A Rendezvous with Sneakers

After looking back at the posts I’ve written, I realized I go through “phases” with this blog: periods of time where I don’t write anything at all, and then times where I write numerous posts in one week (like today, when it just so happens that I am finishing two in one day) What can I say? I have things I want to share! And so does my cat Lucky as seen by the picture below.

My cat felt the need to help with post writing I guess.

Training

Someone I work with asked what my training schedule is like. So, I figured I would post a recent training week. I try my best to do everything before 4pm on days I have off, so that I can spend my afternoons/ evenings annoying my man 😛

bike ( 2 bikes)
• LSD.  70 miles
average cadence on the flats should be 80-90 rpm. Pick a gear that allows you to do this easily while staying within target HR.

• muscular strength = turbo.
Warmup = 15:00.  include 4 x :30 @ 100 rpm
Main set = 4 x 5:00 as 2:00 big gear seated at 60 rpm / 1:00 fast spin (easier gear) @ 100 rpm  / 2:00 big gear standing at 50-60 rpm.  All at HR low zone 3. 2:00 easy recovery spin between each 5:00 interval.
Recovery spin 5:00 then do:  5 x 2:00 @ 90 rpm with 2:00 RI

Run  (3 runs)
•  T-run = 15 minutes. Post muscular strength workout.
•  LSD = 15 miles.
•  Speed.  30 minute run — include 8 x 1:00 pickups at zone 3 (not a full out effort) with 2:00-3:00 zone 2 running between.

Swim  (2 swims)
•  Aerobic.  2700 yards
Warmup = 10 x 50 yards as (2 strokes free then 2 strokes 1-arm then 2 strokes free then 2 strokes other arm) :10 RI between every 50 yards.
Main set = 15 x 100 pull on the :15 RI   then:  10 x 50 as (kick only on one side (use zoomers) / 25 one-arm stroke) on the :10 RI. Alternate sides.
Cooldown = back stroke or easy kick board for 200 yards.

• Speed  2350 yards
Warmup = 3 x 200 focusing on tech while swimming.
Main set = 12 x 100 yards fast on the :20 RI.. Do each 100 yards as: 50 yards moderate pace / 25 yards hard — approx 80% effort / 25 yards easy.
Cooldown = back stroke or easy kick board for 200 yards.


Core (at home)  (2 core)
Side Planks — 3 x 20 seconds per side with :10 RI
Prone Planks — 3 x 45 seconds with :10 RI
Lower abs (rock hollows / flutter kicks / reverse curls) — your choice 3 x 15 reps
Crunches — 3 x 20 reps
Quadruped extensions – 5 times alternating sides. 10 second hold per side ( http://www.acefitness.org/acefit/exercise-library-details/1/14/ )

Strength  (1-2 sessions)
Air Squats  15 reps
Walking lunges 20 steps
Hamstrings 15 reps

So, that is what a week looks like! (And yes, squats are my nemesis).

Things Other than Training

Kevin’s job has allowed him to have some short work weeks, meaning we’ve gotten to spend some mid-week time together, which is fantastic, since I miss out on seeing him weekends and days that I work. From hikes to dining out to road rides enjoying the last of the nice weather before winter arrives.

My first ever Budda bowl…sans bowl

Date night!Best veggie burgers around…And amazing parmesan frites

Last short sleeved ride of the season

Good thing he knows where the trails are

Last week I got my very first tri bike, and it sure is a beauty. I’ve been drooling over these bikes for a very long time, and finally decided to bite the bullet and get one. I’ll be spending long hours on this, and have done duathlons/ triathlons for four years without signs of stopping in the near future, so why not get a sport-specific bicycle? Isn’t it gorgeous?

I managed to finish all of my holiday shopping yesterday! This time of year is my favorite (except the weather) and christmas shopping simply makes me happy. I wanted to buy everything at HomeGoods but managed to have (some) self control 🙂 Christmas music is now playing on the radio–I admit  my holiday pandora radio station is allowed to be on during my commute home after work in the evenings– and I even saw some christmas lights outside! Yes, it was too early to have Christmas decorations in the stores before Halloween. But now, in my books, it is a-okay to have everything Christmas out! Ohh, the joys of being a holiday-loving dork like myself. I am not ashamed.

Oh how I wanted a sparkly dancing ballerina deer

Well, I should get to the pool! Enjoy the rest of your week!