Tuesday, February 13, 2007
morning double
Last night was a 50min recovery ride on the trainer with some 1leg drills and 12x 1min high cadence spins w/ :30 RI.
This morning was a tough one. I was up early for a 55min/6.5mile tempo run at the track. I started with a 25min warmup at 8:20 pace and then moved into the tempo portion with a 7:45 pace for the next 25min. I finished with a 5min cooldown jog. HR for the 1st 25min was 132 and 141 for the 2nd 25min. My legs were still sore from sunday but i eased into the run as the pace increased. The wind was nasty for track running this morning b/c 1min you have a phat tailwind followed by a stop you in your tracks headwind a min later. That got old over a 6mile duration. I was suprised by the # of people at the track at 5:30am. The #s were in the double digits and there isnt even any lights out there. On several occasions i almost ran up the back of people.
After a quick banana/fig bar snack and some coffee I headed to the pool before work. My second workout was a 52min/3000m swim this morning. Today's swim was 400 warm, 300 pull, 300 kick, 300 drill, 1000m free N/S (1st 500 - 7:23, 2nd 500 - 7:18), 8x75m w/ paddles, 100 cool. The swim started slow as i was tired but i feel i finished well. I always seem to feel worn out on my first swim of the week. I guess i need to make sure i swim a little each day leading up to a race.
The double felt good and I plan to continue this at least once a week to squeeze in an extra session. Tonight is a visit to Dr Z. 2 weeks ago he helped relieve the pain in my left knee and now its time to do the same with the right. I love my Dr Z visits!!!!!!!!!!!!!
This morning was a tough one. I was up early for a 55min/6.5mile tempo run at the track. I started with a 25min warmup at 8:20 pace and then moved into the tempo portion with a 7:45 pace for the next 25min. I finished with a 5min cooldown jog. HR for the 1st 25min was 132 and 141 for the 2nd 25min. My legs were still sore from sunday but i eased into the run as the pace increased. The wind was nasty for track running this morning b/c 1min you have a phat tailwind followed by a stop you in your tracks headwind a min later. That got old over a 6mile duration. I was suprised by the # of people at the track at 5:30am. The #s were in the double digits and there isnt even any lights out there. On several occasions i almost ran up the back of people.
After a quick banana/fig bar snack and some coffee I headed to the pool before work. My second workout was a 52min/3000m swim this morning. Today's swim was 400 warm, 300 pull, 300 kick, 300 drill, 1000m free N/S (1st 500 - 7:23, 2nd 500 - 7:18), 8x75m w/ paddles, 100 cool. The swim started slow as i was tired but i feel i finished well. I always seem to feel worn out on my first swim of the week. I guess i need to make sure i swim a little each day leading up to a race.
The double felt good and I plan to continue this at least once a week to squeeze in an extra session. Tonight is a visit to Dr Z. 2 weeks ago he helped relieve the pain in my left knee and now its time to do the same with the right. I love my Dr Z visits!!!!!!!!!!!!!
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