It was so nice to have a “chill week” after I’ve been “slapping the bass, man” (see video below from I Love You Man) for the past few weeks. The base period has ended, and although I feel like I could of done more to improve that base, I like that I improved my speed, my technique, and even extended my cycling base. I have some concerns regarding my running distance with my new form, but overall, I’m pleased. I mapped out my schedule through mid-April today, and it’s going to be a hard few weeks.
In this recovery week, I did 7:45 of working out, with most of that going to cycling. Here’s the summary:
Four hours on the bike, 2 hours running, and not nearly enough time in the pool (with an hour of pilates). It was definitely a chill week, and one I needed for recovery and as prep for the hard three weeks coming up. The only thing to note in this week despite the ease was the trail race. This was my first experience running trails, and I’m not talking those 5 foot wide trails that are clear of rocks, trees and brush. These trails were single file, layered with ups/downs/rocks/brush/little mud/trees/etc. For the most part, very clean trails. But I have no clue how to run down a steep trail head with slants to the right and left and a small flat space down the middle with room to run foot over foot.
The experience was very difficult. I learned a few things:
- I need to learn to run downhill, in general, and especially on tight trails
- I need to move up in races. I’m getting faster, and I was held up the first 3 miles with slower runners. Not a big deal, but I would of enjoyed it more being upfront.
- Trail runners are SO FRIENDLY! What an awesome atmosphere
- As beautiful as the area was, it’s so hard to take in the views because I was so focused on not eating shit on the trail. Most of my focus was on the rocks two feet ahead. I want to learn to be able to trust my instincts and just run.
- The host, Baz, is hilarious. So chill! I’d love to do his races again.
On that note, my upcoming week is the start of the build period. I plan on working out close to 12 hours a week for each of the next three weeks, which ends with a mellow week (that includes the surf city half marathon). Then I start the build period again, with the Tour De Palm Springs, a 100 mile ride in palm springs. I’m only 10-11 weeks from the Oceanside 70.3, and I can’t believe how that’s creeped up on me!
My schedule for the week (3 hours running, 6.5 hours on the bike, 2 hours swimming, 1 hour pilates):
- Mon: 1 Hour Run, 1 Hour Pilates (track work: run, interval, short, high intensity)
- Tues: 1 hour bike (short intervals)
- Wed: 1 hour run, 45 min swim (zone 1 run with an iwillnotbonk finish, evening swim)
- Thurs: 1 hour bike, 30 min swim (longer intervals on bike)
- Fri: REST
- Sat: 4.5 hour bike (endurance ride)
- Sun: 45 min swim, 1 hour run (short interval swim, tempo run)
If you want to check out my schedule in general, here it is:
I love you, man: Slapping the bass!
#1 by pete on January 11, 2010 - 12:10 pm
if you think trail runners are nice during a race, you will probably be surprised at how they are during a training run! thanks for pointing that out; always nice to re-learn positive experiences like that. i think you’ll experience something like that during your century. good luck exiting base!
#2 by Adam Ainbinder on January 11, 2010 - 4:12 pm
thanks for the recommendation! It’s an incredible community! I’d love to get into a casual run group, but most likely after this oceanside 70.3 when I can do some more casual workouts and not adhere to the schedule!