This is normally our off day, but I started the Amazing Arms n' Abs April Challenge. I messed it up and did a little bit more than we were supposed to with 50 crunches, 25 scissors (each leg) and 50 crossover crunches. Mike isn't doing the challenge with me, but maybe I can convince him to do some of the days!
We were supposed to run and swim this day, but we decided to take a few extra days off of running to recover from the Skunk Cabbage Half Marathon. We switched biking and running and headed off to where I work to do a few loops around the college. The loop is about 3 miles and I just went around three times for a total of 8.9 miles (we were supposed to do 8 miles) in a little less than 40 minutes. There is one hill on campus, so I had to go up it three times!
I finished out the day with some arm moves: 17 bicep curls, 15 tricep extensions, 15 hammer curls and 15 tricep kickbacks.
Obviously not the day we ran
We made up our 4 miler on Wednesday and headed out to a local park to run on the Lehigh Valley Trail for a little while. This was supposed to be a recovery run, but we started out with a 9:03 mile, followed by a 9:01 mile. Around 2 miles we had to stop because of a train, we only had to wait a few seconds, and then we continued on to an 8:46 mile. We were getting tired at the end but still hit 8:50 pace. Our average pace was 8:55 minutes per mile.
We then hit the pool for 600 yards, 100 warm-up, 100 freestyle, 100 backstroke, 100 freestyle, 100 backstroke, 100 cool-down. When I got home I did 60 second planks (center, side, center, other side) two times for the Amazing Arms n' Abs Challenge.
We were supposed to swim on Thursday but we took the day off. I just did a quick arm workout: 10 pushups, 20 front raises, 20 lateral raises and 20 bent arm side raises.
In order to get ready for our relay in a few weeks, Mike and I decided to do a few "two-a-days". We woke up at 5:30am (a little early for us) to get in the first 2 mile run of the day. My watch completely messed up and was .08 miles behind Mike's, so I just used his data. We ran the two miles a little under 19 minutes, 9:15 average pace.
After work, we headed back to where I work to do the second 2 miler of the day. We both wanted to run it faster than in the morning, but I think we started out too fast for me. We hit 8:31 pace at the first mile and the pace continued to drop into the second mile. For a little while we were under 8:00 minute pace and with about .5 miles left I had to slow down a little bit. Mike went on ahead and I hit 8:24 pace the second mile, with a final time of 16:57.
We also had to swim another 600 yards, so we went to the pool after our run. We did a 100 warm-up, 2 x 200 swim, 100 cool-down. I also did my last day of the Amazing Arms n' Abs Challenge for the week (I skipped Saturday's workout): Banana rolls, I can best describe them as rolling Supermans. I held each position for 10 seconds and rolled for a total of 4 minutes.
We took another day off and went to see The Hunger Games movie!
My new tri shorts and top (and Bernie)!
We had to bike 10 miles on Saturday so we just did it on Sunday instead (this is the day we were supposed to run 6 miles but we skipped that). We really need to find some places to do longer rides outside, where there isn't a lot of traffic!
We just went to the gym, during their very limited hours, and used the spin bikes. Starting at 1.8 miles I would ride out of the saddle for .2 miles (then repeat at 2.8, 3.8 and so on) with the gear setting at 15. While in the saddle my gear setting was 9. I wore my new tri shorts and they felt good while on the bike, they are going to be weird while swimming and running, though.
Overall we had a good week, I wish we didn't have to skip the 6 miler but it was probably for the best. We are going to reduce the mileage of our long runs by 1 mile starting this Sunday (instead of doing 7 we will do 6), so it shouldn't set us back too much.
How was your training this week?