Although I only got 2 hours in on the bike this week I feel really good. This is mostly due to a milestone event. This morning Duce took me out for the longest run I have ever taken: 6.05 miles. We got through it in 52:39 (8:41 miles). I am pretty proud of this.
We started out with a nice tempo pace and slowed down for some ice patches. Then Duce picked our pace up starting at the 1.5 mile marker through mile 3. At this point I started feeling an energy drag, but we planned a recovery through the ice patches on the second pass of the loop we were running so I picked it up a little to catch up (and Duce let up a lot so I could catch up). On the back side I felt solid through mile 4 then felt my legs hit their lactic threshold. At this point Duce gave me something to chase and I tried to not let him get too far ahead. We split the second loop faster than the first. My legs were burning from mile 4.5 to the end. We finished in a cool-down pace and it felt good to be able to slow it down and still finish with a pace under 9 minutes.
Duce promised that he would get me in running shape this year so I could give him a race. The last triathlon we did together I had around a 30 second lead coming out of T2. Duce passed me like I was standing still about a half mile into the 3 mile run and never looked back. The event organizers caught the moment beautifully on film and I am using that picture as motivation. I finished that run with just under 10 minute miles and decided then that next year would be different. Well, it's next year.
One of the items we discussed was the fact that indoor soccer is giving Duce a chance to get in some sprints. I know that I will need to start working in some speed drills at some point, but not yet.
I thought about getting on the bike again tonight, but my left knee is feeling a little hot and my right calf is a little tight. So instead I spent some extra time working abs and stretching. I don’t want to set myself up for burn out or injury this early especially with such a solid start so early in the year.
I got in the 30 minute quick clean tonight and I am still amazed how nice the house looks with just that little extra effort and discipline. We watched Madagascar tonight with the kiddo and generally enjoyed our time relaxing knowing that the kitchen was clean and the workout for the day was in the books.
The week in review: I got in 2 of 5 hours on the bike (perhaps 5 was too ambitious especially considering I haven’t ridden since September and what is happening at work); Ran the longest distance of my life at a solid pace and ended up with 6 miles on the week; Got some extra sleep; Introduced the 30 minute daily clean with the encouragement of my wife; and implemented a new project at work. Not too bad.
The pace at work next week will be a little less intense but we will still be in an implementation mindset. I am going to set the workout goals to: 3 hours on the bike; 9 miles running. Also, I still need to arrange a date and time for that first coaching session
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30 - 45 min on the trainer is all that is needed, so 2-3 times a week = 1 1/2 to 2 hours. No need to ride the bike inside for 90 min, plan 1 to 1-1/2 hour workouts.
ReplyDelete30 min Abs/Squats/weights
30 min Bike
15 free.... stand and stare at the TV thinking about work if you want. Just relax, Winter is a building stage in the year, lean new exercise, try and understand the body better, plan for the weekend...simply relax...if you hit the basement 2-3 time turning the week, run on Saturdays and relax on Sundays your week is a success.
Build on that…Feb I’ll start hitting the basement in the morning for a quick 30min Ab work out 2-3 times a week in addition to the 2-3 basement workouts. I’ll also start adding in squats/lunges/abs onto the Saturday morning run and soon the Sunday morning run.
Working out is a very balanced mental game…Sports in general are 80% mental 20% conditioning, that is once you have a solid base. Make it fun, ever changing and remember, you train not for the next race, you train because it make you feel good, beating your friend on the run or just passing the next person is in the race is simple your enjoyment of a sport.
Live it…Love it…Tri’s Rule.
Duce