Post Race Training

Monday 6/15 – Recovery Day

Tuesday 6/16
PM Bike
I couldn’t find my legs this afternoon. I planned on biking up at Oak Mt. for 65mins and then doing some 20sec 5k pace sprints. I ended up just biking for about 35 minutes. I got 9.5 miles in with an average speed of 16.28 (no, I didn’t go all the way up the mountain today) on the bike and no running.

Wednesday 6/17
AM Swim
Masters was pretty good this morning. I only stayed for about ½ so I can get off work early to work on getting Lucas’ room ready for painting.
WU: 300
Drills: 200
Kicks: 8x50 (free down; fly back) on 1:30
Main Set: 4x175 free on 4:30
CD: 100
Total: 1700m

PM Run
I went for a run up at Spain Park today. I’ve decided to try and not run on the treadmill anymore. I need to work more at varying terrain and temperatures. Today, hot just doesn’t describe the weather. It was awful. All I did was a 45 minute workout and I was soaked to the bone. I tried to jogged most of it, but had to walk some to get my HR back down into my target zone.
Time 45mins/Avg HR 144/Max HR 165/Min 94

Thursday 6/18 (aka worst training day ever)
I left work around 415 to head up to Oak Mountain for a brick workout. The plan was to ride an hour and then run for 25 mins. I parked at the boat pavilion and started airing up my tires. Rear tire, check; front tire, che….what the crap is that bubble in the wall of my tire? I let the air out and made sure that the tube wasn’t slipping outside of the tire. I had no clue what to do so I loaded the 4Runner back up and headed to Cahaba Cycles there on 119. The dude that helped me wasn’t too sure what was going on either. We would pump it up; let the air out; try to work the tire in a little more; pump it up & repeat. The bubble would go down just bit every time we inflated it. Apparently, I would have to do this every time I put air in my tire….thanks, but no thanks. I opted to upgrade the rubber on my bike. Twenty-five minutes later, my bike is ready and I’m loading it on the rack to go back to Oak Mt b/c I was determined to get my training in (Chatty in just over 3 weeks). So, I rolled back into the park and stopped at the pro shop to unload. I don all my equipment, get the bike off and start pedaling. About 20 secs later the chain pops off! Since everyone knows just how patient and calm I can be, I coasted back around to the car to do a “quick fix” and keep on riding. Well, 20 minutes later I finally get the chain seated back on the teeth. My hands are COVERED with grease. I hop back on and start riding. A few minutes later, my chain starts slipping. I decided that it just wasn’t in the cards for me to ride today. I headed back to the car and started my journey home. I got to Oak Mountain at 430, the clock now showed 630. Two hours and all I have to show for it are greasy hands, a lighter checkbook, and a sweat soaked shirt. Not a great day, but it could have been worse. I’m going to run my bike by Cahaba on Friday and drop it off so they can give it a quick tune-up and check out the chain/gears (keep your fingers crossed it’s nothing big).

Friday 6/19
AM Masters Swim
Today was our Coach’s last day, so it was a little laid back which was nice. I left about midway through so I can take care of my bike troubles and get home to start painting.
WU: 300 swim
Drills: 200 (over rotate, single arm L&R, fist)
Pulls: 200
Kicks: 6x50 on 1:20
Pulls: 4x75 on ???
Main Set 6x150
Swim 100 rest 20 secs
Swim 50 rest 50 secs
I headed out after 1 set
Total 1450m

I took my bike into Cahaba this morning. I’m not going to be able to get it back until Tuesday (booo). I’m just going to focus on running this weekend.

Eric's Quote of the Day: "Courage is being scared to death but saddling up anyway." ~ John Wayne