Not sure how much longer this is going to last. The real reason is that I've sort of lost track of the reason as to it's purpose. Over the winter I've been able to move my motivation more internal. Meaning I care less of what people think about me. I've also been able to improve my own self image.
So anyway. Great week last week training wise.
On Sunday (10th) did a longish ride and short transition run. 2:40 on the mtn bike, with a trip up Old Stage. Holy cow is that a steep hill. Just making it up the hill put me well into zone 5. That's not trying to go fast, that's just getting over the hill. Then I hooked up with FastForwardSports.net for a about 90. We got back to Colorado Multisports and I was feeling pretty good as most of the riding was zone 1-2. So I changed into my running shoes and headed out for a little. Ran West on Mapleton and made it to 17th street in 7:30. Then home in 7. The run felt fantastic. I felt pretty good after all this. Made it home and cleaned up and had lunch. It seems I'm in a pretty good spot to start training for IM.
Mon - Swim (40min): 2100 yard. Main Set 4x{200pull build / 4x25 sprint}
Tues - Bike (60min): in the am, 60min Main Set = 3x 12'(3') at 200-220 watts
Run (35min): at lunch Easy 4.2 miles/35min, 8:25 pace
Wed - Swim (35min): at lunch 1800 total, ~35 min w/ 800m in 13:00 (1:37.5/100m or 1:03:23 for IM pace) the last 200 was a little tough, the perceived effort rose significantly. But over all, not that bad.
Run (106min) w/ F4, great run! 10 min easy and some warmups. the out for 55 min, Hr below 150, covered 6.2. From East boulder Rec out to Marshal, to Crowley. Sun was setting, i was happy, the running was easy. Came back and let my HR go to 155bpm, or ironman pace. averaged near 8s coming back, made it in 51 min. Running felt super good for the first 1:30, then I had to concentrate a bit, but it was never "hard". I'm a little stiff the next day, but no pain. It's the best run of the year so far.
Thurs - Bike :: Longish with 3x12'(4') ~200Watts then 30' at 177Watts (1/2 IM pace). then the BTC TT. went pretty good at the TT, 16:30 with 233 average watts
Fri - Run : Easy . Very tired on this one. cut it way short, 20 minutes or so
Sat - Swim easy 800, some with the wetsuit, just to remind myself what it's like to swim in one
Sun - RACE! Summer Open w/ a ride home (~35 miles)
Swim 750m - 12:32 (hit the beach at 12:01)
Bike 12miles - 29:37, 25.1 mph. (Wa=202) my Powertap had me at 24.7 mph. I am shocked by this...in a good way
Run 3.1miles - 19:31 (6:18avg). NICE, hit my season goal of breaking 20 min in a sprint race!
Now for the results I can't control:
20th out of 256 total. Remove the Elite division and I was 12th agegrouper.
5th in the 40-44 age group. 1:31 off the winner, 33 seconds off third.
Had the 52nd fastest swim time, the 17th fastest bike, and the 26th fastest run
Deeper field this year(258 vs 156), and I don't know what the wind was like last year, but my time would have won the age group last year, as well as the put me first age grouper.
This ended up being a real good race for me. Especially for my head. My head space isn't always the nicest place to be. For a long time I was full of doubts and didn't think too much of myself as an athlete or racer. This past winter I decided to see what would happen if I didn't think, didn't judge, but just train hard. The goal was short fast workouts with judging or thinking ahead to future races. Just work as hard as I can on any given day. Not judging myself turns out to be a very tough thing to do. My performance Sunday was the perfect reward for the work I did this winter. I'm so happy with the speeds I rode and ran that my overall placing doesn't matter. I've never averaged over 24 mph for a race, any race. Then to get off the bike and run under 20 is truly something for me. As I was running the first mile, I was didn't think I was going that fast. I wasn't upset with myself, I told myself that my pace was my pace. I wanted to go out comfortably hard for the first two miles, then bury myself on the last. I ended up running a 19:31. My fastest 5k of the last few years. And that includes my open races!
All in all a great week!
Kia Kaha
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2 comments:
First - awesome 5k. Nice job! :)
RE: blogging. I started doing it because I needed a method to keep a log really - and I wanted to be a bit public about it to be held accountable in a variety of ways. First to be told when I am being a dumb ass, and second to put stuff out there a bit to self challenge some (even if no one reads).
I also find that in sharing, the journeys of endurance athletes are all very common.
i'm very proud of you phil! you've worked hard (mentally and physically) and it's nice to see it's paying off my friend.
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