Weekly Recap: Lake of the Ozarks

Countdown to B2B: 13 weeks

I have been pretty proud of myself lately with balancing travel & training. I knew when I signed up for B2B that it would be challenging to squeeze it all in and it has been going pretty well. I got in a solid amount of miles on the bike before I left Wednesday and the rest of the week was a big running week, compared to the last several months. I still feel strong and healthy, which is also a good sign as I ramp up training after next weekend’s race!

Monday – 22.1 mile ride, ~1:21, (16.3 mph): This was a great example of me listening to my body (finally). My legs were still super sore from Sunday’s running adventures so I set out on a relatively flat course (as flat as it gets around here) with the goal of not pushing myself at all. I took it super easy the whole time and tried to keep the cadence up and just spin my legs. It definitely helped with the soreness and was a good ride.

Tuesday – 30.5 mile ride, ~1:50 (16.6 mph): Jenni and I originally planned to ride after work since she was getting home late from California, but she texted and said she would rather do it in the morning. Win! I would much rather get it done when it is cooler! I scratched the brick that I originally planned since my legs were still somewhat sore and treated this as my “long” ride for the week. We picked a hilly route and pushed pretty hard, but didn’t kill ourselves. We both ran out of water and I was chaffing pretty bad, so the last 5 miles or so were pretty miserable.

Wednesday – Speedwork: 6 miles w/3 x mile repeats @ 6:55 min/mile + 17.5 mile ride, ~1:05, (16.1 mph): Met Char at the track SUPER early (5:20 a.m.) for speedwork. It was great to run with her again since she has been on vacation for almost 2 weeks. We were both a little nervous about the repeats, but we dominated them this morning: 6:52, 6:52 & 6:49! The workout called for 1 min RI between repeats but we decided to go for the “heat & humidity” RI and did a 400 between each. 

Right after the run, I met Jenni to ride. We were both a bit tired and sluggish, so we didn’t ride super hard, but still got in a solid hour + ride to finish off the day!

Thursday – OFF/Wake Boarding: I had originally planned to swim, but it ended up being a nice break for my body to just take the day to relax and have a little fun on the lake!

Friday – 8 mile run w/6 miles @ 7:45 min/mile: It is hilly at the lake. REALLY hilly. And I was a little intimidated when I started the run, wondering how I would hold the tempo pace for 6 miles. I decided to give myself a little slack and aim for 7:55, but then as I went on, I felt stronger and stronger, so I treated it as a progression run and tried to drop 5 seconds every 2 miles of the tempo. In the end I was really proud of this run. I know being able to keep these paces on a tough course will make me a stronger runner.

Saturday – 1 mile OWS: Three cheers for kayak support! My parents both hopped in the kayaks and mom wore the Garmin so I would know how far I had been. Saturday is probably not the best day at the lake to do an OWS because there were tons of boats and jet skis, even at 9 a.m. I was plenty safe with my awesome kayak support, but I quickly learned about how difficult it is to swim in a really rough, choppy lake! Again, good practice for races where this is an issue!

Sunday – Double Day: 12 mile run @ 8:22  min/mile + 2.5 mile run @ 9:04 min/mile: Longest run since January! I kind of tricked myself into going 12 instead of 11 because I had to add a loop on to the run to get the distance I needed. This was tough, but I felt strong at the end, which is very encouraging as I ramp up mileage. Did I mention that the route is up and down the whole way? Crazy!

After a day out in the sun and relaxing, I definitely DID NOT want to head out for a 2nd run in the 100* heat. I made a commitment to myself that I would do a double run day every week until Hood-to-Coast, so I told myself I could go as easy as I wanted and just had to do one “Imperial Point” loop (my favorite 2.5 mile loop at the lake). It was hot, but it turned out to be a nice little shake-out run after that morning’s tough 12-miler and, as always, I was SO glad I did it!

  • Swim = 1600 m.
  • Bike = 70.1 miles (all by Wednesday!)
  • Run =  28.5 miles (big week lately!)
  • Time = 8 hrs. 45 min.


About Corey

I am a 30-something swim, bike, run addict married to my best friend and in love with my two schnoodle doggies.
This entry was posted in bike, Goals, running, swimming, the lake, training, triathlon, weekend fun, weekly recap. Bookmark the permalink.

3 Responses to Weekly Recap: Lake of the Ozarks

  1. Laura says:

    You’re going to be awesome at HTC… so many solid weeks of training! I’m itching to get back to running… I think my shin is ready, but am holding off a little longer to be sure. I’d rather give it a couple more days now that a couple more weeks later. :)

  2. Pingback: Lake Logan Goals |

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