BIKE: 75 miles in 4:40
RUN: 5 miles in 42:30
The weekends until IM are slowly counting down, and in my mind each one of them needs to be carefully planned and wisely utilized. Last week was a good heat adaptation, working alone, sufferfest type of ride. This week? Back to back long run and long ride, more nutrition work, and go really long? Some riders were doing a 75 + 55 loop set for 130 miles total. What was I up for? What was in my best interests? The two questions don't always have the same answer for me.
Once again, I woke up tired as all hell. I was beginning to think that my body just wouldn't recover without some solid time OFF. I don't do time off all that well, I get restless. But this past week has shown that I can dial back where needed. In fact, most of the past week was dialed back--not in volume but in intensity. I have no intensity energy right now. The 75 miler was looking like the better idea.
The morning started off with another poor breakfast--bananas, powerbars, almond butter--and some fast mistakes. I arrived in columbia to find I had forgotten to put the insoles back into my tri shoes!! NOW WHAT?!? It's a 20 min drive to get home, so if I went home I'd miss the ride. If I went home then rode from home, I'd never get in 75-some miles. I put the shoes on and walked around. It wasn't so bad, I might be alright. Give it a go, might be an opportunity to not mash on the pedals. But I certainly feared blisters, raw spots, and nerve problems.
The first hour was a challenge. The morning fog was still in place, making the narrow roads amidst the corn fields feel otherworldly. The riders ahead of me (they were all ahead of me at this point) disappeared and reappeared in the mists. I struggled. To keep up, to talk, to ride in a straight line. My head was not in the game. I'm usually half on the attack--gearing up hills, looking for the breeze on the way down, bending around corners. This morning? Not yet. I was holding back to stay away from the other riders, so as not to endanger them with my Stupids.
At the end of the first hour, a rest stop. I know IM won't have these, so I always debate with myself the benefit of stopping. But when riding with a group, you have to do as the group. I had half a powerbar and some cytomax. And surprisingly, I woke up! I finally found that sharp edge that makes me a good rider. Finally I was 'on the attack' and riding the group instead of off the back of it. Only after 18 miles did I finally wake up and the ride was wonderful.
The weather also stayed much cooler than last week, which is funny to say because it was still 90+F and sunny. We kept riding along at a relatively easy pace, and by 65 miles I was thinking I could do 130 miles. No problems, no pains, why stop? Well, in reality, my right knee was getting a bit tight, a mild headachle was building, and I was starting to mash a bit into the headwind on the flats. I'm not sure why I mash the pedals into a headwind--distraction, the feeling that I need to go faster? Either way, a bad habit.
I started weighing my options. Bike another 3 hrs? Bike only another 1 hr? Run 1 hr? In all honesty, the run after the bike would be the hardest and most stress inducing option for the mind, body, and stomach. It really would be harder to run 1hr than it would be to bike 3. I might hurt more after the bike, but also the run is more realistic. And I need more brick runs. These are all thoughts going through my head at 70 miles. I decided on the run.
As soon as I decide this, I realize I have no running socks!! My feet just picked a bad day to hang out with my brain. Here I am amazed that I'm surviving without the insoles to my shoes, but now I want to push even further and go sockless?!? I've done it plenty before, in fact I know I can do 3-5 miles sockless. So I'll go anyway, and take any blisters as punishment for stupidity.
Only DC and I ran. I wanted 1hr, he wanted 4-5. I like his plan better, especially if we are going at his faster pace. I felt surprisingly good and kept up with the ~8 min/mile pace. But I kept wanting to stop and walk. A lot. But having him to keep up with kept me going, further proof (not that I needed it) that running as a group does make you a better runner. And my feet enjoyed it too, with the exception of my 4th toe on the left foot. I blister has been building there for the past few weeks, and I think it just got worse. But if that's the only punishment, no problem!
In the end, and for the rest of the day, I felt better after the ride/run that I did before it. Still tired, but awake and focused. Overall the ride was good in terms of hydration and nutrition, but could have been better. I was dehydrated the rest of the day (probably still am now). Next ride? Stop less and ride through it. Bring insoles. Keep healthy.
NUMERICS: 17 hrs 10 mins (on goal)
SWIM: 7781 y in 3.35hrs
BIKE: 146 miles in 8.75 hrs
RUN: 32.7 miles in 5.07 hrs
Good balance in the week, less biking and more swimming.
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