Short Course 29 July - 4 August
So far it has been a rewarding season with some definite gains in fitness from the OS and the SC Plan. The race reports show how far everyone has come so the "Work Works" mantra is more than just words now. 
We have a couple of folks that are getting ready for the AG Nationals in less than two weeks from now. Hope you guys are going into your taper period healthy and are starting to peak! 
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First for the race report :
72 degrees and muggy after a brief shower. Occasional thunder in the sky but not for the swim, it just started during the bike and didn't seem too close by.
This was the first race that I had tapered for and so overall, it felt very good all around. No misfortunes or problems. Pacing was steady but since I don't have a GPS yet it was all on perceived exertion.
Finished near the end of my wave on the swim but I had a good steady effort as opposed to going out hard and fading at the end. Time 13:27 for 600 yards.
T1 was my fastest to date but still have not gotten below 1:30, gonna work on that.
Bike went pretty well, younger age group started in the wave behind us so I got passed by some of the faster riders in that wave and passed some slower riders from previous waves. Again, felt steady pace and had a couple of EN experiences where someone blew by me early only to have me pass them near the end. Time 40:10 for 12 miles
T2 was under a minute for the first time.The run was steady with increasing pace and I had some left for the end. 5k in 26:25
Here is the problem. I have raced 3 sprints this year all on the same course. All of the times are within 45 seconds of each other. Not just the overall times, each of the splits too. I feel much stronger and I am pleased with my performances but my time does not reflect much objective change. It may have to do with lots of business travel between the last 2 races and I only rode the bike 3 times in 3 weeks.
I can only hope that it means that a breakthrough coming.And speaking of that, my 1000 swim test was 3 minutes faster than the first one. So something has gotta happen.
Hope everyone has a great week
Also, with a 3' improvement, I'd count on a breakthrough. Although your races are about the same, it is also hotter probably. Is your standing overall improving?
Since it might be like that on 10 August race day for my next race, an olympic, it will be a good measure of what I can expect. I'm planning to go out for lunch and might crush a burger in celebration!
Did first VO2 bike WKO in a long time since I was on Run Focused plan previously. I did the intervals as 2min hill repeats. 2 mins was prob a little too aggressive but I managed 1.14-1.18IF for all 4 intervals. That's basically all I did tonight. Impending rain...
I seem to be losing motivation this week. Maybe its because I'm not running so I have a lot fewer WKOs as I see if that helps my post-run ankle pain. (Trying to nip it before it becomes an issue) Def. can't get excited about swimming! 3 weeks til Oly then final Sprint after that. I have raced a lot this year and have had good results so maybe thats why my mojo is slipping. I better get it back soon!
Overall, 29.5mi in 1:35 (moving time), avg. speed 18.6. Last week was 17.9mph) , .87IF. Had lots of fun on the new bike too, and hit my intervals. What's better than that?
16'@ .97IF
14' @ .91IF
I was also supposed to do 8' of ON time, which I'm sure I had, but I didn't always remember to hit the interval button.
Then I helped clean the garage when I got home. Should be some SAUs there, right?
Swim - basically where I was at the SC week #14. No surprise and a drop of 2"/100m isn't really all that bad at 1:43/100m.
Bike - did a 40K TT today @25.5mph and set a PR (by .1mph) with an AVHR of 164 for my LTHR
Run - VDot went from 38.37 to 38.32 and my LTHR went from 168 to 164
So, overall, a slight drop in the swim, a slight uptick on the bike, and the same on the run. The zones are set and now to focus on 7 more weeks of get faster to make more improvement than I did weeks #15-20 in the SC!
I typed this long tirade about my ride today and the computer ate it before I could post it.
The short version is that it was hotter than hell and I bonked at the 2 hour mark of my ride after I ran out of water and tried to do my "on" time near the end of the ride.
Lesson learned.
Addendum: when riding on the marine corps base and they call "Black Flag" conditions due to heat one should probably be more careful about things like hydration.
Ralph- ouch, but learning is all a part of this crazy sport, right?
First run of the week today. My ankle has been acting up a bit so I figured I'd nip it in the bud. Ironically, my swim on Fri. seemed to bother it more so I'll be using a pull buoy for awhile. Anyway, ankle felt OK, but the left ITB and right hip flexor decided to join in the fun. Rolling stretching and icing.
7 miles total, starting with 2 x 1 mi and 2 x 1/2 mi at 9:53, 10:00, 10:22 and 9:30 paces. (target was 9:47)
Remaining 4 miles at 10:53, 11:17, 10:56, 10:42. Didn't take anything except water but next time will take a GU or something after 45 mins. Got a little hungry towards the end.