Today was a rest day. I needed it, haven't had one in a month or so. Walked around the Tidal Basin to shake the legs out, but after two ' fuck this shouldn't be this difficult' workouts in a row, I think my body was sending me a signal.
This week, the weather looks great, and I will try and make the most of it on my bike. As per usual, the current sport I hate = running (I alternate hating one of the 3 sports about once a month). It's increasingly looking like a liability for me. I know my biking has improved. Hard to know by how much precisely until I race again. But it's certainly better. Swimming will be better than last season. Found an invaluable online tool that continues to make my swimming more efficient. Running - I'm just not enjoying, nor am I making solid gains. I don't like how I feel during/after when I see my times/splits...I'm racing a 5-k in two weeks, if I'm not a bit faster than I was during the Turkey Trot (18:36), then I'm not training properly. Plain and simple. Have to wait and see...back is still a bit tender. Will have to be very careful this season it looks like.
Monday: Swim. 300m w/u. 1x800m. 100 kick. 1x800. 100 kick. 2x400. 100 kick. 2x200. 300 c/d.
Tuesday: Arms/legs lift. (30 min TT spin. 2 mile run.) Repeat. Hard effort. Back felt okay, but was indoors spinning and not in aero.
Wednesday: A.M. Swim. 300y w/u. 5x200y fast w/100 active recovery after each. 100 kick. 5x200 fast w/ 100 active recovery after each. 100 kick. 300y c/d.
P.M. 10 mile slow run.
Thursday: Back and legs lift w/ some abs. 25 min. heavy gear with 5 min. easy spin recovery. Repeat. 1x20 min heavy gear. 5min easy spin.
Friday: 300y, w/u. 10x100 leaving at 1:30, 100 kick, 10x100, 100 kick. 10x50. 100 kick. 3x100. 300 c/d.
Saturday: Legs/Shoulders/Chest lift. 9 mile run. Today and yesterday just didn't have much energy. Hoping a day off does me some good. We'll see on Monday...