Okay so I am going back in time a little bit on this one. I saw how another running blogger (lazygirlrunning.com) was posting her training and it looked like a great way to do it. I though I would borrow the format.
So here is my week 1
Leading up to this week the last event I did was the Chattanooga Half Ironman. It was a lot of fun, I could have been prepared, I went into the event more concerned with enjoying it rather than focusing on time.
Needless to say after the event, I enjoyed not being on a schedule so the training up to this point was not organized.
18 Weeks to Race Day — July 18 to July 24
This was an off day. What do they say recovery is part of training not avoiding training 🙂
This was a test day to see where I was at fitness wise. It was 8 minutes all out
- Warm Up (15-20min):15 min easy running, 5 x 20 seconds Running Strides with 20 sec recovery, 2 min easy running
- Test Start strong and finish strong for the full 8min. When you reach a pace you feel you can barely maintain for the entire effort, settle into a steady rhythm. From this point forward, the effort is going to be challenging. Force the pace all the way to the end of the effort. Grind out the eight minutes and go as far as you can. Be sure not to go out too fast and fizzle at the end. On a scale of 1-10, you want to start at a 9 or 10 and finish at a 10. So give it all, but also pace wisely to give it your all.
- Warm Down 15 minutes of easy running and then stretch.
This went pretty well, the 8 minutes was a tough run and I was glad it was over. My test averaged about 7:20 min/mile. Now I know where I am at.
Later that day did my first session of strength training. Nothing super fancy just some all around good excercies
Ran 3 miles on the treadmill. This was my first run on the treadmill so just getting used to that.
Swam for 35 minutes later that day, felt good to be back in the pool.
First session of intervals. Based on my test my fast pace should be between 7:35 and 7:45
My times were sort of all over the place and was reminded what it feels like to run intervals. It is tough and you know it.
I wished the pace was more consistent but it was good just to be out there doing them.
Later that day some strength training.
3 miles back on the treadmill. This run felt a little more natural than tuesdays run. Curious what a good cadence should be on a treadmill is? Faster than normal? Slower than normal? Anyone know?
Later that day 35 minutes of swimming, had to cut it short cause I needed to pick some kids up from summer camp.
6 mile easy run at 10:00 to 10:35 pace. Felt pretty good and I had a 10:06 average pace.
2 hours of cycling. Rode out of my house and did 34 miles out and back. Nothing superfast just out to be riding.
All in all it was a good week back. I wish the running pace felt better but you have to start somewhere and I know where I am now. I am sure with more intervals everythign will start to feel more familiar.
See you next week 🙂