I am definitely getting better. This whole working out at lunch thing presents its own set of logistical challenges. It helps to pack the bike in the SUV at night, along with all the other cycling stuff. Being organized is a good thing. It also helps to pre-pump the tires too. Just sayin... I do NOT like feeling rushed when I work out, but exercising during my "lunch hour" requires some expediency.
Yesterday's ride was just as good, if not better than the previous ride. I thought it might be tougher, due to being sore, but it wasn't. I made a conscious effort to warm up properly and hit my twenty minutes at race pace in stride. Unfortunately, I am not very good at tracking time, as I went over, again, by six minutes :-)
The run off went OK. I am having no problems hitting my stride now, getting off the bike. I just hit the hills on the Bob Calhan Trail at the end of the out portion of my run, and I was SO unmotivated to tackle them.
Today, I slept in until 6:30 AM, and it felt.so.good! LOL... I decided to do my workouts backwards today. I am going to strength train at lunch and swim on the way home.
Last, but not least, Dee Dee and I will be toe-ing the line at the Shamrock n Roll 10K and 5K on Sunday at Atlantic Station. Just so happens that a 10K fits into my training schedule perfectly, although not at race pace :-) Dee Dee is doing the 5K , and I am doing the 10K.
I've been giving this race quite a bit of thought this week. I definitely want to PR. The question is how much? I'm NOT ready to run a sub-50. That level of effort would require specific training. McMillan says I should run 8:24 miles and come in around 52 minutes. That sounds good, but that may be more of an effort than I want to give. Seeing as my "coach" says I should run the first mile in zone 2-3, the second and third miles in zone 3, and the last three miles all out, I'm shooting for a sub-55. If I'm feeling good, then I'll go for more. I just got to remember that Monday is a new training week!
Have a great weekend, everyone!
Wes
OCN: 17.8 miles, 1:02:45, ~17 mph
ORN: 1.4 miles, 15 minutes, ~10:40 mmp
Friday, March 14, 2008
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22 comments:
HOORAY for Shamrock races!! We and our "better halves" will be doing pretty much the same thing this weekend :)
Good luck to you and Dee Dee. You've been working hard, and I know you will have a great race!
GOOD LUCK to both you and the Mrs!! Here's to a new PR!! ;D ;D
Good luck on the race. Sounds like your well prepared
Working out at lunch is admirable and smart. I do it, but I also work from home with flexible hours. I like it because it means I don't have to get up at the crack of dawn to get a workout in.
Would be much more logistically challenging if I still worked in an office though.
Looking forward to reading about the 10k. Go get em!
yay for racing and drinking for st pattys day!! best of luck on the 10k, im sure you will kick that races ass!
The six disciplines of triathlon - swim ride run, nutrition, stretching and ORGANISING!
Have a fun run - hope you get your 55 :)
Good luck at the Shamrock race!
Hope you both achieve your PR !!
;-D
Good luck to both of you this weekend!
Good luck with the race bro!
Remember the green beer is for after the race.
Check out California Pizza kit, get the Jamaican Jerk & a green beer.
Good luck to you and Dee Dee on the races this weekend. Sounds like your training is going awesome!
I wish I had time to workout at lunch. But 45 minutes to get across town and back, plus shower just doesn't work. However, we have staff development this coming thursday and it was brought to my attention that we have an hour and a half lunch... what was my first thought? I could workout over lunch! nothing to do with taking a long lunch.. ha! Have I reached the dark side?
P.S. Have a great weekend and best of luck to both you and Dee Dee with your races this weekend! :)
Have a great race!
Good luck on the race!!! Can't wait to hear about it Monday.
Great job on working out all the details so you can work out at lunch. Most people would see those as barriers and not even try.
Have a great race and don't overdo it. You are right, another week of training ahead. But, have a blast, you two!! :D
Good luck in the quest for a PR. I imagine that competitive Wes will emerge on race day and go for it!
Did you guys get a little wind last night?? I saw on the weather channel there was a tornado (or a lot of wind) in downtown Atlanta. Hope things are okay!
Good luck in the 10k! You'll do awesome!
good luck Wes and hit that pr :)
Have fun at the shamrock race.
but right now, i'm hoping you're okay. lots of bad weather stuff in georgia. above all, stay safe.
All the best to you an DeeDee today, Wes.
Have thought of you two a lot with the reports of the storms hitting Atlanta over the weekend. Know you are out in the 'burbs, but doesn't sound good.
Enjoy the speed work!!
I'm getting used to tackling this lunchtime working out. Don't get me wrong, I rush. I don't want to take advantage of the opportunity I'm given to be able to do this... I have mastered the quick shower after my swim, and tend to eat when I get back to work, or go through a drive-thru for a healthy snack. It's hard, but I like it. And it keeps me from pigging out at lunch.
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