Base Training Week 4

Monday – Swim 2700 yards and Heather’s Kona Core Workout

  • Actual – I did the core workout that morning.  I was able to do half the “dead bug” exercises with my legs fully extended.  I’m making progress.  I swam 2700 yards after work.  It felt good and went by pretty fast.  Swam at the Hixson YMCA, not too crowded – but there was a high school couple that was making out in the lap pool.  Seriously…..disgusting!!!

Tuesday – Run and Leg weight workout

  • Run Workout: After the warmup the main set: 3×5 min low zone 3 w/ 2 min walk/jog between sets.  Then 8×30 sec sprints uphill w/ 4 min recovery between.  Cool down
  • Actual –  My first thought on this workout was 8 HILL SPRINT REPEATS!!!!!  I felt really good on this run, but hill repeats 4-5 I struggled a little.  However I finally recovered and did well on the rest of the hill repeats.

Wednesday – Bike on Trainer w/ single leg drills

  • Actual –  This was supposed to be an easy trainer right with single leg drills.  What I found out later keeping 80-90 rpm, I could use light resistance….no wonder this felt hard.  I was using pretty good resistance.  HA!  I will know for next time!!

Thursday – Run

  • Run Workout – Warm up….Main Set: 6×3-4 min RPE 7 w/ 2-3 min walking between sets, then cool down
  • Actual – I am really starting to enjoy these types of workouts.  I could only hold the hard part of the run for 3 minutes.  Next time I will shoot for 4 minutes.  By the times you can tell when I was running up a slight hill.  Which I am really happy with because a month ago I could not hold this pace.  9:18, 8:41, 9:35, 10:06, 8:53, 10:28

Friday – Bike 1:30 casual pace in zones 1-2, enjoy the fall weather

  • Actual – This workout did not happen.  I ended up painting the front porch and mowing yards.  After all that was finished it was too late to ride and I was too tired.  I did an easy spin bike ride at the YMCA Saturday, just for an hour.

Saturday – Run 10 miles, Heather’s Kona Core Workout

  • Run Workout – After the warm up 1.5 miles, Main Set: Intervals repeat each set twice, 0.5 mile @ 9:43, recover 0.25 miles, 0.5 mile @9:32, recover 0.25 miles, 0.5 mile @ 9:21, recover 0.25 miles, 0.5 mile @ 9:10, recover 0.25 miles, 0.5 mile @ 8:55, recover 0.25 miles, cool down 1 mile
  • Actual – This was the run from hell.  My stomach had been bothering me all day, so I decided to wait until later in the day to run.  The weather here was freezing, 30 degrees with 20 mph wind all day.  When I finally got out to run I tried to hold a steady pace for my 0.5 mile fast runs but I had to walk the 0.25 recovery because my stomach was still giving me issues.  However, I got the entire 10 miles in!!!  10:00, 10:26, 10:36, 10:03, 10:41, 9:56, 10:29, 10:06, 10:09, 9:56

Sunday – Swim 2,000 yards

  • Actual – I actually did this on Saturday because it was so rainy in Chattanooga.  I felt good the entire time.  I actually zoned out and ended up swimming 2300 yards.

All in all I had a good week.  I really wish I could have gotten out to ride Friday because the weather was perfect!!!  I’m looking forward to a rest day next week because I am completely exhausted.

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