Sunday, April 26, 2015

Bloomsday Training-ish Week 3


Monday: Rest day

Tuesday: Easy run 3.05 miles (13:00 pace)

Wednesday: Interval run 4.5 miles (11:58 avg pace)

Goal: 0.5 warm-up, 4 x 0.5 @ 10:00, 5:00 recoveries, 0.5 cool-down 
Warm-up 0.5: 13:10
4 x 0.5: 9:52, 9:53, 9:57, 9:52
4 x 5:00: 0.39 (12:58), 0.36 (13:56), 0.35 (14:12), 0.34 (14:49)
Cool-down 0.55: 13:15

Thursday: Swim 1,000 yards

Friday: Progression run 3.0 miles (10:51 avg pace) + plank 0:45

Goal: 11:30, 11:00, 10:30
Actual: 11:21, 10:51, 10:20

Saturday: Bike trainer 6.9 miles (13.8 mph, 57 rpm) + 4.5 mile hike as part of the 4T loop.

Sunday: Swim 1,300 yards

Total swimming: 2,300 yards
Total biking: 6.9 miles
Total running: 10.55 miles

I was planning to do another long (6 - 7 miles) run this weekend (one week out from the 12k), but my left knee and my right ankle have been bothering me, so I decided to hope that my fitness from training for the April half will hold out, and play it safe. The ankle issue feels the same as a twinge I've had in my left ankle off and on since I started running - but the left has been without for a year or so now; it transferred to the right several months ago, and then has felt more severe in the past couple weeks. I'm pretty sure it's just a tight tendon or something, it's worst right after running but actually feels ok during a run (after warming up). But with many race goals for this summer, probably shouldn't risk the possibility of a real injury. Hopefully a few days off will be all it needs. I don't now what the deal is with my knee, but I think it's just because I'm 30 and thus old. 

Went to the pool instead, and enjoying getting back into that! I haven't timed myself yet this spring, so not sure how slow I am compared to last year; it doesn't feel too much slower though.

1 comment:

  1. Let that sore spot rest up a bit! It might be great to just spend a little more time in the pool :)
    I ice anything that hurts and it always helps.


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