Around the Bay road race

Well now two days after and although I'm still feeling sore,  somehow getting up and down stairs is getting easier.  

The race:  Finished 2:42min

This was possibly the first race where I didn't have a Personal best on time.  I knew it would happen at some point, my weight would plateau or my fitness would change.  The race itself was good, the rain started long before the race started and with that brings all the clothing questions of wanting to be warm but not over dressed.  I chose my base layer, short sleeve over it and then my vest.  I was also glad I went for the pants as opposed to shorts because I would have frozen for sure.  

The goal was 2:30 and I knew based on last year that hills in the second half are the hardest and the spot most likely to loose time.  2:30 also meant 5min km pace and I knew that if I was going to loose time in the hills, I needed to make some time in the front half.  I started out fast and by about 10km I had worked up about a 1min lead on my pace.  The difference this year versus last was that I was able to go harder (perceived effort - I ran without my HR monitor) and was really feeling strong until about 22km where my paced completely slowed....  I was using my garmin as well and the one thing I didn't do was mark each km to get an accurate pace per km - so the pace that I had going was an avg... good because that's ultimately what I wanted but bad because I couldn't see where the tough kms where.  I did run up that big hill but when I got to the top everything cramped - toes, legs, hands - yes hands.. I've never had that before but evidently it does happen and god was it painful, they couldn't move, I think it was more cold cramp then muscle cramp.  I walked a bit to gather myself but by then everything was hurting... I got running but it felt like the old mans hobble and everything was slow...

I finished as I always knew I would and as I look back I'm not unhappy about not achieving my goal - we have to set goals - sometimes we set realistic ones and sometimes we set goals that are just out of reach.  If we always set goals that were achievable, I'm sure we would ask our selves if we could have done more, gone faster, pushed harder.  Because as humans we need to be agitated - pushed to the point of sometimes believing that we can do something.  Do I feel that I can run 30km in 2:30min?  Yes, unfortunately it just didn't happen that day.  

I am proud of my accomplishments, and sore knowing that I did my best....

Wed March 26

AM Swim

Today the workout called for a series of 300m (6 of them), using each set to work on those fast twitch skills.  1- 6-50 -25-fast/25 easy, 2 - 12x 25 fast, 3- 6x 50 hard.  I think I did pretty well at these... my Hamstrings had been bothering me a little but the swim went ok so I guess all is good.  

PM Bike 

Because of the Running free meeting this eve, this was a quick workout - 6x4min by 1min build.  I love these sets where you push one min building.. because it only hurts for a min and then it changes.  As a result the set goes by quickly because the time goes by fast.

I'm really feeling good about the bike, I'm starting to push more and more power and that feels good.

The meeting tonight was really cool - meeting some new people - getting some new stuff - and feeling part of a team.  That's an important one.. with everything done for the most part solo - it's good to feel like others are supporting you...

Tuesday March 24

Back at it...

Now back from Cleveland I had what felt like a much needed day off yesterday.  I had a few fairly straight forward runs while in Cleveland but what I didn't realize was that the area was terribly hilly.  So I ditched the speed work and just ran hard for the time required.  That way I was going to get the strength work and the endurance work in.

Tuesday AM Weights

I'm really enjoying this kenisis wall, and the core work that I've been doing lately, not that I wasn't before with Claudia, just I was so terrible at the balance side of things that everything got frustrating after a while.  I did a cool exercise today with my knees on the swiss ball and tossing a med ball.  I was surprised that I could do it - or rather couldn't do it without the work from the previous 8months.  

PM Run 45min

Straight forward run, nothing really to report... 6x4min push at just over a 5min pace.  I'm keeping my fingers crossed for Sunday at around the bay but you always have to have a plan "b"....

Thursday March 19

AM Strength and Swim

Today was a regular strength - focusing on getting my obliques to fire and not turning my hips.. It's tough, but I'm sure it'll come... I'm going to try the workout carmella gave me this weekend.

Swim
500/400/300/200/100/100/200/300/400/500 with 10sec rest per 100
first 100 of each at race pace and rest at 85%
Today was good but I got tired by about halfway so I pulled the rest...Not bad after a hard build week...

Off to Cleveland....

Wed March 18

AM Swim
I got into the pool today and found a busier crowd on hand... To my surprise there was also an aquafit class going to start... It didn't matter, listening to the "Bar Mitzvah" music every once in a while was good to pass the time today.
The workout consisted of 3 sets of 500m alternating between 100strong and 100DPS (Distance per stroke) I was able to get most of the 25's down to 16 -and 1 or 2 at 15.

PM Bike 90min and 45run easy
I was still quite nervous given that my legs have been quite sore since monday... However it was great today. The workout was 3x15min each five min increasing by 10 watts. I started easier at 190, 200, 210 and that went well so 2nd was 195, 205 and 215 and that went was also. So 3rd was 200, 210, 220 and although I was getting tired I felt good. I probably could have done 2 sets at the 3rd values...
The run was strong - not letting my HR go over 155.

Tuesday March 17

Happy St. Paddy's day...
I went to the gym this morning for my regular strength workout and indending as well to do a swim. However my legs we still feeling pretty trashed from the 27 km I did the day before. I decided to move this swim to Thursday, when hopefully my legs will go again...

The strength went well, I was able to hold a plank for 2:30 and the second at 1:30. I was pretty pleased...

Monday March 16

Run 2.5 hrs with 30min at 12.4 pace

The run today was great and It's nice to be back outside - it's different then riding - nicer with the sun and tiny chill in the air.

I did my first 1.5hrs at 145 heart rate and was at 15km (ish) when my 30min started. I had been doing a lot of the speed work lately on the treadmill so that I could keep myself honest about my work. The 30 min was tough I wont lie... but did it and got 6.3km in 30min. The last 10min was tough and I think my pace slowed a little.

I ended the run just under 27km at 2:30 and here's to hoping to reach that goal of 2:30 at Around the bay two weeks from now.

I'm sore now, but I know I'll feel better tomorrow.