Thursday Workouts

Only had time for 2 miles on the dreadmill before my afternoon meetings start.

rest day  not by chioce.. so worn out from training session last night , I cant even walk straight today

My "rest day" turned into a nice 3 mile walk at lunch.

Had a great day, was a big confidence boost after the terrible day I had yesterday

1500 meter swim in 30 minutes even, I know that sounds slow, but I am not a very good swimmer so its fast for me.

60 minutes on the bike trainer doing intervals

4 mile run in the same heat (100 degrees) that defeated me yesterday. I originally wasn't going to run today, but my new running shoes came in the mail today and I just had to try them out. Besides the shoes, which are awesome since I didn't experience any IT band pain with them at all, I tried a few other things. I have been hydrating since last night, I wore a lighter color shirt, mixed my Gatorade full strength, and pulled my hair back instead of wearing a hat. All these things worked out great, 100 percent difference from when I tried to run in this heat yesterday. I was able to maintain an 8:20- 8:35 pace the whole time in the heat. The sweat burned my eyes from not wearing a hat, so tomorrow when I go out to Savannah I will pick up a running visor. At 5'6 145 I am on the larger side for a female endurance athlete so I realize I need to do things like wear a visor instead of a hat in the heat, and pour water on myself when I start to get overheated.

sweet!  visors make a big difference for me, even over the full wicking running hats.

2000 meter in the pool (outside pool starting @ 6pm was actually pretty hot).  various drills, main set was 6X200 @ race pace + 5 seconds
60 min weights - chest/tri

walked 2 miles and ran 1 mile

3 mile walk..my legs are so sore from yesterday...

 30 minutes of intervals on the trainer.   Supposed to do more but the day got away from me.

BRUTAL 10K on the tough trails in 99* weather plus humidity. 1600" of climb and 1:11:00 ish...