TR:Monitor

Feeling much better today, I guess I realized I can't do anything about the weather decided to take it as it is and not let it control my mood, life goes on.

Felt great getting out of bed, although did linger there 30mins longer than usual, got ready to tackle the workout of the dayand the weather shows sunshine even though it is still only going to be 30 degrees. Another triple workout day on the schedule.

First
Trainer Road Monitor was next on the Intermediate plan and it is described as "6x6-minute intervals of Sweet Spot riding to address aerobic fitness, well over a half-hour in total with 2-minute recoveries between intervals. Fast pedaling drills are incorporated into intervals 2-6 in order to target pedal economy and to shift some stress off the muscles with a quick, healthy cadence."  IF= 0.81

Name               Time        TSS   NP   Power        HR    Cadence
Workout          01:00:00    65   146      136         133        85
Clearing 1        00:02:00    2     153      157         128        93
Sweet Spot 1  00:06:00     7     156      158         140        93
Sweet Spot 2   00:06:00    8     160      162         146        94
Sweet Spot 3   00:06:00    8     159      160         143        94
Sweet Spot 4   00:06:00    8     161      163         143        95
Sweet Spot 5   00:06:00    8     161      162         141        95
Sweet Spot 6   00:06:00    8     162      164         141        95

Next up
Itread 14 "This 45-minute workout is a challenge in itself. Grace guides you through an endurance run incorporating a run recovery rate of a 6:1 ratio. This ratio will include running, jogging and walking for 6 minutes followed by a 1-minute recovery. The twist to this workout is that the 1- minute recovery is a challenge. The recovery might be a steep hill, fast power walk, or just a plain surprise. This workout is a great way to shake up your routine and shock your body." I love the itread workouts, even when I am not in the mood I will always do the workout, love the music and the instruction, the warmups are generally short but I am normally okay with that, ended up with 4.73miles Avg HR = 163 with a max of 183.

Then finish things off with Supreme 90 Legs (22:14 + 5:57 of Cooldown), love this workout, really great leg routine and I love that it thoroughly work my hamstring.

Planning on a 25K FatA$$ this weekend I think, suppose to snow Saturday and that may be a game changer, no suffering for a FA.

TR: Baxter

Baxter was next on the trainer road intermediate phase 1 training plan, it looked easy enough since I was only at a FTP of about 148 since my max FTP is 182 but there was one catch, pick a gear and stay there for the whole 90mins, the power is changing and I can ride fast, faster or slow to make sure I stay within said power, really love the workout, great way to build leg speed, ended up small ring/18

After the ride was Supreme 90 Legs, the hamstring was on fire, doing the hip raise on stability ball roll out, pack a punch for 30mins.

Quick change and off to the pool to get in 30mins of water play, on the way to the airport to pickup hubby, stop by Half Price Books and sold the cookbooks and misc others ended up with $40 and I spend $6 on a triathlon book.

Refocusing

I can of have been slagging in my blogging lately, I think somehow I just got overwhelm with everything going on in  bloggy world, I think ignorance was bliss, when I wasn't aware of giveaways, initially when I was checking out blogs I was following people I was curious to how they train, recover, fluid their run and fit everything in but then I discovered giveaways and things kind of get out of control. It is amazing how you try to sign up for one giveaway and then before you know it you are on giveaway #3 and liking another company on facebook, then of cause you have to remember to track them all so you can know when you win. So in this process of doing all this I forgot to update my blog, read blogs an really interested in and check on bloggy friends to see how things are going. Even thou I love winning and I have won some stuff, it is time to refocus.


Am now 3 weeks away from my third marathon and my training is going ok, so needs to refocus on that too, for the last 3 weeks I have been doing what I feel like and not following my training plan, problem with this is my body needs structure without which I set myself up for injury since I really am not quite aware of what am doing and it is too late in the game to be doing that. Back to following the plan.

Next on the list is my nutrition, I have actually been doing pretty good, lost 10 pounds in the last 2 months but I need to refocus om my pre, during and post run nutrition seems to just be winging it lately which is beginning to translate into slow/longer recovery and also not being able to hit my scheduled pace.

Also, I have noticed that my heart rate is high during my warmup, I have gotten away from slowly starting my run and keeping my HR in zone 1, which also indicates to me not enough sleep, making me prone to injury.I guess all this really come down to the fact that I need to listen to my body more, all the warming signs are there is just a matter of if I want to pat attention to then or not.

Today's Workout:
1 mile warmup - starting out HR was at 172, so had to bring the pace done actually worked some until the HR was done to about 112.
4x800 with 600 recovery, using Runbayou VDOT calculator (I use this or McMillan Calculator) target for the
800 was 4:20
1-4:12:22
2-4:11:81
3-4:16:25
4-4:13:63  Even thou I was happy to hit the pace the thing I was most glad about it that my max HR during the 800 meter stayed at 155, so I am improving the pace, I can run at a lower HR.
1 mile cool down

Supreme 90: Legs This program is a great buy for $20, you really can't get something better for the price, well put together and perfect for me as a runner since it is short and to the point. I normally skip the warmup since I am doing this after a run. Available at Target, walgreens & Bed, Bath and Beyond.

Baron Baptiste: Vinyasa Level 1, really love this simple straight forward yoga, done in 30 mins but hitting every part of the body. great core work.

Oh, I am still going to enter giveaways, just not going to get obsessed with it, it is great to win since I get to try new stuff. :)