Saturday, June 17, 2006
Road to CDA 06: Run 14/Swim 4000
Sat 6/17
Summary: Run 14 (1:39), Swim 4000 (1:03)
Run in morning 14 with group. First 2 miles 8 min pace, then progressive increases in pace every 4 miles.
Total time 1:39 (7:05/mile pace)
first 4 in 27:50
middle 4 in 27:15
final 4 in 26:45
Final 8 miles in 54 (6:45/mile)
Zone Summary:
Zone 1 = 38% (38')
Zone 2 = 32% (32')
Zone 3 = 18% (18')
Zone 4 = 11% (11')
Swim in afternoon: 4000
2000 in 31:10 (1:33/100) 45 sec rest
2 X 1000/30 both in 15:10 (7:35/500 or slightly under 1:31/100)
*What a difference one day makes. One if the things I have learned in the past 2 years is when to rest. Just waiting on my swim 1 day made a huge difference in the way I felt...esp after a 14 mile run
Breakfast: 2 hrs before run, 3/4 cup oats +
bwn sugar and 2 slices whole wheat toast with jam
Recovery drink after run: 75 g carbs + 25 g protein
Lunch: 8 oz bowl of low fat rice gumbo soup and grilled cheese sandwich on whole wheat, diet 7-up.
Swim 2 hrs after lunch
Dinner: Sushi, 1 roll and big bowl of buckwheat noodles in broth with grilled chicken. Probably about 4 oz chix and 8 oz noodles. 2 beers
Before bed, couple of handfuls of gummi bears. Low fat ice cream bar.
Summary: Run 14 (1:39), Swim 4000 (1:03)
Run in morning 14 with group. First 2 miles 8 min pace, then progressive increases in pace every 4 miles.
Total time 1:39 (7:05/mile pace)
first 4 in 27:50
middle 4 in 27:15
final 4 in 26:45
Final 8 miles in 54 (6:45/mile)
Zone Summary:
Zone 1 = 38% (38')
Zone 2 = 32% (32')
Zone 3 = 18% (18')
Zone 4 = 11% (11')
Swim in afternoon: 4000
2000 in 31:10 (1:33/100) 45 sec rest
2 X 1000/30 both in 15:10 (7:35/500 or slightly under 1:31/100)
*What a difference one day makes. One if the things I have learned in the past 2 years is when to rest. Just waiting on my swim 1 day made a huge difference in the way I felt...esp after a 14 mile run
Breakfast: 2 hrs before run, 3/4 cup oats +
bwn sugar and 2 slices whole wheat toast with jam
Recovery drink after run: 75 g carbs + 25 g protein
Lunch: 8 oz bowl of low fat rice gumbo soup and grilled cheese sandwich on whole wheat, diet 7-up.
Swim 2 hrs after lunch
Dinner: Sushi, 1 roll and big bowl of buckwheat noodles in broth with grilled chicken. Probably about 4 oz chix and 8 oz noodles. 2 beers
Before bed, couple of handfuls of gummi bears. Low fat ice cream bar.
