Week of April 8-14 – Training Report

On Monday 8 April, I started the week with a much-needed rest day. Though I’m not getting in quite the volume I want, I have moved up the intensity and the many other aspects of life have been really taxing, so my body was calling for some downtime.

On Tuesday, I hit it quite hard and got in some really good training. My older son’s 6th birthday was coming up the next day, and his party was on the weekend, so I had to get it in while I could. The day started with a 60-minute swim with some intense intervals – 2x – 150 and 1x – 200. I pushed to my limit each time with a short rest and some aerobic between each. I think I need to reduce intensity slightly, so I can go longer at an elevated heart rate. Also, I did about five or so minutes of swimming with my head out of water for some sighting practice and to exercise some different muscles. In the afternoon, it was off to the gym for 45 minutes. I focused on upper body and core with some swim specific elastic pull downs and weighted pull downs. I finished the evening with a 60-minute run on the trail at Mom’s. It was mainly for speed work; I did 3 x 1/2 mile repeats all out with 1/4 mile cool downs between. It turned out to be a great day out. Tired.

Wednesday started early at the Dairy with a couple friends – Toby and Jay. I accompanied them on a mellow lap in about 48 minutes and then hammered a tempo lap at 38 minutes, which is not too bad considering the trail conditions and my lingering fatigue.

I hit the pool again on Thursday for another 60 minutes. It was a day for mainly aerobic and a couple intervals with a swim float (trying to give the legs a break) – 1×200 and 1×100. Though I got in the work, I did feel a bit sluggish from Shael’s sushi party. I finished the day with 50 minutes at the gym and concentrated on all groups at a moderate level but did a ton with body weight – again using the elastic band and pulley system for my arms.

Friday 12 April started early on foot at the Dairy. I pushed through a good 90+-minute aerobic run – East entrance > Kaye Paul> Overlook> Inner Loop> Left Trail (Turnout B)> Face> Bell> KP> Stop to check time at back entrance (70 mins)> KP again> Ford Loop> Done. I’ve been really loving just finding new routes and patterns at Martins Dairy. If you know the trails well, there is much more variety than it seems, especially for running.

The weekend brought with it a ridiculous amount of yard work and trail work at my Mom’s to get ready for the party. I did get in quite a few laps with various people but nothing planned or consistent. Who knows and who cares. It was a party. On Sunday, it was clean up and pack up with a few laps mixed in and some yoga and a mellow workout for good measure. Not sure what created more fatigue – the week of high intensity training or a overnight camp out party with relatively no sleep (my dog Lily decided to chase the local hogs around for most of the night).

About Jim Newell

Associate Professor of English, Daytona State College / Thinker / Ponce Inlet Surfer / Improviser / Dad
This entry was posted in intervals, Matin's Dairy Trail Conditions, Mountain biking, trail running, training and tagged , , . Bookmark the permalink.

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