Countdown to B2B: 16 weeks
I definitely took advantage of having this full week at home to get some great training time! Getting over 100 miles on the bike makes me feel so much better about all of the low mileage riding weeks over the last month. As a result, this was a little bit of a cut-back week for running, but I still had 2 good, quality runs and some slow long miles that I am happy with for the week.
Monday – 24.1 mile ride, ~1:27 (16.5 mph): I was supposed to meet Char after work for a ride but she got caught up at work. It was looking like a ride wasn’t happening which would have meant an unscheduled day off, so I packed up the bike and went to her house anyway. I conned (wasn’t hard!) Char’s husband, Jesse, into riding with me and we had a solid, albeit HOT ride.
Tuesday – 22.38 mile ride 1:21 (16.6 mph): Morning ride with the girls from the Y. Felt great and enjoyed catching up with everyone during the ride!
Wednesday – 5.9 Miles: Red, White & Blue Shoes 5k (21:22) + 2.8 mile w/up.
Thursday – Lunchtime Master’s Swim 2300 yds: After a late night watching fireworks, there was NO WAY I was getting up for Master’s Swim at 5:30 a.m. as planned. I knew that I wouldn’t get a swim workout in at all if I was left to do it on my own, so I snuck out at lunch and hit up the lunchtime Master’s class. This is the first time I have ever done any sort of workout at lunch. Despite taking a really long lunch (which I can’t make a regular habit) and not really getting a proper meal, I loved it! I felt energized for the afternoon and was happy to get the workout in!
Friday – Speedwork 6 miles total with reverse ladder: 2 mile w/u, 1200 (5:01), 1000 (4:05), 800 (3:15), 600 (2:21), 400 (1:33), 200 (0:43) w/200 m rest intervals: Friday morning track workouts have become somewhat of a routine, now with three weeks in a row. I am now referring to this tradition as #fastfriday. It is so peaceful at the track at 6:30 a.m. when school’s out that these runs have been sort of meditative and I have really enjoyed them, despite the challenge they bring! While this wasn’t one of the harder track workouts that I have done lately, my legs were definitely feeling Wednesday’s 5k and were not excited to run fast. I am still pretty happy with the intervals overall and glad to check off another speed workout!
Saturday – 54.6 mile ride, ~3:41 (14.5 mph)
Sunday – 10 miles (8:57 min/mile) +
OWS: After Saturday’s ride, I knew this run would be tough. The minute I walked out of my door at 6 a.m. and was hit with a wall of humidity, I knew that it was going to be REALLY tough. Fortunately the training plan called for 10 easy effort miles with no goal pace. I met Char and Jesse at their house at 6:30 for the 10-miler followed by Tour de France watching and a huge home cooked breakfast. We started slow (9:45+ min/mile) for the first few miles, then finished the last 4 miles sub-8:30. I have to say this is the worst I have felt in a long run in a while. I was hot, thirsty (20 oz. of water that I carried was not enough) and my legs felt like lead. It was perfect training for how I will feel in October at B2B!
After the run, my body had nothing left to go for an afternoon open water swim. I spent the afternoon cuddling and napping with my pups in a cool, dark room instead!
- Swim = 2300 yds
- Bike = 101 miles
- Run = 22 miles
- Time = 10 hrs. 35 min.