Registered: May 03, 2005
Location: Reston, US
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Saturday, Nov 22, 2014
Run 40 min, 5.0 mi
warmup run from home to Herndon CC. Little longer than needed and barely made it in time. Couple short bursts to loosen legs. felt pretty fesh but barely made it in time.
Run 19 min 27 sec, 3.1 mi
Felt pretty good and strong throughout, probably a lil dehydrated but couldn't do much about it. Got stuck behind and had to weave a lot in first mile. Almost caught Baldwin. Make up about 30yds per mile. Won a pie for 2nd place in AG.
Friday, Nov 21, 2014
Run 7 min 30 sec, 1.0 mi
straight fast run.
15min warmup level 12-14, then 20 x 1min @330 watts with 1min recovery @200 watts. 5 min cool down. Straight to hard short brick run.
full compliment of weights. hot legs and upper body particularly hard.
Thursday, Nov 20, 2014
Run 8 min, 1.0 mi
IM pace short brick run. Right plantar getting worse. Going to take it easy with this taper and all.
Slight progression but kept power around 200 watts. Did lots of spin ups and one-leg drills near end. Straight to run.
Wednesday, Nov 19, 2014
Swim 44 min, 2400.0 yds
Started out pretty poorly and tight. Disappointed going over 8 in warmup (8:06), but got better. Full warmup then 12 x 25 in :20 on :30. Skipped fist drill but band and buoy was solid at :40 throughout.
Run 51 min 56 sec, 6.5 mi
Progression run. started 7.0 then added .2 every mile. Felt pretty easy throughout. Feeling a lil tenderness last couple days on right plantar. Got to work on keeping feet strong.
10min warmup at level 12, then 10min progression at 13-16. Last 10min cool down with spin ups and 3 x one-leg drills for :30. Went straight to brick run.
Tuesday, Nov 18, 2014
Swim 47 min, 2700.0 yds
Getting the groove. Opening 500 in 7:56, then full warmup, then 500 fist in 7:25 then did an east 2 x 100 in 1:30 and 1:29, would have gone longer but ran out of time. Keep building.
Run 19 min 48 sec, 2.5 mi
IM marathon pace brick run. Went straight to weights after run.
15min warmup level 12-14, then 10 x 2min @ level 17 (300 watts) with 2min recovery @ level 12 (200 watts), 5 min cool down with 1 min high RMP spinout and 2 x :30 one-leg drills. Straight to short brick run,
full compliment of weights. really worked lower body and core pretty well. Upper body was a lil rushed. Didn't do pull-ups