Time: 6:30 pm
Location: Mind and Body Wellness Studio
Workout: NERVE WORKOUT

Thoughts: We tend to wait until something is really wrong to FIX it. But what if we could improve our performances by fine-tuning our bodies....Helping the signals get to the muscles around our body UNINTERUPTED!  It could probably mean the difference between a GOOD RACE and a GREAT race.

When I got to Marcelo's office, 2 of my teammates were there as well! Doing REGULAR visits for alignment/massage/therapy. I need to focus on doing some more PREVENTATIVE care. Especially now that I'm increasing the amount of hours I'm working out at week with #70.3Ironman Training.

Thanks SoleRunners and Mind& Body Wellness Studio for helping us with this part of training.

Saturday- OFF DAY
Sunday : RUN

Time: 6:35 am
Location: BB&T Center in Sunrise Florida
Workout: 21.33 miles

I participated in the Wings for life Race.

Miles 1-9 were between 7:30 and 7:18 then we dropped to around 7:05- 6:58 pace until the half marathon which we went through at 1:34. And then we rolled through mile 18 back up around 7:30s. We slowed back down at little about that. Getting to mile 20 in 2:30minutes and then jogged the last 1.33 miles until the catcher car caught us.

My goal for today:

Swim: 200 warm up
4x100 (75 free 25 choice)
4x75 (drill - swim - drill)
4x50 swim DPS (distance per stroke)
4x25 (fast -ez- fast)
MainSet
4x400 (50 fast - 100 rp - 50 ez - 100 rp - 50 ez - last 50 fast) 20 sec rec.
200 cooldown

Time: 5:30 am
Location: Tropical Park Track
Workout:  5.75 miles


1mile warmup
5x 1200 (200/800/200) Compound Set. Pace: 200 meters at sprint pace, 800 meters at 10K pace and 200 meters at sprint pace.
3min Rec.
1mile Cool down

Thoughts: It was a great workout. First time running with Miami Triathlon Team. They have a solid group with a variety of different paces. Competitive pace but not a competitive atmosphere which is a great combo! Looking forward to the next Track workout with the group.