RUN: 13.1 miles in 2:05-2:10 4x[20 mins 70%, 10 mins 75%}
BIKE: 15 miles in 1hr
OMG was it hot. I didn't get the early start I was hoping for, actually I started at 9am or so. So while not the hottest part of the day, it certainly was hot. Another 95+ day in the end, full sun, and full onslaught of heat.
So needless to say, this run suffered. And so did I. I wore the HR monitor but soon found it reading higher than expected values based on pace. 70% HR is hard to hit running, at least for me. It's almost a crawl. But the plan says 70%, so 70% I will aim for. The goal is to learn that "forever" pace for the IM marathon. Hopefully the IM isn't this hot.
My 20 min intervals were in the 145 bpm range, and the 10 min intervals in 150-165 range. I tried to make the faster intervals not "hard", but just a bit "harder" than the easier portions. The first hour (one loop of FP) went by OK. I had aimed to stop at every water fountain and thus avoid carrying water (no fuel belt for me this week!) but I didn't do well at that. Although I did meet a woman training to BQ at the first fountain, and she shared some IMWI tips learned from her two races up there. Sidetracked...
I stopped to drink when I remembered to, but that was only 3-4 times. So off to get the nathan bottle for me. I hate carrying it because it throws me off balance, but it's that or turn into dried fruit by the end of this run. Tropical fruit Cytomax that was warm. Yum. So much for the cooler and ice blocks.
The second loop was a tough start. I had stopped at the truck too long, then stopped at a bathroom, then walked for a bit. It's hard to re-start after stopping--my form is bad and my muscles are not as warmed up. So when I took off for the 2nd loop, I knew it was going to hurt.
And hurt it did. I walked when I needed to. I stopped to drink now and then. My body felt OK (and I should note my feet didn't hurt!) but my mind was fuzzed and unmotivated. It felt worse to stop, as stopping eliminated the nice breeze generated by running, there was no wind otherwise. I was hot, sweaty, and drained. But I pushed through the last interval and started the cool-down. Unfortunately, I didn't finish it. At 2:05 I gave in and walked the last 5 minutes. My cytomax bottle was almost empty, and my stomach started threatening to do the same.
And I still needed to bike.
I pulled poor Frea out of the hotter-n-hell truck and saddled up to ride. This took longer than it should have, giving me both a chance to rest and my body a chance to stiffen up. I was testing Gatorade this weekend, so I filled the aerobottle with some orange G-ade and took off. The original plan was to meander around FP, but I soon realized that this park stuff wouldn't work for me. Open roads! Or Olive to Midland. About as open as it gets in the city.
The G-ade was delish in the heat. I rapidly sucked down the bottle and craved more. At the turnaround, I stopped in a gas station and bought a bottle of blue G-ade. Note that this is more high fructose corn syrup in one day than I've probably eaten all year! That didn't matter, I was sucking it down fast, sooooo gooooood!!!!! At the gas station, I met a guy racing Branson this fall. I love this triathlon stuff.
The ride home was mostly downhill, helping to cool me off and give a sense of false speed. It also gave me time to suck down the whole bottle of G-ade in 30 mins!! Where did it go?!? Shouldn't my tummy be sloshing?
I didn't do a cool-down stretch or walk. The ride was refreshing, but the hot air once I stopped only encouraged me to get back in the truck and run the AC. First though I had to stop at the LBS to get Puppy's rear tire re-sealed. And buy more Accel Gels. Love those.
So by the time I got home I was gone from 9am to 2:30 pm, most of that time outside. It didn't take long before I felt SICK. Tired, woozy, weak, stomach pains, no appetite, no thirst, no energy. Only now, hours later (7.5 to be exact) am I recovering from the day. I should read up on the symptoms of heat induced illnesses.
NUMERICS: 10 hrs 56 mins. Came up short on the planned week of 15 hrs.
SWIM: Zero!
BIKE: 93 miles in 5.75 hours
RUN: 33.45 miles in 5.18 hours
WOW 33 miles on the run?!?!?!?! I had no idea and had to double check the log!! No wonder I'm so tired!
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