Wimp!!

I cycled to work yesterday and ran 5k over my lunch hour.  
I felt like a huge wimp.  My legs were burning and I only ran 28:00!!
I went on to do some strength training which is sort of a new addition to my "training" regime.
I did three planks for 60s and a set of wall squats for 60s.
It was nothing too taxing... in fact it felt like a warm up to get the week going after a weekend of racing.
Today I'm planning to run 50 minutes easy pace with strides.  I'm not sure what my easy pace is any more.  I'm thinking 5:00/km is easy.

Rest days suck

I hate rest days.  I feel so lazy and unproductive.

Yesterday I didn't run or swim.  I cycled to work and home as usual, but that's it.

I feel guilty for not working out for some reason.  I have to force myself to do nothing.

Anyway... now that my rest day is over with I'm back at it.

The plan is to run 9k easy and do some core strength.

Thursday (two sleeps from now!) is my last day of work before six weeks of summer leave - woo hoo!!  I'll be doing a lot more training over the next six weeks.  I'm going to be completely ripped by the end of this summer.

Soreness!

I'm so sore!
On Saturday I ran Emilie's run.  It went okay... my time was 22:46.5 which is a personal best.  At a race anyway... I seem to remember clocking a 21min 5k on a training run once... 


My splits:


1k - 4:11
2k - 4:28
3k - 4:38
4k - 4:52 (ack!)
5k - 4:40

My average pace worked out to 4:34 and I placed 13 in my age category... 84th over all out of 433 participants.  It was actually quite painful.  I was on the edge the whole time.  You know... pushing against my lactic acid threshold.  The fact is... I have good speed and if I can push that threshold back I would be wicked fast.  I know it.

So now I'm really motivated to do some speed work.  If I can run 5k in 22:46 on just an endurance base... if I start doing 1000m or 800m intervals I know I'm going to improve. I really like the thought of that (improving ... not the intervals)!!! 


My calves were pretty sore after this one... which is odd... it's usually my quads.  But this was good because for my triathlon on Sunday I was going to need my quads to be in good shape.


I recovered and relaxed for the rest of the day on Friday... we ate lunch at Perkin's and packed back more calories than I had burned off on the race - bah!!


Then I went on to race the Smiths Falls Super Sprint Triathlon.  It was a 200m swim, 26k cycle, and 5k run.


Here were my splits:


swim -  8:49 at 4:25 (wtf!!??)
cycle -  55:45 at 28 kph (not bad)
run -     25:22 at 5:05 (i was knackered)


I really improved on the bike... by about 10kph over my last race!!!  My run was not too bad... but my swim totally sucked!!  I never got into the zone... I was breathing badly, and stopping to see where I was going.  It was basically a disaster.


With that being said, I came in 10th over all (out of 20) and 2nd place among the 11 women.  The person that beat me was in the under 13 category haha!


It was a small race but none the less, I am really happy with my results :)

So... now back to concentrating on training for the K-Town Tri and the Toronto Waterfront Marathon!!!  I'll be doing plenty of intervals... I promise!


For today... I can barely walk so it's a good thing it's a rest day.  I'm cycling to work and back (10k total) at a very slow pace. I'll be running with Kaara on lunch at a 6:30 ish pace.  All easy stuff.  Maybe a core workout will be in order.