Week 4

M: Swim: 1x1200 m
T: Bike: 60 min, Run: 45 min
W: Swim: wu-4x75m, main-3x400m, cd-150m
Th: Miss
Fri: Run: 85 min
Sat: Swim: wu-400m, main: 8x100 (EBEH), cd-6x25m; Bike: 35 min

T/W/Th/S

T: 60 min run
W: bike/run
Th: 45 min run
S: wu-350m; main 20x50m (sprint/recover); cd-150m. bike: 40 min

Mon: True to the schedule

Yup. Today I did it-all of it. All of my workout, that it. Consequently, I've been hungry the entire day.

Swim: 6x500m, w w/u and c/d
Run: 42 min

Turkey Run! Fri/Sat

Thursday: Mesa Mi Amigos Turkey Trot 10K. Attended by over 1600 people, this felt like a marathon! Supporters lined the race course, and there was the persistent dancing of passing and struggling. Per the usual, I was late for the beginning, and had to run a full 1.5 miles through blocked streets to the starting line. My first mile clocked in at 6.45, and I held a steady 7.30 pace thereout. Total time: 46.54 minutes. 54/1000 in females, 10/267 in age group

Friday: Still loving the vacationing warm weather, I sprouted out for a 50 minute run. Mostly recovery, but with a couple of minute sprints to keep my legs strong.

Saturday: spin class (potential swim tonight...) BYU v Utah game!

Sat/Mon

Sat: 60 min run
Mon: 60 min run (FREEZING! wore double layers, gloves, and a headband- yup, it's winter)
Swim: 100m wu, 3x500m main, 3x50m sprints

F/S

5k each day, with a little more. More of note: ran in the freezing cold with two layers.

Wed- "You should join..."

Bike: 60 min spin class; I pushed as hard as I could- held nothing back.

Swim: 6x100m sprints.**

**I chatted with a gentleman in the lane next to me, asking for pointers on my technique and stroke. He timed me on a couple of hundred meters, where I clocked in at a strong 1:37. He said I don't have any blaring technique errors (YEA!), and suggested I join the local Master's Swim team (the swim team for 18+ years). He proffered I could become competitive in a couple of months. I'm joining, and ultra excited about it!