pool and practiced breathing on the right side for about 15 minutes of Rachel's swim lesson. I was too tired to do more than that this morning.

Bike 1:00 -- this was a great ride. I laid down and read to the kids for 2 hours this afternoon, which was the best thing I could have done for all of us. I finally felt rested when I got up! I almost didn't think I was going to get it done, but Brit came and watched the kids during Rachel's soccer game so I could get a ride in. It was wonderful. Headwind on the way out and tailwind on the way back. Just how I like it. I felt really strong!

Strength 15 minutes -- Did my PT exercises, which are quickly becoming a decent strength workout, so I'm counting it. I really hope I can be consistent with these, as I think they will make a positive difference in my ability to run and bike without getting hurt.

7/12/2007

Swim 0:45
400 fr, 100ch 4x75 (dr 50, s 25) @ 1:35 500 fr @ 8:15 400 fr @ 6:00 50 kick 300 fr @ 4:55 200 fr @ 3:20 100 fr @1:35 1x50 EZ 4x50 k @ 1:15 2x50 dps @ 1:10 50ez 2700 -- I didn't get all of this done, but my time was really short today. I also didn't come any where to close to making those times. In my dreams!!! But I felt good and strong, which at the moment is good enough for me.

Run 0:30
25-30 MINS AEROBIC RIGHT AFTER SWIM -- done -- although I did it before my swim instead. Really nice cool morning, perfect for a run. It's mornings like these when I remember why I run.

7/13/2007

Swim 0:60 OPEN WATER WITH GROUP -- done -- swam about 3000 yards.

Brick 1:00 tech
15 MINS BIKE WITH LAST 2 MINS AT RACE PACE 5 MINS JOG WITH 1ST (2MINS) AT RACE PACE REPEAT THREE TIMES EZ 10 MINS EZ JOG AFTER LAST EFFORT DO ON TRAINERI WILL HAVE YOU DO THIS BRICK BEFORE EVERY RACE- GOOD TUNE UP -- didn't do this --was too tired!

7/14/2007


Day Off

7/15/2007


Race
HOLT -- GREAT RACE! See race report for details.

Did an ez ride in the evening -- 90 minutes, very ez spinning on flat country roads. Got my first flat of the season, too! At least it wasn't during the race.