Week 21: June 1-7, 2013

This week was my biggest week yet, hour-wise.  Pretty much completed all workouts, with the exception of a 45 minute transition run after Sunday's long bike ride.  My legs felt completely trashed after the ride, and I ran longer than prescribed the day before, so I thought it safer to call it a day.  It was the right call, because my legs really feel pretty good today (Monday).

Although I'm still waiting on the elusive 100 mile ride, this week's long ride of 82 miles was my longest to date and was pretty darn hilly...almost 4700 ft. of relentless hills, many of which were long enough that I couldn't fly down the backside of one and coast up the next.  It was great practice having to remember to work in hydration while constantly shifting gears--and I only dropped my chain once :).  I ended up going through 2x24 oz. bottles of Perpetuem and 2x24 oz. bottles of water, as well as 1 Bonk Breaker bar and 1 Larabar.  No headache later in the day, either!

This week's speed work actually felt pretty good, too, particularly Friday's run.  It was one of those quick-paced, light-legged, clear-headed, effortless runs...the ones I live for!

Monday: off
Tuesday: 3150 yard swim:
500 warm up
3x100s on 1:20, desc
50 ez
3x (2x150s free on 2:10/2x100s IM on 1:40/ 2x50s stroke on 1:00/2x25s sprint on :10 rest/50ez)
200 cool down
Follwed by a 1:15 run, @ 10 min insert 3x6min z4 w/ 2 min recoveries (8.5mi)
Wednesday: 45 min z2 trainer ride, followed by a 3.75 mi transition run (:33).  40 min of strength and core later in the day.
Thursday: 1:30 z2 trainer ride, @15 min insert 3x7min z4 efforts with 3 min recoveries.
3000 yard OWS at Alum Creek with Beth
Friday: 1:11 z2 run, @1 hour insert 10 min z4 (8.4mi)
Saturday: 1:15 z1 trainer spin, followed by a 15 mi z2 run (2:13)
Sunday: 3000 yard OWS at Alum Creek with Ann and David
82 mi ride from New Albany to Sportsman's Club Rd (4x12mi rolling hill repeats) then back to New Albany (5:20)

Weekly totals:
Swim: 9150 yards (5.54 mi)
Bike: 3:15 trainer hours + 82 road miles
Run: 35.65 miles
Strength: 40 min
Hours: 17:43

Training cycle totals:
Swim: 129,000 yards (78.18 mi)
Bike: 61:53 trainer hours (est. 1054 miles) + 826.75 road miles
Run: 475.48 miles
Hours: 238:19

I also had some time this week to make some favorite post-workout recovery meals, including a Kale and Sweet Potato Hash and some Balsamic, Basil, and Mozarella Heirloom Tomatoes...

Kale and Sweet Potato Hash
Dice and boil 2-3 large sweet potatoes until tender, then sautee them in a pan with a drizzle of olive oil.  After they are slightly browned, remove from potatoes from pan and set aside; add a little more olive oil, 4-5 cups of chopped kale, and 1/3 cup onion to same pan and sautee until kale is wilted and dark green.  Stir in potatoes and season to taste with salt and pepper and red pepper flakes, if desired.

Balsamic, Basil, and Mozarella Tomatoes
Cut 3-4 large tomatoes into thick slices
Add a wedge of fresh mozarella cheese to each tomato slice
Top with freshly chopped basil
Drizzle with olive oil and balsamic vinegar

Tomatoes from our farmer's market and fresh basil from our herb garden.  These were gone in about 3 minutes!