Monday, July 31, 2006
Start of Big Week
Will try to have a bigger week. 7 days, will try to run more frequently, and will have a big 3 day weekend of cycling since I have fri-sun off.
Workout Summary: am run 4+ (36)/ pm swim 3500 meters (3800 yds)(1:04) then run 5+ (47')
6:30 am, a bit more than 4 miles easy. out 17 down to park, back 19. 500 ft ascent on the way back, 400 in final mile. Stretched in warm bath 15' after.
5:30 pm, Swim at 50 meter outdoor pool. 500 wu pull in 8:50
Then 2 X 1000/45, 17:05 and17:28 (went out way too hard first 300 of first repeat!)
Then 2 X 500/35, 8:20 and 8:25
No cd, ran out of time.
Then run with Ann around troutdale area, easy, 8:30 pace, 47 min. Close to 6 but I will call it 5+
Few times of sharp pain in hamstring, but very short, 1 second or so. Low Zone 1 for run.
48 oz of water during and after workouts
Diet:
Breakfast: 2 low fat vanilla yogurt's and med. coffee/cream. 24 oz water after run.
Lunch: Salad w/ 6 ox grilled chicken, mixed vegies, 2 oz bag of kettle chips, 16 oz orange juice.
Afternoon: non-fat carmel latte and cliff protein bar
Dinner: 1 1/2 hamburger with low fat beef (4.5 g per 4 oz) had about a total of 16 oz. of beef. Anns ultra low fat cole slaw and 2 ears of corn on cob, no butter. 1 beer
Workout Summary: am run 4+ (36)/ pm swim 3500 meters (3800 yds)(1:04) then run 5+ (47')
6:30 am, a bit more than 4 miles easy. out 17 down to park, back 19. 500 ft ascent on the way back, 400 in final mile. Stretched in warm bath 15' after.
5:30 pm, Swim at 50 meter outdoor pool. 500 wu pull in 8:50
Then 2 X 1000/45, 17:05 and17:28 (went out way too hard first 300 of first repeat!)
Then 2 X 500/35, 8:20 and 8:25
No cd, ran out of time.
Then run with Ann around troutdale area, easy, 8:30 pace, 47 min. Close to 6 but I will call it 5+
Few times of sharp pain in hamstring, but very short, 1 second or so. Low Zone 1 for run.
48 oz of water during and after workouts
Diet:
Breakfast: 2 low fat vanilla yogurt's and med. coffee/cream. 24 oz water after run.
Lunch: Salad w/ 6 ox grilled chicken, mixed vegies, 2 oz bag of kettle chips, 16 oz orange juice.
Afternoon: non-fat carmel latte and cliff protein bar
Dinner: 1 1/2 hamburger with low fat beef (4.5 g per 4 oz) had about a total of 16 oz. of beef. Anns ultra low fat cole slaw and 2 ears of corn on cob, no butter. 1 beer
