Weekend in Review

Friday
Short Run Interval workout: 20 minute warm-up, 7x 1min at 3:00km - 3:10km with 2 mins active recovery, cool down after wards. First time doing speed work in over a month but felt really good throughout.

Lunch time was a short 1500m swim focusing on speed workout. I am currently about 20 seconds slower on my 200's than I was about a month ago. Things should come back over the next couple of weeks.

In the evening I rode an 1hr45min at a steady pace. Great evening for a ride with minimal wind.

Saturday
Early rise thanks to Super Sammy. Fed the pups, then we did an hour walk. Home to change into my cycling gear and out the door for a 2hr35min ride. Time was tight as I had to be back to get Sammy ready for his first dog training class. Picked a super hilly route. One of my goals for this ride was to start monitoring my caloric/food intake. No dairy for 24hrs before the ride, first hour on the bike I took in no calories, just drank Nuun water...after that every 30 mins took in 100cal gel with about 60cals of gatorade during the last 25 mins. Finished feeling slightly flat, which was to be expected. Will continue to play with this over the next several weeks to get something in place before Clearwater.

Went to the training class with Sammy...did not enjoy it at all. As to be expected, Sam wasn't able to do the "relax" move (down on all fours) with other dogs in the room. I didn't mind that at all as that is part of the reason we signed up for the class - to train him around other dogs. I was just pissed at the instructor's inability to listen to what I was telling her and her constantly quizzing me on whether or not I did the practice homework. I told her on three times, during our conversation what I had done during the week with him in terms of training. However she either wasn't listening or refused to believe me...the King of Preparation. And if I hadn't done anything I would be the first to admit it.

That is OK though, Sam & I did make some progress doing our own thing. Also, Mel will be with me during the rest of the classes...Mel won't tolerate the shit I put up with during the class...haha.

Sunday
Another early rise to feed the pups and head off to swimming. 2500m swim consisting of w/u, drills, and a 1900m straight set. Felt much better in the water than on Friday. After that it was home to make some much need breakfast and watch a movie I had to get back my noon.

Shortly after noon, I was out walking one the pups followed by the other. Had to break them up separately so I could some training with Sammy. Once walks were done I got ready for my long run of the week. Two main goals for this weeks run was to:

A. Run during the hottest point of the day (simulate the heat I'll experience in Florida)
B. Run the first 55mins at a steady pace and the last 45mins somewhere around my half-marathon pace. Things went relatively well throughout the run. I think my running in Vegas has paid off a little bit as I didn't mind the heat too much throughout the run. Although the last 3km's I had to duck into a gas station and get water as I was completely out of fluids.

To finish off a solid weekend of training I spent the evening watching my friends online at IMC.

Congratz to everyone who was out racing and volunteering in Penticton yesterday.