Long and Less Long Runs: 3-19 to 3-25

[yellow]

I can only hope. I am going to be focused and ride fast when I can!

Girl, from the outside looking in, I think you have moved to the next level. All your training is paying off!

Ala LeMond: it doesn't get easier...you just work harder. But to be able to work harder is something to feel good about!

[btchance]

Cool videos yellow - looks like a fun, but extremely hard place to run. And I agree, KSH is doing great!

For me, my workout this morning was longer in duration than the rest of my week put together - eh, life gets in the way. Anways, I decided to do the distance of my duathlon on the 15th plus a little bit. I think it will help me prepare mentally, which is my biggest obstacle. The duatlon is 4k, 17mi, 4k so I did 3mi, 20mi, 3mi. The 1st run and bike were all zone 1 (except for being greated and then chased uphill by a rather large dog). The second run was done with the first 2 miles in zone 2, then walked one mile home to cool off. It went well, and I was suprised that I averaged 15mph on the bike in zone 1.

I also worked on my nutrition during the workout and it seems to have been a little closer to what I need. Before hand I ate 2 pieces of wheat toast with peanut butter on it. Then at transition one I took one gel, and another gel at 45min into the bike. I also drank Powerbar Endurance fruit juice flavored drink throughout and my energy was good until the last mile of the second run. I think I needed another gel at T2, and I needed to drink more fluids (I lost 1lb of weight from before to after the work-out - I'm not used to 80+ temps yet). But overall, I think this is going to work better for me.

[KSH]

Anways, I decided to do the distance of my duathlon on the 15th plus a little bit. I think it will help me prepare mentally, which is my biggest obstacle. The duatlon is 4k, 17mi, 4k so I did 3mi, 20mi, 3mi. The 1st run and bike were all zone 1 (except for being greated and then chased uphill by a rather large dog). The second run was done with the first 2 miles in zone 2, then walked one mile home to cool off. It went well, and I was suprised that I averaged 15mph on the bike in zone 1.

I also worked on my nutrition during the workout and it seems to have been a little closer to what I need. Before hand I ate 2 pieces of wheat toast with peanut butter on it. Then at transition one I took one gel, and another gel at 45min into the bike. I also drank Powerbar Endurance fruit juice flavored drink throughout and my energy was good until the last mile of the second run. I think I needed another gel at T2, and I needed to drink more fluids (I lost 1lb of weight from before to after the work-out - I'm not used to 80+ temps yet). But overall, I think this is going to work better for me.

WOW BT... that's a great workout there! Or rather a great test run. So you have a Du coming up? Awesome! It looks like you are really prepared.

Thank goodness the dog didn't get you going up the hill, but it sounds like it was very motivating.

Great job on the nutrition. This is my weak spot. Sounds like you really have a plan down.


As for me... I got up at 6:45 AM and ran 5 miles. It was slow, at a 12 minute mile pace, but my focus was to finish in 1 hour (exactly), and not get a side cramp.

By going that slow I was able to keep the side cramp away until mile 4.75. But that's when I sped up.

After running I showered and ate, and met my cycling club at 9:30 AM for the Sunday Roll ride. We went 28 miles and I had a 14.5 mph average.

This ride is typically a SLOW ride with a 12 mph average. It's all good, I was feeling just fine. My achilles tendon was sore from running though and by the end of ride I was in pain and it hurt to pedal. I'm kind of limping around now, but I'm sure it will be fine in the next day or so.

I had a great day and I really surprised myself... being able to run 5 miles and go ride almost 30 miles... and not feel fatigued during any of it!

[Wahine]

Great news on the 5 miler KSH. Then you rode afterward, well done.

BTChance, sounds like you had a great teat run too. It sounds like everyone had quite a good week for the most part. Ain't spring grand?

I totaled 27.5 mi running this week. More than I've done in a long time. And I'm still in one piece. Phew.

Next week is a rest week then I move into a build phase which means less total hours of training and more intensity. Yikes. It's about to start hurting.