Training WK April 20 - April 26
This week I am focusing on the EN4Keys and more specifically "THE BOX" making sure to put things I CAN control inside it and leaving the rest for the birds. Inside the box making sure to CRUSH what I can accomplish and be proud of those efforts.
What is your favorite EN4Key?
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Had a good run this morning before work, just under 5 miles. Then today in the pool I had my best swim in a long time. I saw paces I haven't seen in 2 years. My stroke definitely felt a little different today than it has the past few months. This may be a result of swimming in the 50 meter pool on Saturday, I'm not sure. Whatever it is, I sure hope I can remember what I did and keep it up. Hope you're all training well.
Was going to try and get to one of the course rides in Raleigh that Mariah posted but they are sold out. Will have to drive over one day and go it alone. Let me know if anyone wants to go also and we can coordinate.
Will be seeing the Rolling stones in Raleigh on July 1 so I got that going for me....
@nemo my one thing is the ONLY thing I've ever had down pat- Hope you share it when it comes to mind
I got a good interval run in this morning before work. The 2 Z4 intervals were tough but I felt pretty good the rest of the run. After work I had a good swim. My arms were tired from yesterday's swim but I was able to keep paces that I was happy with.
I'm going home and having a glass (a bottle is glass, right) of wine! Hopefully I can resume the regularly scheduled program tomorrow.
I have had a forced recovery (read do nothing) few days. My husband got pneumonia and was home bound and saw doc last week and one lung got better but it move to the other so he is home bound another week - he is a PT . I happen to go in for a follow up visit right after the doc saw him - so she was overly paranoid about my 'cold' and thought she heard noise in my lungs so taking it easy!
Not sure which is worse - sick or working too many hours - at least neither is an injury right?!?! Cheers !!!
Today's long run for me was a bust. I had to shut it down after an hour and call it a day. No biggie, every now and then you have one of those crap days where you just gotta listen to your body and give it a break. Today was one of those days for me. Hoping I can bounce back for the weekend rides.
@John - Welcome. I did the same thing last spring since I was racing a no-name HIM in Charleston SC.
@Ann - I hope you feel better soon.
@Nemo - Smart to listen to your body. Some days are like that.
@Mariah - Maybe I can get the wife and kids to come to Raleigh on the 10th and crash the ride. I will let you know.
So, Just for fun, I looked back at last year's HIM build : my FTP was 218w and my Z5 intervals were about 250 w. This year, same workout, FTP is 259 and my Z5 intervals are in the 305-310 w range. No matter how disappointing any given workout may be, the trend over time is upwards and it is easy to lose sight of that after a disappointing workout but certainly helps me to keep it in mind.
Im going to Raleigh this weekend to ride part of the course hoping I can at least do 30-35 miles I did my longest run to date since injury today- 4 miles- can't believe THAT is my long run and it was HARD but oh well, baby steps right?
Mariah - slow and steady will get you there! I know it is frustrating as hell, but just know you will get there! I spent a large chunk of last year injured. I broke my tibia skiing in February and then, just when that healed and I could start running again, I broke a toe really, really bad. It took a long time to come back -- and patience is not really my thing -- but I got back.
Warmup: what warmup?
Main Set 1: 40 minutes strait in Zone 4
Recovery: 20 minutes in Zone 3, catching my breath but trying not to fall too far behind while she did a bunch of sprint stuff and then finally circled back to me.
Main Set 2: 35 minutes in Zone 4
Recovery: 25 minutes in Zone 3, thank God this was her cooldown as she was only riding 2 hours.
Main Set 3: 60 minutes on my own, all Zone 2, I was TOAST!
A good friend is one who kicks your ass for 2 hours, then blocks the road that leads back to your car and makes you go out and do that final hour by yourself even though she knows all you want to do is collapse!
Great stuff- I hope we can ride together again!