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April 20, 2007
Busier Bee
The weather is nice here in Pittsburgh! The sun came out! It's supposed to be in the high 60s/low 70s this weekend! All these exclamation points don't do my excitement justice!! :) My sister and brother-in-law really did bring the nice weather with them from North Carolina. They did have the audacity to suggest that it was "cold" yesterday when it was in the 50s, but I suppose we will forgive them because they were nice enough to share their southern warmth. That is as long as they don't take it back with them when the leave... :)
Yesterday I had two workouts, a fartlek and a moderate ride.
I started things off with the run on my favorite trail. It was 68 minutes total - 10 min warmup, 4x15 sec pickups w/10 sec rest, 2 min easy, 1x12 min w/5 min rest, 1x9 min w/3 min rest, 6x1 min w/30 sec rest, 6x30 sec rest w/15 sec rest, 12 min cooldown.
I started the run off feeling sort of blah. I wouldn't necessarily say fatigued, just kind of...well...blah. By the time I started the first 12 min hard part though I was pretty well warmed up. I was able to time 2 miles (one during the 12 min, one during the 9 min) at 6:26 (slightly uphill) and 6:17 (slightly downhill). I suppose I was pleased with that. I didn't really have goals in mind, I was just trying to run strong and with good form and as hard as I could without my form breaking down. The last 6x30 sec with 15 sec rest was tough! 15 secs goes by pretty quickly - that's for sure.
After I got home I ate some breakfast, got my bike ready and changed clothes for my 2:15 ride. I was very excited to ride outside. I wore tights and my heavier cycling coat because it was still only in the high 40s but by midway I was taking the sleeves off my coat to make it a vest and rolling up my sleeves. That sun makes a difference! The ride was good - about 41 miles and keeping my HR in the right zone (not too hard, not too easy). Every time I get to ride outside I really love my bike more. ;)
After all that I had the rest of the day to enjoy with my sister and bro-in-law. We ate good food, hung out and went to Phipps.
This morning I got up for my swim.
3500 yds total @YMCA
wu: 400 easy, 8x50 w/20 sec rest alt breast/free/back, 4x100 w/20 sec rest descending
ms: 4x(3x100 on 1:25, 1x50 w/1 min rest), 8x50 w/30 sec rest alt easy/fast (37, 37, 36, 35 for the fast ones), 300 pull (4:53) w/30 sec rest, 200 kick (3:13)
The 100s were to be w/5 sec rest so I just made them on a 1:25 interval because that's easier for keeping track of things.
I'm now at work but soon off to the weight room and then meeting up with my sis again. In the 60 degree weather and sun. Oh happy day.
Have a great weekend everyone!
Posted by beth at April 20, 2007 2:50 PM
Comments
Sounds like your training is going well. The bike ride sounds great. Your reaction to the child the other day was familiar, I have felt the same way and have heard the same "Run Forest Run" comment. I hope you have a great time with your sister!
Posted by: mary at April 21, 2007 8:19 AM