Set-up Sunday

This past week I did not follow my training plan. I was not feeling motivated and it showed in my workouts.

• Monday: M and I were both totally lazy and unfortunately decided to skip the gym and opted instead to be lazy bums.
• Tuesday: Planned to do a 40 minute tempo workout. Did okay with the first 2 miles and then just hit a wall. Ended with 2.5 miles and then did 20 minutes of a decently difficult hill workout on the stationary bike (which I generally hate).
• Wednesday: Sushi dinner with M who was leaving Thursday for a golf trip with his buddies.
• Thursday: Set the alarm for a morning run because I was going to  Metallica with some co-workers that night. Didn’t managed to get out of bed. (Yes, I am noticing the lazy trend).
• Friday: Had a mediation at work which was starting late. Took the opportunity to get a morning 2.5 mile run in. Managed a 9:27/mile pace.
• Saturday: My firm is participating in the city’s corporate challenge and the 6 mile bike time trial was scheduled for Saturday morning. This ended up being a very frustrating experience for me, to no fault whatsoever of the organizers of the event, but I ended up riding pretty well. Finished middle of the pack with a 20.1 mph average according to the official results. My Garmin said the ride was shorter so my average pace was 19.2 mph. Who knows which is right?
• Sunday: As my previous post indicated, I ran a triathlon this morning. Ended up middle of the pack. 5th out of 12 in my age group, but with a great run! My run pace was in fact only 9 seconds per mile slower than my fastest ever 5k. I am quite proud of that. If I really want to be competitive in my age group I need to drop 2 entire minutes per mile off my run. I know this is not going to be easy, but that doesn’t mean I’m not going to try. I think dropping the last 20-30 pounds will help and then I foresee lots of speedwork in my future.

I only have four more weeks before the half marathon. This week I am going to focus on the running. Ideally I’d like to get some extra mileage in by getting some morning runs in, but I’m not going to even put those on the schedule as I know that is quite optimistic given my history with morning work outs over the past 3-4 months.

• Monday: Speed work, 9 x 400 @ 5k pace
• Tuesday: rest or easy bike ride
• Wednesday: 5 mile run
• Thursday: Body Works plus Abs class
• Friday: easy 3 miles
• Saturday: 5 mile race + 5 miles after the race (haven’t figured out the details here yet)
• Sunday: off/bike

Seems like I have no rest days, but let’s be real: I will rest. I won’t get every work out in. The run work outs are the most crucial so if that night doesn’t work for a work out I will make that work out up. The other days (i.e., biking and the class) will not be made up if they are skipped.