This workout was good for my head. Out in Erie, 18 mile loop on the bike and then two loops of the neighborhood right near the new rec center. Ran the 1st mile with the guys (~7:30) then lost my patience with the HR limit and opened it up. It felt good to run fast (fast being a relative term of course) I was pleasantly surprised with the pace. I'm now looking forward to racing next weekend.
Bike 18 miles in 1:10. Kept it under control. Was happy with the speed I was holding in the cross wind. But couldn't keep up and keep the HR under control. I rode most of the ride in the gap between the faster guys and the folks bringing up the back.
Run 3.7 miles, 29:15, avg hr = 158. Ran the middle .8 miles @ 6:25 pace. Then ran a second loop, just trying to relax and cruise. I'm been trying to stay aware of my posture and noticing it's effects. Especially running at my AeT HRs. Standing tall, quick strides, toes straight ahead, leaning from the ankles, pushing my hips forward can pick up my pace as much as 15 sec/mile. Mama was right, stand up straight!
The down side of this workout was that we didn't start until 6. So I didn't get home until after 8, finally ate dinner around 9 and ended up being awake till midnight. So this morning, I didn't make the gym. Chose sleep instead.
Lessons Learned :
- Patience (training aerobically) will be rewarded
- AeT training does not make you "slow" (yesterday's fast mile was as fast as I was running in 5ks in the fall)
- Add more strength training. On the bike and in the gym (for running posture)
Thoughts for the future:
- More strength training, in the gym twice a week. Strength will come in BIG time late in the IM.
- Stay the course with AeT training. It's working.
Kia Kaha
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