TDR in Portugal

Monday 26/04/10
4:30 p.m. ~ 45 minute run

We're in Portugal.

Tuesday 27/04/10
8:00 a.m. ~ 15 minutes walking on the beach, 40 minutes strength training by the bridge w/sand sprints, 15 minutes walking back on the beach.
4:30 p.m. ~ "Swimming pool Training:" strength training circuit in the playgournd, strength training lawn chairs, strength training swimming pool

Walking to the grocery store in Birkenstocks and shorts. Waking up to the sun in the window. Walking on the beach at 8.00 a.m. People watching us train. Buying fresh bread from the Portuguese lady at the bakery. Talking for 45 minutes before we took a shower. Practicing the word "schatje."

Wednesday 28/04/10
9.00 a.m. ~ 20 minute warm up run to the track, 15 minutes running and jumping exercises, 5x 30m build up sprints, 2x (3x800m) tempo, 5 minutes cooling down in the water, 20 minute cool down run
4.30 p.m. ~ 30 minute easy run

Thursday 29/04/10
8.00 a.m. ~ 10 minute warm up run, 30 minutes running/jumping drills, 5x 60% decline sprints, 8 minutes zone 2&3, 4 x 2 minutes zone 3 & 4, 2 x 4 minutes zone 3 & 4, 10 minute cool down run
11.30 a.m. ~ strength training; 3x abs, shoulders, lunges, pectorals, biking circuit

Friday 30/04/10
8:30 a.m. ~ 20 minute warm up run to the track, 20 minutes individual warm ups, 5 x 75m build up sprints, 7 x 300m tempo, cooling down in the water, 20 minute cool down run
4:30 p.m. ~ 45 minute run

Saturday 01/05/10
10:30 a.m. ~ one hour strength training: arms, abs, shoulders, squats, running in shallow water
4:30 p.m. ~ 10 minutes warming up, 5 minutes running and jumping drills, 3 x (5x60m hill sprints), 10 minutes cooling down

Talking to Shannon about running. Everyone falling in the swimming pool.

Sunday 02/05/10
Rest Day

Spain. Biking through the salt marsh. Having to be quiet so the flamingos don't fly away. Taking the ferry to Spain. Forced Titanic moments. The waiter who didn't speak English. "Mixed sandwiches" on white bread with nothing.

Monday 03/05/10
8:30 a.m. ~ 20 minutes warming up to the track, 30 minutes strength with medicine bals, 4x 60m build up sprints, 2 x (3x800m) tempos with speed increase, legs in cold water, 15 minute cool down run from the trac
4:30 p.m. ~ 25 minutes walking up the beach, 20 minutes strength training: abs, arms, jumping, 25 minutes walking back

Tuesday 04/05/10
8:00 a.m. ~ 45 minute run in zone 1&2
4:30 p.m. ~ 30 minutes strength training with lawn chairs: jumping, push-ups, abs, 25 minutes shallow pool strength training: skipping w/waterbottles, arm strength w/waterbottles, etc. 20 min deep pool strength training: breaststroke, underwater swimming, front crawl, deep water running.

Wednesday 05/05/10
7:30 a.m. ~ 15 minutes walking on the beach, 30 minutes running and jumping drills, sand sprinting, 15 minutes walking back on the beach, 30 minutes light strength and running drills in the sea
11:00 a.m. ~ strength training circuits x2
5:00 p.m. ~ 45 minutes super easy run

Being taken so seriously. Super easy runs. Fresh bread w/hazelnut spread. The freezing cold swimming pool. Laughing at the Portugese waiters. Being photographed in the freezing cold sea.

Thursday 06/05/10
9:00 a.m. ~ 20 minutes warm up run to the track, 20 minutes warm up exercises, stretching, skipping, jumping, arm pumping, 8x40 m build up sprints, 2 x (500m-300m-100m-300m-500m), 20 minutes cooling down back to the hotel
4:30 p.m. ~ 30 minute easy run

Long conversations. Race planning. This year was completely worth it.

Friday 07/05/10
8:00 a.m. ~ "De zout vlakte" 15 kilometer build up run
4:30 p.m. ~ Short warm up, 10 minutes drills, 7 x 100m downhill sprints, short cool down

Being caught up to by the best from TDR. Making it to the top of the biggest hill on my toes. Red flowers by hite houses. Faster, and faster, and faster.

Saturday 08/05/10
Rest

Sunday 09/05/10
9:00 a.m. ~ 10 minute warm up jog, 15 minutes running exercises, 5x60m speed-ups, 3 x 300m tempo, 2x 400m tempo, 500m tempo, 600m tempo, 3x100m full out, 10 minutes cooling down in the water, 10 minute cool down run.

The last workout in Portugal. Shaking hands. What's going to happen this season.


There's much, much more to come: The Passion, Perfection, Performance parts of Portugal.