training and tri tips..

I managed to get out of the house this morning and get to the track for my Speed Session workout.  As I was sitting on the couch drinking coffee I did not think I had it in me to run (8) 400m @ R pace (1:58 for me) plus warmup and cool down...I just was not feeling it.  On top of that, NO BANANAS in the house and who knew the Kroger on Highway 100 was not open 24 hours (!)...so no hope of a banana before my workout.  I did it though... got to the track, did the warmup, nailed the workout (!!) and even did the entire 1 mile cool down..sometimes I cut that short.  This falls under heading of "Do the Workout as Prescribed."  Follow the plan..no shortcuts, settling or out-and-out lying.... 

I came across this on Elizabeth Fedofsky's blog.. "Often athletes say “I lack speed” or “I need more speedwork”.  Speed is not a limiting factor in triathlon. Triathlon is a sport of strength & speed endurance, not raw speed. Get stronger/more efficient & you will get faster.

and

......"3 sessions a week to maintain, 4 to make progress, 5 to reach 95% of your full potential. "