RUN: 12.3 in 2hrs. ave pace 9:48, ave HR 137. Temps in the low 90's.
I scheduled this run as a "just see what happens long run", figuring I'd get 6-10 miles but wanting 12. Yahoo! I got the 12 in!
The original plan to run the Chubb trail was out, I had to go to work so I combined the run with that errand. I had the fuel belt with 140 calories of Perform, a gel, some leftover Chomps from IMCDA. I ate all but the gel. Really it was mostly water I wanted!
I wandered to work cutting through Shaw then FoPark (saw RyMu riding by and chatted a bit with him), got my super short work day done in about 15 mins, then wandered back home via Botanical and TGPark. I was doing great, mentally preparing for Redman, thinking about how to schedule workouts and what my goals were, buzzing right along until 9.3 miles--then OOOF---the body stopped wanting to run. So I walked a bit. My last 3-4 miles were more like 10min/miles, a notch slower than the earlier 9:30's.
I started to think negatively, throwing out the "I'm still recovering" excuse, "I'm only 2 weeks from IMCDA", "it's so hot!", blah blah blah. Time to change the script.
I'm out on a sunny day running in the park. My feet feel good, my legs feel long, my clothes aren't chafing, I have water, green trees, fellow runners and cyclists to wave to....how could I be negative?!
This helped, and got me home :)
So yes, I'm 2 weeks out. My original plan was to get 2 weeks of recovery, 8 weeks of training, and 2 weeks of taper in. (Wait...the race is 11 weeks away....) 9 weeks of training!!! My 2 weeks of up, time to buckle down and get serious.
One think I was thinking about on the run are my race goals. For IMCDA I didn't have hard time goals until the days before the race. Really! I scribbled some notes in the Note app on the iPhone and that's it. Of course, those goals went out the window pretty fast that day... But Redman is a new start! Let's see:
IMWI: 13:42 overall, swim 1:40, T1 :15, bike 6:45, T2?, run 4:49
IMCDA: 14:05 overall, swim 1:40, T1 :35, bike 7:00, T2 :05, run 4:45
As much as I'd like to subtract that T1 time off and say I could have done a 13:30 that's just not how life works.
I'd like to get under 13hrs. Ideally time gains could be made in all 3 disciplines.
I think it's reasonable that I could improve the swim 10-15 minutes. My first CDA lap was 43 mins suggesting that I could have done a 1:30 swim that day. It's possible too that in the next 9 weeks if I keep going to Master's I could make it a solid 15 minute gain in the swim.
The bike is my strongest sport, which made the 6:59 bike time in CDA all the more disappointing. What did I think I could do? I really don't know. Just not 7 hours! I don't remember too much about the Redman course other than rain, boredom, red mud, and my rear water rack coming loose. I remember slow short rolling hills, nothing major. The website elevation map has a y-axis of 1050-1300, haha, those are little hills. Somewhat down hill the first 10mi, up to 25 mi, down to 42, up to 47. Turn around, do it again. OK, in 2009 I did a 2:59 ride in crappy conditions for the half. I would be more conservative on the full....putting me maybe around 6-6:15 for the bike. So guesstimate a 45-60 min gain there. Haha, pretty conservative number there! Not!
The run seems to be the wildcard for me. I'm a decent runner until I get to mile 13 and I start to lose control of the nutrition. That will really be a focus the next 9 weeks. The Redman run is 4 laps (ugh...) of a flat path surface. I don't think I'd get much under a 4:30 in the marathon. Maybe a 4:30-4:40? A 10-20 min gain.
That adds up to...15+45+10=1:10 to 15+60+20=1:25 gain. Do I subtract that from 13:42 or from 14:05?
From 13:42 means a 12:17 to 12:32
From 14:05 means a 12:30 to 12:50.
Am I doing this right...? I think so. So...Say about a 12:30 goal? 123!! ??
There's another way to do this: 1:30+6:15+4:30=12:15+ some transition = 12:30. On the best, idealist, optimalist day. 12:30.
Start thinking about what it takes to make this happen:
swim 1:30
bike 6:00-6:15
run 4:30-4:40
75 days!
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