As the weather has turned awesome (highs in the mid 80’s) I have been upping the volume on the weekends. This past weekend was the biggest in a LONG time. Not only did I volunteer at races for a total of 7 hours I also got some real training in. Some of it was intensity and some of it was volume.
Anyway, doing so I have been taking Monday’s off from training. Well, you know, taking days off like most of us which means that I swum in the pool (4 x 500) and then did a recovery trainer ride. I almost never do the recovery rides but the legs were still feeling tired.
And you know what, the legs were dead when I started the easy recovery trainer ride but by the time the 45 minutes had clicked off the legs were much better. I felt better for having done the ride then having the complete rest. Recovery rides are something that I recommend to others but I have rarely taken my own advice. This was a lesson learned.
And it was a good thing that the legs were feeling better. I dialed up a hard trainer session for Tuesday morning. I have been noticing that I have been having trainer session breakthroughs each week – but only on Tuesdays. The rest of the trainer sessions end up being failures. I dialed up a 2 x 20 minute session. I added 10 watts to my last successful workout. I had failed on this workout twice before.
To put this in perspective I have been able to increase my 2 x 20 minute repeats and 4 x 10 minute repeats each of the past several weeks. I have also failed a fair number of times.
This time I was successful. This workout is hard but it is not just muscular adaptations – I am getting better at doing the workouts. I have increased the workload on the 2 x 20 minute repeats by 15% in about a month. I am pumped to start seeing progress again.
After the trainer session, the legs were tired and achy at the office. I was not sure about the lunch run. I need the running volume since Boston is looming over my head. I have been doing quarter mile walking warm ups as I make my way to the trace. Once on the trace I set the GPS watch to only show heart rate. Since I am simply trying to build volume am not worried about pace. I kept the heart rate in the recovery zone. The legs were dead for about the first half mile and then they loosened up. The run became comfortable.
I like runs like these because I feel I can run forever. However, six miles was enough for today. The heat was on in Mississippi and I am not fully acclimated yet – the mid 80’s has sprung up on us rather quickly. I finished the run with a comfortable heart rate and the 6 miles clicked off at a hair under 8 minute miles.
I have been happy with all of my workouts this week.
- The shoulder did not hurt in the pool
- The breakthrough trainer session
- The comfortable recovery run (whose pace was a little quicker)
Weekend teaser – guess who I am meeting this weekend?