Back on track this week with some confidence-boosting workouts and a century ride fail. Mark and I set off early Saturday morning with the plan to ride out to Bellefontaine to hit some climbs and then back for 100+ total miles. It was my first time doing any real hill work on the bike (other than central Ohio rollers) and I felt suprisingly good, despite doing half a dozen 5-8 minute climbs in temperatures approaching the 90s. We made a couple of stops to buy Gatorade and headed back for home. I was still feeling great as we approached mile 80 when I heard a loud metallic "pop" and felt my rear wheel go a little wobbly. I thought I had blown a tire. I pulled over and Mark said that I popped a rear spoke. The wheel was so out of true that it rubbed against the frame, making it un-ridable. Mark tried swapping my wheel out with his, but it rubbed his frame, too. We were still 22 miles from home, so rather than have him ride home to get the van and come back for me, we called in a huge favor on his friend, Dan, who graciously hopped in his car and came to pick us up. An hour later we were back home and I set off for a 5 mile run. I was really bummed that I didn't get the 100 miles in, but was thrilled by how strong I felt on the 78 miles that we did get done and on the (extremely hot) run afterwards. I have no doubt that I could've finished the 100 and still had a good run. Since the kids were still up and grandma and grandpa's house, we spent the rest of the day laying on the couch with the AC blasting. We're already planning on another century attempt next Saturday, this time on a route with 4500 ft of climbing. Looking forward to slaying that first 100 mile dragon!
My weekly training volume and hours are inflated this week, due to moving Monday's rest day to last Sunday. After 7 straight days of training this week, you'd better believe I'm going to be looking forward to doing absolutely nothing next Monday.
Monday: 8.25 mi run (1:15), still in Maryland.
Tuesday: Back home! 3300 yd swim:
500 warm up, 5x50s dr/sw
3x100s on 1:20, desc
50 ez
3x (3x150s on 2:15 as 50 stroke IM order/100 free, followed by 4x25s kick sprint on :30)
150 ez
3x (100 free on 1:20/25 sprint fly on :30)
75 ez
Attempted an hour run after the swim, but I was so exhausted from the long weekend that I got in 2 slow miles and then turned around and walked home. Oh well, tomorrow is a new day.
Wednesday: EZ 45 min ride (12 mi) followed by a 2.7 mi transition run (:25). 30 min of strength and core later in the day.
Thursday: 3150 yd swim:
500 warm up, 5x50s Dr/sw
3x100s on 1:20, desc
50 ez
4x (200 free on 3:00/50 kick on 1:00)
50ez
3x (2x100s on 1:30, Sprint 3rd 25/2x50s IM on 1:00)
50ez
30.2 mi ride to Ostrander and back (1:45)--at 30 min, insert 5x1mile z4 efforts w/ 1 mi recoveries.
Friday: 3200 yd swim:
500 warm up
2x400s free n/s
2x300s free n/s
2x200s free n/s
2x100s free n/s
500 kick
200 cool down
Followed by an 8.1 mi run (1:11)
Saturday: 78 mi ride to Bellefontaine and back (5:00), followed by a 5 mi run (:43)
Sunday: 16 mi ride with Beth (1:00), followed by an 8.5mi run (1:30)--walked first 3.2 miles with Beth, then ran the remaining 5.3 solo (avg run pace 8:50)
Some things to note: On Saturday's ride I drank 3x24 oz bottles of Gatorade/Powerade (didn't have time to get Perpetuem beforehand) and a 16 oz. bottle of water. My used-to-be-sensitive stomach tolerated the liquid just fine, to my surprise. Ate 1 banana, 1.5 Clif bars, and 1 Larabar Uber. I ended up with a dehydration headache later in the day...not as bad as usual, so I'm getting closer to proper hydration, but still need to work on this. Also decided that I definitely need to eat solid food on the bike. Tried to drink every 5-10 min and ate roughly every 20 miles. Ordered some Ironman Perform to use in training, since that's what they're serving on the course...should have it to try out on next weekend's ride. All in all, I think Saturday's slow pace on the bike was perfect for my first long ride with hills, as my legs weren't sore at all and didn't even really feel fatigued the next day. I also really need to start working on keeping my transition run pace closer to the pace I hope to hold at IMWI (9:30ish). Although Saturday's run felt good at an 8:36 pace, I would likely end up crawling to the finish of the race if I start out that fast.
Weekly totals:
Swim: 9650 yds (5.84 mi)
Bike: 136.2 miles
Run: 31.85 mi<---again, this number is inflated since I ran on Monday instead of being off.
Strength: 30 min
Hours: 17:29
Training cycle totals:
Swim: 113,850 yds (69 miles)
Bike: 58:38 trainer hours (est. 990 miles) + 614.2 road miles
Run: 410.03 miles
Hours: 206:29
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