Week 3: 1/17/2011 - 1/232011

Week 3: January 17th –January 23th, 2011

1-17-2011
Monday Afternoon: Gym (:45) + Bike: 6.5 mile (:26)
Stretching, Arms, Chest, Core workouts at the gym, light weights lots of reps and actually felt a little sore afterwards. Gym was very crowded, my guess is because of New Years Resolutions, hopefully these people keep them, but it never happens. Bike ride with my dad, very easy, first real ride not on a trainer in a while. It felt pretty weird actually riding. I guess I should start riding a little more.

1-18-2011
Tuesday: Short Tempo 4.5 miles (:34)
1 mile warm up at 7:50 pace, 3 miles at 7:13 pace, .5 mile cool down at 8:55 pace, then walked around for a little loosening up my legs. Today HURT… I am really having trouble recovering from the 15 miles, and doing a faster run today probably wasn’t the best idea. I guess it’s all a learning process right. Overall avg pace 7:29

1-19-2011
Wednesday Afternoon: Rest and Recover
Feeling really weak, and having a little trouble recovering from the 15 miles on Sunday. Slept and hung out around the house in the evening.

1-20-2011
Thursday Afternoon: 60/90’s 3 miles (:22)
Today was my typical speed work day, but Biola’s track was closed. Instead I decided to do 60/90’s on the road. I shortened up my run a lot because I was still hurting and haven’t given myself much sleep lately which stinks and hurts recovery speed. But overall 5 minute warm up and then 4x60/90’s. Each 60 is hard 90 to recover. 1: 5:34 pace, 2: 4:57 pace, 3: 5:25 pace, 4: 5:10 pace. My legs are starting to feel a little better, but still not 100%. RUNNING IS HARD. Overall avg pace 7:33.

1-21-2011
Friday Afternoon: Swim 1,000y (:25)
Easy swim 5x200’s. Just stayed relaxed and working on building and stretching my shoulder again. Felt a little pain mid way though, but then it went away after a couple seconds.

1-22-2011
Saturday Morning: Bike 13.25 (:46)
Felt good on this ride. Legs felt fresh for riding and think they loosened up a little from the running finally. Average speed was 17.4mph. Just a nice cold morning ride before coaching two waterpolo games.

1-23-2011
Sunday Mid Day: Long Run 10 miles (1:20), 305’
Actual time for the run was 1:19:59! Nice finished in under 1:20 hah. Average pace was 7:59, but this run was hard. A lot harder than the 15 the Sunday before. Legs were feeling really tight by the end. Ice bath post run OUCH! Well that was the last double digit run before the HB Half Marathon on Feb. 6th. Time to speed things up this week, and next week shorten things a lot.


Total
Run:
-Miles: 17.5
-Time: 2hrs 15min
-Vertical: 305’

Bike:
-Miles: 19.75
-Time: 1hr 12 min
-Trainer Time:

Swim:
-Yards: 1,000y
-Time: 25 minutes

Gym Time: 45 minutes