I always give my body one day of rest after a big race. I don’t really like doing that, I just know that my body likes it.
That being said, and since I had such a terrible race, I took Monday off – then, I kicked my own ass with some insane runs. If I’m ever going to achieve my triathlon goal – complete an Olympic distance triathlon in [less than] 2hours 50minutes – I need to start getting serious!
Tuesday: I woke up early and did a plyometric workout at the gym, totaling about 25 minutes of intense cardio, with no breaks. After work, I ran hard for 15minutes, just enough time to strategically place me at the foot of a pretty big hill. I proceeded to sprint up the mountain, I mean hill, 10 times; my recovery was the jog back down. After the hill sprints, I ran home (the long way) – right at 25 minutes.
Total time: morning – 25 minute plyometric workout
afternoon – 45 minute run with 10 (all out) hill sprints
Wednesday: I had plans immediately following work, so I [peer] pressured myself into running before work. I’m glad I did – it was such a beautiful morning and the temperature was perfect. I did a 5 mile loop – which runs through some very nice Arlington neighborhoods and has a decent amount of hills.
Total time: 37 minute run (7:30/mile pace)
Thursday: Track workout – I always do a variation of the same [sick] workout at the track – it never gets old to me – and I love it.
It was hot when I got home from work, so I looked like a legit runner when I left the house: Nike visor, Oakley sunglasses, Camel Back and my hot pink iPod. I ran to the high school track, 1 mile away. Workout: I ran the stairs of the stadium, its about 12 sets and the equivalent of 100m –> completed the stairs, lengthwise, and ran to the track –> ran the remaining 300m at a brisk pace –> repeat 4 times = 1 mile with stairs. Then, I ran 6 – 75m sprints, with a 25m recovery. To “cool-down” I did 200 sit-ups, lunges for 100m, 50 squats and 10 squat jumps. And, because I’m hard-core, I ran home.
Total time: 45 minute track workout
– 1 mile to track
– 1 mile with stairs
– 6 – 75m sprints
– abs, lunges, squats
– 1 mile home
Friday: No more running this week – I’m definitely biking when I get home!
“And, because I’m hard-core, I ran home.” Classic Mel, now were those 200 situps in a row?
So, I thought I was going to bike with BJ when I got home from work. Wrong… He had a client meeting come up at the last minute. Guess what I did? I ran!! So much for giving my legs a rest from running.