Wow. If the week before was wimpy, workouts this past week have felt practically non-existent. I decided to take the week off running and let my tissues repair themselves. Meant to do a few more light swims, but truth be told, my rotator cuff is starting to feel a bit crappy, so I'm laying off a bit. I'll have to focus more on base strength for next season.
Tuesday: After the Happy Fish 10K, I was feeling pretty beat up--but not so beat up that I didn't want to run at track on Tuesday night. We did a 30 minute marker set--basically, run for 30 minutes and see how far you can get. I wanted to make 3.5 miles, but I fell about 175m short of it. Darn.
Wednesday: Cycled out to Canada road. I felt pretty good, but I wanted to make sure I made it back in time for my 4pm client, so I cut it short just after Edgewood. Tood bad--It would have been a nice day to just ride and ride. The weather has been so beautiful. Anyway, It was an okay ride, probably a bit over 20 miles, but I didn't push it hard enough. It's hard for me to really push when I'm out by myself...or maybe, it's hard for me to tell when I am and when I'm not. I did make an effort to climb in a slightly higher gear than I found comfortable for spinning. Kept it up to 70rpm instead of 80+, which I prefer.
Thursday: Lazy, lazy. Did nothing but a bit of stretching.
Friday: Again, Lazy, lazy. I don't even think I stretched. What was my excuse?
Saturday: Practice tri out at Stevens Canyon reservoir. The swim was colder than last week's T.I. swim! Anyway, we set up a sprint distance course for the participants to do a "dress rehearsal" of their upcoming events. The swim was about a 1/2 mile loop. I agreed to be a "buddy swimmer" and hang back with the participants who are less confident in the water. This is a lot of fun; while it isn't much of a workout for me, it's very satisfying to see how far everyone has come and to offer them encouragement and let them know they can do it.
After I finished up a loop behind the slowest swimmers, Christine, Jane, Holly and I decided to sneak in a second loop while everybody headed out on the bike course. We started out as a pack, drafting off one another. I stuck to Holly's feet for a while, then decided to cut a bit to the left haflway to the first buoy. I hit my stride and just stroked out. I got past the buoy and snuck a look back to see how far ahead I had gotten. I was way out! So I decided to just put my head down and hammer. I was pretty winded--I was probably swimming in ZN4 for most of the swim, and my suit was feeling tighter and tighter around my neck, but I made up my mind not to let the other girls catch me. I knew I wasn't going to get much of a workout supporting participants for the rest of the day. I got out of the wanter a good 100+ yards ahead of everyone else and staggered up the ramp. I just can't get over that lightheaded post-swim feeling.
Back up at our makeshift T1, I took my time and waited for the others to catch up. It wouldn't be any fun heading out on the road alone. Once everyone was ready to ride, we headed north toward Foothill. Too bad the usual course was unrideable because of construction--it's really a lot more fun when you don't have traffic lights and cars to contend with.
Anyway, I turned back only about halfway out to the turnaround, because I wanted to get back to T2 in time to support runners coming in from the bike--and they'd already gotten pretty far ahead during the mentors' swim foray. I was feeling good--nice spin, down on the drops, solid spinning descents on the little bitty hills, and so it was wistfully that I turned around at Grant Road. Probably only covered about 7 miles. :-(
I got back to the park in time to get set up on a trail cheering folks on and running them up and down a nice little stretch covered with prickly weeds! As Christine came back from the bike, I went ahead and ran a little half mile loop with her, for probably no more than a total of 1-1.5 miles of running. Bummer.
As much as this season has been a good experience, I do not think I would like to be a mentor again. I don't thinkI am cut out for it, for one, and for another, I don't want to sacrifice my workouts when I'm actually training for an event. If I were to volunteer for the society again, I would probably be a training captain instead.
Sunday: Open water swim at Coyote Point. Shoulder really kicked this mornnging , so I only went about 1/2-3/4 of a mile, focusing on gliding. Then a light, light run for 20 minutes.
Anyway, on to...
Monday (Today, 10/23)--I considered a nice long spin, but in the end, I stuck with some light upper body endurance work with Tien. It was good for my core, and hopefully it will increase the intermuscular coordination in and around my right shoulder. I don't want to feel it hurting me anymore, especially next spring for WF 2007.
This week's goals:
No erroneous rest days! Spin for speed! Swim for technique! Light running focused on tempo/volume!