Week of 3/15

Monday - Off.

Tuesday - Afternoon arms workout. Bumped up 5 - 10 lbs on everything. Built too much lactic. Did core workout with track team at practice. Then, 5 pm T2G ride (10 miles at warm up/cool down, 20 miles @ 21.8 MPH). Felt great on flats, hills hurt more then normal.

Wednesday - AM swim. Bonked. 200 m warm up. Timed 500 m (11:59, dropped 40 seconds from last week). 3 X 50m sprints (39, 47, 58). My arms were dead from lifting yesterday. Set out to do a 250m with mo wall pushes...only made it150 meters and instructor told me to stop. I was so dead, my form went to hell in a hand basket. Did a 100 m cool down. No lifting today, probably no mtn ride tonight. Over training????

So much for no tmn ride..Brad and I searched out evey dry hill in Brandywine. I felt every drop of lactic in my quads for the T2G ride. And for some odd reason, all this darn traning, and I keep gaining weight...WTF?


Thursday - AM spin. Darn bike was a pain. Didn't help I was only at 40% coming into the class. Will do core work today, but not lifting again until Friday after the swim. I want to be fresh for my am swim session tomorrow. No more bonking.

Friday - AM swim, life back and shoulders, core workout.
So, when I walked in the door at 5 am, I said I will break 11 minutes in the 500m swim today. And I did, 10:59. Goly I love making progress ;)

Saturday - Off.

Sunday - 2010 CR Half Marathon (13.1 miles). Let it be noted, I am running for distance and pace....not time. No sub 100 minute this year.

Update: Ran a 1:56. 8:51/mile pace. Quite happy to see my body can go 13.1 rough miles on biking/swimming taring alone. Need to incorporate more running as the weather breaks into my training program.