Sunday, February 26, 2012: 3000 yd swim
This was my second week at this distance and today seemed much easier than last week. Maybe that means I am getting stronger! My continual 2000 yds felt good and strong. Finished it in 42 minutes and I feel good about that. Race distance should be about 2200 yds so this gives some indicator of what my race time might be.
WU 200 with drills, swim 1 x 2000, 3 x 200 – #1 kick only – #2 pull only – #3 closed fist drills, 200 with drills cool down – 3000 total
2:45 hour bike ride zone 3 45.61 miles
So beautiful outside Ria, Julie and I decided to ride outside instead of riding indoors. We had a route that was a ten mile loop with inclines and one ugly hill. I used my trainer mentality and had no coasting, added some drills. This was my longest ride outdoors in distance and time. Stayed in zone except for the hill; I found myself in zone 4 and only able to go 9 miles per hour up that hill!
Other times on the ride I saw 95 cadence and 23 miles per hour. That rocked. Worked on being in aero but felt pretty shaky when the wind blew. I was hoping to get 50 miles in but maybe next time…
This ride gave me the confidence to know I can do the 56 miles at Vineman. It’s adding the run that makes me nervous…
4.12 mile brick run 9:54 pace
After the ride I hit the track for my brick run. This transition run was a little different than what has been on the plan. Not a zone 3 run. One easy mile, 3 1/2 mile pushes with 2 minute rest intervals, 4 1/4 mile pushes with 90 second rest intervals, 1/2 miles easy relaxed run.
The first mile was tough. Pace was 10:46. Ok. Yes, it was relaxed but mentally it was tough. This older guy said “keep working at it, honey, you will get there if you practice every day.” I wanted to say “I just finished a 45 mile bike and that’s why it looks and sounds like I am going to die” but I left it. He got to hear my “come on, Skibba. You got this. Keep pushing. You can do this” as I made my laps around the track.
The 3 1/2 miles hurt. I pushed pushed pushed myself. Saw sub 9 minute pace and that is new for me. I am not a fast runner. I found the puke zone and it was all I could do to get that last one complete. I made a goal not to exceed 9:30. I had to be 9:30 or less. That was tough. Took some major HTFU. The 1/4 miles were easier but probably because I was finally in my running zone. The first 1.5-2 miles is always hard for me.
I was on rest interval and had 2 1/4 mile laps and the last 1/2 miles left when a guy said “how many laps are you doing?” He had been witnessed my huffing and puffing each lap as I passed him. “only 4 more go to. I’m just tired after my bike ride.” “How far did you go” “45 miles” “Is that recommended” “Oh, I’m training for a half ironman and my coach has me doing this interval work” “I think that’s crazy” Well, I don’t think it’s crazy but it is a lot of work.
I finished the run and saw my time. It is the first time I have ever had an under 10 minute average for any run. I know I couldn’t hold that for a long time but I am very proud of this run. I am not a speed work fan. I am built for comfort not speed. I am a meatier than thou kinda girl. That I could put this type of run out makes me feel fit. And that means a lot after a training day like today…
I stretched and rolled for almost an hour when I got home. Pretty sure that run is going to hurt tomorrow and the 4:10 alarm so I can be at weights at 5:30 is going to come very early.
Guess this will be a typical Sunday until race day!