Of course, my workouts will definitely keep me busy this week as I continue to add volume for the half Ironman training as well half marathon training. This is a peak week and next week will be a bit of a recovery week!
Onto the week 3 recap! This week was the start of Phase Two of Best Body Bootcamp with the focus changing from stabilization to muscular endurance. The strength workouts also incorporated my favorite tactic in strength training--supersets. Basically a superset is a small group of exercises (usually 2-4 for me) that you complete one set of each move back to back, take a short rest, and then start at the top again. For example you could do squats, step-ups, and lunges, take a 30 second break and then again do squats, step-ups, and lunges. Usually by the third set my muscles are getting tired and the moves are difficult.
This is what my workouts looked like for the week.
- Monday - 1 hr spin class, 1.25 mi run, 1600 yd swim
- Tuesday - Off
- Wednesday - 4.5 mi run, BBB workout A-legs
- Thursday - 45 min spin class, BBB workout C-arms, 1350 yd swim
- Friday - 5 mi run w/ 8 x 400's @ 5k pace
- Saturday - 11 mi run
- Sunday - 28 mi bike
I took an impromptu rest day on Tuesday and spent the rest of the week playing catch up. I managed to squeeze in all the biking and running workouts, but missed a swim session. I did, however, make both swim sessions a little longer so I sort of made up for the missing session. I also skipped the full body strength session because my legs were still a little sore from workout A and I didn't want to fatigue them further with an 11 mile run on coming up on Saturday.
Speaking of fatigued legs, completing a speed work session on Friday night before a long run on Saturday morning was possibly not the best decision. I really wanted to get 3 runs in so I did it anyways. When I started my long run on Saturday morning my legs felt heavy. As I already do my long runs at a pretty conservative pace, I decided to just take it easy and see how I felt. Fortunately the run went pretty well and I finished without any walking for an average pace of 9:58/mile. That's pretty good in my book for tired legs.
Sunday was a different story. As soon as I got on my bike my legs felt trashed. Holding a good speed was difficult and the many stops and starts were not doing me any favors. The plan called for 30 miles and eeking out those 28 miles was torture. I also did a really poor job fueling for this workout. I ate a hearty breakfast (oatmeal bake) but didn't drink enough water and did a crappy job refueling after Saturday's run. I felt weak and my pace showed it. I quit a little early but I was starting to feel a little too light-headed and wobbly and with no food or Gus with me on the bike, I just threw in the towel. Part of training is getting nutrition nailed down so I will be paying more attention to this now.
The other part of bootcamp is daily goals for each week. My goals for the week were to
- Pack a healthy lunch the night before
- Do a plank
To be entered into the prize for the week, you need to meet these goals 5 out of 7 days. I managed to knock out each of these goals and even held a plank for 1 minute and 45 seconds!
I have been starving this week! Not sure if it is a just in my head or because of my increased training volume, but by the time I get to dinner I am about ready to eat my arm off. To combat this I am working on eating a larger afternoon snack to power me through the gym session after work. And I am also focusing on getting plenty of protein in my meals since that seems to have a large effect on my hunger levels.
I am still in need of some goals for week 4. Anyone have any suggestions?