It's been awhile since the last post. So, what has been happening? Well, we had a huge October snow storm here last week. Over 1 ft in Denver, which is very rare. Unfortunately the mountains didn't get too much. The snow was Wednesday & Thursday, and by Sunday it was all melted. This week we had 2 or 3 days in the 70's. Just can't beat the weather here. Offseason training is going well. Nice to not have too much intensity, and lots more free time. It gives me time to do some cooking, catch up on some reading, etc. Read on for training details and a good butternut squash soup recipe.
2 weeks more of training for the half are in the books. So far, so good. I'm just following a stock plan from runnersworld.com. It is basically an easy, short run, a tempo or track workout, and a long run. As the weeks progress, the mileage goes up and another short easy run gets added. Next week is the first recovery week. I'm finding that my Garmin 310XT is awesome for this; especially the auto lap splits at the miles. It shows me that I tend to run the long and easy runs too fast, and the tempo runs too slow. So, basically, I was spending all my time in the "gray zone", which is not really where you want to be.
Other than the run training, there have been 2-3 easy swims and 2-3 easy bikes each week. Overall volume is very low in both; around 6,000 yards swimming/wk, and about 2.5-3 hrs biking at endurance paces. Strength training is starting to come around, which is a positive sign. I can't believe how weak you become when you stop strength training to focus on the endurance specific training. Next season, I'm going to have to figure out how to keep at least one day of strength training in the plan.
As promised, here is the butternut squash soup recipe. Super easy (even I can do it) and delicious. http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1854009