Wednesday, December 7, 2011


Good week but my mileage was a bit lower than I hoped because I did not recover from last Sunday's race until Wednesday or Thursday. I have never been so sore for so long after a race. I guess that comes from racing a hard 9.5 miles when not in shape. I am hoping to gradually ramp up my mileage to around 60 miles/week by the new year and keep the swim and bike about where it is. I am finalizing my plan for the next 3 months and will post it sometime next week. I should be able to start adding some quality (LT run) this week and keep ramping up my strength work.

: My quads are extremely sore from the race yesterday so I am taking it easy. 20 minutes on the bike and some easy lifting.
Tuesday: 4mi (29:54) + 25min on bike + 1200m in the pool (3x400m in 7:10, 7:15, 7:18). The swim was hard because I doubled the distance per leg, but I was able to keep the same pace, or a little bit faster. Still really sore.
Wednesday: 6mi (42:30) + 1 hour on the bike. Soreness a bit better.
Thursday: 7mi (51:00) + 1200m fs + 100m bs in the pool (3x400m in 7:15, 7:15, 7:12) + lift. I really need to work on my swimming endurance because I hit halfway for each of these in 3:25ish feeling fine and proceeded to slow down to ~3:50 for the second half. This run was so slow. I guess that I am really tired from the race still. Did 6 x short hill repeats (~8 seconds each w/ full recovery).
Friday: 6.1mi (43:39) A bit better today but still slow.
Saturday: 6.6mi (46:49) + 1200m in the pool (3x400 in 7:10, 7:15, 6:55) + lift. I had this all done before 8AM and was starving when I got done. Swimming was alright - I really focused on kicking and fully extending on the last repeat and actually felt better at the end than the previous two. I spent an hour in the gym doing a lot of static and dynamic leg strengthening - a lot of bounding, jumping, squats and lunges. I was surprised that I felt alright on the run, which I did last.
Sunday:11mi (77:30) + 20 miles on the bike. I had this all done by 8:30 and it went pretty well. It was pretty cold this morning during the run (21F at start, 23F at the end) but once I got warmed up I was able to roll at a decent pace. Added 6 short hill repeats (~8 seconds each).

running - 40.7 miles
biking - 59 miles
swimming - 3700m

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