Top of the Key

Sunday:
Swim: 3350 yards; Weights: upper body

I struggled a little on the swim today.  I tried to remain calm leading up to the main set, but in the back of my mind i was thinking about the 7×100’s at 1:40.  I paniced a little and could only get 4 of the first 7 in.  I rested, then did one more, rested, then did the final 2 to make the total 7. Although disappointing, I did learn from the swim.  I went out way too fast on the first one, 1:20.

So the next 5 i completed and took it out at around 1:30’s.  Then the next sets of 4 and 3 I finished as well. So overall i accomplished the workout, just not as planned.  Something to build on.  I’m happy with what I learned, so I took away something from it.

Saturday:
Bike: 73 miles; Swim: 1700 yards

Big bike day.  Took a long time, over 5 hours.  I could only do 20 miles on the cranks, and I could feel a difference in effort.  The race bike without the cranks are not as tough, and I could definitely go longer.

Was tired going to the pool, but approached it as a warmup to tomorrow’s swim, which i had to postpone from Friday when the Rec centers were closed.

Friday:
Bike: 10 miles; Snowshoe: ~3 miles; Core Power Yoga

A crazy storm came in and hit us again, over a foot of snow.  So the Rec centers were closed, no swimming.  I went on a long snowshoe with Jess in the deep stuff, and spent over an hour trekking around the trails in South Boulder.  I think I got worked because I tried to do my 23 mile bike after it, and i could only do 10 miles…my legs were tired.

But I did go directly into an hour session of Core Power Yoga, for the stretching mostly.  If i can get 1-2 sessions a week and continue to stretch, my pelvic area and hamstrings should loosen up.  I’ve got a big weekend ahead.  Long, long ride tomorrow, and then I’m going to make up the swim from today on Sunday.

Thursday:
Bike: 38 miles; Run: 8 miles; Weights: lower body; Core Power Yoga

With the big storm coming, again, I planned to get my workout in as soon as possible today.  I started on the bike around 9, and finished the brick workout about 1:30.  The bike went smooth.  I did all my mileage on the cranks.  Then for the run, i went outside.  It was rainy, cold and the ground still had patches of ice and snow.  One street I ran on was all snow, even most of the sidewalk.  I had 4 miles to do in z3, and I ran on my mile repeat course.  I felt real strong.  Cramped up for the first 1.5 miles, but kept breathing into my stomach and didn’t take on any more fluid, and they slowly went away.  I should say that were minimized, not completely gone.  I felt i could run another 4 miles at that pace, maybe more.

I shot off to the gym as soon as I took in some nutrition, and did a lower body workout.  I haven’t done one all week, so i’m sure i’ll pay a little for it tomorrow.  And, with the snow here now, I just got in a session of Core Power Yoga to mainly help me stretch and loosen my hips and hamstrings.  About an hour of stretching and core work, I feel good.  Not totally worked, so that’s good.

Not sure what my plans are for tomorrow with the snow falling heavily now.  The Rec Centers are probably closed, that rules out my swim.

Wednesday:
Swim: 2350 yards; Bike: 10km TT; Weights: Upper body
Started off the day at the pool, eager to get in my z5 work. I liked this workout. 100yds z5, full rest, 2×50yds z5, full rest, 4×25yds z5, repeat 3 x. Well, i have to say that i nailed my 100’s. I swam the fasted ever, coming in at 1:15 for the first one, and then 1:17 for the other 2. My previous best was 1:20. And last year was the first time i was able to come in under 1:30. When I first started swimming, I was coming in around 2:00. How crazy is that? Of course, I couldn’t hold that pace, but it’s good to know I have some speed.

I got in an upper body workout too after the swim.  I have been trying to get in at least 2 weight workouts a week, one for upper and one for lower.  But aiming to get in 4 sessions this week, being the last week of the Base period.

Finally, I just finished the 10k TT at the BCSM.  I’ve never done one before, and i definitely went out way too fast.  But held on with a HR of 184 or more, and the legs feeling the pain the entire ride.  I came in under 17 min. which Craig said was pretty good.  I won the TT out of everyone there.  Personally, a really hard effort on my part.  I had to focus at times, and try and block the pain out of my mind.  It worked mostly, until the end where i could have scrapped up a few more watts.

Tuesday:
Swim: 1700yds; Bike: 5 miles; Run: 4 miles

A day after the holiday, and I feel pretty good.  Minus the lower back ache.  I tried sitting on a tennis ball, targeting my glutes, to loosen up the lower back.  It helped when Jess was giving me a massage last week.

The swim today was a drill swim, and I focused mostly on the one arm drill to see how each arm follows the path of my stroke.  Felt really good in the pool.

The bike was just a warm up to the run.  Did this workout at the gym today.  I ran on the treadmill and worked on my form.  Striking the toe area of the foot first is tough thing to do, but i’m getting better at it.  At least i’ve been thinking about it more when i run and my calf muscles are hurting, so that’s a sign.

Monday:
Day Off

Good day to regroup.  After Saturday’s ride, and then another ride yesterday, i’m ready to relax and gear up for a big week.  It’s Christmas!

Sunday:
Swim: 500 yds; Run: 9 miles; Bike: 29 miles

Started off getting to the pool to swim a few yards.  I knew that with Monday a holiday, it would be 3 days between swims.  And I like the feel of the water at least to be every other day.  So  I swam light and easy, just to stay loose.

Started the run with an aching back, and knowing that it was icy out.  The sun was shining, so that helped.  And i found a nice stretch where the ice was minimal.  However, during my z4 work, I slipped and fell.  I quickly got back up and not much hurt, which was lucky.  Finished the run with a strain in my left calf.  Need to monitor that as the week progresses.

Took in some nutrition to recover before getting on the bike.  When I was riding, my heart rate was really high.  It didn’t take long to get into my zones…so I kept it sort of high.  Felt like a really, really long ride though.  I usually average aboutg 14 mph in z2, but today it was more like 12-12.5mph.  I might have been a little dehydrated or tired.  But I finished it and now I’ll have tomorrow off.