weekend update (and dang, it's Wednesday already)

I last posted showing off my elated emotions on a great week of training (at the time) with hopes of continuing it on Saturday morning....I was successful!

Saturday morning I woke to a very cloudy, almost foggy with a very slight mist, 45 degree day. Perfect. I strapped on my Fuel Belt, grabbed a Gu (Vanilla Bean, and should have grabbed two), put on my favorite hat (sunglasses on top just in case; never needed them) and out the door I went with my Garmin too. My plan was at least 1:30 and to not look at my pace. I wanted to run by feel. This was easier than I thought it would be as I am usually obsessed with my pace. I ended up going 10 miles and my average pace was slightly faster than my last outdoor run (two weeks prior) which was shorter and my average HR was 1 BPM (a lot, I know ;) ) slower on the 10 miler. Progress? I believe so. I did not get in the 3rd weekly swim on Sunday, but I did force myself back on the bike for an easy 60 minutes to get my weekly total to 10 hours. This helped me mentally but may have affected the quads a little...

Moral of the story: long ride on Friday morning followed by ice bath followed by long run the next day (no ice bath post run, sadly) = good chunk of training.

I did have some mild quad soreness Monday morning which I sort of shook out with a 15' jog on the TM and also did some UE TB exercises. I've been sort of lacking in the strength training lately. My plan for the week is around 13 hours total - by far my biggest week in as long as I can remember. These are the workouts I want/need to get in (time followed by actual workout) and next to that is the day/time I have planned to do them based on my work schedule as well as how my body typically responds to training.

SWIM
1:00 Form (Thurs AM)
1:00 E2 (Sun AM)
1:15 E3 (Tues AM) DONE!

BIKE
1:15 E2 (Wed AM and part of a BRICK by choice) DONE!
1:30 S4 (Sun PM)
4:00 (will be happy with 3:30) E3 (Fri AM)

RUN
1:00 M2,3Z (Wed AM and part of a BRICK by choice) DONE!
:30 S2 (Mon AM) (just did an easy :15) DONE!
1:45 E2 (Sat AM)

Today's BRICK was great - perhaps another BT workout I believe. I want to go hard and get the ~13 hours in this week, recovery/easy next week and the week after is a RACE week!

To be successful with this I need to remember the following:
*Ice bath OFTEN
*No Garbage IN = No Garbage OUT
*Rest and Recovery as needed

To end - I would love one of these vending machines in my kitchen!