Bike 10 miles
Run 6 miles
Lift 16 lifts (upper and lower body)
-3 sets of 12 reps.
It was easy to get myself into the gym to lift some weights today. The weather has turned back to "normal" and after 6 days of sun I just wasn't ready to be out for too long in the rain. I actually ran 6 miles on the treadmill! I have never run that far on a treadmill. I couldn't do it all at once though. I did 3 easy miles, followed by some lifting, and then 3 miles at 6:00, 5:45, 6:15 pace.
Most all of my running in the past several weeks has been at a slow, steady pace (usually 8:00 pace - a little faster or a little slower depending on the terrain/elevation change). Pretty soon though I am going to begin doing some more specialized running. I guess I began that today with my last 3 miles on the treadmill. My plan is to ease slowly out of this phase of steady cross training and into more speed and hill running through most of the month of May. I will likely do fewer bike rides, but the rides that I do will be longer. I want to be in good biking shape for the 24 Hours of Kincaid, but it's much more important to me to be in good shape for the running races that will follow in July and August. After some speed and hill running in May I will begin to get some decent distance in through most of June and into early July. I'll then go into a taper phase with some moderate speed work to keep me sharp and then just hope for the best. I don't expect my body to be able to perform perfectly in each of my races this summer, but I think I've got a pretty good idea of what I need to do to make it perform pretty well in all of them. It's a lot of very different type of races in a short period of time so it should be interesting to see how my body can adapt from week to week.