Week of 2.16.2009 - Recap

A big week for sure. This will kind of a boring post to most people... it's just all about training. One of the most challenging weeks I have had in a while. It took that last couple of weeks of gradually building up my volume but I am handling it pretty well. Here's what my week looked like... training-wise.

Monday (in AZ):
AM - 57 min/6.5 mile gnarly trail run
- great run on Sunrise Peak. Plan was to just go easy but the trail was just way too nice.

AM - 15 min core right after run
- quick and to the point.
PM - 1:30/14 mile MTB at McDowell Mtn Park
- Beth and I cruised around the park. She killed it. I rode all 3 loops.

Tuesday (back home):
PM - 58 min/7.7 mile trail run with "hard" intervals (3 x 3-2-1)
- I got out on the trails after driving back from AZ. It felt good to shake out the legs after being in the car for too long.

Wednesday:
AM: 1:31/13.27 mile MTB, 3 x 10-15 min climbs - Big Gears
- good times and was riding solid.

Lunch: 45 min Strength, core, myrtyl
PM: 43 min/5.7 mile run - lululemon group run
- good trail loop with a fair of amount of climbing.

Thursday:
AM - 1:11/10.6 mile - Run - Track workout
1.5 mile warm-up to track
2 x 100m stride
1 x mile (5:16)
800 easy jog
4 mile tempo (23:03)
800 easy jog
8 x 100m strides/100m recovery (1 mile)
1.5 c/d
- hard workout but stayed within myself. I can't wait to get to the point that I can really nail one of these sessions.

Lunch - 45 min/2000 yard - Swim - Lots of pulling.
- legs were jacked from morning run. tired.
PM: - 15 min core - at home watching TV
- getting it done.

Friday:
AM - 1:33/25.75 mile Road Ride - Tempo/Paper route ride.
- a good ride. didn't feel great but still hitting power numbers. No improvement over last week.
Lunch - 40 min/2000 yard swim - tempo/threshold (800 WU, 4 x (4x50, 1x100)
- good swim. easily making intervals. Kind of surprised. Nice and warm.

Saturday:
AM - 3:53/34 mile MTB - Long ride with tons of climbing (8,642ft.).
- hard ass ride. Ryan joined for the first 1:15 but then had pull the plug because he wasn't feeling good. I am stoked I got it done.... bonking at the end. Good prep for Counting Coup.

PM - 30 min/4.06 mile Run - San Elijo Lagoon.
- I decided to not run off the bike and just refuel. I hit the lagoon just before dark and felt great. Definitely a run where I could have kept going. Playing it smart. Already a big week of running.

Sunday:
AM - 1:33/11 Mile Run - Hilly Trails - 3,247 ft of climbing
- Ran the local trails and one new climb/descent... super steep!

AM - 45 min strength/core/myrtl - hit the gym right after run.
PM - 1:05/10.8 Mile MTB (single speed)- Mellow. Good crew cruising around Lake Hodges. Good times and beers afterward.

Total Time: 18:48
Swim Distance: 4000 yards (2 swims)
Road Bike Distance: 25.75 miles (1 ride)
Mountain Bike Distance: 72 miles (4 rides)
Run Distance: 45.58 (6 runs)
Strength/core: 4 sessions

All in all a pretty huge week for me but I feel good and will have plenty of time to recover as I travel to New Jersey mon-weds for work this week.

The ride this afternoon was killer. Beth and I set this up and had quite a few people show up and there would have definitely been more if the TOC wasn't ending just up the road. We are going to try to set this once a month if possible. There's not better way to end the week and than riding mountain bikes with friends and then enjoying a couple of cold beers and Mexican food afterward.

First race on the 2009 season next Sunday. Can't wait.