Wednesday, July 31, 2013
I have had 4 days of AWESOME workouts. But, I guess I'm now paying for it with two achy knees. So, today is an unplanned rest day... with ice on those knees! But, here's the story of those great workouts...
Saturday - We drove to my mom's in Dallas on Thursday & I took Friday off. Saturday was my 5 mile run. Around my mom's is rolling hills unlike around my home which is very flat. Even with the hills, I ran 3.1 miles without walking! My longest distance ever! (I've always stopped at least once even in my 5K races.) And, this was with hill after hill and not any 'flat' spots! I could've kept running except for my Morton's neuroma started acting up for last 1/2 mile & I felt like I was running on the side of my foot. After that, I ran the next 2 miles WITHOUT stopping, too! WOW!!!
Sunday - I joined a local group ride which they said would go 15-16 mph for about 32 miles and was a 'no drop.' There were 8 of us (5 men & 3 women) and we rode in 2 line of 4 each... drafting! I've never done that & it was AWESOME! During the miles of drafting we often went about 20 mph & I couldn't even tell!
For the first 10 miles, I was absolutely fine. But, the second 10 became really hilly! I struggled to keep up & they had someone drop back with me. I was pushing hard & was thankful (sorry!) when one of the guys got a flat & 4 of us went on ahead at a slower pace. (They would easily catch up!) There was one HUGE hill where I shouted when I reached the top. I didn't know if I could do it! And, then I flew down it at 29 mph.... WooHoo!!! It's like flying!
The last 12 miles were great again. There was some beautiful scenery especially as we rode a couple of miles on top of a dam. I wanted to jump into the water! Lots of boats & skiers & jet skis. Just looked refreshing! And, I was now with the 'front pack' (though I know they had more to give!) as there was a 'back pack' who had slowed down for another lady. What an AWESOME ride! Probably best I've ever done! And, the people were so NICE!!!
Monday - I did a brick workout in my mom's neighborhood. I was doing 3 mile rides followed by 1/2 mile runs. The rides I took pretty easy at about a 13 mph pace. The runs were so FAST! I was running paces of 10:49, 10:39, and then 10:35!!! Those are FAST for me! And, after all I'd done in the past 2 days... and running off of a bike is hard! But, I didn't have any 'jelly' legs. Maybe it was because the rides weren't that long? Or is it because of the shape I'm in?
Tuesday - Wasn't an "awesome" workout, but still great. I'm home now and went to the gym to do 'hills' on the treadmill. I'd seen a workout online, but I realized how HARD hills are for me and what little practice I get and had to modify it BIG time. I ended up doing the following at a 12:30 pace which is my 'long run' pace lately: 3 mins run, 1 min at incline of 2, 1 min at incline of 3, then repeat 5 times. I ran the entire thing (actually for 31 mins and a total of 2.5 miles) without walking! The last 5 min I did at a 12:00 pace instead.
As I said, this workout is way below my goal (which had me doing inclines of between 4 and 8!!!), but now I have a 'starting point' for future hill workouts.
I have decided to do a duathlon in 2.5 weeks and I feel like I'm really getting ready. I'm SO ready to have a race! And, I have several new friends who are probably going to participate! I still weigh about 12-14 pounds heavier than I was racing at my best, but I feel like I'm running & cycling stronger. So, when I do lose this weight I should be terrific!
Have a wonderful, healthy, safe day!