Monday, May 21, 2012

Week 3: The North Face Endurance 50K Training

Monday: Core/10 Mile Ride
  • Really cold ride - 41 degrees, which on the face of it didn't seem that cold, but I added sleeves and also a light hat under my helmet just in case, but could have used tights and full-fingered gloves as well, maybe a light jacket. Much colder than expected, but still a really good ride.
  • Core baby! From the book, I did a series of V Sit-Ups, Knee Crunches, Crunches, Leg Raises, Crossover Crunches, Supermen, Windshield Wipers, Side Crunches, Side Hip Raises, and Supine Plank. Could not do a single Roll-Up and didn't even attempt Circles. No question I need this work!

Tuesday: 8 Mile Run
  • Good run, definitely felt stronger as the run went on. First run wearing the Camelbak Ultra LR Vest - I wore it empty (except for my phone), on the off chance it would be really uncomfortable, but it was actually pretty great. With the humidity and heat coming on, I need to start thinking about hydration, especially as I get towards te 2 hour run or ride mark. Happily, Camelbak sent us some hydration packs and bottles to review here and at Women's Endurance Gear.
Wednesday: OFF
  • Nice to have a free day, especially as I had my first injury, not training related though. I was outside barefoot on the driveway and kicked a soccer ball, bruising my heel on the cement. Duh. No long term damage as far as I can tell.
Thursday: 12 Mile Run
  • Felt good first six miles, struggled a bit miles 7-9, a bit of second wind, then miles 11 and 12 were tough. Last run for NBs, they'll be my everyday shoes now.
Friday: Strength/Core
  • First Insanity DVD: Plyometric Cardio Circuit - about 45 minutes long, I audited it, just learning the moves and doing everything half speed, for a total of about 25 minutes of the disc. All I have to say is that I have no doubt that, if you actually followed this program for 60 days, you would see results. It is relentless!
Saturday: 20 Mile Ride
  • First 20 miler in a while, felt decent, getting my cycling legs (and butt) back bit by bit.
Sunday: Hills/Drills
  • Same workout as last week - 9 hill repeats. Tried hitting lap on each hill repeat to measure total elevation, which worked better, but still only a total of 185 feet of elevation gain -- hard to believe that I only ran up a 20 foot hill. :)
  • Had a coyote charge out of the brush and across the hill in front of me, very cool. Fumbled too slowly with the phone to get a photo, but healthy and good looking specimen.
Weekly Totals: 53.66 miles, 5:19:55.

(Training Plan adapted from Jeff Horowitz’ Smart Marathon Training)

Monday Weigh-In -- Original Weight (Day 1): 209.6, today 206.2 - a weekend of too much food and drink torpedoed any chances of weight loss success.

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  1. Another killer week. I can't wait to see how you rock this race.

  2. Nice week of workouts! 41 on the bike is really cold for me. I usually ride inside if it's below 60.

  3. Whew, just getting tired reading about your week! Fabulous training!

  4. All of a sudden, *BOOM* Insanity is everywhere. It does look pretty gnarly.


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