Tuesday, September 28, 2010
So since my injury in August and after Lake Placid I really haven't done anything over 2hrs, A. because I was sort of burnt out, B. I was and still am bummed out about my foot ( which is getting better) C. I really didn't need to. However, for some reason 1hr or even 1 1/2hrs just isn't enough sometimes to get my endorphins going, to give me that exercise high. For example, I worked out really hard for about 1hr 20 minutes yesterday and all I could think of was, " how can I get my run in today?", " should I put my bike on my trainer?", its terrible, totally out of whack thinking but I just feel better when I get in a longer/quality type workout, it just plainly makes me feel good.
Today, I did a Vo2max bike session that was in total, 1hr 45 minutes and because I couldn't fit in my run yesterday I followed that with a 30 minute run. Man after pushin up to 330 watts on the bike and being able to run pretty good after made me feel amazing, I just have been on a high all day, 2 hrs and 15 minutes of pure joy. I know this is crazy but it was awesome.
Heres my bike workout:
Basically from minutes 1-30 it was building to low end of my vo2 max ( 240 watts)
then do 4 x 10 seconds of 95% effort building cadence from 90-110 and then recovering for 1 1/2 minutes
Recovery spin till I hit 40 minutes then:
4 x 3.25 minutes at 240 watts with the last 45 seconds building to 300+ watts, maintaining normal cadence and effort
recover 4 minutes in between each set
AFter main set recovery spin until you hit 1hr 45 minutes
I followed that with a 30 minute run on the treadmill at a 1%- 1.5% incline 7.0mph.
AFter my workout went to see my physical therapist who is encouraging me to increase my mileage and some speed so I will be discussing this with coachie.
Also, I have been asked by my good friend Keri to do a century on October 10th ( good lord, I haven't sat on my bike for more than 2hrs) but what the hell, as long as my hubby and kids are ok with that why not. Not bad to spend the day before my birthday doing something I love.