Sunday, June 5, 2011

Weekly Report - June 5, 2011

"All athletes are disciplined in their training." 1 Corinthians 9:25a (NLT)

There is good news and bad news to report this week.  I'll start with the bad news.  I stubbed--and possibly broke--one of the toes on my right foot yesterday.  It didn't hurt too badly at first, so I just shrugged it off, but by the end of the day it was bothering me somewhat.  I took some medication which relieved the pain, but I still had a limp and even needed my wife to drive our family home after visiting some friends of ours.  Pushing the gas and brake pedals with my foot put uncomfortable pressure on my injured phalanges.  It feels better today, but I'll be modifying my workout schedule to put off any running until later in the week.  Pray for quick healing!

Now for the good news.  After spending weeks worrying about whether the Washington DC Triathlon would be wetsuit legal, I went for an open water swim yesterday wearing only my triathlon suit.  I successfully swam 800 meters (1/2 mile) without a break.  This afternoon, I hit the pool and swam a continuous mile with no wetsuit, kick buoy, or other support. That was good.

As for my non-swim workouts, I did both my runs outdoors this week.  My short run was in my neighborhood on Memorial Day and my long run was once again at Riverfront Park.  My bike rides consisted of a mid-week spin class at the YMCA and a 40K outdoor ride.  I averaged 18.0 mph during the latter, a personal best!  This was my last "peak" training week before tapering, and I can confidently and accurately state that I am ready for the big race!

Here is a report of all my workouts:
  • Monday - Ran 4.0 miles outside in 41:12.
  • Tuesday - Swam 2100 yards (1.2 miles) in the pool in 47:58.
  • Wednesday - Biked 17.8 miles on the spin bike in 1:00:00 and ran 1.5 miles on the treadmill in 15:00.
  • Thursday - Rest day (moved swimming to Saturday).
  • Friday - Ran 10K (6.2 miles) outside in 1:04:09.
  • Saturday - Biked 40K (24.8 miles) outside in 1:22:25 and swam 800 meters (0.5 miles) in the lake in ~24:00.
  • Sunday - Swam 1750 yards (0.99 miles) in the pool in 47:35.
Totals: Swam 2.69 miles, biked 42.6 miles, and ran 11.7 miles.

No comments:

Post a Comment