Miwok – T minus 13 weeks

Got in about 5 hours total running this week, all in my Zone 1 training zone or ‘aerobic’ training zone.  The goal in this zone is to average my HR 155bmp min and 170bmp max.  For most Zone 1 workouts require a conscious slow effort, for my profile however it means I need to work harder that I usually would on a LSD run.  Actually its like this accross all my training zones – work harder = run faster – not really rocket science…

This is how it all went down.

Monday
AM Yoga
PM Zone 1 - Treadmill  – 1 hour @ 7.8Mph - HR  ~160bpm

Tuesday
Rest
Foam Roller Session / Massage

Wednesday
Strength Training: 5 WG PU, 10 BW Dips, 20 Renegade rows – 30lbs dumbells X 5 Sets
30 Minutes Pilates
Foam Roller Session / Massage

Thursday
Physio IMS – EMS

Friday
Strength Training: 5 WG PU, 10 BW Dips, 20 Renegade rows – 30lbs dumbells X 5 Sets

Saturday
Zone 1 – Treadmill – 2.5 hours @ 7.9Mph – HR ~166bpm

Sunday
Zone 1 – Treadmill – 1.5 hours @ 7.9Mph – HR ~163bpm

Notes
1. Poison – can’t seem to avoid the booze at all lately, 1 Granville Island Winter Ale, 2 glasses Red.
2. Felt like throwing up during pilates class, left after 30 minutes and resigned that pilates is for chicks.
3. Knee rehab is coming along nicely, love IMS and EMS, stretching and rolling.  Managing inflamation with ice is also helping.  All good habits to get into regardless of injury level.
4. Could have used Katies company on the treadmill this weekend.  Womens tennis and endurance planet podcasts had to substitute.
5. I miss running trails – need to get out there next weekend and run free.