>M – Swim AM, Easy PM Run
T – spin AM? TNT?
W – hills – 2x 20 minutes, swim AM
Th – easy 10-12 recovery, swim or spin AM
Fri – AM easy 10
Sat – off (Harpers ferry)
Sun- 25 -27…definitely will be interesting. Probably doing a tour de merritt.
>Yep, I’m tired. My legs are tired, and it’s just worse in the awful heat thats in Baltimore now. My 2.5 hour run this morning was really rough – not even including the part where I got lost, haha. The good news – I am not really racing anything of high priority for a couple months. The bad news – this week kicks off my 9 week drive to GEER 100K. This is a B1 week –
Monday – Fed Hill Run, recovery pace
Tuesday – Threshhold w/o at Track.
Wednesday – AM Spin?
Thursday – AM Swim, PM easy 10
Friday – easy 10 plus hills 2 x 20 minutes
Saturday – LR…23-25
Sunday – Brick of some sort or off…..
Rhode Island 70.3 == success. My swim was just under 37, which for me, was a great surprise. I wasn’t thinking I’d be under 40 minutes once I saw what I would be facing with waves and choppiness. My bike average was 19mph, again, good for me, but I can definitely get that faster. Run = 8:50 pace. Dear god I hope I can get that faster. I think it was a pretty tough run course though so I’ll chalk it up to that, because I know I was cruising on the flats. Anyway, I’m registered for Eagleman 2009. Until then…it’s focusing on the GEER 100k in Sept. I am thinking of doubling the weekend of the Annapolis tri by doing a 50K in DC the saturday before. The only problem is I know I want to post a good time at Annapolis because people will be watching, so after a 50K i’m not sure what I could do. Training for this week –
Tomorrow, do the TNT workout on my own, in the ugly streets of Buffalo.
Wed – easy 10
Thursday – 8 with 2 miles at threshhold.
Friday – easy 10
Saturday – Bike?
Sunday – LR, I think my plan calls for 22?? Hopefully on the trails…..
>day 3 was pretty easy….30 minute bike (stationary because I won’t see my bike till RI) and then a 20 minute run with 10 minutes at threshhold. I felt good on the run, but I’m still just plain tired. I think the stress of a new job and the nerves of the race are getting to me. I took today off to let myself rest and I’ll see how I feel on a run tomorrow morning. I need a good night of sleep tonight so I can make the drive tomorrow….so my fingers are crossed that actually happens….
>my legs are confused. I’m not so sure if I did the right thing by not recovering after Highlands Sky and waiting for a taper/recovery for this race. Boo. Anyway, I decided my nutrition for this race will be somewhat similar to my ultras, but slightly different because I think I work harder running up mountains than I do when I bike or swim. But nonetheless the times will be similar. Plan A:
-Electrolytes: 2 caps before race, 2 caps start of bike, 1 every hour thereafter, if it’s “Africa hot” as coach says then it will be 2 every hour.
-Ginger to settle the stomach: one at the start, one on the bike, one at the run
-Gu: 2 start of bike, one every hour, possibly 2 to start the run depending on heat/how I feel
-Drinks: ALOT. 1.33 Liters per hour at a minimum. 3 bottles on the bike to start, and I’ll take the bottles from the stops along the way. 1 bottle of Perpetuem on the bike, 2 of HEED. Still contemplating carrying a bottle of HEED on the run…..
-Other: Possibly a powerbar for the bike. I will have to see how I hold up after the first 25 miles. I have no idea what it will feel like to be on a bike for 3 hours, seeing as the longest I’ve ever riden is <35. I will also definitely take some soda on the run, which seems like it will be every mile.
Anyway, I need to get this right or else the ride back to Buffalo will be a mess on Sunday night…..
>So as it turned out, I ran out of pages in my training log on the same date that I arrived in Buffalo, NY for a 2 week training trip for my job. 2 weeks in a hotel == boredom so here I am, in a king sized bed with way too many pillows, after my first day of real-life work, starting a blog. Should be awesome.
Anyway I decided to explore the city this morning on a run. At 5pm Buffalo is a pretty quiet city, so at 6am I was pretty much the only one out. I had no idea where I was, so I took a gamble and ran about 30 minutes “to the left” of my hotel. It turns out that I picked the wrong way. As fate would have it I ended up in the sketchy part of town, pretty happy that I was the only person around. Tomorrow I’ll be heading to the right.
Having the 70.3 scheduled for this weekend was a cruel twist of fate. My parents will be meeting me in RI with my bike, leaving me without the ability to swim or bike this week before the race. Not so good for the nerves. Oh well. My plan on friday is to rent a car and be on the road by 5pm. The drive to Providence is about 7.5 hours from here, so I’ll be good and tired for Saturday. The only good thing about this situation is I keep telling myself my best races have been when things were hectic the day before. I’m choosing right now to just ignore the fact that after the race I will have to hop in the car and drive the 7.5 hours back to Buffalo.
Anyway, I left the schedule my coach wrote out for me at home, so I will officially be making it up. I think it called for some short hill sprints mid week to loosen up, but Buffalo is the flatest place I’ve ever been to, so I’m not sure how that will work. Regardless, tomorrow AM I plan on a 30 minute bike at the gym, and a 20 minute easy run. Wednesday, 45 minutes with 10 minutes at threshhold in the middle (hills if I can find it), Thursday will be 20 minute bike, 10 minute run, and Friday I will be resting. Saturday I’ll get in a quick swim and jog.
Tomorrow during training I’ll be mapping out my nutrition plan for the race, woohoo.