Back In The Game... MONDAY WORKOUTS..... Come On Folks Let's Hear It!!!

Ok, so it was great getting back into the "Tri" mode rather than the "Marathon Mode"!!! I got up at 4:30am was at the gym by 5am. I started off with 1600 Meters in the drink... (5 x 300... 300 free, 300 pull, 300 pull with buoy, 300 pull, 400 free) Then I went and did a 1 hour spin class that was all interval work... What a beating... Then tried to do a brick but the legs are still not ready to run yet... still recuping from marathon and strained syatic nerve (Spelling !@#$%^&), so I ran for 1 mile, then decided to get back in the pool. I then swam 1600 Meters free straight and am feeling great. I have a sprint tri this weekend so hopefully if I lay off running for a couple more days I will be firing on all cylinders Saturday! OHH AND CHECK THIS OUT: My surgeon told me today to come by his office and pick up a check for the cost of my tri bike!!! YESSSSSS!!! He is soooo awesome. anyways what did you all do today???

I have a 5k planned for this evening after work.
I have a day of staring at food ahead of me.  The office decided that we would celebrate the time change by having an all day mexican fiesta.  The table is starting to load up with food.  Must resist (ha).
I also plan to spend the rest of the day trying to figure out where I can score a cool doctor like you have.  Congrats again on the new bike.

Scott

30 minutes of weights (back, bi, and shoulders), 20 minutes on the TM, 40 minutes on the eliptical, and 20 minutes on the stairmaster.  I didn't have time for a swim today, but definitely will tomorrow.

Today, I ran an easy 3 miles at an average 9:52 pace.  It's cool how the pace of my "easy" runs is getting faster.  My coach reviewed my last two weeks of training and believes the4-hour marathon is within my reach in May.  For those who have been following the training plan he's outlined for me, here are weeks 5 and 6.

Week 5 
Mon:  3 miles easy 
Tue:  15 minute warm up easy; 5 x 2:00 min. hill at 80% effort; 10 to 12 minutes easy. 
Wed:  3 miles easy 
Thu:  5 miles total; run easy for a 1.5mile; 8 x 60 seconds at 80% effort 
with a 60 second jog between each effort; then jog 1.5mile easy for a 
recovery.
Fri:  1 hour spin or elliptical
Sat:  rest
Sun:  14 miles at 70 to 75% effort hilly course 
 
Week 6 
Mon:  2 miles easy 
Tue:  4 miles with several 60 second surges
Wed:  4 miles easy 
Thu:  6 miles easy 
Fri:  rest 
Sat:  2 miles easy 
Sun:  10 minute warm up easy, 10 x 880 yards around 4:10 to 4:15 per 880 yard 
with a two minute recovery easy, then 10 minutes easy. 

Cassie