April 27th through May 3rd

Sunday: RI State Police Foot Pursuit 5k, 16:50, 3rd
Results
Report to come.
(7 miles)

Pic courtesy of Gazelle Walker

p.m. 30 minute spin on stationary bike.

Monday: 2000yd swim..2X500, 3X200, 4X100.
4.5 mile run from my parents..kind of hilly..6:15 pace..calf still sore.

Tuesday: am: too lazy to do an early run..20 minutes of pushups, sit-ups, and hip stretches.  Might be taking a 0 today.

pm.officiated a home SHS Track Meet with Crutch.  I was given the job of "starter" which included shooting the gun off for the start of each race/heat.  Not being a gun guy or having experience with this job, I found the task to be quite nerve racking.  Still a fun day..meet didn't end until after 7 though.  My hopes of any kind of run fell out the window.


Wednesday: After feeling anxious about not training yesterday, I had the hope of getting something good in today.  With a nasty rain coming down, I opted to hit the Y.  I did 3.5 miles on the treadmill, followed by a 45 minute spin class, and then wrapped up with another 2.5 miles on the treadmill.  Keep all running at 6 minute pace or faster.  These kinds fo workouts are necessary for my base. Felt good.

Thursday: am: 3 miles on the treadmill in my basement
pm..SHS Distance Project: Warmup, 1X600, 2X400,1X600  2X300, 4X200..1 minute or less rest.
146, 67, 66, 146, 59, 58, 58, 31, 30, 32, 29
All of the kids did really well and were consistent.
Warmed down a mile in reverse direction talking running, track body types, and the sport in general.
As we were stretching out at the end of the practice one of the girls told me she ran three of the South County 4th Race Season Series (won the series for her decision) and did Lil' Rhody this past year.  A few of the kids were well aware of the WTAC and some of the club accolades..very cool!
(5)

Friday:
1: 1 mile run with Lulu..she resisted the entire way..just wanted to play in the back yard instead
2: 4 mile run at 620 pace
3: 3 more miles with Shara..7 to 715 pace

Saturday: 40 mile Mystic loop ride with Boumenot and Garwin..very happy to be out there on the bike.  A little chilly at the start of the ride, but well worth it.  Half way through the ride we made a coffee stop at Mystic Market.  It was fun showing Garwin the Borough and some of the points of interest in Stonington.  We'll keep these going throughout the summer!

Later in the morning, I went back out on the roads with Shara for about 10 miles so she could get a little training in..took the hybrid.

Totals:
Run: 5X, 34 miles
Lulu: 1X, 1 miles + lots of loops in my back yard
Swim: 1X, 2000yd
Bike: 4X, 73 miles
Core:1X, 20 minutes

Solid, well rounded training week.  I would have liked to have landed another swim and 40 miles but you can't do it all.  Solid bike week, a race, track workouts, and swim..I'll take it.