Looks like the blog is staying clean, and the Garmin connect links are working again.
I’m not really sure where today’s run came from. I was feeling pretty beat up after yesterdays weight set and 5k swim, and a serious lack of sleep last night. Grabbed some coffee around 3:00pm and that seemed to help. I finally logged off the work computer and headed out the door at 5:20 for my run. The workout called for an hour, with intervals, but I didn’t want to push it too far hard. I chose to do a my standard 5k loop instead, and just let the run happen. After a bit of a cludgy start, faffing about with HRM strap and wonky HR readings, I was cruising pretty effortlessly through miles 2-3, and ended up with comfortable negative splits (IF = .987).
I think I’m going to be just about ready for some fresh FTP and pace testing next week!
Another pretty good week of workouts. EC strength workouts are a bit tough to get used to, but that’s to be expected. Good long ride on Friday, and a nice MTB on Saturday. Also got 2x PAP workouts done.
This coming week I hope to start masters swimming again at Berkeley Aquatic Club, On Saturday I’m riding the Hell of Hunterdon (80 miles, 5000′ climbing) and Sunday running the NYRR Colon Cancer Challtnge 4-miler.
I also want to TRY to get in 2x core workouts a week. We’ll see how that works out!
The last few days have been great. Weight and BF% are moving down at a slow & steady pace. I’ve passed through the major ‘deprivation’ stage of the dietary change. My energy levels have actually increased, even with a decrease in total daily calories. Wednesday’s bike, and Thursday’s run went very well, with nice negative splits on the 3x1m intervals.
Got out for a 60 min run today. 17F, ran with some of the Y-Tri club girls. I skipped the intervals as I was the run “leader”. Instead I worked to maintain a solid Z2 pace. I came in with a 9:21/mile avg, spot on my current Z2 pace and felt really good the entire route. I may have been able to raise it to 9:15, and still stay in my Z2 HR zone. The entire run felt really good and strong, with solid form; feelings that are becoming the norm over the last three runs. I think that the 5lb weight loss over the last two weeks is really helping. I’m working through the Whole30 program. I’m hitting 80-85% of the goals, really focusing on zero sugar, zero dairy, zero grains. I fall off the wagon now and again, but it’s by conscious choice and I try to limit the damage by focusing on portion sizes.
On the blog front, I’m playing with a cleaner look to the site, and eliminating some of the extra widgets. More work to come.
It was really interesting to attend the Endurance Nation camp before drinking the Kool-Aid to see whether people were really getting results, and it sure seems like the training works. I met up with a bunch of IM virgins who were using the EN program and appeared to be fit, fast and almost ready to race. Everyone was very enthusiastic about the program, the coaches and the entire EN community. Coach Patrick was a great master of ceremonies for the event. He kept the program light and fun, gave great talks about the course, and the keys to success at IMLP.
It will be interesting to compare/contrast the EN camp with the Fireman Ironman camp this coming weekend. While not exactly the same type of event (Fireman camp doesn’t have scheduled/coached workouts) I will get the opportunity to talk to a lot of other athletes with a lot of other coaching plans, including some pro and top-ranked amateurs.