Saturday, February 19, 2011

Saturday Triathlon

Time for something a little different.

As you know, I took yesterday off from running due to some slight shin splints I've been managing through; I figured after a week of it I should try to let them rest.  So yesterday was a swimming day and my plan for today was to swim and then do a short leisurely run to see how my legs were doing; to see if the day off had helped.

Well...  I woke up this morning and decided that just wasn't going to work.  I needed to do something a bit more interesting.  A light brick workout just wasn't enough, so why not do a full triathlon "brick"?!  So I did.  I met a friend for a swim workout, then hopped on the stationary bike, and finished with a run.  And man did it feel great!!  Ad lib fitness at it's finest!!

Chelsea and I started out with a 2000 yard (1.14 mile swim) swim; it took us about 45 minutes.  We were both sore, but it was a good sore feeling.  Then I hopped onto the stationary bike and despite my preconceptions of possibly getting too bored, road 25 miles in about 1:15:00.  Let me tell you, books on tape works wonders in helping that time go by!  This was my first time trying it and I will certainly be doing it again.  It felt great to get onto a bike for the first time since last fall, but the "Random" setting I used for the program was certainly not as challenging as I expected it to be.  It was still good for my first ride though.  Finally, I jumped off the bike and onto the treadmill and ran 3.0 miles.  I was impressed to find that my shins didn't hurt at all (maybe that day off really did the trick) and it felt like nothing to maintain a 7:03/mile pace.  I would have run further or upped the speed, but I decided to take it easy on my shins.  In all, I spent over three hours at the gym today and I'm BEAT!



I might start doing triathlon style training every Saturday with the goal of getting up to doing a full 1.2 mile swim, 56 mile bike, and 13.1 mile run for endurance purposes.  I like the idea of being able to see where I stand every Saturday and altering the following week's schedule accordingly.  We shall see how it plays out.  But as of yet, I am certainly better trained for the swimming over the rest; who would have guessed since I grew up a swimmer?!  haha

Anyways, I am currently battling my heavy eyelids, so I will depart at this junction and spend the rest of the afternoon/early evening imitating this little guy.


Question:
1.  What did you do for your Saturday workout?  Anything new?

Today's Workout:
SWIMMING
1.  250 Warm Up (free, back, breast)
2.  5 x 50s - free, 10s rest
3.  10 x 25s - drill down, stroke back (3-10 kick drill), 10s rest
4.  5 x 50s - free down, stroke back, 10s rest
5.  1,2,3,4 - 15s rest
6.  4,3,2,1 - 10s rest
7.  5 x 50s - stroke down, free back (75% pace), 10s rest
8.  250 Cool Down
TOTAL: 2000 (1.14 miles)

BIKING
1.  25 miles on Random setting

RUNNING
1.  1.0 mile at 8.0 mph (7:30/mile)
2.  2.0 miles at 8.5 mph (7:03/mile)
3.  2 minutes at 3.0 mph (20:00/mile)


Stay fit.  Stay healthy.

4 comments:

Meg O @watchmegorun said...

that is an AWESOME workout! great job! I didn't do anything crazy for my workout, but I did some incline work which isn't my fav, but has to be done at some point...

5 Miles 2 Empty said...

Nice tri!! I have done that a few times! Totally fun to mix things up a bit!!

I did 10 miles Saturday. It was ok. I am ready to get back to the pool! It should be open tomorrow!!!

The bike is my weakness...ugh.

I hope your shins are on the mend, or at least damage minimized. When I ran track/x-country we would walk on our heals for about 100 yds, toes pointed up as high as you can. This would strengthen the muscles attached to the shin. Essentially the calf muscles is pulling the muscle from the back (my unsolicited two cents, you can tell me to shut it if you want.) =)

Also when my shins start hurting it is a reminder to check the mileage on my shoes....

Kurt @ Becoming An Ironman said...

@ Meg - Incline work is not a favorite of mine either. Keep it up though! The whole idea is to work on your weaknesses until you have none. haha

@ Amanda - Glad to hear the pool should be open again. That would throw me for such a scheduling loop if they closed here. I'll keep that track/x-country drill in mind! My shoes were new in December and have less than 100 miles on 'em. That doesn't mean they aren't the issue, but mileage shouldn't be it. Thanks!!

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