|Inside the Sweat Lodge|
I also have been successful so far in maintaining my running streak, which stands at 431 days today.
7:15AM - Tri Club run. One of the members of the club puts together a route. We meet at Market Basket in Franklin Lakes, NJ. The route has ranged from 6 miles to 9 miles, and it's getting a little longer each week. I think tomorrow we're doing 10 miles with hills.
Lunch - I take this as my recovery-from-aerobic-exercise day. I do a mile or two running, nice and easy, usually on the treadmill, and then lift weights for 30 minutes to an hour.
6-7AM or Lunch (or both) - Run on my own, 4 to 6 miles.
6PM - 1-hr Masters Swim at the YMCA. This was suggested by the guy who runs the Tri Club there. For $7.50, I get an hour in the pool, with a coach who corrects mistakes in my form (of which there are many. Swimming is hard!) This is great because the class to coach ratio was 2:1 this week!
6-7AM - Run on my own, 3-4 miles
Lunch - 40-minute Boot Camp Group Class at work. This is often the toughest workout of the week!!
6-7AM or Lunch (or both) - Run on my own, 4-6 miles.
5:30AM - 75-90-minute "Lake House" Spin session - we bring our own bikes and trainers, and go through a spin workout, lead by YMCA staff.
7:40AM - After spin I drive straight to work, and run on the treadmill for 20 minutes until I have to shower and, um.. work.
Lunch: 30-minute Boot Camp Group Class.
5:30AM - 1-hour YMCA Tri Club Swim session. Again, a coach is there to correct form, but unlike the Masters Swim coaching session, it's sometimes a 25:1 class to coach ratio. So the coaching is still valuable, but the real value in this workout is camaraderie.
6:40AM - A bunch of us go right to the gym there at the YMCA and run on treadmills for an hour or so. I usually do 4-5 miles on this run.
5:30AM - 2-hour "Sweat Lodge"Spin Session - we pack our bikes and trainers in the two-car garage of one of our tri club members, and we follow a workout generously provided by a top age-grouper who is acquainted with our club. This or Boot Camp is always the toughest workout of the week.
Later that day - I run, usually really short just to keep the streak alive. Today I ran immediately after the (really tough) 2-hour spin session.
7 days of running - 30 miles, 5 hours or so
2 days of swimming - 2 hours
2 days of biking - 3.5 hours
1 day of weights - 30 minutes
So that was my schedule for February and March will look really similar. I expect that as the weather improves and the light returns, things will change. We'll probably bike outside instead of on the trainer, there will be open-water swimming, and track workouts.
And yes, I am missing long runs. This will be a factor at Umstead. I have to count on the residual training effect of 150 miles at ATY + 11 hours/week of training to compensate. I will probably be walking most of the second 50. Mike Henze pointed out on the ultra list that when he does a month of walking at 11 minutes per mile, then walking 15 minutes per mile in a race doesn't feel very hard. To that end March I also am going to add a few hours of walking per week, and perhaps replace some running miles with walking, and I'm going to try to keep it either 5MPH or faster, or 5% or steeper.