bigDH's accountability training a.k.a Beer Drinker's Appreciation Society (Page 17)

I've got a 5k on February 19th!

F-f-f-rostbite? That is crazy!!

This week's plan: 

R: 40 minutes. 10 minute warm up, then do 20 second strides(see week
goals) before returning to RPE 3 pace. Repeat strides every 5 minutes until
the end of the workout.
S: long day-mental toughness day!
4 x 500, odds are RPE3, evens RPE 5

R: easy pace, RPE 3
B: 60 minutes, easy pedaling on mixed terrain, overall effort still low.
Warm up and cooldown 10:00 in low ring, spinning easy. Use big ring for
middle 40.

S: race-specific
wu: 250 easy
5 x 50, odds are 100%, evens recovery. 10sec rest between
main: 2 x 400, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
cd: 200 easy

R: 60 minute long run, easy pace. Strides begin at the 40 minute mark.
Just like Monday, go for 20 seconds, then return to normal pace. Repeat
every 5 minutes until run is finished. Stretch well!

S: speed day
wu: 300 continuous. slowly increasing pace each 100
main: 20 x 50, odds at RPE 4, evens at RPE 9!
cd: 150 easy, hold form
B: solid 45 minutes at RPE3. 

B: 90 minutes long bike again this week.

Nice workout.  Nothing like a bike to ease the pains in knees that have gotten pounded by running.  Question - when its -38 degrees, do you really need to ice after you run?

You crazy canadians...

Hey everyone:

Thanks for all the responses on how to make a life change - I appreciate hearing what has made a difference in your lives... and I will use your suggestions to make a change in mine.

Hit the pool this morning (got up at 4:30 to make it through the snow to the gym - I guess it's winter here after all) and was pumped to see my improvement.  I used some of the techniques I saw on some youtube videos and shaved nearly a minute off my time for 500 yards.  At 2:33/100 yards, I still have work to do but I'm psyched to see improvement in both my time and distance...Now I just have to master the flip turn...              

Thanks for all the encouragement!

DQ

This alone makes me cringe thinking about doing.  20x50?  That's rough. 

Way to go.  you're killing it.

Well done.  It's great seeing improvements and getting faster.

No idea how 3 years ago i was laying down miles like they were nothing and never batting an eye at 7:45 to 8:10 min/mile training runs....

my last three 4 mile runs have been at 9:57, 10:16 and 10:00 min paces and it seems fast lol.  I started back 2 months ago at 13 min per mile for my first 2 mile run.  I know there is progress... i can see and feel but ... just seems that you fight and scrape for each step forward lol

baby steps! When I started it was jog 100 meters, walk 300 meters! Of course I still suck but just less!

The older I get it is less what the time is but that I am seeing improvement! Means I am not dying just yet!

I feel ya.  Way to go on the progress.  The speed's going to come.  Keep puting one foot in front of the other and it'll come.  eventually.

Got in the 2000 yd birthday swim this morning:

2x100 any stroke on :10 rest 

4x100 free on :20 rest 
every 4th 25 kick 

6x100 Backstroke on :20 rest 
with fins 
12 x 50 on :20 rest 
6 w/fins; 6 w/o fins 

8x25 EZ

Getting ready for birthday cake tonight!

Happy birthday!!

On a completey unrelated triathlon note:

I had a very exciting birthday present - I was accepted to the University of Texas - Austin's doctoral program for sports management!!!!

So I've added a few more goals for this year:
*Find financial aid
*Find an apartment
*Goal weight of 175 before school starts Aug 29th
*Find bike routes in Austin
*Apply for the Livestrong internship 

This is one excited birthday girl - considering this day did not start on a happy note.

True - but its the fighting and scraping that makes crossing the finish line so rewarding.  Keep up the improvement - you'll break 8 minutes before you know it!