Back to Basics

First I would like to apologize to my loyal reader(s)? for the delay in putting up my next post (there are more then one of you out there right?). After Wednesday's post I decided to take a few days off and regroup...get back to basics if you will. Though I spend only 30 minutes a night writing this blog it still represents about 50% of my unallocated discretionary time each day.

Enough excuses, time for a quick update (thur and fri):

Thursday: I knocked out a solid 30 mile bike ride, hit the weights for 30 minutes and then finished up with a 2.1 mile swim. In my up and down world this represented a big up day for the kid. I felt as if I could have swam another 2.1 miles. I am not sure if it is the case but my swim workouts always seem better after a strength training session. If it's not broke then don't fix it.

Friday: As mentioned previously I took off from work today to accommodate my rescheduled Sunday workout. Today's workout is a BIG run day. I had planned to avoid the track today but much to my chagrin this workout is a scheduled track workout. The tough luck kid can't get a break. The run was broken into 5 segments that went as follows:

*Warm up for 15 minutes allowing my heart rate to gradually to reach 70% of my target max (~130 bpm) 1.5 miles
*2 mile interval sets...sprint the straight aways and jog the corners. Heart elevates to ~85% on the straights and back down to 75% on the corners. 15 minute total time.
*Back to back 2.5 mile segments run at a controlled 75% heart rate run in 21 min 15 sec and 21 min 45 secs respectively
*45 minute even paced run between 65-70% heart rate for an additional 4.5 miles
Total run distance today 13 miles. The conditions of the run on Friday can be best descibed as follows. Please read this section with Simon and Garfunkel's the Sound of Silence playing in the background....

Hello humidity, my old friend
You've come to run with me again,
Because the sweat was softly creeping,
Left me drenched while I was running
And the feeling of fatigue was planted in my brain
Still remains
While training for the Ironman

After the run I hop on the bike for a 65 minute (19 mile) moderate intensity run. I failed to mention that I incorporated Gu gel packs every 45 minutes throughout the workout and consumed two 24 oz water bottles and two 24 oz Gatorade bottles. This emphasis in taking on calories and the proper amount of fluids gets me through the workout feeling great.

Tomorrow is my first 3 hour bike ride of the program. Looking forward to a rain free ride