Last week was the Craft Classic Half Marathon, so this week will be some recovery and getting ready for the next block on intense training.
Table of Contents
September 12 to September 18 – 10 Weeks to Race Day!
Monday
This was an off day.
Tuesday
Recovery Miles 1.50hrs w/ Fast Pedal
Nice and easy spin to promote blood circulation.
With in this ride get in 8X 30sec Fast Pedal (high cadence, 120+ RPM). Full recovery between. ** This is not intended to be high stress. Look at this as a
cycling drill to improve pedal stroke and cadence.Should feel very conversational in effort, RPE-5.
I decided to make this an outside ride, was curious to see what a ride at 4:30AM would be like, also I had finished Stranger Things and was not looking forward to 1.5 hours on the trainer.
Results
The ride went very well and I felt great. Much of the ride was very dark and could just barely see the white lines on the edge of the road. Think I need a good headlamp mainly for safety but also to see where I am going.
Had to cut the ride a bit short to make suer I was back in time to get everyone ready for school.
Was supposed to get in the 8 by 30 sec intervals at 120rpm. I sort of accomplished this, The
What I Learned.
The red tail light I have, only seemed to last about 1 hour or so. Need to try it on a lower setting or maybe see about getting one that lasts longer
Definately need a head light. and maybe even a second one that can go on a helmet.
Wednesday
Recovery Run 60 min
Easy does it! Last recovery session before workouts start back up.
8:00-12:00/mile. Low stress!
Results:
Thursday
Workout 1: Tempo Run 3x15min – 1.5hr total
wu: 15min easy running, 8:30/mile or slower
Main 3X15min T, RPE-8 (7:04-7:21/mile). RBI= 7min @ 8:30/mile or slower
cd: 15min easy running, 8:30/mile or slower.
Results
Workout 2: Core Workout
3X through 45sec of each -> [ regular plank, R side plank, L side plank, flutter kicks, super mans (lower back), 15 push-ups] 15 sec rest and back through.
Friday
Workout 1: Recovery Run 60 min
Lets get ready for the weekend!
8:00-12:00/mile. Low stress!
Results
Workout 2: 2,000y Endurance Swim 5×200
wu: Swim, Kick, Pull, Swim (200 each)
main: 5X200 y (100easy, 100hard). RI= 15sec
cd: 200 choice (back stroke, free, butterfly ect)
Saturday
Tempo Run 3x15min 1.5hr total
wu: 15min easy running, 8:30/mile or slower
Main 3X15min T, RPE-8 (7:04-7:21/mile). RBI= 7min @ 8:30/mile or slower
cd: 15min easy running, 8:30/mile or slower.
Sunday
Endurance Run 2.5 Hour
Progression Endurance Run ->
Start out on low end of Endurance 10:00/mile & 130 bpm for the first 1hr. Gradually progress to high end Endurance for the last 90min, 8:00/mile or faster, 145 bpm.
OK if slightly higher HR towards the end.
Results:
Summary
Looking forward to next week! See you then 🙂
Interested in Cycling, Running, Web Design, and reading reviews of products I will never buy. If you see me looking at my phone I am probably playing Pokemon Go.
To the person who stole my Fitbit, let’s keep it up. We had a great July, now is not the time to lose momentum.
