Weekly Totals and Review, Dec. 6th Through 12th.
Wednesday, December 15, 2010 at 3:00PM It was another great week of realizing more potential with some harder work. The bike and swim numbers are a little down due to having a head cold, but the runs were solid. With the Rocky Raccoon 100 coming up, running takes a priority whenever there's a choice to be made.
I'm now recording the comments as quickly as possible after the workouts and I'm finding a huge benefit from this. It burns in the head what you need to remember for better results. I've also elevated my lactic thresholds by around 10 BPM or more using some very simple techniques I want to talk about on my next podcast.
Enough small talk. Let's get down to the nitty gritty. Each workout title is linked to a HR and distance graph on Suunto's website. Click on them and get a good look at how it all went down.
Monday PM - 1 hour run, barefoot, treadmill, 6.15 miles.
Was feeling sleepy (which is a recurring problem) and then ate a spoon of honey and a slice of bread with guacamole and felt much better. @Mchristian called me and I got on the treadmill and knocked out 6.15 miles in 1 hour, barefoot. Had to run 6:27 pace at the end to get HR above 160. Flyin'!
Tuesday AM - Bike ride on rollers, 55 minutes, 16.06 miles.
Started off super easy and listening to the Marc Maron WTF podcast. Kicked it over to some crazy sh*t on Pandora after about 20 minutes and started ramping it up. Legs started burning pretty good around 153 BPM, so I ended it at 155. Worked on trying to get waterbottle out of the cage while moving, which was extremely wobbly. Felt like I had lost just a tiny bit of strength due to not biking as much last week.
Tuesday PM - Outdoor run, 6.34 miles
Took Roxy with me for the first 30 minutes and let her have fun and sniff it up in the dark and misty rain. Dropped her off and then couldn't elevate speed because stabilization muscles were "wobbly". Felt fine other than that. Got into the "pain cave" and just stayed in the front hall of that instead.
Wednesday AM - 4050 yd. swim on a 1:29/100 interval
Set the timer on my Suunto to a 1:29 pace interval and swam at an easy/moderate pace. I settled in nicely after a while and was really enjoying it. Sprinkled chia seeds on my cereal for the first time before this and got a huge energy boost. Nice stuff!
Thursday - Sick with sinus infection
Friday AM - 1 hour barefoot run on treadmill, 6.95 miles.
I skipped a day of working out due to feeling a little sleepy and also a sinus infection. This run was especially nice, doing the "heartbreaker" method - warming up for 30 minutes and then ramping up one beat per minute for the rest of the hour.
Friday PM - Easy run, 7.1 miles, 1:10
Second run of the day, so went out at an easy pace. First half hour was with Roxy, then just easy after that. It was misting rain off and on and the Christmas lights in the neighborhood were cool to look at.
Saturday AM - 3 hour bike ride, 17.3 mph, 52.1 miles
I totally nailed the nutrition on this, and that's a big deal. I got it!
Breakfast - Ezekiel cereal with some chia seeds and honey.
Pre-ride - 1 banana.
Ride - 1.5 scoops of Perpetuem per hour and 17.5 oz. of Amy and Brian's Coconut Juice with some chia seeds mixed in.
Drank water when mouth was dry, drank coconut juice when lightheaded (needed the sugar), and ate Perpetuem when stomach felt hungry. QUIT LISTENING TO YOUR HEAD AND LISTEN TO YOUR BODY INSTEAD!
Sunday AM Run - 9.53 miles, 1.5 hours, treadmill
Started out reading Lava magazine, studying the details of each page, then practiced feeling each part of the body, starting from the toes and then moving up. It was a nice moderate run, just getting in mileage at the door of the Pain Cave.
The HRM was going a little crazy at first. Nibbled on a mix of dates, pumpkin seeds, almonds, cashews, raisins, and cranberries.
Sunday PM - 1.5 hour barefoot run on treadmill, 9.39 miles
HR graph is incomplete because the watch finally ran out of memory! Not surprised with the volume of HR data I've been collecting.
Had a nice level of energy, so I knocked this one out earlier than usual. Talked with Morgan on the phone for the first hour, then jammed out to Incubus for the rest. This run puts me over 50 miles for the week and I'm done!
The only thing I ate for the entire time was some chia seeds sprinkled in a water bottle that was 50/50 coconut juice and water.
Totals: 13:06 hours, 122.4 miles Individual sport totals: Running - 8:11 hours, 51.96 miles Cycling - 3:56 hours, 68.16 miles Swimming -1:00 hours, 2.30 miles
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