The Good, the bad, and the ok…

Starting with the good, I finished the GW Parkway Classic (10 miler) on Sunday in 1:31. That’s a 9:03 average minute per mile pace, which puts me ahead of schedule for my running goal of 9:00 minute miles (for 13.1) by the end of May. I owe Sunday’s time to my training buddies, both during training and on race day.  Thanks ya’ll. You rock!!! Hopefully, if I can keep knocking down the time, I’ll be at 8:00 minute miles by mid-summer and 7:30 or better by the end of the summer. Only time and training will tell.  

Jumping to “the ok”, my training schedule was intentionally light this past week; however, it got even lighter as the week went on. I missed my two swim days, one because I slept in and the other because the lifeguard didn’t show up.  I did do some swim specific strength training with thera-bands and some much needed upper body work and stretching. I really needed to get some pool time in, especially since I’ve got a tri on Saturday. Fortunately, it’s only a 1500m swim and I can muscle through it.

And for the bad… I gained two pounds. I’m hoping it’s the carb loading and all of the water and Gatorade I drank all weekend in preparation for the race and post-race. If that’s the case, I should at least get back to 198lbs; if not, I just need to keep buckling down. Beer is a carbohydrate, right?

For this week’s training schedule, I’ll be back to a pretty regular schedule. I’m not going to taper very much like I did for the 10 miler. I’m treating Saturday’s triathlon like another training day and am not going to allow myself to use it as an excuse to “rest” beforehand, or eat food I don’t normally eat.  It’s only an Olympic distance race and I should be done with it in about three hours (finger’s crossed).

I enjoyed my rest day today and look forward to crushing it this week.  Have a great one!!!

Cheers,

Scott

April 18 - 24

Monday
Rest Day

Tuesday
AM - Weight Training/Core
R - 1 :00

Wednesday
S - 2500m
R - :45
B - 1:00

Thursday
AM - Rehab/Stretch
R - Track (Speed Work)

Friday
S - 2500m

AM – Swim specific strength training
B - 1:00

Saturday
R - :30 (easy)

Sunday
R - GW Parkway Classic (10 miler)

Total Time - 5:45 4:45
S - 2:00
B - 2:00 1:00
R - 1:45 3:45