Today was slated to be my longest run to date….18 miles. I had plans to meet Cindy about 7 miles into my run and she would run 10-11 with me. After yesterday’s success on the bike, I figured that I could muscle through 18. I got up, stretched, and headed out the door. Typically, I spend about 10 minutes walking before I start my Garmin (and running). As I was half way through my walk, I got a text from Cindy that indicated she was already at the rendezvous point. What?!? Why was she an hour early? It was at this point that I realized that it was 6AM. Not 5! Our stupid alarm clock automatically adjusts for daylight savings time every year and thought that today was the day. Even though we don’t adjust for it in Arizona, our clock does! Get’s us every time. So now, I had to run back to the house, get in the car and drive to our meeting spot. What can I say, this was an awesome run! I forget what it’s like to run with somebody. The conversation takes your mind off of the boredom and makes the run go by extra fast! It wasn’t until mile 8 or 9 that my back really started to hurt. The pain reached down into the back side of my upper left leg. I made the decision to just push through it. The end result was a faster than anticipated pace and an extremely enjoyable run! Thanks Cindy!
My notes:
“Almost got 11 miles. My back was uncomfortable the entire time, but really began to hurt the last 2 miles. I paid for this effort the rest of the day.”
Link to workout:
http://connect.garmin.com/activity/55146640
Monday, November 1st
Recovery day!
Tuesday, November 2nd
Completed the following swim workout:
Warm up
2 x (100 + 6 x 50 + 10 x 25) (:15 RI)
Main Set
6 x 50 swim (1:05 SI)
400 swim (:20 RI)
6 x 50 swim (1:05 SI)
4 x 100 swim (:10 RI)
6 x 50 swim (1:05 SI)
1 x 100 swim
Warm Down
2 x 50 easy
My notes:
“Some minor back irritation the entire swim, but overall a solid workout.”
Wednesday, November 3nd
Since it’s too dark, in the morning, to get in a solid tempo ride, I decided to move this two hour workout to the afternoon and roll from work.
Frank’s notes:
“2 hour tempo ride to test out the back, legs, and the rest of the body to see how it is feeling after accident”
My notes:
“A solid ride. No real discomfort from the accident. Was able to hold a strong average pace (21.2 moving). Only 48oz of water consumed as nutrition. The HR data has me at a 171 bpm average. If that were accurate, that's the last of ZIII and first of ZIV. As you can see, the HR data is off again, so I'm confident that I was in the middle to lower end of ZIII the entire time.”
Link to workout:
http://connect.garmin.com/activity/55478537
Thursday, November 4th
Warm Up
4 x 100 swim
6 x 50 swim (:10 RI)
6 x 50 kick (:20 RI)
Main Set
8 x 200 swim (:20 RI)
Your goal is to hold the same interval for your first 100 for each set, maintain within 5-8 seconds for each 200
Warm Down
4 x 50 easy
My notes:
“Felt really strong and was able to accomplish the set goals.”
Friday, November 5th
Started off with an awesome open water swim in Bartlett Lake with these instructions:
“Working open water technique ,sighting buoys, keeping the body in position to stay close to the buoys for turns”
And these results:
“Probably my best swim of the year. Felt strong and had good, full, pulls. Was able to site buoys efficiently. Not once did I experience any type of fatigue or the need to let up or slow down.”
Ultimately, I completed a swim out to the buoys, 4 ¾ laps around said buoys, and a swim back to shore (2.17 miles) in an hour.
Link to workout:
http://connect.garmin.com/activity/55583505
Next was a 7 mile run with the following:
“7 mile run keeping HR in high end of ZII”
Since I was swimming in the morning, this run was going to be done after work. Here are my notes:
“Fairly typical results for a run of this length. No real residual effects from last Thursday's accident. Tried to push the last mile to make it my fastest.”
Link to workout:
http://connect.garmin.com/activity/55991870
Saturday, November 6th
A 100 mile ride with the following notes:
“Last long ride before IMAZ will start to taper the following weekend”
James and I were planning on riding the IM course in its entirety (3 full laps), so we drove down to Tempe and parked at the start line for the bike. Once there, we saw dozens of other riders with the same idea. We set out in fairly chilly weather, but quickly warmed up as we got onto the B-line. The first lap was great! We were averaging around 20mph on the way up to the turnaround point and then averaged 24mph on the way back down to the start (where we would turn around and head back out). The second lap saw me getting a flat. Not the gradual slow leaking flat, but rather the “POP – HISSSSSSSSSSSS” kind. That means something punctured a hole clean through the tire AND tube. In order to seal up the hole in the tire, I used one of our used gel packs between the tire and tube. Of the last 3 times I’ve ridden this ride, I’ve had flats twice. I’m definitely getting new tires for the race. Probably Gatorskins. At any rate, I ended up using both of my CO2 cartridges and didn’t want to get stranded in the middle of nowhere. As a result, we called the ride at two loops. Once I got home, I noticed that some unused Gu was oozing out of the tire at the puncture site!!
My notes:
“Good ride. Good pace on the way up to shea and steady speed on the way back. Ended up getting a flat and using up our CO2. As a result, we cut the ride short by one full lap. Averaged middle of ZII.”
Link to workout:
http://connect.garmin.com/activity/55991888
Oozing Gu:
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