@ Mary - always a bonus when you can negative split a Long Run......way to execute!
@Betsy - no guilty feelings at this place. Working for a living is stressful enough and then layering on top IM training......well, frankly, its amazing how we find ways to get done what we get done!
Long run today, 2 hrs, 13 min, 16 miles. My best (fastest) long run of 15 or more this year. Last year I did this run in 2:16 on Oct 3, so I think my target of 3 min faster in the marathon in Tempe is feasible.
Well today was a big day-supported ride on the beeline so a bunch of us rode our 100. I met Paul, our teammate from Fountain Hills, community just east of Scottsdale. Rain was predicted and sure enough, at 0400 when I was about to leave for tempe it started raining. It stopped by the time I hit south Scottsdale. We ended up with a sunny ride, cool the first half. Then a New front blew in, my last loop coming downhill south was a tremendous headwind. And I was tired, my watts and speed dropped but I stayed aero!! I was out 6.5 hour, 105mi, then did 45' slowwwww run on the lake, it was clouding up again and poruring when I got home. We were pretty lucky with the weather!
There were tons of flats out there-I however, was one of the lucky ones without one. And I slept like a brick last night-10 hours, whoohoo! Trying to motivate now to do 90' on trainer which was the schedule I believe next weekend after a 6h ride.
@Al - I could only dream about the numbers you layed down on that long run @Betsy - way to go on the "beeline" and you got some nice headwind practice @Shaughn - great job on your century
My Weekend Friday First time under 60 minutes for 3000 yd swim Saturday BDB100 (fourth weekend in a row for a century) rode 4:32 (only corrupt intermittent power data) and then did a 10 mile run at 11:08 pace
David-that is some fast swimming and riding!! Good luck with surgery tomorrow
I rode 90' on trainer today (picked up next weekends program)-a TR program that alternates between 70-80%. A little slow at the start due to sore quads but finished strong
Beautiful weekend for riding with temps in the low 80s, but our Indian summer is just about gone and cooler temperature will be here by next weekend.
Sat was a 3 hour interval ride on a flat windy course. Sunday was a 60 mile hilly ride in windy conditions with my local bike club. I rode with 2 friends and had to push it to keep up. Feel like I am finally back into some good training.
Today is the Wed. swim and tomorrow I will get in the bike from Wed. and hopefully the Tuesday run before I leave for Rome and hope to get a few runs in while I am there. Back home on Sunday.
Had a good 4 hr ride on Saturday, barely made it back for the first soccer game I had to coach ;-) 3 1/2 hr ride on sunday with friends who just killed me. Good thing is my ABP ride was ABP for sure. I actually started swimming on Friday, felt good.
Taking today off since its my Birthday.
I'm planning on taking Friday off work to do RR #1. So, i'll move the long run to Wed.
@David-glad to be supportive! My swims have been 1:50 and 1:40. And I had my slowest Olympic swim EVER last Sunday despite having the best form ever. Go figure.
@Besty - I hear you! I drug myself through the first set and then bailed. I simply hate Monday morning swims.
I was traveling this weekend, so I took Friday off to work out. Not ideal after Thursday's long run. Mr buddy and I started with a 2 mile OWS, which was great. Then on the bike, I hit a few of my 25 minute intervals on the bike, but most of them fell short. I was completely off on Saturday while the wife and I stayed at a B&B for our anniversary. I didn't even sneak a short run in.
I brought the road bike with and planned to ride on a well-known trail that was the first railroad track to be converted to a trail. It would have been great if they had paved the trail instead of putting down crushed limestone. Another bummer was the very very long tunnel that you had to walk your bike through. It was so long, you couldn't see the other side, and it wsa so wet and uneven, I didn't dare ride throught it. I finished up an hour on the trail and then let loose on the highway. I got some great climbing in and rode a sweet descent back down the other side. My Garmin clocked me at almost 40 mph.
The weather here in MN is supposed to peak at 70 on Thursday and then it's down to the 50's for the weekend. I'm hoping to get one more OWS in on Friday or Saturday.
Here's me after a long walk through the former train tunnel.
I took today as a complete rest day. I have 12 days until Kona and strained a lower ab muscle this weekend. Hope it feels better in a few days. I might try an easy swim tomorrow depending on how I feel when I wake up. Anyway, the rest will do me good. I've found that I seem to race best after an extended taper.
Comments
@ Mary - always a bonus when you can negative split a Long Run......way to execute!
@Betsy - no guilty feelings at this place. Working for a living is stressful enough and then layering on top IM training......well, frankly, its amazing how we find ways to get done what we get done!
Friday morning run on jello sticks: http://www.strava.com/activities/199635216
Friday long swim: http://www.strava.com/activities/199748114 tough due to post long run fatigue.
Sat Pre ride 1X1: http://www.strava.com/activities/199967555
Belated Long Ride: http://www.strava.com/activities/200221351
I was fading near the end. Thank God that is checked off!
Man am I going to sleep like a brick tonight!
Long run today, 2 hrs, 13 min, 16 miles. My best (fastest) long run of 15 or more this year. Last year I did this run in 2:16 on Oct 3, so I think my target of 3 min faster in the marathon in Tempe is feasible.
There were tons of flats out there-I however, was one of the lucky ones without one. And I slept like a brick last night-10 hours, whoohoo! Trying to motivate now to do 90' on trainer which was the schedule I believe next weekend after a 6h ride.
Hope everyone's weekend training is awesome!
@Al - I could only dream about the numbers you layed down on that long run
@Betsy - way to go on the "beeline" and you got some nice headwind practice
@Shaughn - great job on your century
My Weekend
Friday First time under 60 minutes for 3000 yd swim
Saturday BDB100 (fourth weekend in a row for a century) rode 4:32 (only corrupt intermittent power data) and then did a 10 mile run at 11:08 pace
BDB 100 Map my Ride shows 4842 ft of climbing http://www.mapmyride.com/routes/view/374654007
My Strava for Ride shows 3751 ft of climbing http://www.strava.com/activities/200227183 (some tough climbs on this ride must be closer 5000 ft)
My Strava for 10 mile run after BDB100 http://www.strava.com/activities/200226982
Sunday was a 38 mile JRA after church and then Dental surgery on Monday - OUCH !!!
Good luck with surgery tomorrow
I rode 90' on trainer today (picked up next weekends program)-a TR program that alternates between 70-80%. A little slow at the start due to sore quads but finished strong
Over 1/2 of my IM swims have been between 1:35 & 1:40 (4 were worse)
Sat was a 3 hour interval ride on a flat windy course. Sunday was a 60 mile hilly ride in windy conditions with my local bike club. I rode with 2 friends and had to push it to keep up. Feel like I am finally back into some good training.
Today is the Wed. swim and tomorrow I will get in the bike from Wed. and hopefully the Tuesday run before I leave for Rome and hope to get a few runs in while I am there. Back home on Sunday.
Have a great week everyone
I actually started swimming on Friday, felt good.
Taking today off since its my Birthday.
I'm planning on taking Friday off work to do RR #1. So, i'll move the long run to Wed.
Good week training everyone!
@Mary-have a great trip!
@David-glad to be supportive! My swims have been 1:50 and 1:40. And I had my slowest Olympic swim EVER last Sunday despite having the best form ever. Go figure.
@Besty - I hear you! I drug myself through the first set and then bailed. I simply hate Monday morning swims.
I was traveling this weekend, so I took Friday off to work out. Not ideal after Thursday's long run. Mr buddy and I started with a 2 mile OWS, which was great. Then on the bike, I hit a few of my 25 minute intervals on the bike, but most of them fell short. I was completely off on Saturday while the wife and I stayed at a B&B for our anniversary. I didn't even sneak a short run in.
I brought the road bike with and planned to ride on a well-known trail that was the first railroad track to be converted to a trail. It would have been great if they had paved the trail instead of putting down crushed limestone. Another bummer was the very very long tunnel that you had to walk your bike through. It was so long, you couldn't see the other side, and it wsa so wet and uneven, I didn't dare ride throught it. I finished up an hour on the trail and then let loose on the highway. I got some great climbing in and rode a sweet descent back down the other side. My Garmin clocked me at almost 40 mph.
The weather here in MN is supposed to peak at 70 on Thursday and then it's down to the 50's for the weekend. I'm hoping to get one more OWS in on Friday or Saturday.
Here's me after a long walk through the former train tunnel.