Mon: Weights in afternoon, then at night, Bike 1 hour on the trainer, keep HR @ 150
Tues: 1 hour yoga at lunch, then at night, 45-60 min run outside, keep HR
Wed: Same as Monday
Thurs: Same as Tuesday
Sat: ~2 hour bike
Sun: 60-75 min run
This week, progress started to show.
I did a lunch time bike ride, averaged 18.7mph with an avg HR of 152 for nearly 27 miles. My two runs this week have me averaging a 9:25 pace, while keeping the HR @ 150.
Now, granted these workouts are performed in 60 degree or lower temperatures, and I know temperature is a factor for me when trying to keep the HR in a respectable range, so that is helping.
In comparison to last year, my base pace for running was in the high 10min/mile range, and for biking, it was somewhere along 15-16mph.
I know a few things that have helped the running specifically are:
- Off season for me is exactly that - OFF season; let the body recover
- Diet/Weight loss. I am down 10-15lbs from last summer
- Strengthening the hip flexors (through weights/machines)
- Stretching almost every day - specifically in the hips & groin area
Now, let's hope I can replicate that in the water, whenever I get back in the pool or ocean! I try to avoid the pool like the plague, since following a black line in chlorine water ranks a few spots below running on the dreadmill. I really enjoy ocean swimming, but haven't been able to find many others who are willing to swim in the mid 50 degree water. I feel that my Biking and Running are starting to come around, and that the swimming will start to compliment it. I guess its time to sack up, and take the plunge!