Wednesday, June 07, 2006
Road to CDA 06: Run 4/Core/Swim 4000
Wed 6/7:
Today and the next 5 days will be swithing around workouts. Will probably run long thurs, bike mod with hills friday, and long easy ride sat. Not racing sunday. I think I have rested a bit too much since Auburn 1/2 IM. I have only had 2 solid hard bike workouts since then. This is OK for someone wanting to bike a solid, adequate time. However, I want to bike far above average and if I want to be down around 5 hours, I will need a few more solid efforts on the bike before race day. I will still need to rest hamstring so will keep the running pretty easy.
Summary: run 4 (32'), core (30'), Swim 4000 (66')
6 a.m.Run with Ann, 32', about 8 min/mile pace. 30' of Pilates abs/low back after
1pm: Swim 4000 in 66'
500 pull wu/cd, both around 8'
2 X 1000/45, 15:20 (1:32/100) and 15:15
2 X 500/30, 7:30 and 7:40
*Arms, shoulders got nice and fatigued the final 500.
Breakfast: 1 cup of oatmeal and raisins. 16 oz glass skim milk. Coffee
Lunch: 2 slices of whole wheat toast w/ jam and water. Didnt eat much because of swim in an hour.
Dinner: Big salad, vegi's, 2 eggs, and low fat dressing, diet 7-up. 2 hours later, non-fat latte and a Cliff protein bar (30 g carbs and 20 g protein)
After work, 10pm: 8 oz chicken breast on wheat bread, low-fat strawberry shake with 8 oz skim and 14 grams soy protein.
Today and the next 5 days will be swithing around workouts. Will probably run long thurs, bike mod with hills friday, and long easy ride sat. Not racing sunday. I think I have rested a bit too much since Auburn 1/2 IM. I have only had 2 solid hard bike workouts since then. This is OK for someone wanting to bike a solid, adequate time. However, I want to bike far above average and if I want to be down around 5 hours, I will need a few more solid efforts on the bike before race day. I will still need to rest hamstring so will keep the running pretty easy.
Summary: run 4 (32'), core (30'), Swim 4000 (66')
6 a.m.Run with Ann, 32', about 8 min/mile pace. 30' of Pilates abs/low back after
1pm: Swim 4000 in 66'
500 pull wu/cd, both around 8'
2 X 1000/45, 15:20 (1:32/100) and 15:15
2 X 500/30, 7:30 and 7:40
*Arms, shoulders got nice and fatigued the final 500.
Breakfast: 1 cup of oatmeal and raisins. 16 oz glass skim milk. Coffee
Lunch: 2 slices of whole wheat toast w/ jam and water. Didnt eat much because of swim in an hour.
Dinner: Big salad, vegi's, 2 eggs, and low fat dressing, diet 7-up. 2 hours later, non-fat latte and a Cliff protein bar (30 g carbs and 20 g protein)
After work, 10pm: 8 oz chicken breast on wheat bread, low-fat strawberry shake with 8 oz skim and 14 grams soy protein.
