Countdown to B2B: 3 weeks (Week of October 1)
The week can pretty much be summarized by…fatigue. I definitely was feeling the volume from last week as I moved into the final peak week, especially in my running. I didn’t feel NEAR as strong running this week and had a difficult time nailing tough workouts. In the end I know these tough workouts on dead legs are for a reason and I am very much looking forward to cutting back the next couple of weeks for taper!
Monday – Master’s Swim – 3200 yds +
1:45 ride: Another rainy morning swim! I kind of zoned out and it went by really quickly.
It rained ALL day and after work, I couldn’t stand the thought of riding that long on the trainer, so I put this ride off until Thursday, hoping the weather would be better.
Tuesday – 6 mile run w/5 miles @ 7:30 min/mile + 21 mile ride, ~1:17, 16.3 mph: I woke up to rain, but knew I had get out in it, at least for the run. I threw on a hat and safety gear and headed out. The tempo miles were tough. From the 2nd mile, I was hurting and had to stop a few times for a potty break and to figure out where I was going in the dark (excuses much?!). At one point my quad was threatening to cramp and then was still a little sore afterward.
Jenni and I debated riding since the weather was iffy, but she came to meet me and when we started it was clear. We warmed up and then were about 10 minutes into the 26 min. tempo portion of the ride and it started POURING. For the rest of the ride it rained on and off and the whole thing pretty much sucked.
Wednesday – 34.6 mile ride, ~2:00, 17.3 mph: I finally got a deep tissue (sports) massage on Wednesday morning, so my legs felt dead and a little sore, but I knew I had to get this ride in after work. I met Jenni and we picked a relatively flat route, which is why we were still able to maintain a pretty decent average.
Thursday – 8.5 mile run, w/ 2×3200 + 31.1 mile ride, ~1:43, 18.1 mph: The massage therapist told me not to expect too much from my legs the day after the massage and wow…she was right. I ran over to the track for my 2-mile repeats and felt fatigued after the first 800 m at 6:55 – 7:00 pace. The first repeat was 13:58, right on pace, but I stopped for ~1:00 for a potty break after 1.25 miles. The second one was brutal. I was hurting very early and had a really hard time keep the pace even close to 7:00. In the end I was able to pick it up some and ended up hitting 2 miles at 14:05.
It was a beautiful day to make up the ride that I missed because of the rain on Monday. I rode solo on a flat route from work and even though my legs still felt completely dead, I maintained a strong average.
Friday – Master’s Swim – 3000 yds: The pool heater was broken earlier in the week, and even though it was fixed by Thursday evening, the schedule was mixed up so no Master’s coach was there for our swim. The group got together and was doing an IM (mixed stroke) workout, but I didn’t feel like that was the best thing for me this close to the race so I warmed up then did a 100, 200, 300, 400, 500 ladder followed by 10×100 alternating hard/easy.
Saturday – Long Brick: 31.5 mile ride, ~1:50, 17.2 mph + 7 mile run (8:09 min/mile): Planned to do this on Sunday, but with a chance of rain in the forecast, we decided to get the ride out of the way on a sunny day. I treated it kind of like a “dress rehearsal”, wearing a potential race outfit and following a similar nutrition schedule. I rode with Char & Jesse on a rolling route, then Char ran 5 of the miles with me. It was perfect riding weather, but really warm for the run. My legs felt pretty dead on the early part of the run, especially on the hills, but once we flattened out a little, I felt pretty darn good at a sub-8:00 pace.
Sunday – 12 mile run (8:13 min/mile): Woke up feeling very inspired by everyone racing today, but still a little overwhelmed by running 12 fast-ish miles on dead legs. I was really glad that it would be broken up by running buddies. I ran ~3 miles to meet Char and Jesse downtown, then we did an out and back for 6 more miles on the trail. We got POURED on briefly, which made for squishy shoes and heavy clothes. Jesse dropped off at the car and Char finished off the final 3ish miles with me to round out for 12. I never felt bad, but just like I was working, rather than the fresh feeling I had on last weekend’s 15.
- Swim = 6200 yds
- Bike = 118 miles
- Run = 33.5 miles
- Time = 13 hrs. 30 min.