Beth Hornak Week 18, Sprint, RR
Hello Coaches,
Quick question on my RR for Saturday (which in my last post I asked if it could be moved to Thursday due to a family trip this weekend and Rich said sure!) I relayed a half iron plus yesterday - I did the swim leg in 37.46, the first bike loop (this race they are calling the steel distance - 58 on the bike vs 56) 28.98 in 1:43:21 (I am super stoked about that time!!!!) and one loop of the run 5.81 miles in 57.41 (this was not planned so I did not do the sprint blocks per the training plan). Shall I did do the race rehearsal on Thursday? I feel psyched about the bike time as that is my weakest link - so THANK YOU for getting me to this point six-ish short weeks!!!!
Let me know your thoughts/
Cheers,
Beth
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GREAT work on the race...use the RR to improve execution, nutrition, etc!
Hi Coach,
A quick recap of my RR - it wasn't the most stellar of starts - I wanted to make it as close to race day start time as I could, but as life happens, I ended up heading out at 11.05am.
My bike loop was a bit longer (14.69 miles) than the actual course (13.7 miles), with a few more hills. I clocked 50.28, for a pace of about 17.46, which is crazy fast for me. I've struggled in the 15-16 mph range and since joining EN, my bike has been on the up and up. I got a little tired at mile 11, and the course I rode is hilly but all in all, I was pretty happy. I ate 3/4 of a bonk breakers pb chocolate chip bar and about 16 oz of Nuun fluids.
Off the bike, I changed shoes, put on the hat and went for the run. It's been taking me about 0.5 of a mile to get into the groove off the bike. The first two miles clocked in at 8.47, and then I descended to 8.38 for a total time of 26.15. It was hot and I had no fluids with me.
My goal is to run 8.30's on race day and do the bike split in under 48:00. Today is my SAU off day so we can head out for the weekend on time. Tomorrow I should be able to hit an OWS and Sunday, I will run per the plan.
Any thoughts, or feedback is appreciated. Thank you so much for the opportunity to be here!!
Best,
Beth