Did the first 1:05 outside, including a painful 4x8' pushing 60rpms.
Then indoors to the drainer for the remaining time doing intervals in which i couldn't even get to z3. there's some hurt and fatigue in the legs.
well, that hurt. i expected it to, i suppose. i was trying to think positive thoughts, though. i swear. I had to HTFU for the run yesterday. it was a key workout in a key week. i thought it was important enough to get through it. i need the feel of the road to build some confidence... because... and here's the sad part... that was my longest "run" in preparation for the marathon at the end of Ironman. It is going to hurt something fierce. I got a small taste of it last night. Not just my knee. I just mean tire, sore, fatigued, heavy, pain. Hurt.
I'll be icing and stretching throughout the day to get the irritation and stiffness out. From here on out, instead of just a bunch of worthless rest, I'm going to TREAT the ITB with heavy massage, stretching, NSAIDS, etc. i'll get it loosened up over the course of the next few weeks. I'd better!!
it looked like this
w/u - 31:30 @ 8:17 pace
(3x12 z3 w/ 3' rest in between)
1st int - 15:08 @ 6:57 pace
2nd int - 12:00 @ 6:22 pace
3rd int - 11:55 @ 6:31 pace
c/d - 14:30 @ 8:19 pace
then about 1hr aqua-jogging in the inlaws pool... then wrapping it up with 6:00 home @ 8:24 pace.
man are my arms whipped! for the vast majority of this swim, i was having a hard time flopping my dead-weight arms out in front of me.
Easy recovery spin on the trainer. Going to stretch now.
scary thoughts... this morning, i almost turned off my alarm and went back to sleep. i thought about excuses, but then remembered how lousy i would feel if i bailed. then during the swim, i thought about cutting it short because i was feeling so fatigued and heavy, but i remembered that THIS IS IT. These are the days that help us carve out new lows in order to achieve new commensurate peaks. This is it.
**Went to the Foo Fighters concert last night. Dave Groll kicks ass. Great show. Didn't get home til midnight, though.
"... you gotta promise not to stop when i say when..."
That was probably the most memorable line for me. it's a smart line.
Had some goggle trouble, but got though most of this okay. i'm looking forward to having a good swim soon.
i did this right after washing AND waxing my car to perfection. that takes a toll on the arms and shoulders (and yes, lats too!) :)
In the pool, duh.
8x3' in z3. that's nearly impossible in the pool. there's just so much resistance against any and all movement. if i "ran" any harder, I think my hip flexors might explode. and that wouldn't be good for anybody.
This was supposed to be either 120mi or no more than 7 hours. well, i didn't even hit 6hrs. but ask me if i'm upset about it.
the mapped out loop was supposed to be about 57mi... but even with my wrong turn (not really wrong, just double back to check a sign, adding about 2-3mi), I came up short each loop! weird.
Loop 1 - 2:55:13 - 54.3mi - 18.6mph. Avg HR - 132. Low! I was actually disappointed with this for the most part because I felt so underpowered. I lacked the "pop" and "oomph" I was looking for. No doubt it's the cumulative effects of training making me feel that way. I've never done centuries on back to back weekends before!
Loop 2 - 2:48:36 - 53mi - finished with a 19.0mph avg for the whole ride! managed to work a little harder to get the HR and pace up a bit. Avg HR - 139. Still only low/mid Z2. good deal.
got in about 2:05 before it got a little too dark to be safe, so I swapped gear and got the run started a little early.
Had a really good ride. Did the loop that my bike shop's group ride usually does. I was very strong throughout. I also added in the HUGE hill on the route that I did once early in the season. I dominated it this time! When I did it months ago, I wouldn't have attempted it a second time. I easily could have tackled it more today. I think it's a great hill to train on, as there will be some doozies at Louisville.
Being nice and warmed up from the ride is ideal. I love bricks. I feel like I didn't even ride beforehand. It's just it's own separate workouts where my legs almost don't even know what they've been through.
I did one of my regular out-and-back routes. I went out 12min all Z1, thinking it would take me a little extra time to get home because it's uphill a bit. I pushed it to Z2, and ended up with a virtually perfect even split.
Other than feeling a little low on power in general, I thought the overall workout was reallly good today. Don't get me wrong, though, I'll be savoring the day off tomorrow.