Stage 3 of 8DC

Stage 3 looked easy but boy was I wrong between the sprints, climb and KOM I was a sweaty mess and boy were the legs screaming. This has been a hard 3 days I still think getting to day 8 is going to be  a complete miracle bit I am loving it and seem to have my mojo back.




for strength today did cyclo-core 2.0 strong since I am in between program, this program wasn't the best choice even thou this is only 15mins it is non stop and pack a big punch. drop the weight down from 12 to 8#, was just in too much pain.

After work with the excess lactic acid still cursing through my veins decided to do an easy run to get them flushed out before stage 4 tomorrow. Legs are quite fatigue from the cycling since it has been a tough 3 days but the 2+ miles run helped quite a bit, no pain just heavy legs.

Recovery

My running schedule called for yoga or pilates yesterday and this is rest week/do your own thing on the cycling schedule according to Coach Troy while we wait for the last phase in the Super6 program. Woke up yesterday with very tired legs + pain in my right foot again and I kept on telling myself I need to run abit or bike then it became maybe go to the gym to swim to work the kinks out but the schedule didn't call for either of that so actually for the first time in a long time stuck with the schedule and just did yoga last night. Did Yogamazing 389: Yoga for Bed which was just perfect to stretch everything out and calm the mind.

Woke up this mornign well rested and feeling better, legs were still quite heavy and sore which is to be expected due to running in ankle deep snow on Sunday. On the schedule for today was 45mins recovery run then bike and strength. I did about 50mins on the treadmill since it took almost 30mins for the legs to feel ok and the heart rate to stay under control, HR kept on spiking at 180bpm so I will walk a bit to get it back down to the 130s based on the pace I was running I expected it to be low. After 5 miles got on the bike and just did some free cycling while watching Mission Impossible, legs felt much better and HR stayed low, 45mins later got in abot 10+ bike miles and called it a day.

For strength today, it was Cyclo-core 2.0 Endure, this really felt great, yoga + slow strength training I started out with 8# dumbbells but once I realized this was going to be a slow count 4 down, 2 hold, 4 up I iincrease the weight to 20#, I think for the next time I will go to 25#.

No pain in the right foot today, happy about that, so glad I paid attention and took the 1 day off. Not sure if i am going to make it to the pool today again, not really doin gvery good on the 3/week swim. oh well

4x4

Still dragging today, woke up before the alarm but didn't get out of bed until 5:30am as usual wasn't sleeping either just there with achy tired body. Since I am back to running and following a free Garmin Connect Intermediate Marathon training program, I had a nice interval run on the schedule today.

10 mins warmup @ 5.0-5.4mph
4x4mins @ threshold (wasn't quite sure what that was started at 6.6mph but drop to marathon pace) 6.6, 6.4, 6.4, 6.4/90secs recovery @4.0-5.0mph
10mins colddown

Well forgot to turn the GPS off on the Garmin so pace was all crewed up since there is hardly anu GPX in  the basement, although it always pick it up initially then loose it. So going with the treadmill data, it is aways pretty close about 4.12 miles in 42 mins.

After kid got on the bus, did Cyclo-core Power, this was another pack a punch workout in 11:20, use an 8# dumbbell.

1st Love

Still dragging but I think it may be because I ate late due to the testing and not enough since I was tired. Even thou I am enjoying the cycling, I need to make running the main focus again, need to start getting enough miles in, that said I still do not plan on running more than 4 days a week, goal is still 3 quality workout speed, tempo and long with the 4th being an easy 2-4miler if I feel up to it.

Today was a 10k run using itread15, took a while for the legs to click in, actually not until the first sprint, I guess they realized I wasn't going to quit so decided to come along for the ride, felt great when done. After the kid got on the bus, got in Cyclo-core strong a great 15mins workout, first time doing it and like it. Love the fact that there is minimal downtime, just move from one exercise to the other.

Lent starts tomorrow, love the season of calm and peace, I least I can hope.