Wednesday, May 17, 2006
Road to CDA 06: Swim 1600/Run 3
Wed 5/17
Continue Taper. Legs sluggish but getting stonger. Swim after work, 30 min.
500 pull wu in 7:30/ 500 free cd in 7:40
4 X 100/30 first 3 in 1:20, final in 1:21
4 X 50/20 all in 40
2 hours later, before dinner. Run with Ann 25 minutes easy, 8 min pace. Took 5 min. at end to do 4 X 25 sec strides with = jog back to start. First stride normal 5K pace. Second, shorted stride about 1 ft to increase turnover. Third, lengthened stride about 1 ft to decrease turnover. Final stride normal sride, mile-5K pace. These series of strides I did 3-4 times per week when I used to run marathons. It loosens up the legs, esp the hamstrings well.
Breakfast = 1 red grapefruit, small coffee, 1 cliff protein bar (38 g carbo + 20 g protein)
Lunch = chicken breast salad with mixed vegi's, 1 slice bread, 4 ox bag of pretzels
Afternoon snack = 1 non-fat chai latte + 1 apple
Dinner8 oz steak and copious rice + broccoli after. Low fat ice-cream bar and a few gummi bears before bed.
Continue Taper. Legs sluggish but getting stonger. Swim after work, 30 min.
500 pull wu in 7:30/ 500 free cd in 7:40
4 X 100/30 first 3 in 1:20, final in 1:21
4 X 50/20 all in 40
2 hours later, before dinner. Run with Ann 25 minutes easy, 8 min pace. Took 5 min. at end to do 4 X 25 sec strides with = jog back to start. First stride normal 5K pace. Second, shorted stride about 1 ft to increase turnover. Third, lengthened stride about 1 ft to decrease turnover. Final stride normal sride, mile-5K pace. These series of strides I did 3-4 times per week when I used to run marathons. It loosens up the legs, esp the hamstrings well.
Breakfast = 1 red grapefruit, small coffee, 1 cliff protein bar (38 g carbo + 20 g protein)
Lunch = chicken breast salad with mixed vegi's, 1 slice bread, 4 ox bag of pretzels
Afternoon snack = 1 non-fat chai latte + 1 apple
Dinner8 oz steak and copious rice + broccoli after. Low fat ice-cream bar and a few gummi bears before bed.
