Well it was supposed to be a crash training weekend. A crash training week/weekend is where you really explore your limits in terms of volume. I was planning on a 2.4 swim Friday, 112 bike followed by an hour run Sat, and a long-ish run (2-3 hours) on Sunday. But it never happened quite like it was supposed to. The swim on Friday went great. I swam with Jeremy and we did 2 full loops, hitting the first one in 31+ and the second one in about 32+. 63 minutes was way faster than I thought I could go. But my avg HR was right where I wanted it to be. I did draft off of Jeremy for some portions of the swim, so I'm sure that helped, but I was really stoked about how well it went. The last 1/4 of the swim I pushed a little harder than I would in the race, but I never felt uncomfortable or out of breath. Overall I still think this was faster than I will likely race.
On Saturday I woke up and felt good. I had had a sore throat the later part of the week and I was worried I was going to not be 100%. The goal of the ride was actually to ride a little harder than I was planning to race at. I know what my pace/power should be for the race. So I really didn't feel the need to see that anymore. I knew I could put down almost 500 cal/hr on the bike at a HR of 150+/-. The reason for pushing maybe a little bit harder was so that I knew what I should NOT feel on race day. If ever I felt on race day that I was pushing as hard as I was in training, than I was pushing too hard. I also wanted to see if I could do the same calorie intake at a slightly harder effort. Well the first loop went well. It was faster than my goal pace by a bit (3:10 ish), but not by a lot. I came in and got re-fueled and started out on the second lap.
Then my day ended! Abruptly! I came out of the hotel and started downhill to head out of town and I remember a car passing me and then deciding that he needed to quickly turn into the gas station. Problem was that he didn't give me enough space. I hit the breaks hard and almost saved it, but over the bars I went. I don't recall actually making contact with the car, but I don't think my front wheel hit (no damage to the front tire/wheel at all). But I went flying! I hit the ground pretty hard. I remember yelling out as I was going down and I knew it was going to hurt. I jumped up pretty quick though and then realized that I should sit down as I hadn't done a "check" of my body yet. I was waiting for the shock to wear off and I would realize that a bone was sticking out. But nothing really major seemed wrong. My shoulder really hurt and I could tell I had some road rash, but other than that I was more stunned than anything. John K was right behind me and he stopped to help out. I remember he looked a little shocked. But he made sure I was okay. My bike has some bent handlebars and will need to be replaced, but no other real damage to the bike. I did drive myself over to the ER to get my shoulder x-rayed and the road rash reviewed. Everything checked out okay. Now don't get me wrong, this was still pretty serious, not so much for what happened, but what could've happened. If I had been in the aero-bars, I can assure you that I wouldn't have reached the breaks in time and things would have been much worse. If I had been going faster, things would have been worse. If...If...If. Well, when you have a young family at home, those If's become much scarier. I remember walking my bike back to the hotel (1/4 mile away) and thinking "I just got hit by a car". Let me tell you, it doesn't matter how minor the injuries/damage, that is something you don't want to say. I called the wife immediately and told her I was heading over to the ER to get checked out. The helmet was dented and is therefore being thrown away. You are only allowed one crash with a helmet.
Having laid out the scenario to several people, including those in the ER, it appears that the guy just made a turn when he shouldn't have. I personally think I was caring a little too much speed given that I was in "town" still and I know in the future I will be much more careful about it.
I'm pretty sure, that my training will take a hit. I figure I am probably not going to do too much of anything this week. I may be able to ride on a spinning bike at the gym, but I'll have to see when I am ready for that. The biggest question I have is whether I will be okay with getting back out there again on the bike on real roads. I'm pretty sure I will be, but I won't know until I clip in to those pedals. I know it gave my wife a scare and it clearly gave me a scare as well. I spent the remainder of the weekend icing and watching TV. Not the way I hoped the weekend would go. My training plans will be to get healthy and then I don't think I will really try to do any more "build" phase work (higher intensity). I think I will just stick to the volume stuff at easy pace until taper time. It is possible that my taper has already started, but I don't think so. The shoulder is feeling better already and I'm pretty much off the motrin. I will really need to focus on the diet and make sure I think about how much I eat, given that my work load is decreased. I also am pretty sure that any time goals that I may have had (although I had nothing formal...just low-mid 11 hours) are not goals anymore at all. My goals now will be to swim easy, bike even easier (i'll probably drop 10-20 watts off of my planned pace) and run with a smile. I really won't care about time. I'll just be glad that I can see my two sons at the finish line.
Dave
Monday, June 18, 2007
Friday, June 8, 2007
Race Report
Okay, I quick report as I don't have too much time. Work is pretty busy, of course.
Although the race didn't go as well as I had hoped in terms of my bike and run I was happy with the overall effort. I think a lot of the fast guys most have stayed in bed, as I did pretty well in the overall placing (13). My time was 5:15, which on this course I think was pretty good. I think on a course like Eagleman (which I did last year) this would have been a sub 5. I talked to one really fast guy (5 OA) who said he felt this course was at least 20 minutes slower than an average 1/2. This was the first year for the race and the organization was pretty good. I think there is some worry that b/c the bike course was so tough, there may not be a lot of repeaters. Lots of people walking bikes up hills.
Swim
I wanted to swim a little harder on this one and try to find some feet to follow. They ended up trimming a little off of the course at the last minute due to some buoy issues. We figure it was about 100-200 yards short. I did find some feet about 1/2 way through and was able to keep on them for the most part. I did find that I was kind of snaking back and forth a little (or maybe he was), but it definetly helped. About the last 300-500 yards I got up with a group of about 5 and this helped a little. Didn't have to sight too much. I hit the beach in 29:30 and then had about a 1/4 mile uphill run. I had decided to stop just after the beach and strip my suit there. I would make the run up the hill easier and for me the suit comes off easier just out of the water. This worked out well and really helped out my overall transition. Got going on the bike pretty well. The only down side to the good swim, was that my HR was pretty high (close to my bike LT) and it took a while on the bike to get this back down.
Bike
This didn't go as I had hoped. I had a power number in mind (210-220 W) and had done this in training on an 80 mile ride with no problems and was able to get off and run an hour after that ride. During that training ride my HR was good (about 10 below LT) and that was my goal here. But I just couldn't get those power numbers AND my HR was way higher. It was all I could do to keep my HR under my LT (~173 on the bike). But I rode the hills well. Many people would pass me on the hills during the first lap, only to coast down the other side. I would climb steady and then hit 40+ on the downhills as I was still pedaling. On the second lap, nobody was passing me, either up or down. I was pretty much even between the two laps. Hit T2 feeling pretty good.
Run
Out of T2, I was running with someone from my club who had a really good ride. He was hoping to do 7-7:10 pace, which is what I was thinking, so we ran for a little while. But on the first hill he pretty much realized that was going to be too fast for him. So I left him. I was around 7 min pace for the first 4 miles, but this course has a tough 3/4 mile climb in it and the footing was all gravel road. We did this climb 2 times and this hurt the overall pace. I was able to pick off a couple more guys and overall my run was pretty good. My stomach did start to not feel so well about mile 9 or so. At this point there was no one behind me, and the guys ahead of me had about 5 minutes on me. So I pretty much cruised on in. I wish I could have been closer to the 2 guys in front of me. They finished right near each other and I think I could have been in the mix if I would have ridden better.
I recovered pretty well, although didn't eat enough as my stomach was not feeling so good. I also had done a 100 mile ride on Tuesday that week and a hard friday ride/run. I think this probably had an affect, although I didn't feel that fatigued.
This week I have recovered pretty well, although my workouts still haven't been "on". This is a big weekend and next weekend is even bigger as we had up to LP. This weekend is a 5 hour brick on Sat (3 and 2 hour run...gotta get some longer runs going) and a 4 hour ride on Sunday.
Later,
Dave
Although the race didn't go as well as I had hoped in terms of my bike and run I was happy with the overall effort. I think a lot of the fast guys most have stayed in bed, as I did pretty well in the overall placing (13). My time was 5:15, which on this course I think was pretty good. I think on a course like Eagleman (which I did last year) this would have been a sub 5. I talked to one really fast guy (5 OA) who said he felt this course was at least 20 minutes slower than an average 1/2. This was the first year for the race and the organization was pretty good. I think there is some worry that b/c the bike course was so tough, there may not be a lot of repeaters. Lots of people walking bikes up hills.
Swim
I wanted to swim a little harder on this one and try to find some feet to follow. They ended up trimming a little off of the course at the last minute due to some buoy issues. We figure it was about 100-200 yards short. I did find some feet about 1/2 way through and was able to keep on them for the most part. I did find that I was kind of snaking back and forth a little (or maybe he was), but it definetly helped. About the last 300-500 yards I got up with a group of about 5 and this helped a little. Didn't have to sight too much. I hit the beach in 29:30 and then had about a 1/4 mile uphill run. I had decided to stop just after the beach and strip my suit there. I would make the run up the hill easier and for me the suit comes off easier just out of the water. This worked out well and really helped out my overall transition. Got going on the bike pretty well. The only down side to the good swim, was that my HR was pretty high (close to my bike LT) and it took a while on the bike to get this back down.
Bike
This didn't go as I had hoped. I had a power number in mind (210-220 W) and had done this in training on an 80 mile ride with no problems and was able to get off and run an hour after that ride. During that training ride my HR was good (about 10 below LT) and that was my goal here. But I just couldn't get those power numbers AND my HR was way higher. It was all I could do to keep my HR under my LT (~173 on the bike). But I rode the hills well. Many people would pass me on the hills during the first lap, only to coast down the other side. I would climb steady and then hit 40+ on the downhills as I was still pedaling. On the second lap, nobody was passing me, either up or down. I was pretty much even between the two laps. Hit T2 feeling pretty good.
Run
Out of T2, I was running with someone from my club who had a really good ride. He was hoping to do 7-7:10 pace, which is what I was thinking, so we ran for a little while. But on the first hill he pretty much realized that was going to be too fast for him. So I left him. I was around 7 min pace for the first 4 miles, but this course has a tough 3/4 mile climb in it and the footing was all gravel road. We did this climb 2 times and this hurt the overall pace. I was able to pick off a couple more guys and overall my run was pretty good. My stomach did start to not feel so well about mile 9 or so. At this point there was no one behind me, and the guys ahead of me had about 5 minutes on me. So I pretty much cruised on in. I wish I could have been closer to the 2 guys in front of me. They finished right near each other and I think I could have been in the mix if I would have ridden better.
I recovered pretty well, although didn't eat enough as my stomach was not feeling so good. I also had done a 100 mile ride on Tuesday that week and a hard friday ride/run. I think this probably had an affect, although I didn't feel that fatigued.
This week I have recovered pretty well, although my workouts still haven't been "on". This is a big weekend and next weekend is even bigger as we had up to LP. This weekend is a 5 hour brick on Sat (3 and 2 hour run...gotta get some longer runs going) and a 4 hour ride on Sunday.
Later,
Dave
Tuesday, May 29, 2007
New Job and time to get moving!
Well I have finally figured out my new job. I am taking a position at AmerisourceBergen where I will be managing the Data Services area (ETL, Data Integration and Business Intelligence). This is a job that I am a good fit for and I am excited to get going. It was a tough decision as I had 3 offers that I had to decided between. They were all pretty good offers, but I feel I made a great choice in the end. AmerisourceBergen is a pretty large company and the IT group there is very well organized and Managed.
My training has taken a hit though with all of the job search stuff. I have so busy with it and the other family obligations that I haven't been able to stick to a good schedule. But I have been getting in some good workouts. I hit the track the other night for a very neat late night track workout. I love running track workouts at night, it feels like you are running faster when it is dark out. I started about 9:30 or so and did a 90 minute workout. It was warm, but the humidity was low. I didn't eat well beforehand, so expected this might be a tough one. But I was able to hammer out 4x1600 with 400 fast job (2:30-3:00 minutes) in between. I was hoping to do about 6:05-6:10 pace (~10 mile pace). But after hitting the first one in 5:57 there was no way I was going back over 6 minute pace. The last one was hammered in 5:49! This was cool, especially as it was my first real track workout of the year. I usually pick up about 10 seconds after the first month on workouts like this. So in one month I will try this again and go for 5:50's.
Biking has been going okay. I did a 100 miler today and had my first real bonk. It sucked as I was 25 miles from home when it happened. I know why it happened too. I ate horribly yesterday and did not carbo loading at all (hotdog, 2 hamburgers and some steak...oh yeah and a couple of beers). It was the holidays and I paid for it. I really need to get back on the wagon with my eating.
I have my first race this weekend...Black Bear 1/2 Ironman. I'm treating this as a B or C priority race. This is a cutback week for me (although I did do 100 miles today), so I will just take it a little easy and hit the race as hard as I can. I don't have any real expectations about the race, although I would love to run ~7's and ride ~220W. For the swim I just want to get through it, although I should be able to do ~1:30 pace.
Dave
My training has taken a hit though with all of the job search stuff. I have so busy with it and the other family obligations that I haven't been able to stick to a good schedule. But I have been getting in some good workouts. I hit the track the other night for a very neat late night track workout. I love running track workouts at night, it feels like you are running faster when it is dark out. I started about 9:30 or so and did a 90 minute workout. It was warm, but the humidity was low. I didn't eat well beforehand, so expected this might be a tough one. But I was able to hammer out 4x1600 with 400 fast job (2:30-3:00 minutes) in between. I was hoping to do about 6:05-6:10 pace (~10 mile pace). But after hitting the first one in 5:57 there was no way I was going back over 6 minute pace. The last one was hammered in 5:49! This was cool, especially as it was my first real track workout of the year. I usually pick up about 10 seconds after the first month on workouts like this. So in one month I will try this again and go for 5:50's.
Biking has been going okay. I did a 100 miler today and had my first real bonk. It sucked as I was 25 miles from home when it happened. I know why it happened too. I ate horribly yesterday and did not carbo loading at all (hotdog, 2 hamburgers and some steak...oh yeah and a couple of beers). It was the holidays and I paid for it. I really need to get back on the wagon with my eating.
I have my first race this weekend...Black Bear 1/2 Ironman. I'm treating this as a B or C priority race. This is a cutback week for me (although I did do 100 miles today), so I will just take it a little easy and hit the race as hard as I can. I don't have any real expectations about the race, although I would love to run ~7's and ride ~220W. For the swim I just want to get through it, although I should be able to do ~1:30 pace.
Dave
Tuesday, May 8, 2007
Catching Up!
Okay, just a short post to let you know that I am still around. As a consultant, from time to time I get the chance to "ride the bench", which is just a way of saying my contract/project is done and I need to find another one. Even though you would think this gives me more time to train, it hasn't been the case. After a great weekend 2 weekends ago, I came down with another head cold. I'm sure I just pushed a little too hard. Saturday was a 5:27 bike ride followed by a 45 minute run. Oh yeah, the bike ride had 2285 ft of climbing per lap...I did 3! That is over 6800 ft of climbing. There was a climb near the end of the loop that was over 2 miles long and steep. But I did it and although I was wiped out, my nutrition was still pretty good. Sunday we did 2 hours on the bike and then I did a 10 mile run. This workout was done on the Black Bear 1/2 Ironman course, which I am doing in a couple of weeks.
Well hopefully I can post more later...Have to get to bed.
Dave
Well hopefully I can post more later...Have to get to bed.
Dave
Saturday, April 7, 2007
Bike and Run LT Testing
I did my final testing of the week and I'm not sure how much testing I will do after this. I have a couple of races that I think I will be jumping into and those will replace most of my testing. But yesterday was a double test. Now normally you would never do 2 tests on the same day. You just wouldn't have enough time to recover. But these were lab tests. Lab tests are so much easier than field tests. With a field test you are pretty much going to failure. In the Lab as soon as you body hits a certain point you are done. For LT testing this is done by measuring the lactate in your blood at certain points.
Since I hadn't done much in the way or running hard and have done no field tests in running yet, we decided I would do that one first. Also, this was likely to be the harder effort. I had stated that when I am fit, I "felt" that my LT HR was about 181-183. As a matter of fact I had 183 in my traning peaks setup page as my run LT. This was based mostly off of feel and maybe some other races I had done. Basically the test starts by taking an initial reading to make sure I don't have lactate already in me. My number was good (~1.0). The number we were looking for was 4.0 mmol/L. So I started with 10 minutes of warming up. The test was basically to increase the speed every 3 minutes, taking a drop of blood at the end of the 3 minutes before bumping up the speed. I had to quickly straddle the treadmill and put out my hand. Alcohol wipe, dry, prick, wipe the first drop, put the second drop on the tab, and then jump back on the treadmill. The goal was to do those steps in ~15 seconds. It was no problem, although my fingers are sore today from all of the pin pricks.
We started at 8.4 mph and went up from there. We hit 4.1 mmol/L at 9.9 mph. Done. Only took 20 minutes of running. Turns out my HR at 4.1 was exactly 183. Cool, I really do know my body pretty well. Of course with me not being in running shape I figured my speed/pace would be pretty slow. Turns out that is not the case. My LT pace is about 6:07 mpm. I was pretty surprised by this given that I have done a total of 2 LT workouts in the past 3-4 months. My guess is that this number goes under 6 by race day. I think I am going to jump into the Broad Street 10 miler. I really want to know what I can do. Of course the other thing is that I'm probably going to need to start pushing a little bit more on my running. My paces have probably been slower than they should be. But for LT workouts I go almost solely by HR anyway. Too many variables when it comes to running outside.
The bike test wasn't as helpful. I think the problem was that I was not quite recovered enough. My lactate level was pretty high even at the start. It then dipped down, but shot back up quickly. So I don't have as much faith in that number. But I do think the LT HR on the bike was good.
Since I hadn't done much in the way or running hard and have done no field tests in running yet, we decided I would do that one first. Also, this was likely to be the harder effort. I had stated that when I am fit, I "felt" that my LT HR was about 181-183. As a matter of fact I had 183 in my traning peaks setup page as my run LT. This was based mostly off of feel and maybe some other races I had done. Basically the test starts by taking an initial reading to make sure I don't have lactate already in me. My number was good (~1.0). The number we were looking for was 4.0 mmol/L. So I started with 10 minutes of warming up. The test was basically to increase the speed every 3 minutes, taking a drop of blood at the end of the 3 minutes before bumping up the speed. I had to quickly straddle the treadmill and put out my hand. Alcohol wipe, dry, prick, wipe the first drop, put the second drop on the tab, and then jump back on the treadmill. The goal was to do those steps in ~15 seconds. It was no problem, although my fingers are sore today from all of the pin pricks.
We started at 8.4 mph and went up from there. We hit 4.1 mmol/L at 9.9 mph. Done. Only took 20 minutes of running. Turns out my HR at 4.1 was exactly 183. Cool, I really do know my body pretty well. Of course with me not being in running shape I figured my speed/pace would be pretty slow. Turns out that is not the case. My LT pace is about 6:07 mpm. I was pretty surprised by this given that I have done a total of 2 LT workouts in the past 3-4 months. My guess is that this number goes under 6 by race day. I think I am going to jump into the Broad Street 10 miler. I really want to know what I can do. Of course the other thing is that I'm probably going to need to start pushing a little bit more on my running. My paces have probably been slower than they should be. But for LT workouts I go almost solely by HR anyway. Too many variables when it comes to running outside.
The bike test wasn't as helpful. I think the problem was that I was not quite recovered enough. My lactate level was pretty high even at the start. It then dipped down, but shot back up quickly. So I don't have as much faith in that number. But I do think the LT HR on the bike was good.
Wednesday, April 4, 2007
Swim Test Time!
As this is a recovery week and on my last recovery week I did no testing, this week will have somee testing. After this week I will move into my last base block (3 weeks on, 1 week recovery). For the last base block I am going to focus on adding in some more intensity during the break through workouts and less intensity during the non-break through workouts.
I really wanted to have this test be about focus as well. I wanted to push mentally as well as physically. Sometimes it is easy to just go out and hammer, but to try to really focus all the way through the effort can be hard. I wanted to think about a strong smooth stroke on every stroke for the entire 1K.
This was a 1000 yard time trial, which I have done 2 other times. 1st time was way back in December and I hit just under 15 minutes. The second time was a huge jump and I hit 14:30 exactly. This time I did not expect as big a jump. I did a little longer warmup this time. I followed Gordo's plan (from his book Going Long) basically.
Warmup
It seems like every time I do this test I end up with someone in my lane and it usually isn't until after I start. I started a little later this time, hoping that things would clear out. I was wrong again. The good news was that I only had about 200 to go when someone jumped in. The bad news was that this guy is pretty fast and big, so he created a pretty decent current that I could actually feel every time I passed him. It didn't help that right on the other side of the rope from me someone big was also swimming. So I think I might have lost a couple of seconds, but nothing I am going to factor in as this has happened every time. It was good practice for focusing when I was tired. I really tried to make sure I came off the wall strong as well and stayed as needle like as possible.
So on to the test. I always intend to start out slower, but again, I didn't do very good on this. The first 200 I came in at 2:43. So I just tried to stay even. Felt good through the middle. Really started to feel it the last 300. But I felt the effort was pretty even the whole set. Touched the wall at 13:56. I was pretty surprised by this and had to think through weather or not I had skipped a lap. But I did the math and realized that this must have been right. My 100 yd avg was 1:23. This is pretty nice and is about a 3 second improvement for my LT pace and over 30 seconds faster than my last 1000 yard effort. I think a lot of this gain is due to overall fitness and for the last block of base I am really going to focus on form again and cut back on overall yardage (but keeping the workout time volume the same).
So I definetly classify this as a success.
Dave
I really wanted to have this test be about focus as well. I wanted to push mentally as well as physically. Sometimes it is easy to just go out and hammer, but to try to really focus all the way through the effort can be hard. I wanted to think about a strong smooth stroke on every stroke for the entire 1K.
This was a 1000 yard time trial, which I have done 2 other times. 1st time was way back in December and I hit just under 15 minutes. The second time was a huge jump and I hit 14:30 exactly. This time I did not expect as big a jump. I did a little longer warmup this time. I followed Gordo's plan (from his book Going Long) basically.
Warmup
- 10 minutes easy swim
- 5 minues steady swim (T Pace + 4-5 seconds)
- 6x50 with 25 build, 25 easy
- 6x50 with 12.5 sprint rest easy
It seems like every time I do this test I end up with someone in my lane and it usually isn't until after I start. I started a little later this time, hoping that things would clear out. I was wrong again. The good news was that I only had about 200 to go when someone jumped in. The bad news was that this guy is pretty fast and big, so he created a pretty decent current that I could actually feel every time I passed him. It didn't help that right on the other side of the rope from me someone big was also swimming. So I think I might have lost a couple of seconds, but nothing I am going to factor in as this has happened every time. It was good practice for focusing when I was tired. I really tried to make sure I came off the wall strong as well and stayed as needle like as possible.
So on to the test. I always intend to start out slower, but again, I didn't do very good on this. The first 200 I came in at 2:43. So I just tried to stay even. Felt good through the middle. Really started to feel it the last 300. But I felt the effort was pretty even the whole set. Touched the wall at 13:56. I was pretty surprised by this and had to think through weather or not I had skipped a lap. But I did the math and realized that this must have been right. My 100 yd avg was 1:23. This is pretty nice and is about a 3 second improvement for my LT pace and over 30 seconds faster than my last 1000 yard effort. I think a lot of this gain is due to overall fitness and for the last block of base I am really going to focus on form again and cut back on overall yardage (but keeping the workout time volume the same).
So I definetly classify this as a success.
Dave
Monday, April 2, 2007
High Volume Week
Well I hope this high volume training pays off, because that was my highest week yet and I am spent. Surprisingly I don't feel that bad for a Monday morning given that I just did 9.75 hours of training over the weekend. Yep, you read that correctly. I did a 4 hour brick on Saturday and a 1:15 swim Sunday followed by a 4.5 hour bike ride. The brick on Saturday was a fairly hard bike as I did the ride with John K, a local guy who is also doing IMLP. He is a pretty strong cyclist and I was working pretty hard on the bike. Unfortunetly I didn't get the numbers from the SRM. But I spent a good amount of time in upper z2 and z3. But the weather was good and we did a 1 hour hilly run afterwards.
I was worried that I would lose focus on Sunday especially with a long ride. I did the swim pretty early and put in 3600 yards with some decent intervals in there (including 1K straight at T pace + 5 secs). Then I got home and got going on the bike. I was worried as the weather called for rain and I really didn't want to do that amount of time on the trainer. But I decided to take a chance and hoped the weather didn't get too bad. It turned out perfect. There was one 5 minute stretch where I felt some sprinkles, but other than that it was just overcast the entire time. My nutrition was pretty good and I was able to stay in z2 for power and HR most of the time. Now don't get my wrong after all that I had done already this weekend, I definetly had some tough times where I just wanted to get off the bike and lay down. At one point I stopped to get an emergency Red Bull, but they didn't have any, so I got on my bike and just kept on riding. When I got home I was done, cooked, shelled, spent, whatever! I was able to get about 700+ calories in me within about 30-45 minutes, which was good. A long hot shower helped as well. But I cannot lie, there was definetly some lasting affects to this ride. I didn't feel "right" the rest of the day. My mood was definetly a little off as well. I took a lot of effort to get motivated to do almost anything. I just wanted to lay down. Getting Ben ready and into bed seemed like an impossible task, and there were times where I was just staring off into space for a couple of minutes and had to be "snapped" out of it. I have never felt that spent or tired.
The good news is that I felt pretty good in the morning, after 8+ hours of sleep. I did a shorter, easier swim this morning and I don't feel like I'm completely over the edge. So this weekend was definetly reaching, but I feel confident that I didn't overdo it. I am glad though that I only have a couple more weekends that are this packed. I'm sure I was not much help at home, especially on Sunday.
This is a cut back week and I am getting both run LT and bike LT testing done on Friday. Interested to see how that goes. Otherwise I won't do too much testing this week. It will be nice to have a fairly relaxed week. There is a lot going on at work and I would like to spend some more time at home with the little ones as well.
Dave
I was worried that I would lose focus on Sunday especially with a long ride. I did the swim pretty early and put in 3600 yards with some decent intervals in there (including 1K straight at T pace + 5 secs). Then I got home and got going on the bike. I was worried as the weather called for rain and I really didn't want to do that amount of time on the trainer. But I decided to take a chance and hoped the weather didn't get too bad. It turned out perfect. There was one 5 minute stretch where I felt some sprinkles, but other than that it was just overcast the entire time. My nutrition was pretty good and I was able to stay in z2 for power and HR most of the time. Now don't get my wrong after all that I had done already this weekend, I definetly had some tough times where I just wanted to get off the bike and lay down. At one point I stopped to get an emergency Red Bull, but they didn't have any, so I got on my bike and just kept on riding. When I got home I was done, cooked, shelled, spent, whatever! I was able to get about 700+ calories in me within about 30-45 minutes, which was good. A long hot shower helped as well. But I cannot lie, there was definetly some lasting affects to this ride. I didn't feel "right" the rest of the day. My mood was definetly a little off as well. I took a lot of effort to get motivated to do almost anything. I just wanted to lay down. Getting Ben ready and into bed seemed like an impossible task, and there were times where I was just staring off into space for a couple of minutes and had to be "snapped" out of it. I have never felt that spent or tired.
The good news is that I felt pretty good in the morning, after 8+ hours of sleep. I did a shorter, easier swim this morning and I don't feel like I'm completely over the edge. So this weekend was definetly reaching, but I feel confident that I didn't overdo it. I am glad though that I only have a couple more weekends that are this packed. I'm sure I was not much help at home, especially on Sunday.
This is a cut back week and I am getting both run LT and bike LT testing done on Friday. Interested to see how that goes. Otherwise I won't do too much testing this week. It will be nice to have a fairly relaxed week. There is a lot going on at work and I would like to spend some more time at home with the little ones as well.
Dave
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