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I only got in 1 of 3 full sessions. I did my usual daily stretches, but that doesn't make up for the 2 days missed. I will be making a bigger effort to make sure I am getting these strength days, as I feel this week was successful because of strength from last week.
Running
I hit all 3 runs this week! I continued my cadence week 5/6 plan. I'll make a post later showing the training progression plan. However, I will note now, and when I post, that this plan was specifically to help correct a running form issue I developed over the last few years due to my injuries and is not a plan I'll be building on. I will be building on my mileage, but this program was focused on my stride and foot strike.
Sunday I was able to get outside and run at a local track. It was an extremely tough run though because I have not run outside in a long time, so my SPM was much lower than I wanted. I was excited to learn the only open-to-public track in my county is the one somewhat near me. I'll be going here a lot more, as there is no substitute for outside running. Don't get me wrong, I have been making incredible strides with the treadmill, and it has been really good to get me going, but I need to wind, extreme temperature changes, and soon, hills.
Cycling
I was got in a cadence ride on my trainer. These rides are still destroying me. I am not too concerned though, as I have no been focusing on cycling or my cycling cadence much. However, I am not going to just hop on the bike to ride and burn calories, so I chose cadence. I am still hoping that once I get my running and strength consistent, I'll be able to bump up to at least 2 cadence sessions a week.
Swimming
I only did a short swim after one of my runs. It was 10 minutes and I was focused on form, especially arm rotation. I did this for two reasons. The first is that I usually recover exponentially quicker when i swim after my runs. Secondly, I wanted to push my shoulders, as they were already tired from my run. I think I did pretty well, and my goal is to always get in a swim after at least one of my runs, if not more.
Final Thoughts
Overall this is one of the best weeks I have had in a while. I plan on continuing this momentum. I'll definitely be adding another week of my Cadence Week 5/6 to my schedule. Although I don't have any running races or triathlons planned for 2017 yet, my dad wants to do the City to Shore ride again, but with the Century distance (100 miles or 160 km). So I'll be training for that.
