|Back on Track in Tucson, AZ|
I spent a lot of time in the pool this week with a strong swim focus mixed in with some great intensity. Every stroke was by myself and I really had a CTJ moment this week knowing that no single person can train harder and longer in the pool without a team, coach, partner or some other disciplinary and motivating figure. As a result I will continue to swim by myself for now. I know a team atmosphere always raises my performance but I am happy where I am at and the flexibility to swim when I want to is a huge plus.
I got in 3 hard core sessions and I'm starting to feel the strength in areas that were weak. I know that as I age I have to focus on some of the other areas that people often neglect so I am really trying to make it my goal to get in 3 core sessions a week (~1.5 hours each).
As for running, I had intended to make it back to the track and do another 2x3 miles but the body was torched from the get go and very tight. I decided just to back it off and do a tempo 10K on the track with an emphasis on strong form. I did it in 38:32. It was easy, but my form still started to suffer at about 5.5 miles from excessively tight hamstrings. A big part of training this year is always running with good form so I stop when something happens to it. I did some more stretching of the hamstrings to loosen them back up and did 4x400 with 400 rest in 1:20, 1:13, 1:13, 1:10 and then a 200 to bring the total track workout to a convenient 13.1 miles total. Obviously the first 400 was a little rough but then magically the hamstrings opened up and by the end I was ready to do redo the entire workout.
Here are my weekly swim, bike, and run totals:
Total: 118 Miles / 21 hours 30 minutes
Swim: 32,200 yards or ~18 miles / 8 hours 49 minutes
Bike: 72 miles / 4 hours 54 minutes
Run: 27 miles / 3 hours 25 minutes
Core: 3 sessions / 4 hours 22 minutes
Weight: 157.0 lbs (average over the 7 days)
Body Fat: 7.0%
|Bike Intervals Up Twin Peaks Road In Tucson, AZ|