Weekly Training: Jan 31-6, 2011

Light week of training. Felt pretty drained during the week, mostly due to work and a variety of other things going on (including getting LASIK eye surgery!). Good news is my legs feel pretty fresh and besides the bottom of my feet feeling pretty sore after runs, I am in great shape and injury free.

Monday, Jan 31. Kettlebells (:6:00) followed by short easy run (:12:00)

4 sets kettlebell swings total. 12 swings @ 16kg. 3 x 12 swings @ 24 kg.  90 seconds to complete each set.
Put on shoes and then went directly for a run around a park to test out my new Inov-8 Roclite 295 shoes. The shoes feel really good. I’m planning to use these during the Copper Canyon Ultra run next month.

Tuesday, Feb 1. Day off.

No good reason for a day off. Just got busy, woke up late, tons of work and then got to go downtown to hear Jean-Michelle Cousteau talk about the oceans, how in danger they are and his family adventures over the years (Jacque is his dad!).

Wednesday, Feb 2. Track workout (:50:00)

Ran with Eastside Runners “Group #6.” 800 warm up then 1600, 1200, 1000, 800 with an 800 jog in between each. Finished with 800 easy. I hit the pre-determined pace times for group 6 pretty much dead-on. What is funny is that I almost bailed on the run, I felt so tired at the start. After the first 1600 I was then going to stop running, but decided to keep at it. I then felt awesome and finished the workout super strong. Goes to show that a few fast laps around the track can cure a lot of problems! My splits roughly:

1600 = 6:08
1200 = 4:31
1000 = Can’t remember…pretty much the same pace as my 1200 though
800 = 2:55 roughly

Thursday, Feb 3. Kettlebells (:8:00)

5 sets of 20 swings with 53lb bell. Took roughly 90 seconds between sets.

Friday, Feb 4. Easy run (:22:00)

Easy run around Medina.

Saturday, Feb 5. Easy run and running clinic with Barefoot Ted (:25:00)

Ran in Vibram Bikila‘s. A few laps around a soft dirt track.

Sunday, Feb 6. Easy trail run (:80:00) in the afternoon and Yoga (:60:00) in the evening.

Nice and easy (wet and muddy!) fun run at Bridle Trails park with Alison. Practiced using my Amphipod waist pack and bottles with Hammergel flask. The Amphipod is so much better than a Fueltbelt. Also ran in my Inov-8 Roclite 295′s and they did incredibly well on the soft, wet and super muddy trails. Yoga was a solid hour of power vinyasa with Dora, with lots of handstands and other fun stuff.

Total training time  = 4:26:00

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Excited for Copper Canyon. Also starting to realize that Ironman CDA is coming up faster than ever. I gotta get on the bike! For now…it’s time to eat.