Just getting ready to bottle our second batch of brew: found an hour to head out to Bally's
Note: having a gym for winter is very motivating. I never have to worry about the cold!
Planned to do a triple (or a Double Brick, as it were) and at race pace as much as possible.
Hit the pool quickly:
SWIM
- DURATION:09m
- DISTANCE:300.00 yards
- PACE:03m /100 yards
- TIME:3:45 PM
I didn't try any crawl or anything special, just what I'm most comfortable with, back stroke and back crawl. Worked at swimming hard the entire six laps. Pretty good time! Need that waterproof watch that I ordered on Amazon for $4, should be here soon!
Next headed for the bike. The Spin Class is reaping dividends: I think it's hard to work hard on a dumb stationary bike with no change in scenery. The Spin Class gives you a way to work hard, as if you were completing an actual ride with a start, finish, and hills. Stationary bike is mind-numbing and de-inspiring. But thinking about the Spin Class paces, I worked hard on the bike for four miles, close to race pace.
BIKE
- DURATION:11m
- DISTANCE:4.00 miles
- PACE:21.80 Mi/hr
- TIME:4:00 PM
When I went for the run, I aimed again at 10-minute miles, built up to speed as fast as possible. Treadmills are weird, so unnatural. I cranked quickly up to pace and then scrambled, struggled and gasped my way to 0.3 miles. Actually did it!
RUN
- DURATION:03m
- DISTANCE:0.30 miles
- PACE:10m /Mi
- TIME:4:16 PM
I could NOT get into a rhythm: my breathing never settled into a groove with my arms and legs. The treadmill is awkward in that sense: if I was running on the ground, I could slow down until my breathing matched my movements. But yet I want to push up to race pace so I just kept at it. At this rate -- increasing a tenth of a mile per week -- how long will it get for me to run 3 miles at that pace? Best not to calculate that out. I do have plenty of time!
Got back in time to bottle brew! What fun we had!
http://instagram.com/p/hHoOG1teAj/
Talked with Miriam and Jaime about alternating sprints and distance workouts. Jaime says to run a 3-mile race you should aim your distance workout at 5 miles. I don't know if I'm being overprotective in vain or not: I don't want to run too much because I'm concerned about injuries and whatnot. I've had heel pain and such things before. Aiming to build up stamina and things like that with as few actual miles as possible. Is that possible? We'll just have to see...
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