|Total Time||2.5 hrs||6.5 hrs||5 hrs||1.5 hr||15.5hrs|
|Total Distance||5,500m||135 miles||32 miles|
I am a little late getting this weekly update out; we are up in Boston looking for apartments, so the last few days have been crazy. That combined with the fact that last week was a tough week (but I somehow made it not as tough as it should have been)… I have just been too tired to squeeze in getting this update out. But here I am – sitting in a Starbucks near South Station, furiously typing to satisfy my 4 readers. Thanks Mary Lynn and Mom!
Monday – This is typically a day off from any run/bike/swim, but because of the race last Saturday, I took Sunday off and worked out on Monday. I ran 50 minutes at a “normal” pace and then worked out with Olivier in the evening.
Tuesday – Long swim with the group. We did a little over 3,000m. That night, I got out for 1:15 on the bike.
Wednesday – 50 minute run in the morning where the focus was on doing 4×3 minute VO2 max intervals. I did this in Umstead which mean that those 3 minutes covered lots of rolling hills which made trying to go fast very hard… or, looking at it differently, very easy to hit VO2 max. I took Wednesday evening off.
Thursday – Long swim with the group… but only around 2,500m. That night, I was absolutely exhausted and skipped the bike…
Friday – Morning brick workout – I worked on the bike trainer for an hour and a half and then ran for 50 minutes. Considering I biked inside, it was an awesome workout.
Saturday – I set out at 7am for my first century ride ever… by myself. It was about 60 degrees and misty out, so it was actually a little chilly in my shorts and shortsleeves. The ride was fairly uneventful. My focus for the ride was to maintain an average pace of over 18mph for the entire ride and feel good in the end. I did that. Basically, my average was 18.7 mph for the 101 miles and I really did feel like I could have run afterwards. Could I have done a marathon? I think I could have… not happily, but I could have. My elevation gain throughout the ride was about 3,000ft which is about half of what I will climb in France. But still, I am happy. My other focus was on nutrition. I used the strategy I used a few weeks ago with some subtle modifications and it really worked out great. I basically made 6 hours worth of slurry and then cut up 4 cliff bars into 4 equal pieces each. On the ride, I ate or drank calories every 20 minutes and my energy maintained the entire way. Very happy with that. So, I think I successfully proved out my method for France. I am sticking with it.
Sunday – The plan called for 2:30 of running which I was hoping would get us close to 20 miles. It did not. Ryan (who also did 100 miles on the bike on Saturday) and I slogged through a hot morning in Umstead for about 17 miles. It was long and painful… mostly because my legs were heavy and like I said, it was hot. First morning approaching 80 in NC this year, so it was great timing for a run!
That’s it. This week is a “recovery” week which is good since I am travelling.