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Week of Running

Last week’s emphasis was on swimming. This week will focus on running, probably my favorite part of the tri (although I’m growing to like the bike). It’s not my favorite because I’m some crazy fast person. I just like how low maintenance it is. I can just throw on my running shoes and head out the door. No trip to the Y, no prepping my bike, no extra equipment to pack. It's just the road and me.

Yesterday’s 3 mile swim actually felt pretty good. I managed to get myself out of bed at a decent time. The pool started off REALLY warm, and I was afraid of how the workout would go when I felt like I was swimming in a bathtub. I prefer the water in the low 80s, but it must have been close to 90. Thankfully, the air outside was cool, and having the doors open helped it to cool off in there a little. The swim was of course a little slow, but I am getting faster. Each of my miles was within about 30 seconds of each other, so I was definitely paced! I was starving afterward, and Mr. SLS took me out for an AMAZING celebratory brunch in honor of me passing my boards.

The workouts this week look to be pretty intense, but I’m actually looking forward to them. I’m never really sore after a day of swimming, and just a little stiffness the morning after a workout always makes me feel like I actually did something the day before. Here’s the lowdown for this week:

M: 120 min bike with 1 min accelerations every 8 minutes
T: 90 min tempo run
W: 2 x 1500 M swim, 30 min run at RPE 3
Th: 75 min endurance run, 2500 M swim
F: 60 min easy run, 120 min bike ride (including a tempo ride in the middle) – I might make this ride a little longer since this is my longest bike ride of the week, and I’m a little worried about the length of my long ride next weekend doing recon in WI.
S: 1500 m swim. It’ll be open water since I’m out in WI at my friend’s cabin
Su: 2 ½ hour run with hills.

Whew! Guess I won’t have to worry about not feeling like I put in the work this week! No days off scheduled, but I’m not worried as Saturday’s swim doesn’t look to be too difficult.

On a personal note, I paid the Board of Pharmacy my $105 licensing fee today, and I am now an official licensed pharmacist. I was really worried that I’d have to retake my law exam, and all I kept thinking was, “How the heck am I going to start an Intensive Care Unit residency, train for the Ironman, and study for my exam again and still do a good job with all of them?” I can’t even believe how relieved I feel now that I know that I passed. It’s like a gigantic weight has been lifted off my shoulders. I literally danced in my living room for about 2 hours on Sat night I was so excited.

Well, better get started on that 2 hour ride. It’s starting to sprinkle here. Hopefully it doesn’t get much worse.

5 comments:

qcmier

80 degree water? Wow that's warm. I'm a 75 degree type of guy.

What's your RPE scale?

Congratulations on passing the board exam!!!

Pharmie

The Y where I swim never really lets the pool get below 80. All I know is that 90 feels WAY too warm. My RPE scale is as follows:

0 complete rest
1 very weak (light walking)
2 weak (very slow run with easy conversation)
3 Moderate (easy run, still able to maintain conversation)
4 Somewhat strong (working harder than 3)
7 Very strong (labored breathing but able to maintain pace for several minutes)
9 Cannot hold effort for more than a minute or 2
10 Maximal effort.

Any missing number falls somewhere in between here. Most of my workouts are at a 3-5, but some of them are as little 2 or as high as 7 or 8.

Pharmie

By the way, thanks for the congrats on my boards. You can't tell that I'm excited, can you? :)

Mads

Man, training for an IM really puts the breaks on any quality drinking efforts, doesn't it? ;) I'm bringing my running stuff to the cabin. Sunday later morning I might be up for three miles, to ward off my most-likely medium grade hangover. Sorry, I know three miles isn't many out of the 2.5 hour run you've got planned, but maybe Lusch will take three other miles, then almost half is buddied up. Not sure if Mrs. Quade is running again yet to take an additional leg. See you tomorrow!!

Mads

Man, training for an IM really puts the breaks on any quality drinking efforts, doesn't it? ;) I'm bringing my running stuff to the cabin. Sunday later morning I might be up for three miles, to ward off my most-likely medium grade hangover. Sorry, I know three miles isn't many out of the 2.5 hour run you've got planned, but maybe Lusch will take three other miles, then almost half is buddied up. Not sure if Mrs. Quade is running again yet to take an additional leg. See you tomorrow!!