Tri Training Week 9

A little look back at week 9's training.  Overall - a VERY good week.

Monday 7/2/12 - Scheduled OFF - Completed OFF (I'm trying to be a little better about taking rest days).

Tuesday 7/3/12 - Scheduled Run :40/Strength :30 - Completed B-double E-double R-U-N BEERRUN!  Today was the 2nd Grand Rapids Marathon beerrun and it just so happened to fall on one of the hottest days in history (I wanna say it was in the mid to high 90s when we ran).  I managed to finish 3.4 miles in 40 minutes and I skipped strength training that day.

Wednesday 7/4/12 - Happy Independence Day! Scheduled Swim :30 - Completed Swim :30 by swimming laps in my girlfriend's pool.  Still freaking HOT here and the pool temp was in the high 80s.  Not exactly a refreshing swim.  Also did some walking at the 4th of July parade and later to watch fireworks.

Thursday 7/5/12 - Scheduled Bike 1:00/strength :30 - Completed Bike 34 min (8.2 miles)/Strength :40.  Not sure why I cut the ride short today.  Maybe I spaced on it or something. No clue.

Friday 7/6/12 -  Scheduled OFF - Completed OFF

Saturday 7/7/12 - Scheduled Swim/Bike Brick (0:15/1:10) - Completed Swim/Bike Brick! I swam for 15 straight minutes in my friend's pool (so maybe 500 yds) and then biked 16.18 miles in 1:10 :)  I learned that my Ride Glide washes off a bit in the pool cuz the lady parts were a bit sore after the ride (sorry, TMI) but overall I felt great when I was done.

Sunday 7/8/12 - Scheduled Bike/Run Brick (1:00/0:30) - Completed Bike/Run Brick!!! This was one of the best workouts I've ever had.  The temperatures dropped and were in the low 70s when I started out - to the point I even felt a little cold on the bike for the first few miles.  I rode 13.5 miles in an hour and then hopped off my bike and off I ran.  REALLY RAN!!! I clocked the first 1.5 miles in just under 16 minutes!!! Oops - WAY TOO FAST cuz I pretty much died after that :)  Still finished 3 miles in 31:24 (10:24 average pace).  I obviously need to work on my pacing for these bricks so I don't go out too fast.  My shin really never bothered me at all, but was a tiny bit sore and my arch hurt A LOT on Monday, but overall and excellent workout.  Totally kicked my butt, though - I ended up taking a nap after dropping K off at track camp that afternoon.

To summarize:

Woo-hoo!!! I made it through the first week with scheduled brick workouts!  I also had a follow-up with my sports med doc on Monday and even though I'm not 100% healed from my stress reaction and I've started to develop some planar fasciitis-type issues, he's discharged me from regular checks.  I'm to continue to ice and roll, go to the chiro for active-release technique therapy, and progress my runs as tolerated.  We also spent a good deal of time talking about my 1/2 marathon training that will start in August.  Basically he put the kabosh on a 4-5 day a week running training plan and has encouraged me to look into the plans outlined in the book Run Less Run Faster.  I used a similar plan when training for my full marathon, so I think I'll like it.  The gist is to run 3 quality runs per week (speed work, tempo, long/slow distance) and cross train 2-3 times per week. I picked up the book yesterday and hope to start reading today.  Come August I'll be ready to dig into my training for the Wine and Dine Half Marathon at Disney World!! :)

I also answered a few more questions about myself this weekend in case you missed it :)

This coming week is a nice, easy recovery week in my training and then I'm on vacation.  I'm hoping the time away does me some good mentally but doesn't put too much of a dent in my training because my tri is only about a month away - EEK!

How was your week of healthy living? Tell me one thing you did this week to make you stronger, faster or healthier...