Easy spin for 2:45 in small chain ring. Do this after a long run or race if one is scheduled.

30' off the bike in Zone 1

Started off much later today than normal since my wife was going to see her mom with the kids.  Figured no need to wake up early.  Hottest day in a while.  Just tried to enjoy riding and never pushed at all.  The problem with that was no momentum leading up to the hills so in the end I was more tired than a hard ride.  Took in 3 bottles of gatorade and 3 packages of peanut butter cookies.  HR in the run was way over z1  but I tried to just run easy.

2 hour of yard work followed now I am ready for bed.

Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

I did push up the mile hill I usually ride. 4:47 for the hill.

Still felt bad this morning so I am going to swim tomorrow instead of having an off day.  Feeling much better but now all this mucas is causing me to hack up a lung.
 

Breakthrough:
WU: Long warm-up of 30 minutes
MS: Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.
CD: 15 minutes

Not a very good day to do a TT. Windy plus I feel like crap and don'thave a flat out and back. 6.88 miles 21:51 18.9mph. Avg HR 167

WU: 400 warm up (wu). 8 x 50 on 15 sec rest.
MS: 1000 yd TT (time trial) for time.
CD: 200
The time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

1000k TT was in 15:10. Probably my fasted 1K swim. Not sure how I sent that fast for that long but I will take it.

DRILLS
WU: Easy run warmup for 15-20'
MS: Drills are to be done on a soft surface; even grass or packed dirt for example - Concentrate on exaggerated good form in each of the exercises as opposed to speed. - Drill distance is generally 50-60m - Recovery is an easy jog/walk back, not a run.

Workout:
1. High knees
2. Butt kicks
3. Skipping
4. Karaoke/grapvines 1-2x each direction for 50-60yards
5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees
6. Strides. These bring it all together. Fast (5k pace), but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.

Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.