Saturday Brick

Bike
Distance - 12.79 miles
Time - 41:31
Pace - 18.49 mph
Route - Mtn Gap west, left on Chaney Thompson, right on Greencove, left into neighborhood by the Arsenal and back

Run
Distance - 3.15 miles
Time - 25:29.86
Pace - 8:05.67 m/m
Route - Greenway

Friday Swim

Warm-up
300 S
200 Catch-up
200 K
200 P

Workout
6x100 S (on 2:00)

Cool-down
100 S

Total - 1600m

Hill Repeats

1 mile warm-up @ 8:30 m/m pace
5x25-second hill repeats @ moderately fast sprint (Mathis Mtn)
1.1 mile cool-down @ 9:00 m/m pace

Swim Workout

Warm-up
200 S
100 Catch-up
400 P
50 K
100 Catch-up
400 P

Workout
600 S at a moderate pace

Total - 1850 m

Monday Ride

Bike:

Distance - 17.451 miles
Time - 58:39
Pace - 17.85 mph
Route - Started at Target in Jones Valley, Carl T. Jones north, right on Garth, left on Drake, left on Whitesburg, right on Martin, turnaround at Redstone Gate 9, right on Whitesburg, left on Blanda, left on Weatherly, right on Todd Mill, left on Mtn Gap, left on Bailey Cove, take Bailey Cove to Target

Last week

Monday:

Run
Distance - 3.1 miles
Time ~ 22:00
Pace ~ 7:05 m/m
Route - out and back on the Silvercomet Trail

Sunday:

Run
Distance - 4.38 miles
Time - 40:24
Pace - 9:13.42 m/m
Route - Started at Publix, Mountain Gap to Mathis Mtn, up Mathis Mtn, Everest Loop on the top, back down to Publix

I've decided to abandon the plan outlined in the book "Brain Training for Runners," mainly because the workouts weren't nearly as challenging as my normal workouts and they don't allow for multiple cross-training workouts. Should put in a heavy workload this week as I'm not sure what next week will look like. Riding with Justin tomorrow morning, it was nice to go for a run today :)

Post-Twisted-Ankle Jog

Well, unofficially I sprained my ankle on wednesday. So the run saturday morning before driving to go see Derek's marathon was more of a "loosen up" run than a "run" run. Here's the run:

Distance - 1.4 miles
Time - 11:02.32
Pace - 7:53.09 m/m
Route - North side of Green Mtn

I'll be at a church internship program this week, so I won't be working out hardly at all. If I squeeze two runs in, that will be a success.

Wednesday

Swim:

Warm-up
500 S

Drills x2
200 K
200 P
200 6s

Workout
5x300 (first 3 on 6:00, last 2 on 7:00)

Cool-down
100 S

Total - 3.3k

Run:

This was supposed to be a hill sprints workout, but I rolled my ankle really bad towards the end of the workout as I was slowing down at the top of the hill. Here's the workout I was able to complete:

1 mile @ recovery pace
9x15-seconds hill sprints @ comfortable sprint

Tuesday Run

Base Run + Drills
Run 2.12 miles @ base pace
Bounding 1x30-seconds

Actual time - 18;55
Pace - 8:55 m/m

Monday

Swim:

Warm-up
400 S
200 Fingertip drill
200 K
200 P
200 Catch-up
200 6s

Workout
7x100 S (0n 2:00) - Avg. 1:40
100 Easy
7x100 S (on 2:00) - Avg. 1:40

Cool-down
100 S

Total - 3k

Bike:

Distance - 16.287 miles
Time - 55:24
Pace - 17.55 mph
Route - North on Donohue, right on Samford, right on Gay, right on University, immediate left on Wrights Mill, right on Shell Toomer, left on Mill Creek, right on Sandhill, continue straight on Beehive, right on Cox, right on Wire, right on Lem Morrison, right on Donohue

Weekend Workouts

Saturday:

Went for a bike ride with John. Started off doing my Big South Loop but veered off towards where the triathlon club does their time trials. Then we got lost in the middle of rural Alabama. Once we found out where we were, there was 25 minutes off daylight left and we were 13 miles from Auburn. Needless to say, cycling on MLK Highway at night with cars wizzing by at 50+ is kind of unnerving. But we made it back in one piece, so that's good. Here's the workout:

Distance - 42.517 miles
Time - 2:37:06
Pace - 16.24 mph
Route - "Explored" rural East Alabama

Sunday:

Trail running with Justin:

Distance - 3.8 miles
Time - 31:38
Pace - Base


Totals for the week:

Running - 11.79 miles
Cycling - 58.82 miles
Swimming - 1.55 miles

Fartlek Workout

2.29 miles @ base pace
2x30-second intervals @ 1-mile pace sprinkled in

Thursday

Went running with Julio in the morning. Nice leisurely pace through the trails behind my apartment complex.

Distance ~ 3.5 miles
Time - NA
Pace - Base

Wanted to put in a solid 30 on the bike today, but the sun wouldn't cooperate. Mistake #1, I started my bike workout at 2:30 pm. Mistake #2, instead of using my gatorade mix I used straight water. I felt so dehydrated that I cut the workout in half (I didn't want to kill myself for a workout). Here it is:

Distance - 16.301 miles
Time - 55:42
Pace - 17.56 mph
Route - North on Donohue, right on Samford, right on Gay, right on University, immediate left on Wrights Mill, right on Shell Toomer, left on Mill Creek, right on Sandhill, continue on Beehive, right on Cox, right on Wire, right on Lem Morrison, right on Donohue

Beginning of New Run Training Plan

I started a new running block today. I was supposed to start yesterday but I woke up with a cold so it was delayed until today. This will be the first time I've ever run on a program so we'll see how it goes. Today was really hard for me mainly because I forced myself to run so slow. These next 4 weeks will set me up for the next 14, which means that none of my workouts will be overly difficult. In the future I will be using some new words to describe my pace, here's the guide I'll be working from:

Recovery pace 10:27-9:12
Base pace 9:11-8:18
Marathon pace 7:48
Half-Marathon pace 7:30
10k pace 7:08
5k pace 6:53
3k pace 6:40
1 mile pace 6:17

All of these times are minutes/mile and they are all approximations. These are the paces I'll be shooting for the next 4 weeks for all of my workouts. Here's the workout for today:

Hill Repetitions
1-mile warm-up @ recovery pace
1x30 second hill repetition @ relaxed sprint speed (actual time 0:37)
1-mile cool-down @ recovery pace

Swim Workout

Warm-up
300 S
100 K
100 P

Workout
4x50 Ez/Hard
4x50 Hard/Ez
3x500 S (10:29, 10:31, 10:40)

Cool-down
100 S

Total - 2500m

Sunday Morning Run

Nice easy pace. I'm trying to start doing my long runs on Sunday mornings again when absolutely no one is on the road and I can run wherever I want. It was super windy and extremely humid so I had to take a couple breaks. I shaved my head today so hopefully that will help me cool off faster (today my head got really hot and didn't stop sweating until half an hour after my shower). Here's the workout:

Distance - 6 miles
Time - 47:24.33
Pace - 7:54.05 min/mile
Route - North on Donohue, right on Magnolia, right on Ross, right on Thach, left on Armstrong, right on Samford, right on College, left on Magnolia, left on Donohue, Donohue south to Camp Auburn

Bike Bash

Josh and I did Bike Bash this morning. It was a 40 mile group ride to increase awareness of cyclists on the road and raise money to put in more bike racks and bike lanes. The route was 2 loops of just under 20 miles each around the outskirts of Auburn. Had to ride through the ghetto at one point which was fun (it definitely made you ride faster). All in all a great bike workout.

Distance - 37.767 miles
Time - 2:20:19
Pace - 16.15 mph