RUN guessing 10 miles in about 90 mins
SWIM 1 hr and 2500 y, 2x [10x50 (5)] [200 easy]
Couldn't find the Garmin this morning, and only once I got to work did I realize where it could be -- in yesterday's Camelbak! So hopefully I don't need to worry about having lost it.
I'm a bit behind this morning after being out of the house last night for the OWS, but I'm catching up and working on stress control. Finding my center, setting clearer goals, and just taking things one at a time.
Great run this morning, once again I have that "don't think I can do this" feeling at the start. LC commented that she could see my vertebrae! Is that good or bad?!? Then she took a 2nd Surge caff gel and shot off the front :)
The swim was supposed to be longer with 3 repeats of the intervals, but I didn't get to the pool early enough. I didn't hit the water until 8:30am!! How does that happen? Well, my 2nd loop of the run didn't start until 7:15, I didn't leave the park until close to 8, I talked to the BHB a bit and ate a gu gel. The BHB was worried about the Ebola outbreak. I told her to worry more about Chik. It worked, she seemed more worried, haha!!
Working still on my front arm form, trying to find the high elbow feeling. It won't happen overnight, but in good news sometimes I can feel it. But it's lost when I get distracted or tired, like when my lap counter gets pulled off my finger (three times today!!!) by the lane barriers. Damn that's frustrating!
Thursday, July 31, 2014
Wednesday, July 30, 2014
Biked so hard, I could barely swim!
BIKE 75 mins and 20.26 miles as 3x12' 90% (4')
SWIM 60 mins and 2300 y as lazy 200's
Seeing that my bike speeds seemed too slow two weeks ago really lit a fire under my butt lately! I'm taking these speedy sessions even more seriously, this time really focusing on the effort, what my limiters are, and setting more specific goals.
Today was loops in TGP, goal effort HARD, don't burn up on hills but rather focus on the muscle groups being used, and just go fast! I did, doing the 3 intervals at 18.4, 18.2, and 18.3 mph. Steady! I was so tired when I got done that my CD and commute to the Y pool averaged only 13.3 mph :)
This is the first summer I regularly used the park as a training place, why did I do trainer work previously? These are definitely harder than the trainer efforts. My excuse was that the traffic and stops would interrupt the effort. But there's barely any traffic and really only one stop I sometimes have to make. Aside from the nasty speed bumps, this is like a track for bikes early in the morning.
Today there was a Police vehicle ahead of me in the center drive section. I passed him on the ride as he slowed for a speed bump, then he parked in a circle area for awhile. I secretly hoped I might be going fast enough to get a speeding ticket! Also saw a lost-looking white doggie (not the breed you wanna take home!), lots of walkers and runners, and sun spots after 'appreciating' the rising sun just a little too much.
Once I got to the pool, I was clear-headed but cold and tired. Another low-60's morning and arm warmers! I sipped some hot coffee, carefully negotiated the steps with my bike shoes on, and tried to get more motivated to swim. The Black Haired Blerch was in the only lane with an opening and much to my LUCK she was chatting with the lifeguard. So no distractions or Blerching there!
The plan called for 6x 200's, increasing the effort within each 200. I didn't have it in me. After realizing that the pool's fins were broken I lost a little more momentum and settled on a 4x (200 swim, 200 pull, 200 kick/choice) pattern. Since I was swimming again tonight (OWS) and again tomorrow I kept my focus on my forearm position when outstretched ahead of me. Is my elbow dropped or up? Saw a good video this morning and had that mental image in my head. Not sure how I'm doing, but I'm working on it. I skipped the last 100, too cold!
Ordered new goggles last night, along with new bee socks and butt'r. Online shopping rules, if you can't buy local anyway.
SWIM 60 mins and 2300 y as lazy 200's
Seeing that my bike speeds seemed too slow two weeks ago really lit a fire under my butt lately! I'm taking these speedy sessions even more seriously, this time really focusing on the effort, what my limiters are, and setting more specific goals.
Today was loops in TGP, goal effort HARD, don't burn up on hills but rather focus on the muscle groups being used, and just go fast! I did, doing the 3 intervals at 18.4, 18.2, and 18.3 mph. Steady! I was so tired when I got done that my CD and commute to the Y pool averaged only 13.3 mph :)
This is the first summer I regularly used the park as a training place, why did I do trainer work previously? These are definitely harder than the trainer efforts. My excuse was that the traffic and stops would interrupt the effort. But there's barely any traffic and really only one stop I sometimes have to make. Aside from the nasty speed bumps, this is like a track for bikes early in the morning.
Today there was a Police vehicle ahead of me in the center drive section. I passed him on the ride as he slowed for a speed bump, then he parked in a circle area for awhile. I secretly hoped I might be going fast enough to get a speeding ticket! Also saw a lost-looking white doggie (not the breed you wanna take home!), lots of walkers and runners, and sun spots after 'appreciating' the rising sun just a little too much.
Once I got to the pool, I was clear-headed but cold and tired. Another low-60's morning and arm warmers! I sipped some hot coffee, carefully negotiated the steps with my bike shoes on, and tried to get more motivated to swim. The Black Haired Blerch was in the only lane with an opening and much to my LUCK she was chatting with the lifeguard. So no distractions or Blerching there!
The plan called for 6x 200's, increasing the effort within each 200. I didn't have it in me. After realizing that the pool's fins were broken I lost a little more momentum and settled on a 4x (200 swim, 200 pull, 200 kick/choice) pattern. Since I was swimming again tonight (OWS) and again tomorrow I kept my focus on my forearm position when outstretched ahead of me. Is my elbow dropped or up? Saw a good video this morning and had that mental image in my head. Not sure how I'm doing, but I'm working on it. I skipped the last 100, too cold!
Ordered new goggles last night, along with new bee socks and butt'r. Online shopping rules, if you can't buy local anyway.
And since I was so tired, I decided to do an OWS!
SWIM: OWS 30 mins, guessing 1200-1500 y
The water was cooler this time, and after chatting with TomP and PaulM at the beach I talked myself into testing the wetsuit. I haven't worn it since I lost the weight, the water was cold, I was tired...so many reasons. Or excuses?
The swim felt great, the buoys were out, better visibility than last week, and calm water. I focused on form because it became quickly apparent that my form falls apart in the OWS. Does this contribute to my panicky feeling in the water? Poor form would slow me down, my legs and hips would drop, I'd be aware of all this happening...add the lack of my neoprene binkie, that sinking feeling I get (because I sink!), and whammo I fall apart in OWS?
Met a guy who had something like the Lava pants on, talked to him. He liked them, said they keep his hips up. Worth trying for me? Met a newbie who was shocked to hear that you're supposed to pee in the wetsuit. LOL.
A riding buddy had an altercation with a car yesterday, has blown up in the news. Scary stuff, glad he's ok, but worry it will pass over in the news like everything else for cyclists.
The water was cooler this time, and after chatting with TomP and PaulM at the beach I talked myself into testing the wetsuit. I haven't worn it since I lost the weight, the water was cold, I was tired...so many reasons. Or excuses?
The swim felt great, the buoys were out, better visibility than last week, and calm water. I focused on form because it became quickly apparent that my form falls apart in the OWS. Does this contribute to my panicky feeling in the water? Poor form would slow me down, my legs and hips would drop, I'd be aware of all this happening...add the lack of my neoprene binkie, that sinking feeling I get (because I sink!), and whammo I fall apart in OWS?
Met a guy who had something like the Lava pants on, talked to him. He liked them, said they keep his hips up. Worth trying for me? Met a newbie who was shocked to hear that you're supposed to pee in the wetsuit. LOL.
A riding buddy had an altercation with a car yesterday, has blown up in the news. Scary stuff, glad he's ok, but worry it will pass over in the news like everything else for cyclists.
Tuesday, July 29, 2014
Arm warmers?! IN JULY?!?
RUN 8.25 miles in 1:10, 16x400 fresh mary pace, 100 rest
BIKE 24 miles in 1:30, 3x18 at 75% (4) in TGP
COMMUTE 3 miles home
Seriously, what is up with the weather!? It's an unseasonably cool July during the week, but then on weekends we COOK in the heat. Can't change it, so roll with it.
Today's speedwork seemed easy when I first read it. 16 times around the track at a fresh marathon pace. Heck, that's the mid-8's for me. But it's deceiving, it's still tough. And I think I aimed instead for fresh half mary pace. I finished the 5 mile Main Set in just under 40 mins. Results like this always leave me wondering why I don't run races in intervals...but it's probably connected to my run/walk observation from the Triple Brick -- walking or resting does improve the pace.
When I'm out running and biking lately, I'm noticing things to 'appreciate' (stems from my 'appreciate!' alarm joke from TV from my garmin), and I wish I could remember them all for later. But I guess it's right to appreciate them in the moment, and then move on to the next moment. Stuff like how pretty the arc of water is from the track sprinklers. The sound made by a small flock of birds taking flight. The way a fellow track walkers umbrella changed color when the sun shone through it and when it reflected off it. How the Arch is backdropped by the sun. How the sun is now slowly moving southwards again now that the equinox has passed...
I took some time between the run and the bike to walk the doggie, grab a small bite to eat, and see DH. Ended up being about an hour! I headed out with arm warmers of all things, it was still too cool otherwise for me.
I did laps in TGP, pushing today to improve on the lackluster 15-16 mph speeds I hit in last week's 30 min at 75% sessions. Granted, I was tired from peak week, but still...I can do better. And I did! Today I was hitting 17 mph numbers even with the brief traffic stops.
I enjoy seeing the variety of peoples in the parks on these mornings. From track walkers, dog owners, people with kids, and new athletes struggling along...it's all great.
BIKE 24 miles in 1:30, 3x18 at 75% (4) in TGP
COMMUTE 3 miles home
Seriously, what is up with the weather!? It's an unseasonably cool July during the week, but then on weekends we COOK in the heat. Can't change it, so roll with it.
Today's speedwork seemed easy when I first read it. 16 times around the track at a fresh marathon pace. Heck, that's the mid-8's for me. But it's deceiving, it's still tough. And I think I aimed instead for fresh half mary pace. I finished the 5 mile Main Set in just under 40 mins. Results like this always leave me wondering why I don't run races in intervals...but it's probably connected to my run/walk observation from the Triple Brick -- walking or resting does improve the pace.
When I'm out running and biking lately, I'm noticing things to 'appreciate' (stems from my 'appreciate!' alarm joke from TV from my garmin), and I wish I could remember them all for later. But I guess it's right to appreciate them in the moment, and then move on to the next moment. Stuff like how pretty the arc of water is from the track sprinklers. The sound made by a small flock of birds taking flight. The way a fellow track walkers umbrella changed color when the sun shone through it and when it reflected off it. How the Arch is backdropped by the sun. How the sun is now slowly moving southwards again now that the equinox has passed...
I took some time between the run and the bike to walk the doggie, grab a small bite to eat, and see DH. Ended up being about an hour! I headed out with arm warmers of all things, it was still too cool otherwise for me.
I did laps in TGP, pushing today to improve on the lackluster 15-16 mph speeds I hit in last week's 30 min at 75% sessions. Granted, I was tired from peak week, but still...I can do better. And I did! Today I was hitting 17 mph numbers even with the brief traffic stops.
I enjoy seeing the variety of peoples in the parks on these mornings. From track walkers, dog owners, people with kids, and new athletes struggling along...it's all great.
Monday, July 28, 2014
4k swim on borrowed goggles
SWIM 4000y in maybe just under 90 mins
COMMUTE 10 miles
Wow the difference a day off can make! I don't think I could have had such a good swim without yesterday's rest. This went fast, felt easy, and didn't drag on like I thought it would.
I got a late start since I wanted to spend the morning with DH, but 7:30 ain't that late. The Black Haired Blerch was in the lane nearest the waterslide, so I didn't get caught by her walking in, yay! I did however see someone wearing what might have been a rash guard shirt. She said it's for sun protection and not much for warmth. I'm still trying to decide if I should keep the one I bought or return it? Need to find out if they are even legal first.
The BHB had moved to an adjacent lane and was talking up an unhappy looking guy there. He wanted to swim, it was funny to watch. LOL. To avoid my own interaction, I acted like I was reading swim notes at my bag until she paddled away.
I unpacked, hopped in, took off, and hmmmm water in the right goggle. Clear it, go. More water. 80y into the swim I find my goggles are BROKEN! The seal failed! In a flash of brilliance (that I wouldn't have had yesterday) I thought to ask about lost and found goggles. Luckily there were two pairs, neither fit great but I had to do something! Got back in, and dammit another leak?!? Did I grab the wrong broken goggles? Nope, the borrowed ones leak too, but I could fix it well enough. Maybe that's how they got "lost"? I couldn't push off fast from the well with these, but I could live with that.
The Plan: A 1000 Loco and a 3000 Loco, break the 1000 up into halfsies for the WU and CD. For the WU, perfect form on the first interval, then moderate pace on the repeat. In the 3000, start off the same, but then switch to pulling on the first interval starting at the 150. Then pick something to work on in each set. Example, wide arms 200 pull then wide arms 200 swim. Only a brief rest after each interval, only if needed. This went FAST.
I had a bag of Sport Beans to nom during the swim, and around the 300 I started on them. At this point, there were 2 other swimmers in my lane. Good! Some distraction practice! Except the female swimmer was remarkably slower than me and the other guy. And she had a crazy kick that was hard to follow. Luckily, she moved out soon enough and back to "sides" swimming. Luckily still, the remaining guy created a great wake and kick splash for me to work around.
I was happy when I realized that I didn't have to do the 300 set twice and once that was done I was on my way back down! Whoop! This was a fun set, I've made a Loco Calculator to plan out some more like this. It keeps me from doing straight sets, is great for changing paces and focus, and I have a only a few more weeks to get long swims in. Go Loco!
Feeling soooooo much better today. Still no soreness, but the dead-head fatigue is faded. Not to say I'm all bouncy energy, more like I have an idea of how quick I can recover come taper.
COMMUTE 10 miles
Wow the difference a day off can make! I don't think I could have had such a good swim without yesterday's rest. This went fast, felt easy, and didn't drag on like I thought it would.
I got a late start since I wanted to spend the morning with DH, but 7:30 ain't that late. The Black Haired Blerch was in the lane nearest the waterslide, so I didn't get caught by her walking in, yay! I did however see someone wearing what might have been a rash guard shirt. She said it's for sun protection and not much for warmth. I'm still trying to decide if I should keep the one I bought or return it? Need to find out if they are even legal first.
The BHB had moved to an adjacent lane and was talking up an unhappy looking guy there. He wanted to swim, it was funny to watch. LOL. To avoid my own interaction, I acted like I was reading swim notes at my bag until she paddled away.
I unpacked, hopped in, took off, and hmmmm water in the right goggle. Clear it, go. More water. 80y into the swim I find my goggles are BROKEN! The seal failed! In a flash of brilliance (that I wouldn't have had yesterday) I thought to ask about lost and found goggles. Luckily there were two pairs, neither fit great but I had to do something! Got back in, and dammit another leak?!? Did I grab the wrong broken goggles? Nope, the borrowed ones leak too, but I could fix it well enough. Maybe that's how they got "lost"? I couldn't push off fast from the well with these, but I could live with that.
The Plan: A 1000 Loco and a 3000 Loco, break the 1000 up into halfsies for the WU and CD. For the WU, perfect form on the first interval, then moderate pace on the repeat. In the 3000, start off the same, but then switch to pulling on the first interval starting at the 150. Then pick something to work on in each set. Example, wide arms 200 pull then wide arms 200 swim. Only a brief rest after each interval, only if needed. This went FAST.
I had a bag of Sport Beans to nom during the swim, and around the 300 I started on them. At this point, there were 2 other swimmers in my lane. Good! Some distraction practice! Except the female swimmer was remarkably slower than me and the other guy. And she had a crazy kick that was hard to follow. Luckily, she moved out soon enough and back to "sides" swimming. Luckily still, the remaining guy created a great wake and kick splash for me to work around.
I was happy when I realized that I didn't have to do the 300 set twice and once that was done I was on my way back down! Whoop! This was a fun set, I've made a Loco Calculator to plan out some more like this. It keeps me from doing straight sets, is great for changing paces and focus, and I have a only a few more weeks to get long swims in. Go Loco!
Feeling soooooo much better today. Still no soreness, but the dead-head fatigue is faded. Not to say I'm all bouncy energy, more like I have an idea of how quick I can recover come taper.
Sunday, July 27, 2014
Couldn't get out of the house!
SWIM none!?
I had planned to do a 4K swim today, but felt dizzy, woozy, weak, tired, overheated, wiped, and unmotivated. My pulse throbbed in my whole body, especially my head. I focused on eating and drinking, probably doing too much of both.
So my plans for a super weekend fell through. Although I did get a lot done around the house in terms of cleaning out stuff, at least when I wasn't blerching, napping, or eating.
I don't hurt anywhere, I'm just tired.
I had planned to do a 4K swim today, but felt dizzy, woozy, weak, tired, overheated, wiped, and unmotivated. My pulse throbbed in my whole body, especially my head. I focused on eating and drinking, probably doing too much of both.
So my plans for a super weekend fell through. Although I did get a lot done around the house in terms of cleaning out stuff, at least when I wasn't blerching, napping, or eating.
I don't hurt anywhere, I'm just tired.
Saturday, July 26, 2014
The Triple Brick!
BIKE 1:22, 24.1 miles, 17.6 mph
RUN 55:089, 6 miles, 9:09 m/m
BIKE 1:30, 25.7 miles, 17.1 mph
RUN 58:13, 6.1 miles, 9:33 m/m
BIKE 1:28, 25.2 miles, 17.1 mph
RUN 59:03, 6 miles, 9:50 m/m with a run 1 mile, walk 1 minute (total 5 mins walking)
Totals: 75 miles biking and 18 miles running in 7 hrs 13 mins.
IT'S DONE! I DID IT!
LC and DC joined me for the first and second parts, and their being there completely changed the day for me. The forecast for today was a swing into high temps -- high of 97F! -- from the cool and easy temps we've had the past week. Picked a great day, didn't I!
Goals:
1. Steady day, no slowing down because I went out too fast.
2. Nutrition and gear final testing.
3. Strong run at the end, OK to run/walk, but be strong.
I took Friday off to rest for this, and to be honest I needed the rest anyway. I didn't even commute in! And I treated this training day seriously, trying to mentally prepare as if it were a race. My stuff was mostly packed the night before, I got up early to be ready, and I aimed to simulate race gear and nutrition. All in place, except I should have brought my race helmets like LC and DC did! Ooops.
Round 1:
The first bike went south on the Goshen trails then out to Lower Marine Rd and back. I started off sluggish on the bike, lagging behind and wondering where my energy and speed was. I wanted to go faster but at the same time not really feeling like I could. The words from my doc about not having the reserves for this training and racing rang through my head again -- was this a first sign? Or am I not trying hard enough? I wanted to push for speed but knew I needed to hang on to energy for later in the day. It's the first 1.5 hours, not a great time to get tired!
On the way out, I looked for the berry pink powerbar I dropped on one of these hills last weekend. Worried that a squirrel would be hit by a car trying to peel if off the road, LOL. I was good on hills, maybe a bit weak feeling, but I controlled the effort. The first bike seemed slow, but in review it was the fastest!
The run was out n back on the Schoolhouse, shaded and good for everyone since we all had our own pace goals. DC and LC hammered it, I paced it. My fuelbelt was uncomfortable and bouncing. The banada fixed my Garmin/wrist bone problem and gave me a nice way to wipe my face. I drank 3 fuelbelt bottles in this run. I realized in this run that this could be a tricksy workout!! I wanted to speed up and go faster, but I knew better!! Round 1 felt pretty easy, no brick legs, and refreshing.
Round 2:
This bike went north on Goshen to loop on Nickel Plate and Nature to Schoolhouse. Another option that let everyone do their own thing. Starting off on this bike was refreshing! The cool wind, the return of speed, the legs already warmed up...this was nice! I felt less sluggish on this round, but did fight the headwinds a bit on the NP trail, setting off some tingling in my feet. And I went through 2 bottles of water on this ride, and only 1 on the previous. DC was done after this ride, I couldn't convince him to run even a little bit for 'double brick' bragging rights :)
LC joined on the run, her original plan was only 4 miles but she joined for all 6 in a repeat of the first run on Schoolhouse. It was her longest run and a return from injury. This was my strongest run by feeling, but the day was starting to wear. I forgot to start the Garmin (using Multisport Mode for the first time), brought a water bottle instead of the fuel belt, and was shuffling more at the start. Once in the run, it got better. We walked a bit around 5 miles, but other than that this was a good run. I ran out of water though! LC and I debated when the halfway point was in this day, I think after this run. So I'm halfway!
Round 3:
Alone for this round, and the heat of the day was full on. All day already I'd find myself dripping wet when we stopped at the truck. I added a third water bottle to the bike and set out for the final ride, an out n back on Schoolhouse. The most boring but also the most simple ride to end the day. By now my feet, especially my right foot, was tingling painfully. I get this when I mash too much, then lift the pressure off the shoe. I can avoid it by keeping the pressure, or by not mashing! Focus on something else and keep going!
My iced water was hot soon enough, and before I knew it I had no reserve water. I stopped near the Culver's, even though I was only 5 miles out. This break could have been an excuse to stop...not sure. But the ride went good, and I came to the truck still in a good mood but starting to make mistakes and not as mentally crisp as I could be. And during this ride I started thinking this workout wasn't as hard as I thought it would be. On the return trip I let myself go as fast as I wanted, figuring I only needed an hour of reserve energy after this for the run.
Ah the run. This was it, I finish this and this triple brick is finished! I'd decided before this all started that I'm OK with a run 1 mile/walk 1 min strategy. Given the heat, boredom of the trail, and my mental fuzziness it seemed like a good idea. In the 2nd run, LC and I thought running this in 2 segments would be a good idea so I could refill the water bottle. But calculating the mental math on this distracted me. Should I run 4 miles then 2 miles? 1.6 out and back then 1.5 out and back...run to a long sunny section then turn around to maximize shade? At 2 miles out I still have over half a water bottle, so I kept going to 3. This worked, and on the way back I started counting footsteps to 100, like LC talked about doing in the 2nd run. What a wonderful distraction! I counted maybe 6-7 rounds to keep me going.
I felt good, but was looking forward to the walk segments once I knew I was only a few tenths out. Happily this broke up into 10 min chunks -- I was ending the run at 9 mins then with a 1 min walk, this meant I was running a 9 min pace?! Well I was only able to do so because I was walking maybe, so is this a good strategy for me in the race? If I walked 5 minutes, that's a say 54-55 min run segment? It would have been the fastest run pace?
DONE! And once done I realized I felt better than I did in the same parking lot just last weekend after the 125 mile ride. I kept walking, didn't throw a silly fit of frustration, washed up, changed clothes, sent out a few texts, and was doing great mentally. Hard to compare these weekends, they may have both been 7-7.5hr workouts but the day off yesterday was much easier on me than the 12 run, 16 ride, 5 run I did before the 125 mi ride.
I came home feeling tired but good. Didn't have my carmelized banana ice cream like I planned though, DH got home late and for whatever reason I wanted to wait for him, even though that was never part of the plan. I was so excited to have it, but then didn't!
Overall:
I did nutrition every 30 mins, using bars on the first 2 bike feedings and EFS right before and during the run. I broke the bars up into 3 segments, so I was taking 80 calories twice an hour. This worked.
My fuelbelt doesn't fit, but it's hard to carry a water bottle for long distances. Look for another handheld option?
My EFS flasks also have to be carried, they're not so bad but it might could be better. Also the taller flask doesn't fit in the bike's aero net, too tall.
The non-Fruit & Nut powerbars are too sticky to unwrap and leave in the aeronet if it's hot out. Too messy and hard to work with. So they need to be wrapped or dusted with some powder.
I drank water ad libitum and never got sloshy or sick. I had a few moments of feeling full on the bike, but was OK. I peed after every bike, less and less as the rounds went by, but I think I was still behind on hydration. But OK for the training itself.
My bandana under the wrist worked but needs to be wrapped better. And wristbands might be even better, more tidy. I like being able to wipe my face.
Yes to gloves on the bike. I skipped them on the 2nd bike and only then realized how often I wipe my face with them!
What else for race prep....I'll add as I think of them.
RUN 55:089, 6 miles, 9:09 m/m
BIKE 1:30, 25.7 miles, 17.1 mph
RUN 58:13, 6.1 miles, 9:33 m/m
BIKE 1:28, 25.2 miles, 17.1 mph
RUN 59:03, 6 miles, 9:50 m/m with a run 1 mile, walk 1 minute (total 5 mins walking)
Totals: 75 miles biking and 18 miles running in 7 hrs 13 mins.
IT'S DONE! I DID IT!
LC and DC joined me for the first and second parts, and their being there completely changed the day for me. The forecast for today was a swing into high temps -- high of 97F! -- from the cool and easy temps we've had the past week. Picked a great day, didn't I!
Goals:
1. Steady day, no slowing down because I went out too fast.
2. Nutrition and gear final testing.
3. Strong run at the end, OK to run/walk, but be strong.
I took Friday off to rest for this, and to be honest I needed the rest anyway. I didn't even commute in! And I treated this training day seriously, trying to mentally prepare as if it were a race. My stuff was mostly packed the night before, I got up early to be ready, and I aimed to simulate race gear and nutrition. All in place, except I should have brought my race helmets like LC and DC did! Ooops.
Round 1:
The first bike went south on the Goshen trails then out to Lower Marine Rd and back. I started off sluggish on the bike, lagging behind and wondering where my energy and speed was. I wanted to go faster but at the same time not really feeling like I could. The words from my doc about not having the reserves for this training and racing rang through my head again -- was this a first sign? Or am I not trying hard enough? I wanted to push for speed but knew I needed to hang on to energy for later in the day. It's the first 1.5 hours, not a great time to get tired!
On the way out, I looked for the berry pink powerbar I dropped on one of these hills last weekend. Worried that a squirrel would be hit by a car trying to peel if off the road, LOL. I was good on hills, maybe a bit weak feeling, but I controlled the effort. The first bike seemed slow, but in review it was the fastest!
The run was out n back on the Schoolhouse, shaded and good for everyone since we all had our own pace goals. DC and LC hammered it, I paced it. My fuelbelt was uncomfortable and bouncing. The banada fixed my Garmin/wrist bone problem and gave me a nice way to wipe my face. I drank 3 fuelbelt bottles in this run. I realized in this run that this could be a tricksy workout!! I wanted to speed up and go faster, but I knew better!! Round 1 felt pretty easy, no brick legs, and refreshing.
Round 2:
This bike went north on Goshen to loop on Nickel Plate and Nature to Schoolhouse. Another option that let everyone do their own thing. Starting off on this bike was refreshing! The cool wind, the return of speed, the legs already warmed up...this was nice! I felt less sluggish on this round, but did fight the headwinds a bit on the NP trail, setting off some tingling in my feet. And I went through 2 bottles of water on this ride, and only 1 on the previous. DC was done after this ride, I couldn't convince him to run even a little bit for 'double brick' bragging rights :)
LC joined on the run, her original plan was only 4 miles but she joined for all 6 in a repeat of the first run on Schoolhouse. It was her longest run and a return from injury. This was my strongest run by feeling, but the day was starting to wear. I forgot to start the Garmin (using Multisport Mode for the first time), brought a water bottle instead of the fuel belt, and was shuffling more at the start. Once in the run, it got better. We walked a bit around 5 miles, but other than that this was a good run. I ran out of water though! LC and I debated when the halfway point was in this day, I think after this run. So I'm halfway!
Round 3:
Alone for this round, and the heat of the day was full on. All day already I'd find myself dripping wet when we stopped at the truck. I added a third water bottle to the bike and set out for the final ride, an out n back on Schoolhouse. The most boring but also the most simple ride to end the day. By now my feet, especially my right foot, was tingling painfully. I get this when I mash too much, then lift the pressure off the shoe. I can avoid it by keeping the pressure, or by not mashing! Focus on something else and keep going!
My iced water was hot soon enough, and before I knew it I had no reserve water. I stopped near the Culver's, even though I was only 5 miles out. This break could have been an excuse to stop...not sure. But the ride went good, and I came to the truck still in a good mood but starting to make mistakes and not as mentally crisp as I could be. And during this ride I started thinking this workout wasn't as hard as I thought it would be. On the return trip I let myself go as fast as I wanted, figuring I only needed an hour of reserve energy after this for the run.
Ah the run. This was it, I finish this and this triple brick is finished! I'd decided before this all started that I'm OK with a run 1 mile/walk 1 min strategy. Given the heat, boredom of the trail, and my mental fuzziness it seemed like a good idea. In the 2nd run, LC and I thought running this in 2 segments would be a good idea so I could refill the water bottle. But calculating the mental math on this distracted me. Should I run 4 miles then 2 miles? 1.6 out and back then 1.5 out and back...run to a long sunny section then turn around to maximize shade? At 2 miles out I still have over half a water bottle, so I kept going to 3. This worked, and on the way back I started counting footsteps to 100, like LC talked about doing in the 2nd run. What a wonderful distraction! I counted maybe 6-7 rounds to keep me going.
I felt good, but was looking forward to the walk segments once I knew I was only a few tenths out. Happily this broke up into 10 min chunks -- I was ending the run at 9 mins then with a 1 min walk, this meant I was running a 9 min pace?! Well I was only able to do so because I was walking maybe, so is this a good strategy for me in the race? If I walked 5 minutes, that's a say 54-55 min run segment? It would have been the fastest run pace?
DONE! And once done I realized I felt better than I did in the same parking lot just last weekend after the 125 mile ride. I kept walking, didn't throw a silly fit of frustration, washed up, changed clothes, sent out a few texts, and was doing great mentally. Hard to compare these weekends, they may have both been 7-7.5hr workouts but the day off yesterday was much easier on me than the 12 run, 16 ride, 5 run I did before the 125 mi ride.
I came home feeling tired but good. Didn't have my carmelized banana ice cream like I planned though, DH got home late and for whatever reason I wanted to wait for him, even though that was never part of the plan. I was so excited to have it, but then didn't!
Overall:
I did nutrition every 30 mins, using bars on the first 2 bike feedings and EFS right before and during the run. I broke the bars up into 3 segments, so I was taking 80 calories twice an hour. This worked.
My fuelbelt doesn't fit, but it's hard to carry a water bottle for long distances. Look for another handheld option?
My EFS flasks also have to be carried, they're not so bad but it might could be better. Also the taller flask doesn't fit in the bike's aero net, too tall.
The non-Fruit & Nut powerbars are too sticky to unwrap and leave in the aeronet if it's hot out. Too messy and hard to work with. So they need to be wrapped or dusted with some powder.
I drank water ad libitum and never got sloshy or sick. I had a few moments of feeling full on the bike, but was OK. I peed after every bike, less and less as the rounds went by, but I think I was still behind on hydration. But OK for the training itself.
My bandana under the wrist worked but needs to be wrapped better. And wristbands might be even better, more tidy. I like being able to wipe my face.
Yes to gloves on the bike. I skipped them on the 2nd bike and only then realized how often I wipe my face with them!
What else for race prep....I'll add as I think of them.
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