S: 4500
B: 249
R: 30
Time: 18.2 hrs (plus 2.5 really as yoga definitely counts)
Lackluster swimming performance this week. As I did my first two yoga classes (ever) this week my body rebelled a little bit against me and told me I couldn't swim. Many of the poses work muscles I haven't worked in years (pretty much my entire upper body actually) so while it's certainly good for me in the long run...the short run can suffer. Especially as it relates to swimming
Lots of good saddle time this week as I managed four weekday rides (one of which was the IOS ride so a little higher intensity) plus a long ride with Scott and Behme in the NC mountains on Saturday. That's the longest ride I've had in a long time (101 miles in 5:48:00) since most of our 100ish mile rides are done in 4:45 or less! It felt good to climb some mountains and to know that I'm in a much better place than I was last time I was in the mountains (Georgia '09). I felt very strong on each of the climbs and after Scott flatted for the second time and was forced to wait at mile 67 Behme and I hammered the last 30+ miles to get back to the cars. It felt tough but great.
Running was not up to par this week...culminating in a 10 mile long run on Sunday in which the original plan was for 15-20 but my quads were really, really starting to ache and I decided it would be better to pull the plug than experience the extended recovery period my legs would require if I continued running.
Sunday, June 27, 2010
Sunday, June 20, 2010
Another week...
S: 6000
B: 183
R: 35
T: 14.9 hrs
Only two swims this week, but one was a very long swim in Lake Norman with Fletch. Not a lot of quantity but some good quality. I'll take that any day of the week.
Three good rides in this week; I really feel like I'm getting used to the hot weather, which is awesome.
Only three runs, but one was a 20 miler with Behme up in Davidson when it was crazy hot. We didn't get started until 11am, which equals hotness. A lot of hotness. I bonked a couple of times and actually ended up puking up all the water I drank immediately following the run. I felt amazing right after I puked so that was great.
Now begins the build process: 3 build weeks then a rest week. It's going to be epic!!
B: 183
R: 35
T: 14.9 hrs
Only two swims this week, but one was a very long swim in Lake Norman with Fletch. Not a lot of quantity but some good quality. I'll take that any day of the week.
Three good rides in this week; I really feel like I'm getting used to the hot weather, which is awesome.
Only three runs, but one was a 20 miler with Behme up in Davidson when it was crazy hot. We didn't get started until 11am, which equals hotness. A lot of hotness. I bonked a couple of times and actually ended up puking up all the water I drank immediately following the run. I felt amazing right after I puked so that was great.
Now begins the build process: 3 build weeks then a rest week. It's going to be epic!!
Thursday, June 17, 2010
Short recap
S: 8250
B: 130
R: 24
T: 12 hrs
Short recap of the week: I tried to front-load my week as much as possible in terms of volume with the thought process being that I wouldn't get much in over the weekend. I thought I would be able to recover in time from the Saturday to Wednesday binge to race on the following Saturday but I was sadly mistaken. The race just let me know what it was like to try and go hard on very tired legs. I still managed to get 4th in the race but it was a distant 4th to 1st place. It was a fun traveling weekend, however, as I got to see the side of my family that I rarely get to visit.
I did manage to run a 1 mile TT in 4:52, which is the same time I ran last year. This time around it was only two days after a 20 mile long run and 3 days after a 22 mph 100 mile long ride. I definitely can break 4:50 but luckily it doesn't really matter.
B: 130
R: 24
T: 12 hrs
Short recap of the week: I tried to front-load my week as much as possible in terms of volume with the thought process being that I wouldn't get much in over the weekend. I thought I would be able to recover in time from the Saturday to Wednesday binge to race on the following Saturday but I was sadly mistaken. The race just let me know what it was like to try and go hard on very tired legs. I still managed to get 4th in the race but it was a distant 4th to 1st place. It was a fun traveling weekend, however, as I got to see the side of my family that I rarely get to visit.
I did manage to run a 1 mile TT in 4:52, which is the same time I ran last year. This time around it was only two days after a 20 mile long run and 3 days after a 22 mph 100 mile long ride. I definitely can break 4:50 but luckily it doesn't really matter.
Sunday, June 6, 2010
Ironman in t-minus 12 weeks!!!
Swim: 6450 yds
Bike: 184 mi
Run: 51.6 mi
T: 17.5 hrs
Swimming really took a backseat in terms of time this week but on a positive note I found someone new to swim with who is really going to push me to be faster; both because I flat out love to impress people and because she is just fast. I also swam open water with Fletch on Friday afternoon in Lake Norman, which we're hoping to make a regular thing. I'd give this week a C for swimming.
Biking was again solid with a great long ride on Saturday with the usual crew (plus Watkins). It's tough to come off the bike after a hard 102 miles and say good things but man, I feel really good right now on the bike.
This was the best (in terms of volume anyway) week of running since before the marathon in March. Got in a little over 30 miles during the week and a difficult (heat and mental) 20 miler on Sunday. These runs during the middle of the day (started the long run at 10am and it was 90+ degrees by the end!) in the heat had better pay off come race day in Louisville!
Bike: 184 mi
Run: 51.6 mi
T: 17.5 hrs
Swimming really took a backseat in terms of time this week but on a positive note I found someone new to swim with who is really going to push me to be faster; both because I flat out love to impress people and because she is just fast. I also swam open water with Fletch on Friday afternoon in Lake Norman, which we're hoping to make a regular thing. I'd give this week a C for swimming.
Biking was again solid with a great long ride on Saturday with the usual crew (plus Watkins). It's tough to come off the bike after a hard 102 miles and say good things but man, I feel really good right now on the bike.
This was the best (in terms of volume anyway) week of running since before the marathon in March. Got in a little over 30 miles during the week and a difficult (heat and mental) 20 miler on Sunday. These runs during the middle of the day (started the long run at 10am and it was 90+ degrees by the end!) in the heat had better pay off come race day in Louisville!
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