Week 4 - Tuesday Basement Brick

Yes with temperatures plummeting this week I am probably going to get a lot more use out of my treadmill, this morning it was a whopping -2 outside when I woke up and let the dog out, needless to say I was a bit chilled standing on my deck in my shorts, after that I was ready for a workout to warm me up.

This week is a recovery week so time to back it off just a bit, seeing as how I'm not following an actual plan and just kind of making this up as I go along it is important for me to at least follow the pattern of 3 weeks build, 1 week recovery. That is really about as complicated as my training structure actually gets, outside of that I do certain workouts on certain days cause it just fits my schedule the best. Anyway onto the actual work done today.

Tuesday is typically my medium ride of 90 minutes but with the recovery week and all I decided to scale it back to 75 minutes than do a brick run of 30 minutes. I started out on the bike watching an episode of The Wire, good show can't believe I never got into when it was running, I didn't really have a plan for today was just going to wing. I ended up doing a 20 min warm up then 4x10 min (8 min hard, 2 min easy) followed by 12 minutes of intervals moving up and down the gear range every minute and 3 minute fast spin before jumping off to run on the treadmill.

I got bored with the run almost immediately so after the first mile I decided to do quarter mile intervals with easy at 7mph and quarter hard at 8, 8, 8.5 and 9, that got me to 3 miles and then ran easy to finish off the 30 minutes.

Ended up with 27.15 miles on the bike and 3.7 on the run.

Took yesterday off so looking forward to my swim tomorrow and lifting weights again.

Until next time...Do today what others won't, so tomorrow you can do what others can't.

It's only Wednesday...

Yesterday was an incredibly long day at work, we got on the road at 8 am to make the rounds visiting stores and didn't stop until dinner, which was at 9:30 pm. I hate being on other peoples schedules, especially when they're the type that doesn't need to eat that often. I'm used to eating multiple times during the day usually every 3 hours, yesterday it was more than 8 hours between lunch and dinner. Anyway it was a struggle getting up at 4:45 this morning but I got up to battle the wind on my bike. My original plan was to try and get my long ride for the week in today but with the wind blowing out of the south and my option for bike path (after nearly getting run over yesterday I'm off the streets) heading out with the wind I really didn't want to battle it for 20+ miles on the way back. I ended up finding a nice stretch about a mile long and did intervals going hard with the wind at my back and then maintaining high cadence in a low gear coming back into the wind.

Since I cut the bike short I grabbed my running shoes after dropping the bike off in my hotel room and headed out for a brick run. The run was good to start but at 2.5 miles the suffer fest started. I could feel the fatigue of a long day yesterday and not eating like I'm accustomed to taking It's toll, I had to stop and reset. Finished the last 1.5 miles at a slower pace but o finished it. Not my best effort in training today, just didn't have today but work got done and it I didn't quit or skip out.

Until next time...do today what others won't, so tomorrow you can do what others can't.