Week 3.1.10 Recap
8.03.2010
First week of March (first week of second Base Phase) went off without a hitch. Definitely my best week of training of 2010. Monday I hit the gym for a heavy strength session followed by a one-hour massage. Tuesday I was back at Masters Swim for the first time since October. It was rough adjusting to the 5 am wake-up call, but it felt good to be back in the 50-meter pool following feet. Suprisingly I was able to hang onto Hairy Jason’ss feet for most of the swim. I asked him half way through if he was pushing or cruising and he said pushing. That tell’s me I’m improving in the water! After the swim on Tuesday I hit the treadmill for speed intervals followed by a 15 minute hill-climb across the street up Green Mountain to the radio towers. Finished up the run with an easy downhill cruise and a little foam roller time to work out the kinks. Solid run sesh! Later that evening was Trainer Workout 9A with some LT efforts followed by Vo2 intervals on the bike.
Wednesday I was back in the pool for a speed swim with short fast intervals followed by a hefty pull set. After the swim I was back on the bike for a 3 hour ride up and around Evergreen and Lookout Mountain. Getting back home I threw on the running shoes and hit the roads for a 15 minute transition run. First of the season. Later that evening I was back on the foam roller and yoga stretches to loosen up before bed. Thursday was another 5 am wake-up call for Masters. I was a little less fresh today and swam down a lane to keep things under control. Later that morning I hit the track for some mile repeats. First track sesh of the year. Wasn’t thinking I’d be up for much, since the previous weeks of treadmill milers were so brutal and the legs were tired. However to my surprise I managed to pull off a series of sub 5:40 miles which I was very happy about. That evening was Trainer 9B with more intervals and by this time I was feeling the fatigue a bit.
Friday was lighter with a race-pace swim of 4×400 meters coming in on 5:50 and leaving on 6:30. Feeling strong in the pool. Hit the weight room following the swim for some endurance and power sets and another foam roller/stretch session. Saturday am, back in the pool for Masters again (7:00 am this time). After the swim I was gassed. Had my long run planned but opted for a 90 minute nap after lunch. Upon awakening I felt much better and hit the trails for 10 miles. Legs held up well despite the speed work and lack of run volume lately. Maybe the snowshoe races helped? Sunday was another beautiful day to cap off the best week of weather we’ve had in a long time. I got in 3 hours on the bike with strength intervals on Lookout Mountain followed by another 15 min transition run.
Great week of training. 23 hours total. I’m feeling good today and looking to repeat two more solid weeks of this kind of quality work before gearing up for my Race Prep Phase.
CW
solid week! very motivating. keep it up. can’t wait to see what goes down during the xterra season this year. my money is on you!