I wanted to write a little bit about the workouts I've been doing lately..not all of them, because I can't remember them all! Just some of the fun ones!
Let's see..Friday was a super fun trainer workout. 90 minutes, set up in front of the TV so I could watch the ANTM marathon while riding! Best idea ever! The workout went like this: 20 min. warm-up, then 6x 1min. one-leg rotations. Those hurt! I've got to do them more often! Then into the main set of 2min./3/4/5/6//2/3/4/5 with one minute recovery between each set. I tried to keep the rep effort levels somewhere between tempo and TT effort..kind of hard to gauge without a HR monitor, but I worked hard and that's what matters most! After that it was 3min. easy, then 5x 1min. hard/ 30sec. easy. Then a 5min. cooldown, and that was it! Super fun workout, it definitely made me work and made me hurt, and the time seemed to fly by.
Friday's swim was also pretty good..I can't remember exactly what it was, but something like 200s/200d/200IM warm-up (with specifications I can't remember), then 6x75 with drills and IM, then 2x50, 2x50IM, 2x100, 2x100IM, 2x200, 2x200IM..then I think it was 4x50, 400pull, then some fast 50s, then 100pull cooldown. Can't remember exactly, but that was the gist of it. Some of the 200s turned into 150s for me..but still it was a good workout!
Saturday was my first race of 2011! a 10k, which is the first of a year-long monthly series. I haven't been running as much as usual lately, and haven't done any speedwork since Black Diamond in September! So I was pretty sure this race was going to be more of a 'use the environment to get through the run' type thing. I was expecting to run 8:45min. miles or so, because on my shorter runs I've been chugging along at 8:30s. Not sure why, I just haven't had much speed in my legs!
I started really conservative, and decided to run the first 5K at a very comfortable pace. I didn't look at my watch, I didn't worry about the people around me..just cruised. I was a little sleepy but didn't feel physically tired. I was so surprised when I came through the 5K mark and saw 24:25 on the clock..I thought I was running WAY slower. So I decided to see what I could pull of in the second half..and realized if I kept at that pace I could run a sub-50 minute 10k. I picked up the pace a little for the 4th mile, then at mile 5 I started going for it. I passed a few people, which really motivated me, and I ran the last half-mile or so all out. I crossed the line in 46:56! A huge PR for me, and totally unexpected! I cannot wait to run Part 2 of the series in February--hopefully I can run a 45:-something!
After the race I ran errands all afternoon, then around 4pm hit the gym for a short swim and core workout. The swim was pitiful..I was tired. Half hour easy, nothing special. Tried to focus on the technique pointers Coach Eric and my lanemates have given me..I was too tired to really figure anything out though! Then a core workout, and I was done!
Today I was supposed to ride 2hrs and run 40min. easy, but my legs are yelling NoNoNO! So I switched tomorrow's day off with today's workouts, and am going to sit on my butt watching football all day (I never thought I'd say that! Only when the Seahawks are in the Playoffs do I care about football!!).