Today was bookended by two really good workouts. This morning I went to spin class for an endurance workout that pushed close to my anaerobic threshold, but not quite. The workout is probably as close to road riding as it gets, I finished feeling that I really did put the miles in. My focus is to build strength and endurance for the Syracuse Half Ironman in June. I know it is a while off, however the first 11 miles of the ride gains close to 1,100 feet in elevation. I can use all of the preparation I can get.
This afternoon I had a run workout. For a Friday, this was a speed workout which in a first. After a mile warm up I went into 6 by half mile repeats running fast enough to get into my zone four. In between was a quarter mile recovery jog. Next week I am taking another assessment test to see how I have progressed with my metabolic training. I am anxious to see the results. Today I was running my half mile repeats between 6.5 to 6.7 miles per hour on the treadmill, which translates to 9:13 to 8:57 minute miles. I finished the set feeling like I put in a hard workout, but I also knew I could have gone faster. Next up was 3 by 200 meter fast sets with 200 meter recoveries to get my legs moving quickly after a hard workout, these I did at 7.5 to 8.0 or 8:00 to 7:30 minute miles. Wow, my legs can go that fast! Even if it is for a short distance, I finished feeling strong.
Endurance in the morning and speed work in the afternoon – a day of workouts that has left me with a feeling of accomplishment and knowing I will sleep well tonight. I am breathing well too. Despite the cloudy and damp day, the endorphins running through my veins are like liquid sunshine. I am in a good mood and little could dampen my day. When I got home this evening and walked my dogs outside, I took one look at the yard and instantly thought two things. First, no wonder autumn is also called fall – the leaves have mostly fallen and all I see is orange, red, and yellow on the ground. I believe there is grass under there somewhere. Second, my thought was “boy, am I thankful I have a yard service.” With all of my workouts, the thought of raking or even carrying a leaf blower is just about the only thing that could out weigh my endorphin high. Now for dinner, a movie, and then a good night’s sleep. A great day to seize.