Two lessons from last week. 1) I need to go to bed earlier. 2) Margaritas on Friday night and 7:30am track practice on Saturday do not mix well. So, I'm going to be a little bit more focused this week on rest and on taking care of my body so that I get the most out of my workouts. Parts of the week were pretty rough, mentally, too, which partially inspired this post on body image.
Monday: Morning trainer ride. I was on the bike for 1:30 and did a series of 2 and 1 minute efforts at Z5 or Z6. I definitely felt like I was really putting in the effort, but my heart rate just wasn't responding the way it should have (maybe because I had so much rest between?) Anyways, doing intervals like that definitely makes the time pass much more quickly while on the trainer!
Tuesday: 3k time trial at swim practice. What!?! Haha, it's been probably at least 15 years since I have swam 3k continuously without stopping (the last time would have been a 5k ocean swim at Ocean City, Maryland). I had no idea what to expect or how fast to swim, but in the end was pretty happy with the result. It sets a good baseline at least, though it will be quite a while before I ever do a 3k swim in a race! Time was 41:07 (1:22 / 100m pace). Total distance for practice was 5000m.
Wednesday: Week 2 of OTC High Performance training. It's so nice to be back training with this group. We did 3x5 minute blocks at Z4 varying our cadence for each. Then we did 2x through our strength and conditioning circuit.
Thursday: I hit the canal for an evening progression run: 10 minute warmup, 10 minute build to marathon pace, 10 minutes at marathon pace (7:40/mile), and 15 minute cool down. It is so nice to run along the canal and watch the ice skaters. We are so lucky to have such amazing places to do outdoor activities in Ottawa!
Friday: After suboptimal sleep all week, my body refused to get out of bed for swim practice. So I finally dragged myself up for a strength workout with kettlebells before I went off to work. The evening brought a little too much "fun" and that definitely hurt the rest of my weekend's workouts. That will probably be the last time I go out on the town on a Friday night until the fall!! Yikes!
Saturday: Somehow, I managed to get up for track practice. Mostly because I promised Colin that I would drive us. I made it through warm-up and drills, but ended up bailing on my actual workout. My head was pounding and while I think I physically could have done at least part of the workout, it wouldn't have been smart of me. And mentally, well it would have been a real struggle. Jenn and Colin were fresh and ready to run, so I was going to be trailing behind them, wishing I was keeping up and cursing myself for those margaritas the night before. Seriously, last time I go out on a Friday night.
Sunday: To make up for missing my workout on Saturday, I decided to do it on Sunday morning. Alone. In the end I only did 5 of the 7 rounds, so my workout was 5x1k at 10k effort, with 30 seconds rest. I pushed the pace a little bit, but after 5 was still so cold that I decided I had enough. After the run, I went to meet up with friends for coffee, then got to enjoy a CRAZY, nerve wracking, but amazing Seahawks win to take them back to the Super Bowl! It was so cool to watch their comeback and to just know that the team believed in its ability to get the job done. Also, I kind of love the Seahawks' "Why Not?" quote. Why not try?!