Monday, May 18, 2009

Week 4 Plan

Week 4, Base Phase

Monday: Rest Day

Tuesday: Swim 2500m, Run 0:30 Z2

Wednesday: Bike 0:30 Z2, quick transition, Run 0:15 Z2

Thursday: Swim 2500m, Bike 0:30 Z1 100+ rpm

Friday: Run 0:45 Z2

Saturday: Bike 1:30 Z2

Sunday: Run 1:00 Z1-Z2

TOTAL: 7 hours

Sort of a "recovery" week of sorts. Saturday & Sunday I'll be camping out of town, but plan to bring the bike, trainer, and running shoes.

End of Week 3

Woot! Only 27 more weeks! This week was generally good. I had a couple of rough days and got a little freaked out. Like "it's way too early to be this tired". But I suppose that's how IM training goes. As long as the good days outweigh the difficult ones, then I'm doing okay. This weeks plan was for 8 hours and I logged over 10. Ahead of schedule, but not overdoing it.

The Stats:
Swim - 1.17 hours (3300 meters)
Bike - 5.56 hours (80.41 miles)
Run - 3.53 hours (16.36 miles)
Transitions - 2 mins
TOTAL = 10.30 hours

Weight/Body Progress:

Weight - down 3.75 pounds for the week (3.5 pounds total)
Stomach - down 0.5 inch for the week (0.5 inch overall)
Hips - down 1.0 inch for the week (1.0 inch overall)
Thigh - no change (down 0.5 inch overall)
Bicep - down 0.25 inch (down 0.25 inch overall)

Okay, yay, finally some measurable progress!

Last Day of Week 3

About midway through Week 3 I was exhausted and couldn't WAIT for a rest day. Then suprisingly I felt pretty good after the long Saturday ride. It's amazing what a little vitamin D will do for ya. Sunday morning I planned on a LSD run (Long Slow Distance...not acid...although that would probably make for a more entertaining run) with Jessica. I always have a fun time running with her. We're a good pace for each other and because we want to actually talk, it keeps our HR in check.

Run: 9:00am, 00:51:39, 4.05 miles
Despite the early hour (for a Sunday), it was quite hot out, especially in the full sun. As much as I'm looking forward to more of this weather, it does take a bit of adjustment for training. Fun run.