My best week of training EVER

I had a lull in my training after going to NY getting a little ill. I tried to work out, even when I returned by I constantly fell weak and dizzy. So I eased my way back in my workout and this is how things unfolded.
My training week started last week Sunday with an 18 mile bike with Rebecca and her friend Shani. The ride was through Virginia with some really nice hills, turns and scenery. I tried to keep a 12mph pace and for the most part, that was successful.

Monday, I went to the gym to do some running. Was having a headache so decided to skip the track. Though it was the treadmill, I did a great run for 30mins. I added some strength and core training and had a fabulous time.

Tuesday, I had my swim coaching. My coach had me working more on my technique and I realized I was not pushing behind to get maximum use of my reach.

Wednesday, OFF day.

Thursday, it was back to the pool to practice my drills. I ventured into deeper waters to get accustomed to that. I practiced my technique : breathing, kicking and my pull. I wasn't counting laps, as I just wanted to improve my technique with each length I swam.

Friday- It was back to the bike. This time I racked up 28 miles. I went on the Crescent Trail with my friend Shurouq. It was a nice warm day, and it took me two bottles of gaterade to stay hydrated. (Note to self - I need sunshades, as pollen and blossoms were raging war). On the way to Bethesda, I kept a 10-12mph pace on a slight incline. On the way back my pace was around 15-18mph. Wow, I loved it!

Today, Saturday I have a basic technique swim clinic with an excellent swim coach. I'm hoping to gain a few more skills and improve on my swimming. Class is from 12-2 (just realized after going to Tri Unify's site to verify time for blog.

Tomorrow, Sunday, I bike with Gregg through Rock Creek Park from 10am.

Monday - Run

Tuesday - swim

Wednesday - OFF

Summary of past few days and the week to come

Saturday: Biked total of 26 miles.

Sunday: REST

Monday (today) : swim 8 sets of 2 laps (4lengths each) with about one minute rest in between.
Today's swim showed even more progression, thanks to Adrian, one of the lifeguards who gave me this drill to do. When he told me to do 2 laps, almost non-stop, I was wondering if I would be able to make it. However, I figured I would just go for it and see how it went. I used a pull buoy, placed between my leg, and simply used arm movements and rotated my body.
I'm getting it, and I'm so excited.


The rest of the week

Tuesday: Swim coaching - 45mins
Wednesday: Run - 3 miles (maintain 12min mile or less)
Thursday: Swim - 1 hour
Friday: Run - 3 miles (maintain 12min mile or less
Saturday: Bike - 1 hour
Sunday: Bike - 1 hour

Monday: REST

12 min mile

Today's run workout was aimed at completing three miles with a target time of 30mins. I realized that based on my conditioning, I wasn't able to do a 10min mile, so I aimed to maintain 3min laps around the 400 meter track. I did my one lap warm up and then stretched and then I was ready to go.

Laps 1-3 - Feeling good and keeping within the pace.
Laps 4-6 - Slowing down, but speeding back up to maintain the pace. Hydration included.
Laps 5-8 - Above a 3min lap pace and trying to push myself to keep up.
Laps 9-10 - Falling off the pace and now a 1:30 behind. Focusing on slowing my breathing down
Lap 11 - Telling myself only one lap more to go...increase speed a bit
Lap 12 - Final lap, legs tired but speeding up a little, sprint final 100m to finish

Finish time - 37:30 - 3 miles

Walk one lap to cool down, and then stretch.

Run workout (10min mile)

Sunday, I went to the track near home for a run. I ran 2 laps for warm-ups and then stretched. I didn't exactly plan how far I was going to run, but my target was to run for 30mins. I started and by the 3rd lap I was feeling it in my shin. I had suffered a shin injury playing soccer in high school, and that had prevented me from running track in college. So I've always been concerned when my shin starts hurting.



However, I didn't want to give up so I pushed through. I met a guy around lap 5, and we jogged together and talked. I didn't mind, especially since you really should be able to talk while you run.
Before I knew it, lap 12 was coming up and I was sprinting the last 100metre of my 3 mile run. My run was completed in 30mins.

So now I have a target. I should be going running tomorrow morning, if the weather allows it. My aim is to take a minute off my total time and my ultimate goal is to run a 7-8min mile by June.

And so it begins!

Work out tracking

Tuesday, January 19 >>>> Track Work out.

Warm up by running one lap (400 meters), with stretches

Ran 25 mins, 8-10 laps ( I lost count)

Walk one lap

Warm down by running 2 laps

Stretch

Abdominals and push ups

Stretch

End of workout