Monday 3/5: 90min bike in AM, 4mile run in PM
Tuesday 3/6: SUCCESSFUL 60minute tempo!!!
Wednesday 3/7: 60min bike, 3mile run
Thursday 3/8: BRICK workout (see below)
Friday 3/9: 7miles easy
Saturday 3/10: 8miles + Engaged Encounter Marriage Retreat
Sunday 3/11: 20miles on Cary March Madness 1/2 marathon course
See what a "local" week can do to a girl?!
For the past ELEVEN days I've been working in good ol' Illinois and I have definitely noticed that I've had more energy. Maybe it's the fact that I SEE my fiance everyday, but I think the fact that I'm not up in the air twice in one week also helps a bit!
Joe and I came to the conclusion on last Sunday's 16miler that I would not see Dave Davis for a massage as planned in hopes that my legs would be fresh for my tempo that was scheduled on Wednesday. Well, turns out my legs felt fresh on Monday and I decided to do the tempo on Tuesday. I looked at the weather for Tuesday and Wednesday; seeing that there was a wind advisory for both days, I just decided to run the tempo on the treadmill on Tuesday. I started at 9.0 (6:40 pace) and increased by .1 every 5minutes as was the plan (that failed) last week. I was feeling awesome (I even took a gel to practice like I would in a race!) until about 50minutes... my hamstring just felt a little fatigued, so I stopped for literally 10 seconds to bend down and stretch it at 51:10-51:20. The rest of the run felt awesome! I was SO happy!!!
My brick on Thursday went just as well as my tempo on Tuesday! Ryan gave me the option of which Brick to do and I chose the one that he'd be doing the next day... 15minute bike at 95% max followed by a 7min run at 10k pace x2 with a 5min spin between. My bike goal was to ride at 190 watts (last bike test my max was 205). Well, my legs couldn't quite get the gears right and my first 15min was at 180 watts. The run felt easy and I questioned whether 6minute pace is my 10k pace afterall. The next 15minutes felt much better and I averaged 188 watts -- maybe I just needed to get that little struggle out there. The final 7minute run was again no problem, so I'm thinking I need to either raise the incline on the treadmill to a 2.0+ or increase the pace. We'll see what I decide on Friday.
Finally, Joe and I completed my first (his second) 20miler of 2012--yay for semi-marathon training:)
Overall, I really think being home helped my training a TON and I'm thankful that I have had the past 11 days in Illinois.
In other news,
WE CLOSE ON OUR HOUSE ON FRIDAY!!!!!!!!!!!!!!!!!!!!! It will be amazing for both of us to live in one house (after we fix the house up--so hopefully summer time) and not have to live out of a suitcase like we have been for the past 4 years. This upcoming training week is going to FLY by knowing we close on Friday!
And finally, Ryan's aunt forwarded me the best email ever...(see image above)