Pre-Race and Post-Race Training Weeks

>> Monday, May 05, 2025

Just over a week ago was the "Get in Gear" 10K, so I took it easy the week before, and then I slowly started to pick up the workouts a few days after. Here's what those 2 weeks looked like, with the race being April 26th:



I mentioned in a pre-race post that I was feeling pretty sluggish and crappier early in the week before the race. My long run on Monday wasn't great - I cut the "harder" miles a bit shorter but those miles were still a decent pace, averaging 6:11/mile. Then I skipped my swim on Tuesday, which is the first time I did that since Christmas Eve! (Before that, it was October when I was in Yellowstone with family, and before that was August when I was camping with family, and before that was June when I was camping with family... so it's not something I do!)

Thursday before the race was the first I REALLY took it easy: just 50 mins of easy spinning, and no weight lifting. Friday was nothing but walking and stretching, and then the race was Saturday. Sunday I did some good upper body and some core later.

Then last week, I skipped my run on Monday to make sure my legs were rested up post-race. I did NOT do that last year, but after getting injured in October/November after the TC 10 Mile, I'm (appropriately) afraid of doing too much too soon after a hard hard effort. So instead, that purple color on Monday the 28th is an easy spin on the trainer.

The the rest of last week was pretty normal, including 2 longer outdoor rides on Thurs and Saturday.

- I had nearly an hour-long swim on Tuesday, along with good upper body.

- Wednesday was an easy run and good legs and core.

- Thursday was a nice ride where I went all over the city and rode hard for the first 20 miles (56:59, or 21.1 mph ave at that point). It was nearly 35 miles in total.

- Friday was NO speed work (because it was too close post-race), but I ran easy and did good core and legs.

- Saturday was just a moderate longer ride and good upper body. I wasn't feeling great yet, so I didn't do anything too hard. I just went 37.56 miles in 1:57:22, which is 19.2 mph on average.

- Sunday was just core.

Those 2 rides really upped my "intensity minutes" for the week! And actually, that short ride on Tuesday (along with good upper body and swim) made Tuesday big as well:


Another big week to the right! With big jumps on Tues, Thurs, and Saturday.


I had 3 big weeks in March where I was above 1800 "intensity minutes" for the first 3 times,
and last week I was at 1912. My 5 biggest weeks have all been within these last 8 weeks!

Notice that 2 weeks ago was smaller (the week leading up to the race), but then I hit it harder this past week. My legs are feeling good, so hoping for maybe 2 harder workouts later this week!

Huh... When Was Easter?...

>> Saturday, May 03, 2025

It's not hard to tell at all...



What day did I wake up at my parents house, sit around and chat all day, and have an indoor Easter egg hunt because it was windy and rainy outside? Could it have been that smallest day right in the middle? Yes, yes it could have.

(And those 3 biggest days are all long run Mondays. There wasn't one this past week because I skipped Monday's run after last weekend's Get in Gear 10K PR.)

And I only barely got over 10K steps on Easter because I went for a walk in the rain mid-afternoon to get some movement in. Still keeping my streak of 10K+ steps alive since early April 3rd, 2023!

Friday Funny 2447: Spongebob Memes

>> Friday, May 02, 2025




































Lots more funnies posted all week long on SportsAndLaughs.tumblr.com. HAPPY WEEKEND!!

Friday Funny 2446: Safety First!






























































Lots more funnies posted all week long on SportsAndLaughs.tumblr.com.

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