Started out on Sunday with a solid hour long workout. Had a glitch with my computer, so training session didn't go as planned, but I just put on a video from youtube and did an hour with some 3-5 minute sweet spot intervals mixed in to do a good 20 miles.
Monday was speedwork day and planned on doing two 20 minute intervals and basically wound up doing a mile warmup where I gradually increased the pace from 5.5mph to 10mph. Then I did a 20 minute 5k, 2 minute rest and another 20 minute 5k. Awesome day and felt good afterwards.
Tuesday I was back on the bike and computer software was all working properly. Hit all my marks on another hour long ride that was around 20 minutes with intervals anywhere from 15 seconds to 45 seconds with 15 second rest between bursts. Anyone who doesn't use trainerroad, is serious about competing and does not own a power meter, GET THIS PROGRAM!!! It is only 10 bucks a month and is like having a coach in your basement.
Wednesday was my long run day, I woke up feeling awesome! I was ready to go outside and bang out this 2 hour run, until I noticed it was only 26 degrees outside in the morning and this was a training run, not race day. So I packed up and went to the gym to do 2 hours on the treadmill. I hit my speeds, kept pushing through, focused on the TV's, the music, and everything to keep myself tough mentally. Did 15 miles in 2 hours on the 'mill! Went to work later that day and still felt great.
Thursday I had some minor foot pain on the balls of my feet. No biggie, it was my rest day anyways so I just relaxed and took it really easy.
Friday I woke up and feel great again, ready for my 2.5 hour bike and brick run. I made a custom program to try and keep myself in check. It is set to 80% of my FTP so that I know if I am overdoing it. This should be enough for me to know what will happen if I push too hard, but with about 20-30 minutes left in my 2 hours of race pace effort I started to feel my first quad twinge from pushing it too hard. I backed off for 5 minutes at that point before slowly bringing my speed back up. While I was slowed down I counted SEVEN TIMES that I went over that 80% mark and know why I had to back off. Wound up doing 49.5 miles and since I took it a little easy towards the end I was able to bang out a 25 minute 5k afterwards. Then it was 30 minutes of stretching!
Saturday I did an easy run around the neighborhood and basically did a 50 minute 10k! First mile was definitely slower and last mile was definitely faster. Felt great afterwards like I could easily do a 20k after I finished.
For the week I logged 32 miles running and 91 miles cycling!
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