Swim Training

Started the day at Liberty today - Did the recommended swim workout:

200 - warm up
100 - 25 easy 25 hard x 2
200 - 50 easy 50 hard x2
150 - 75 easy x 2
200 - 100 easy x 2
100 - cooldown

950 m total

Speed Training

Did speedwork at our weekly training session with Mark. Did 200 - 400 - 800 at 6:40 pace for a total of 1.5 miles.

Followed this with core strength and free weight work. Painful.

Tri-Fit Clinic

Still sick, but finally had a good night's sleep. Tri-Fit clinic today included 800m swimming followed by 30 minutes of spinning. Used a heart rate monitor and gradually built up to our personal max. It appears that mine is about 175bpm, but it was really difficult getting up there. I lingered around 150 (with effort). Overall, tri-clinic kicks ass and I burned a million calories.

Fatigue (still)

This morning went to Liberty for 2 miles on the treadmill (s-l-o-w) and 2 miles outside. Never felt right. Still exhausted and sick.

Fatigue

I'm spent. Exhausted. And sick. Did 3.2 miles today on a Westin treadmill and felt like I ran a marathon.

The 7-minute Mile

Worked with Mark for one hour today. It was painful and amazing. We started with speed training (me only, Bonnie already had a run). Mark asked me to try to run an 8:00 mile. I told him that I've never done it, but I'm up for trying it. He gave me split times that added up to a goal time of 7:30. I made it! I ran a 7:08 mile today. I didn't think I was capable of that - and it wasn't nearly as painful as I thought that it would be.

After the run, we did weights, then about 30 minutes of core. I have never sweat so much in my life. During my push-ups, the sweat was dripping off my nose and onto the mat. I loved it.

After training, I swam for about 20 minutes (12 laps?) and Bonnie helped me with my form. It felt so much better than yesterday. There is hope for my swimming after all.

Tri-Fit Clinic

Today was the first day of the Tri Fit clinic. It exceeded my expectations. We started with some core strength training (my core sucks) and then did a long swim workout. It was really challenging for all of us without a great deal of swimming experience. We separated into four levels, beginner (1) to Advanced (4). I was in group 2, but that was a bit generous. In the end, we swam for forty minutes. My guess is that we did about 20 laps (1/2 mile). After running, we worked on changing quickly (transition) and then ran a mile. I came in 3rd place, although it wasn't really a race. The clinic coaches are amazing and I think they are really going to push us hard. I'm looking forward to it.

An Injury?

I can barely move. My left shoulder and neck are so stiff and painful that I can't lift my arm up to wash my hair or put a ponytail in. I ran for about 40 minutes along The Embarcado, which surprisingly, wasn't as painful as standing still. I also went and had a massage and she worked really, really hard to work several spots. She gave me total mobility, but told me not to get excited because massage is a temporary solution. Motrin is the next option.

Recovery Workout

This morning Bonnie and I were both exhausted, so we decided to forgo speed training and focus on strength training. Good workout with Mark, 30 minutes of strength, followed by 21 minutes on the treadmill - a very easy 2.75 miles. Good post-race recovery workout.

Columbus Distance Classic

Almost bailed on this race after traveling all week, getting no more than 5 hours of sleep any night, and enjoying 6 different airline flights, but decided to go out and run it easy after all. The result was a PR for me: 2:06:54 for the half marathon. Go figure.

Quick early run

3.1 miles on a hotel treadmill at 5:10am this morning.

8 miles

Ran the 8-mile Saline loop with Bonnie. She forced a faster run - so fast that I cut a full 4.5 minutes off of my personal best on that loop. Avg pace was about 9 min, but with a negative split, so quite a fast finish. It was good to be outside again

Vacation

Ran 4 easy miles this morning. Walked the parks for the rest of the day and did a lot of swimming.