Countdown to B2B: 15 weeks
This is one of those weeks where the “balance” that I am striving for becomes really important. The front end of the week was heavy on biking and I “saved” the running for later in the week because I was trying to squeeze in as many miles in the saddle as I could before leaving for a mini-vacation in NYC. Even though I didn’t do a true “long” run or any speedwork, I was proud that I got in 3 workouts while I was traveling!
Monday – a.m. Master’s Swim 3000 yds. + 32.7 mile ride, ~2:03 (16.3 mph): Definitely didn’t want to get out of bed and when I got to the pool I wasn’t sure how I was going to make it an hour, but once I started, the workout FLEW by! Since this was the only swim for the week, it was nice to have a good, hard workout.
I rode out by myself after work, just missing a thunderstorm by a few minutes! My legs were heavy, but I dropped into aero and ended up riding a solid 16.8 mph for the first 18 miles. I met up with Jenni for the second half of the ride and we chatted and rode along, not pushing too hard. Our pace was slower, bringing the average down for the ride, but the time flew by so much faster when I had a riding buddy!
Tuesday – Brick: 20.5 mile ride, ~1:10 (17.5 mph) + 30 min run, 3.65 miles (8:13 min/mile): I actually didn’t start this workout with the intention of doing a brick, but after several hot, sweaty days on the bike, I am chaffed in ways that makes sitting on the bike pretty uncomfortable. So when Char rolled back to the cars to get ready for work, I decided to hop off and run instead of heading out with Jenni for more miles in the saddle. It was actually a nice overcast morning, making the temperatures a “cool” 77*! I felt great on the run and definitely felt like I could have run for several more miles comfortably, which is a good confidence builder considering the lack of bricks so far this summer.
Wednesday - 7.25 Mile Run w/5 Miles @ 7:30 min/mile:At the beginning of the week, I was planning to ride again Wednesday morning to try to get 3 rides in before leaving for NYC, but ended up doing a tempo instead (see above mentioned chaffing situation). I took Walter for the first 2 miles, which was a nice warm-up for my dead legs. I knew once I got started that the tempo miles would be tough, especially on the uphill sections of my rolling route. I tried to maintain the effort level and keep the pace somewhere in the 7:30′s on the uphills and work to get it under 7:30 on the downhills. Miles 4 & 5 were especially tough, with some long, gradual uphills, but overall the strategy worked pretty well! Paces: 7:27, 7:23, 7:27, 7:29, 7:24.
Thursday – 40 min. stationary bike at hotel ~12 miles: We got in late, but it felt good to get up early and sweat a little before heading out for the day. The hotel gym was actually pretty nice and had plenty of equipment. I was tempted to do some lifting since I was in a gym (rarely happens anymore), but didn’t want to be too sore…kind of hard to start lifting again in the midst of training when you haven’t done it for a while.
Friday - ~5.5 mile run (8:49 min/mile): Met Jocelyn and Lizzie in Central Park for a run! We were chatting away and the miles FLEW by! In the middle of the run, we were thrilled to see that Luke Bryan was playing in the park as part of the Good Morning America Summer Concert Series. We took a little detour into the concert at the end of the run! Best way to end a run. Ever.
Saturday – OFF/Lots of walking: I was really looking forward to meeting my Hood-to-Coast vanmate Stephanie to run Saturday morning, but a late night Friday prevented that from happening. At least the one good thing about being in a big city on vacation is that you are guaranteed to get plenty of time on your feet walking around the city, but nothing beats a run!
Sunday – ~7.6 mile run (9:01 min/mile): More miles with Jocelyn! Woohoo! It was super hot and humid and I think we were both struggling a little. My stomach was rebelling against the rich food, booze and lack of fruits and vegetables that I had served it over the last 4 days. I was very glad to get some miles in, but also glad that we finished a little earlier than planned.
- Swim = 3000 yds
- Bike = 65 miles
- Run = 24 miles
- Time = 7 hrs. 15 min.