Tag Archives: intervals

Weekly Recap: 6/20 – 6/26

27 Jun

Last week’s training was characterized by a lot of rearranged and piecemeal sessions. (Like my intelligent word of the day week? If you don’t know the word, here’s the definition.) But I’m still sore and tired today and my watch shows that I trained for a total of 5:27:34 and burned 2,139 calories. It was mostly my run workouts that kicked my butt.

Monday: Off

Tuesday: AM – Swam 1,300 yds

   PM – Ran 2.6 miles in 29:12; upper body weights

For my swim workout, I did a nice little pyramid: 2 x 100, 2 x 200, 2 x 300, 2 x 50. (I was supposed to swim 1,500 yds and just realized that I had calculated this wrong. Whoops!)

My run was intervals: 2 minute walk, 2 minute run, 1 minute sprint. Definitely harder to sprint for a minute than 30 seconds!

Wednesday: Bike to Work Day FAIL = 6 mile bike and mopey face.

If you’re looking at the photo and wondering where the rest of my thumb is, you now know that I have freakishly short thumbs. My brother used to say that I had alien thumbs and I have been asked if it’s hard to use the controller when playing video games. For the record, I don’t and it’s not. Tell me there’s not something weird about your body.

Thursday: AM – Ran 3.5 miles in 35:36; abs

   PM – Swam 1,250 yds (workout rearranged for Travis’ beauty rest)

My run this day was great. I won’t bore you with the details again. But I rocked it!

For my swim, I followed a plan from swimplan.com. I want to start incorporating more drills into my swimming routine and this is a no-brainer way to do that (because it tells you what to do.) It told me to do 8 x 50 of bilateral breathing freestyle. Since I don’t know how to do that, I did 4 x 50 of single arm stroke to the left, then 2 x 50 of freestyle breathing to the left, then 2 x 50 of bilateral breathing. It’ll take some getting used to but I’m excited that I can *almost* do it (I lift my head too much to breathe, which reminds me of how it felt to learn freestyle. Ahhh… the days.)

Friday: AM – Biked 8 miles

PM – Ran 1.15 miles with pooches; Biked 6.7 miles with the hubs

My bike rides this day were to make up for Wednesday. Travis went out for happy hour after work – 3 heavy beers + hot sun = 2 hour nap & poor bike ride. Travis’ back tire ended up going flat (the air got let out through the nozzle) so I had to bike home and come back with the car to pick him up. Charlie snuck out of the car and almost got run over. I man-slapped her. (Not really.)

Saturday: Ran 3.2 miles in 48:46 in Red Rocks Park with friend Carrie

This was my first trail run ever and I think it went pretty well. There are a couple of significant climbs (MapMyRun rates them a 3 and 4 on a scale of 1-5, with 1 being the hardest) totaling 656 feet of elevation gain and since I suck at hills and Carrie just started running a couple months ago, we had to hike those parts – hence our slow time. I was also slower than Carrie coming down, due to my fear of twisting an ankle or falling on my face.

Sunday: Biked 9.2 miles with the hubs

The first 3/4 of this ride was on Ralston Creek Trail, which goes through Arvada. There are a lot of turns, bridges, and people to avoid so our average speed was only 13.5, even though Travis pushed it to 21 mph on his mountain bike at some later points (where the trail is straight and not through neighborhoods). I had a hard time keeping up! I told him that he was leading from now on because I had been underestimating his abilities.


Swim: 2,550 yards

Bike: 29.9 miles

Run: 10.45 miles

Overall, the week wasn’t bad training-wise, though I skipped lower body weights, my 25-mile ride on Sunday (did 9 instead), and my 3rd (and longest) swim workout. I’m finding that having two swim workouts back to back is not appealing to me whatsoever. I just do not want to go to the pool twice in a row. So I think I’m going to cut out a swim workout. It would take a lot of work for me to get faster at the swim (since it’s so much about technique) and it’s the shortest part of the race so I feel okay doing only 2 swim workouts a week. Plus, I need the time to motivate myself to do longer bike rides. My longest ride so far has been 20 miles (and I wasn’t pushing myself on it either).

I spent time with God every day except Wednesday, when I putzed around with my broken bike too long in the morning. I’ve been going through 2 Corinthians, which has been very good and continued to remind me to stay focused on eternity and what God is accomplishing in my life right now, even when I can’t see it clearly. (More thoughts to come on that.) Even though I only spend 20-30 minutes reading and journaling, that time gives my life the balance it needs to stay on course.

I was very productive this weekend – I went grocery shopping, did laundry, vacuumed, bathed the dogs, and deadheaded some perennials to encourage reblooming so tonight, I am just going to take it easy by watching some TV, continuing to slog my way through David Copperfield (though it’s a good book, it’s taking me forever to read it), and stretching/foam-rolling. Back to training tomorrow!