Last week was a recovery week of sorts, I did train but took my foot off the throttle a little. It's hard to step it up again, though! I set my alarm for a run this morning but couldn't bring myself to it. I did get out this evening though, and am very glad I did, it would have not been good to have missed a workout at this stage. I did 7km in 34 minutes (av. 7.77min/mile). I tried to go slow and did start off at a fairly low effort but I did feel myself speed up. Didn't realise I was going quite so fast though! This is encouraging for my training as I will be quite tired running that 5km so if I can go fast over longer, fresher distances I should be ok for the run. I do need to start doing brick workouts at this stage, I will do my first at the weekend- long cycle followed by a very short run just to get used to the feeling. This is also the last week I am going to allow myself to learn face-in-water swimming. If I can't do it, then I will concentrate the rest of my efforts on strengthening my breaststroke while conserving enough leg energy for the rest of the race.
This is what I had after I got in from my run (after a big glass of icy water):
Repair and rebuild smoothie
3/4 cup pineapple juice (bromelain in pineapple aids healing of damaged tissue)
3/4 cup coconut milk (the fat in coconut, i.e., MCTs is very easily absorbed)
1/3 cup frozen banana chunks (for sweetness)
1/2 cup frozen mango chunks
juice of a lime
1 tbsp shelled hemp seeds (a little bit of complete vegan friendly protein)
1 tsp maca (supports the adrenal glands and promotes quick regeneration of muscle tissue)
Blend and serve!
Dinner was brown rice noodles, kale, peppers and onion with sesame, soy and lots of ginger and garlic. I topped it off with cashews.