Gotta get focused.

Thinks were looking great initially with the new year.. Work seems to always throw a curve ball my way.. Grrrrrrr.. When i start ti get in a groove.. Murphy has a tendency to show up alot..

But, today i ran for first time.. It felt so good run sucks it was on a treadmill. But oh well.. I suppose to do a 45 min run with a RPE of 3..  I did 4.53 miles in 43:25 mins.  I was running out of gas.. I walked last min and some change to get HR down.

Was suppose to swim after run.. Walked to pool afterwards.. Pool was really busy.. No lanes.. So many kids, you would think it was summer break.  So i didnt swim. Went and stretched for about 20 minutes.

I plan to start splitting up my workouts.. Seems like i dont have enough time to fit it all in the evenings.. I hate daylight saving simetimes..

Speed work

Today was suppose to be a brick.. 

It was raining and cold out. So i jumped on the dreadmill.. Good old speed intervals..  Typical one mile warm up. The started the torture..  One qtr mile on (80-90%) RPE one qtr off (60-65%).  I did this 8 times, then a 1 mile cool down.

I got hungry right after.. So i didnt eat enough before working out.. I was suppose to swim. I didnt bring wallet to purchase something like a power bar..  I went to the pool.. And looked around.. I was full of people.. People never want to share lanes.. Then there was a class with 6 people that occupied 2 lanes and swim lessons the took two lanes as well.... Gggggrrrrrrrrrrrrrr

Next time

Saturdays ride

Saturdays was one of many challenges.  So i meet a friend from tri group to knock out a 30 plus mile ride..  So, i go to meet him, i slowed on my bike, and my foot didnt come unclipped.. I was like oh shit, im going to bust my ass..  So i scramble to unclip.. Finally my feet come out.. So we (mat and i), talk for a bit, then decide to take off.  So i try clipping in left foot.. Damn, its broke.. Now what do i do.. I drove to get a ride in.. So fuck it im going.. I had enough cleat to stabilize my foot on pedal..

So we are off on this trek torture.  It felt good.. I was crusing, gradually gaining speed.. Matt passes me, we steady at about 20 mph..  Lets were feeling pretty good. So im hold in his.. His speeds were up and down.. So i passed him so i could pull some.. Then i looked down saw that i was going 22.. I backed off.. He caught up. We cruised..  Legs were feeling really good.. I was very surprised.  HR hung around 150 or so.. We turn on Balahack.. Holy shit, the headwind was killer..  This was bad for me. I couldnt drive me legs.. Everytime i pushed my left leg down. Foot slipped off pedal and bike turned right (towards a deep ditch)..  So i had to gear up to gain cadence speed then back down to get some bike speed. 

Started to feel some aches in my leg.. Only the left.. So told matt all i had was trip back to car.. Headwinds and broken cleat made it rough.

So 22.25 miles later.. 1hr 15mins.  Not bad for one legs..

Great ride, felt good. Breathing was stellar.  Overall conditioning wasnt to bad.. Shocked.

Great day

I had a great workout today.  It was a swim and a bike today..

Swim workout was really tough..  400m warm up, 8 x 100s main set, 150 cool down..  My main goal was to finish it.. i didn't care how long it took..  workout took about 45 mins..  im ok with that.

so the warmup.. felt good, shoulders were on fire about 250m mark..  breathing and pace was comfortable.  some where, i started speeding up.. i guess its a mental thing..  finished the warmup..  Started the Main set...
Now, my plan was to relax and concentrate on stroke and pulling while maintaining a decent pace. 

So, i get through first 4.. i was breathing like i just ran the sprint of my life..  I was like shit.. HR was up and it took about 30sec between each to get myself together..  The last 4, felt a lot easier.. i guess i had settled into the workout..  breathing was easier.. and i recovered a little faster.

cool down, was the easiest of all..  150m.. 6 x 25m...  10 secs between each..

after the pool.. when to get on a spin bike for 20 mins..   i was suppose to do 45 mins, but im suppose to ride outside tomorrow. so i wanted to save my legs.  i did some single leg drills on 30.. some 20s sprints on 50. 

pretty stoked about outside ride tomorrow... whooooo hoooooooo

On the Path to success...

Its been a while since i have blogged here..  So this shall be a long entry...

Mon:

First workout of the New year.. It felt pretty good to get out and run.  I was a little cold out, so i had to break out the running tights.  The first two mile felt really good.  2 mile split was 18:23..  Then started to feel the burn of not running in a long time.  Lungs started burning and quads started to fatigue. Good thing the run was almost over, because it began to really suck..  So back from run, then had to move on to the bike.  I jumped on a spin for about 15 mins.. yeah it was short.. i was running out of gas.. So I did some high rpm spinning just to loosen the legs  from run..   After spin, i felt  i could do something else.  So i jumped on the new elliptical..  cranked out 2 miles on that thing.. SHIT that was tough.. felt harder than the run.

Tues:

Day 2.. Feeling awesome and motivated for workout.  Started on the treadmill. 30 mins.. after i finished working out. i looked at schedule i was suppose to do 45 mins.. DAMN IT!!!  On the treadmill, i did a mile warm up at 9:40 pace..  felt ok. After warm up, i started to intervals at every 3rd 100..  Interval speeds were between 8:30-7:00 pace.  After that shifted to doing intervals on every other 200m.. speeds were 7:30-7:00 pace.  that finished up the run.. Legs felt great afterwards..

Now off to the pool.  i was suppose to do a long workout.. 800 warm up, 1000 main set, and 150 cooldown.  I called an audible did 20 x 50s..  considering i haven't been in pool much seemed to be best option.  The first 10 felt good..  breathing was surprising ok.. shoulders and lats were good.  The second 10, sucked ass..  so i sped up and incorporated the flip turn... i got tired a lot faster but the workout was finished and i was happy about it..   After workout.. sat around until i dried off.

Wed: 

I had another swim workout..  looks like the stars werent aligned.. A light broke and fell into the pool.
So know swim.. It was a little to cold to go running.. (like 26 degrees) UMMMM HEEEELLLLLL no.. i couldnt switch and do something else because i promised to run on thursday.  wore wrong shorts to jump on the bike and didn't bring spin shoes.  So i went home...  :) i know lazy right.. lol

Thurs:

 A day of triumph.  I went for a run with Sammy.  i had no expectation about how far we were gonna go.. because i haven't really run much.. last months run volume was in the toilet.  i think i may have run like 20 miles last month..  but nevertheless who knows.  I wanted her to set the pace.  She ran beside me.  We are cruising.. all i hear is music and breathing.. so i look over to see if she was ok. she looked ok and strong.  around the 1.75 mark... i got into a groove.. and i started to pull away.. i just felt good..  i didnt hear music and breathing.. so i looked back.. SHIT, i left her behind. i wasn't on purpose..  2 miles.. whoooo hoooooooo.. This time she was tired her breathing was pretty labored..  so looked at and gave hand gestures for her to slow down and get her breathing together.. Got her to take some deep breathes.. and we were on our way.  On way back in my Tibialis Anterior began to get tight.. so i had to stop briefly to stretch it out..  we took back off..  we got to the bridge on Brambleton.. i began to pull away again..  mile 4 whoooo hooooo.  i stopped to see if she wanted to continue.  i was stretching..  she said lets go..
i told to keep going, id catch her.  we then took out again..  physically i was feeling pretty good other than muscle tightness...  man the temp, took a chance.. got a lil cold out there.. the breeze of the water gave me chillss... brrrrrrrrrr it was time to get moving.. so i sped up a little.  Took one last walk break.. then we were off to complete this long ass unanticipated cold run..

Good thing tomorrow is a bike day. My legs are gonna hurt in the morning.