Wave Ridin'

In an effort to be succinct, but mainly due to my own general laziness, the last week of training is summarized below. It was solid seven-day stretch complete with one good race, two nice workouts and two hours in the saddle, which is double any previous weekly total I've put up on the bike since early February. There are no foreseeable races on the horizon but I'd like to string together a few more weeks of training similar to this one before I lace up the spikes again in earnest come June. I'm riding a wave of good energy at the moment and hope that with proper balance I can stay on the board for a good while longer.

But enough about me and a little more on a few of my fast teammates this weekend at races around the world. Rebecca ripped it up at the World XC Championships in Amman, Jordan with a 36th-place finish, while Jenn topped the field in the 5K and Laura started off her season with a solid third-place showing in the steeplechase down at the Raleigh Relays in North Carolina. Fast women, indeed.

Sunday, 10:00 AM - 10.5 miles.
23:00 warmup, 32:00 cooldown.
An Ras Mor 5K (2nd, 15:31)
4:05 PM - Lake Park - 4.5 miles, 35:00.

Monday, 10:15 AM - BSC - Bike, 30:00.
Steady 65-70% effort. Full stretching circuit afterward.
2:30 PM - Auburn - 10 miles, 1:16:00.

Tuesday, 8:30 AM - BSC - Bike, 30:00.
Avg. HR: 128
6:20 PM - RLTAC - 10 miles.
Track Workout: 6 x 800m @ 2:26 w/2:30 recovery.
21:00 warmup, 23:00 cooldown.
2:24.33 (2:40.27 recovery), 2:25.01 (2:30.32), 2:23.51 (2:18.55), 2:24.75 (2:25.69), 2:25.13 (2:31.98) 2:21.71.

Wednesday, 7:55 AM - BSC - Bike, 1:00.
Avg. HR: 130

Thursday, 11:20 AM - Westboro - 8 miles, 1:00:00.
6 x 100m strides @ WHS track.

Friday, 8:05 AM - Westboro - 9 miles, 1:04:00.

Saturday, 7:45 AM - Westboro - 10 miles.
Track Workout: 4 x 2K w/400 jog recovery. Start at tempo pace (~5:20) and bring it down with each interval.
16:00 warmup, 15:00 cooldown.
6:36.7 (2:47.26 recovery), 6:32.46 (2:44.41), 6:24.57 (2:56.69), 6:07.52. Went through the mile in 5:19, 5:14, 5:08, 4:56, respectively.

Totals: Run - 62 miles, 7:10. Bike - 2:00.

Battling it out with BP during Mile 3 last Sunday.
(Photo courtesy of Ted Tyler)