|Total Time||1.5 hrs||4.5 hrs||3 hrs||.5 hr||9.5hrs|
|Total Distance||3,800m||80 miles||24 miles|
It has been a very long two weeks – so much so that I just didn’t have time to post an update last weekend. To summarize that week in a sentence, it ended with a 100-mile ride in the NC mountains where we climbed a total 7,000 feet and I actually felt pretty good in the end… even better when followed by a night at the Biltmore!
This week was a recovery week which really acted as a taper leading up to the White Lake Half Ironman. I will go ahead and post a race report later, but I summarize it by saying that I set a PR (5:16), but I was fairly disappointed with my performance. Some my fault – some not. More on that later.
Monday – I had taken Sunday off following the mountain climbs on Saturday, so I started the day with a 30-minute run before strength training with Olivier. I felt pretty mediocre, so the run was really more of a warm-up for my strength workout. I finished the day with a 45-minute run that just really felt awful. I made it, but my pace was slow and not real fun. My body was obviously still tired and then I just really don’t do very well at night after a day sitting around at work all day.
Tuesday – Morning swim with the group. I got in about 2,500 and it felt pretty good. Tuesday night was an hour on the trainer doing a spinerval workout. I was going to ride outside with Ryan, but work has been kicking my ass, so I just didn’t have time.
Wednesday – Morning run in Umstead. 45-minute run with 20 of that being at a tempo pace. The run felt pretty good, but 45-minutes is really not that long, so I was feeling just fine at the end. No evening workout that night.
Thursday – VERY short morning swim. We got in about 600m before the power went out at the aquatic center, so we had to leave.
Friday – I did a morning swim of a mile to make up for Thursday’s short workout.
Saturday – White Lake Half Ironman – finished in 61st place overall / 11th in age group – 5:16. I was disappointed – really wanted to break 5 hours and still think it should have been possible.
Sunday – Off
So how do I feel after the half I did yesterday? If it’s hot in Nice, I will be in some serious pain. The run yesterday absolutely killed me – I started the first several miles at around 7:00 pace which is right where I should be, but the sun quickly beat me down and I slowed down to a 1:48 half marathon time. I also discovered that I really dislike flat bike courses – never in a million years did I think I’d say that. The flatness makes it so you never HAVE to change positions, so everything gets so stiff from being locked in position and you have to force yourself to stand, situp, or whatever it takes to mix things up and stay loose. On hills, you are constantly changes positions which I believe keeps the body much more loose. Also, any wind on flat courses can seriously screw you. On hills, you are going to slower going uphill regardless and then you can fly on the downhill. I am convinced I would have been much faster on the course yesterday if there were hills.
I do feel good about my nutrition strategy. The ONLY mistake I made was with a homemade energy shake I have been taking before these long workouts and races. The one I took this week had too much protein in it, so my stomach was pretty unsettled the entire time. But that’s easily fixed. The rest of my nutrition strategy went as planned and it worked great.
This week is back to heavy workouts with some long workouts next weekend. I think this there is only one more seriously long weekend before Nice, so it’s getting to be crunch time!