Week 1 of my half iron training is in the bag. By Friday I was exhausted but I gained some energy over the weekend. I don’t have a single picture from the week—I suck. But I have some awesome running songs to share. First the recap.
Monday: Rest Day
Tuesday: AM Weights/PM run with Jen, Amy and Deana
Run Recap: 4.5 miles Waterfront
Wednesday: (bad Alisa skipped her AM Swim)/PM Spin + 10 min brick run [1 mile]
Thursday: AM Weights/Lunch Swim/PM Ride
Swim Recap: I didn’t have time to do one of the awesome Binder workouts so I did a 1000 yd straight swim followed by 200 kick/200 pull/600 swim.
Bike Recap: Post work ride out West of Portland with a friend. Hilly but awesome. 14.5 miles
Friday: AM Run with Sarah
Run Recap: This turned into more of a run/walk as my legs were tired and instead of running on a flat trail we opted for safety first and went with lite streets that were hilly. 3.85 miles
Saturday: (bad Alisa skipped her TriClub Swim)/35 mile ride with Mr. Pi
Ride Recap: 35 miles on Springwater. The sun was out, I was in short sleeves for the first time this season. We rode to the end of Springwater and then some---we took a side road out a few more miles past the end of the trail. It was awesome.
**Swimming: While I did skip two swims this week, the swim is my strongest leg and the sport I’m the least concerned about. I don’t want to make a habit of skipping swims but if I’m going to skip something, this is least damaging thing to skip.
Sunday: AM 10 mile run on Burnt Bridge Creek Trail in Vancouver, WA
Run Recap: I was mostly solo for this run. Mr. Pi was running 20 miles so he went ahead and I caught a ride with Andrew and Lisa. They were planning to run 5-6 so their pace was a little quicker. Jenn was somewhere on the trail too but running farther. My run was really good. I went out very conservative for the first 3 miles, kept it slow and steady about 11:40 pace with .9 run/.1 walk. The next 3 miles I picked up the pace 11:20 again with .9 run/.1 walk. At 6 miles, I picked up with the pace again next 3 miles at 11:00 still with .9 run/.1 walk. The next mile I wanted to be the fastest so I kicked it up (thanks to some awesome running songs) at brought in the last mile at 10:35---seemingly effortlessly too. Surprisingly, since my legs felt so heavy the first few miles.
New power songs:
Running Down a Dream—Tom Petty
Anyone that knows my type of running music should know that this choice is WAY out of my normal realm of running music but I LOVE IT!
Blah, Blah, Blah—Kei$ha
We Belong to the Music—Timbaland (feat Miley Cyrus)
I’m ready to take on week 2 and beyond—bring it!
Also, for anyone interested I posted by first Examiner article. You can find it here: http://www.examiner.com/x-41941-Portland-Triathlon-Examiner