I started off the week again on Monday instead of the usual rest day and did a swim workout. The more I think about it and reading feedback from other athlete's training schedules, I may start doing light, recovery type workouts on Mondays rather than taking the entire day completely off so that rest/recovery day doesn't mean no workout day. On Tuesday, I had planned to do a bike workout in the morning and swim at lunch but I hit the intervals a bit too hard and ended up puking after the last one which wrecked by body for the rest of the day and I made the decision to not do the swim before leaving for my flight.
While in Seattle, we stayed at a decent hotel, The Double Tree, by the SeaTac airport. Since I primarily stay at Hilton-branded properties, I try to stay at either a Hilton Garden Inn or a Double Tree to ensure the workout facilities have decent equipment. While in Seattle, I was able to get in 3 runs (5 mi, 3 mi, 7mi), two strength/core workouts, and a bike workout on an exercise bike where I translated the TrainerRoad workout from Power to Heart Rate Thresholds so I knew what targets to hit:
TrainerRoad Workout based on Power:
TrainerRoad Workout translated to Heart Rate on my fancy workout planner on a hotel Post-It:
I was supposed to do a long bike on Saturday but opted to sleep in and get some energy back before playing in a couple of football games and then heading out for St. Patty's Day activities. Admittedly, I was a bit wiped getting up at 4am to run 7 miles before my flight back to Philly on Friday morning.
Inspired by all the people I knew doing either the Rock and Roll Half/Full Marathon in DC and the NYC Half Marathon, I ran my own "personal" half marathon Sunday afternoon. I wanted to get a sense of pacing so I did the first 11 miles at pace slightly faster than easy and then picked it up to a tempo pace the last 2 miles to see how that would feel. The run itself was great overall and I'm comfortable targeting 7:45min/mile for the first 8 miles at the Casesar Rodney Half Marathon next week (first race of 2012!) and then dropping it down for the last 5 miles based upon how I'm feeling. I also practiced nutrition and will probably only need half a flask of EFS Liquid Shot and will take water on the course, probably every mile after the first 6.
Overall, I still hit the 4 runs including the #1 workout (the long run) but missed a swim workout and a bike workout. One week missing shouldn't derail me too much so no worries, just have to focus on the week ahead. Here's a training tip. Life-events will no doubt happen that will interfere with training and cause you to miss workouts. For endurance events (half marathons/marathons/70.3/Ironmans), the two key workouts you should never miss and somehow plan around to make sure they happen are the long bike/long run.
Injury-wise, I still get occasional soreness from the Plantar Fasciitis and it was esp annoying this week since I didn't have The Stick with me while traveling to roll out the calves after the runs. I remedied this for the future by getting the travel version of The Stick which will fit in my carry-on suitcase. Good news is that I did not feel it affect my long run at all yesterday. My left hip flexor is more sore/tighter than usual so I'll have to watch that and back-off on any speed workouts for the run if it becomes bothersome.
Weight-wise, today's check-in was bizarre. Apparently I'm down nearly 3 pounds, from 173.4 to 170.5lbs while my body fat % jumped up from 8.7 to 9.8%. I weighed myself twice this morning to make sure it wasn't a bad reading. I'm not sure the factors but it maybe due to being on a plane so much last week. I also know that the long runs generally burn off a ton of weight that is slowly regained through the week so we'll see what next week's check-in looks like.
Total Time: 8hr 24min
Total Distance: 66.91 miles
Swim: 2300 yds/0hr 51min
Bike: 37.5 miles/1 hr 58min
Run: 28 miles/3 hr 53min
Strength: 1hr 41min