Stretching, rolling, and recovery day.

Week in review:

I had a really good week.  It feels so good to be able to run again and feel like an athlete.  I feel more confident every week with my foot.  I have really focused on taking care of my body with nightly stretching and rolling and I think it has made a difference.  My left leg is not nearly as tight and I can definately feel where the tightness comes from when I roll.  I've really been working on that area to loosen things up and it has helped.

I started wearing my HR monitor again so I can track where I am with my running.  The first 2 runs I was around 141-144 BPM which I think is a little high.  I also have noticed, especially with swimming, I have an issue with CO2 buildup really fast so it messes up my breathing sometimes.  I am researching that right now because I think if I can get my breathing under control I will be able to increase my speed.  It's not anything I have thought about until this week and after a little research I learned that it's something I need to work on.

Along with my running I got in 3 rides for a total of 35 miles and 2 swims for a total of 3,100 yards.

Overall I am thrilled with the week and my progreass.  The goal for next week will be 35+ miles with a long run of 12 miles with the same amount of biking and swimming.  Once I get to that point I will maintain for a while and focus on breathing, form, and speed.

Nice run.  Left leg was a little tight this morning in the hamstring area but this went away after about 1 mile.  About 1 mile I did at tempo and let the legs go a little.

AP:  8:06

Did an afternoon swim.  My body just didn't feel like it could run this morning.  Foot was a little achey and overall I had no energy.  I didn't sleep well because my ear is driving me crazy so I just didn't have it in me.  The swim was really nice though.

In the evening I did a core workout with weights.

AM:  Body felt better this morning though I did not sleep well last night either.  Mixed in a little tempo with my run.  Ended up doing a little more than I expected.

PM:  Core workout with weights

10 mile bike ride before class.

After class I did my run.  Legs took a little while to warm up and feel good.  

1 mile warmup, 2 miles 30 seconds at 80% VO2 max (guessing) and 30 seconds 60% VO2 max (guessing again).  Basically I went at about as hard as I could for 30 seconds and then recovered slightly slower.  1 mile cooldown.  I was pretty spent after this one especially because of the bike before the run.

I was planning on 6 this morning but once I got going I extended it to 7.  Not that I felt that good, it was more about just time on my feet.  My legs felt really tight this morning.  I think the bike and the speed work really took a toll on my legs yesterday.  After a mile or 2 the legs started waking up a little more.

After the run I did a quick core workoiut with some weights.

About 2 hours after that I went and did my swim.  It felt really good to swim this morning.  I always enjoy the swim.  I'm still not fast, but I really do enjoy it.

I started this running telling myself that I would most likely be cutting it short because it was around 9:30 and I wasn't sure I wanted to run for 2 hours.  I decided to make the first part of the run where I am the farthest from me house as long as possible and then take it from there.  When I got by my house I found some water and had a granola bar and that gave me the energy to make it 12.  I didn't run fast I just tried to keep it a consistant 9 minute mile.  

AP:  8:59

Ave HR:  143 bpm