Short Course Week of July 28 - Aug 3
New week team!
Race day today. didn't go as well as I would have liked but not nearly as bad as it could have gone. Nice to See Mariah Bridges and my pal Jamie Fields at the race today. so this week we learned the importance of taper. Running long Thursday in 93 degree heat, swimming 3000 yd Friday and Biking 58 miles Sat is probably detrimental to race performance. In spite of that, I was only 1 min 6 sec slower than my PR. The swim tanked me at 1:30 slower than last time. Bike was almost 2 min faster and the run was about a minute slower (and it hurt). That concludes my sprint season. Gotta go look for a new house on the day of the last race of the series.
What other Race day reports are there?
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Comments
@ Cuz Ralph- Nice work. My race report will be later in the week. Gotta collect my thoughts and share the mojo.
Awesome job!
My goal for my race is to run under 8:00's even if it's 7:59. Saturday gives me great hope and shows me that despite being injured, work works!
Tonight I will swim and try to do some light PT weights and core.
Have a super Monday!
@Elizabeth -for me 8min is also my goal and my run numbers are like yours! So, I am with you in spirit!
@Jacklyn - looking forward to the report!
Today did the bike workout and instead of going into the Big Chain Ring for the Z4, I kept it in the Small and just cranked up the RPMs to make sure I didn't hurt my knee again. Got the same power IF, but at like 88-90 RPMs instead of the usual 65-69 RPMs. Knees felt good - so maybe I'm going to keep this until after 9 Aug!
Elizabeth - I did not know your friend, but have never forgot the sad story. I am a Finger Lakes native currently residing in Buffalo, but work in Rochester at least once a week. I have friends in Rochester that ride, and we don't forget what a senseless loss of life that was.
To the rest of the group - I have watched all your great energy, but have not chimed in as my races fell by the wayside - work is silly when it gets in the way of fun - but I enjoy the forum. I am still hoping for a sprint before the season is over.
@ Elizabeth- I'm so sorry. How ever you decide to celebrate her life is a wonderful thing. If you need a shoulder we are here. would love to hear more about her when your ready.
Well race report is posted as requested. Someone posted to the dash that RnP would be getting a hold of me. What does that mean? I didn't do much today. Did clean up duty from this weekend and took my daughter to the river. Swam a couple laps up stream into the current. That was hard but fun. Tomorrow it's back to blood, sweat and tears. Ya baby! I've got 4 weeks until the next event.
@Cousin Jackie, you might post in the macro thread to get the coach's input on what you should do next.
@Ralph- Are you talking about the macro thread big picture stuff for Coach Rich? Thanks for your words of encouragement.
Hey, just got back from my run. 3x800 Z5, 2x1200 Z5. Heart rate was running higher than it should but felt really good. i had my fastest 800 yet. 4 minute 800's. Not bad at all. My 1200 were 6:30 each. I keep this up and i'm not going to get to claim 11 minute super star.
Hey David. No worries.
Guys I need harsh critism of my race. I need to learn from ya'll. I have another one in 1 month. I want to improve my killer attach.
Ouch! Today's ride was HARD. 1x1x8 Z5 sucked. But the puddle on the floor and throb in my legs is a tell all that I done good work! Keep going guys, next thing you know we're going to be talking OS.
Now that it's been a few days since my race, and the rosy glow is fading a little, i'm trying to figure out what I can improve in 30 days to make a better show at Best in the West. I don';t think I need to tweek my training, it's getting plenty hard. I just need to get it all in and stay healthy. Optimize nutrition and hydration for recovery. Daily stretching and rolling should help with my I.T band issue.
I did order a cadence foot pod yesterday. I think being able to tell how fast i'm running and how far I have gone is going to be a big motivator. I've only been using Strava. I also found out last night, while watching Coach Rich video, that I have been doing my strides wrong. I thought they were wind sprints. OOps.
Always something new to learn. Hope everyone is having a fabulous day.
Man! Which ever EVIL Coach decided that 2x12 Z4, 8x1 Z5 then Z3 for 150" was a good idea on a trainer, is nuts! I made it 2 hours then was DONE. There was no more in the gas tank. This week has been brutal. Found out last night that Coach R. wants me to switch to the get faster plan until after Best in the West. We'll see how this works. I see lots of hills in my immediate future.
Hope everyone is staying cool. Popsicle here I come.