WHY DID MY HIM RR WENT SOUTH TODAY??
The fact: intended to be a negative split (first half Z2 plus 30, second half Z2), first half was on target, second half was in the Z2 plus 35-40 range.
I don't think it was nutrition (took in an average 400 kcal/hour as prescribed).
I don't think it was body temperature (despite warmer than expected my heart rate was always below 145).
But my legs just would not respond as planned!!!!!
In retrospect:
- I forgot to walk 30 steps per mile (can't forget that one on race day!!!!!!)
- I did my run in a location a I had never run before and though I expect it t be flat .... It certainly was not (why the hell would one select an unknown location for a RR??? Never again!!!)
But probably the biggest mistake was the way I scheduled my week:
Having decided a couple weeks ago that I would eliminate the long weekend sessions (to increase family time) and move those to the weekdays (to maintain weekly totals), I moved Saturdays to Mondays, Sundays to Tuesdays, Mondays to Wednesdays and so on.
Additionally, in an attempt to increase my FTP before my next race, I started the 5x5 hack on wednesdays (for me mondays).
Such that my week, this week, looked like this:
MON - BIKE 60' (4x4)
TUE - RUN 120'
WED - SWIM 60' / RUN 45' (uphill 2%)
THU (today) - RR (BIKE 56 mile race pace / RUN 6 miles).
Hmmmmmm ..... Probably I should have scheduled my RR week differently???
It sure felt like it on the run!!!!
I don't think it was nutrition (took in an average 400 kcal/hour as prescribed).
I don't think it was body temperature (despite warmer than expected my heart rate was always below 145).
But my legs just would not respond as planned!!!!!
In retrospect:
- I forgot to walk 30 steps per mile (can't forget that one on race day!!!!!!)
- I did my run in a location a I had never run before and though I expect it t be flat .... It certainly was not (why the hell would one select an unknown location for a RR??? Never again!!!)
But probably the biggest mistake was the way I scheduled my week:
Having decided a couple weeks ago that I would eliminate the long weekend sessions (to increase family time) and move those to the weekdays (to maintain weekly totals), I moved Saturdays to Mondays, Sundays to Tuesdays, Mondays to Wednesdays and so on.
Additionally, in an attempt to increase my FTP before my next race, I started the 5x5 hack on wednesdays (for me mondays).
Such that my week, this week, looked like this:
MON - BIKE 60' (4x4)
TUE - RUN 120'
WED - SWIM 60' / RUN 45' (uphill 2%)
THU (today) - RR (BIKE 56 mile race pace / RUN 6 miles).
Hmmmmmm ..... Probably I should have scheduled my RR week differently???
It sure felt like it on the run!!!!
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Comments
Juan, I think you are right to look at your schedule and leg fatigue. Changing up to the 5x5 hack probably added some additional fatigue that you wouldn't normally be carrying. But to keep things in perspective, this is RR#1 right? You wont be race ready yet, and you will be carrying lots of fatigue into the RR, so falling off by 30-45" in the second half isn't really that bad. Bad would be the feeling that a refrigerator was just strapped to your back as you flip the turnaround at 5k, and spending 5k crawling home.
My gut says just watch the leg fatigue doing the hack and dont worry about the positive split, its actually a pretty decent performance all thing considered. It will come around, IF you dont over do it.
You answered your own question by the way.
Yeah, I would say you overloaded and expected to still slam-dunk your rehearsal. Rest up, learn, come back stronger!