Goals: 2 mile recovery run, 500m speedwork swim, eat healthy
Results: 2 mile run in 19:27, 500m in 22 minutes
Diet Setbacks: BBQ sauce, one small bowl of baked beans and one small brownie
Thoughts: Today I headed to Marion, NC for some work related training. One of the highlights of going to Marion is heading to countryside BBQ. In general, I do not like BBQ pork, but whatever they do to theirs I love. I have only ever found two BBQ places that I like- Countryside in Marion, NC and Dan's BBQ in Cary, NC. Unfortunately, They do not have very many healthy options for sides,so I had green beans and baked beans. the baked beans may not be in tune with my diet but the serving is about 5 or 6 spoonfuls so I am just not going to worry about it. In addition, it is not a regular habit, just a one time treat.
After work I headed straight to the pool. I swam 500 meters via 50 meter warm and cool, 8x50meter sprints with 1:00 minute breaks between. This is my first week of 50 meters repeats, moving up from 25's. this was tough. I only did two or three completely using crawl, for the others I had to sub in some breast stroke. I am not happy with my splits, but I am still gaining experience. The splits were 1:05, 1:11, 1:15, 1:12, 1:19, 1:16, 1:12, and 1:16. Considering that my splits were over one minute, I should probably change my breaks to 1:30 or 2:00 minutes because as it is my rests are shorter than my work sessions.
After dinner back to the street for my run. This was to be my recovery run with a pace of 12 minutes per mile. I started out at a comfortable pace but when I looked at the garmin I was running at a 10:00 pace. I kept pushing it and I finished my first mile at 8:49. This is the fastest mile I have recorded OUTSIDE since high school. I am VERY ecstatic and it is encouraging and make me feel like I am doing something right. I had to slow down for the second mile because the last quarter mile is uphill, oh yeah this run wasn't flat my any means, but after slowing down to a 16:00 pace and dry heaving a little I pushed on finishing my second mile in 10:38. The overall time of 19:27. This is also my fastest 2 mile since I started training outside. It feels great to see progress, even if I didn't hit the goal for my workout. If I can keep this average pace up for a third mile I
Between my workouts I picked up the the July issue of triathlete. This one has a special on off road tri's. Oddly, in my last post I said this mag is over my head, this month has a lot of stuff I get. I scanned it last night, but can't wait to sit down and read it in depth tonight.