I felt surprisingly good this whole week. I wasn't nearly as sore from last weekend's bootcamp and managed to get 8+ hours of sleep every night, which really helps my body recover quickly. My swim sessions of trying to keep up with the Masters guys were once again almost completely anaerobic workouts, but I'm already noticing improvements. Just a few weeks ago, I would've struggled with 100s on 1:20 but they are becoming more comfortable and I'm able to repeatedly hit the intervals. I try not to think about the fact that, 20 years ago, my 100s repeats would've been on 1:05-1:10, but it's a start, right?! I also looked up US Masters Nationals qualification standards and am thinking that I have a new goal to pursue next year...
I fell off of the "no eating sugar" wagon towards the end of this week, thanks to my coworker's restocked York Peppermint Patty candy jar and my daughter bringing home 2 tubs of cookie dough from a school fundraiser. My GI system paid the consequences on Friday night, but I kicked myself back on the plan this weekend and felt better by Saturday evening. I tried two new "keeper" recipes this week...
A thick squash and vegetable stew: a steamed-then-puréed butternut squash, chopped vegetables (zucchini, a turnip, carrots, celery, and red onion), ground chicken sausage, and a little vegetable broth in the crockpot for 5 hours...it was wonderful and was even better as leftovers the next day. All 3 kids liked it, even picky CC.
Flourless banana muffins (and no added sugar): 2.5 cups oatmeal (chopped in the food processor), 2 eggs, 1 cup plain Greek yogurt, 2 tsp baking powder, 1 tsp baking soda, 2 tsp chia seeds, and 2 overripe bananas. Mix ingredients well and bake at 400 degrees for 15-20 min. I'll admit that I added some dark chocolate baking chips, so this batch did have a little added sugar, but blueberries, raspberries, and/or nuts could be added instead for a true no added sugar recipe. These definitely made the kid-approved list, more so than last weekend's muffin recipe.
This week's training stats:
Monday: off
Tuesday: 60 min Z2 trainer ride
3050 yd swim: 500 warm up, 4x50s dr/sw
3x100s on 1:20 w/ paddles
100 ez
Ladder set: 400-300-200-100 all IM, all on 1:30/100 interval
100 ez
3x100s on 1:20 w/ paddles
100 ez
4x25s fly 3 breaths/2 breaths/1 breath/0 breaths (ended up having to take 1 breath on that last one)
50 ez
4x75s IM, rotating strokes, on 1:30
Wednesday: 5 mi run, Z2, 9:05 avg pace; 30 min of strength training/core
Thursday: 60 min Z2 spin
2350 yd swim: 500 sw, 4x50s dr/sw, 50 ez
Main set:
8x25s free on :20, 4x25s fly on :30
4x50s free on :40, 4x25s fly on :30
2x100s free on 1:20, 4x25s fly on :30
1x200 free on 2:40, 4x25s fly on :30
100 ez
4x50s on 3:00, one of each stroke, all-out effort. We kept track of splits and put together time for the whole 200 IM. Mine were: :36 for fly, :37 for back, :38 for breast, :31 for free, for total of 2:22. We were told that we'd be using that 200 IM split next Thursday (uh oh).
Friday: 5.56 mi run, Z2, 8:46 avg pace
Saturday: 2 hr. trainer ride, Z2
55 min bootcamp
Sunday: 13.34 mi trail run at Highbanks, Z2 w/ some low Z3 on the flats, 10:15 avg pace
Weekly totals:
Swim: 5400 yds
Bike: 4 hours
Run: 23.9 miles
Strength: 1:25
Total hours: 11:06
I'm looking forward to a step-back week this coming week.
Training cycle totals:
Swim: 16,400 yds
Bike: 11:15 hours
Run: 58.9 miles
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