Monday
AM was interval run - 2 x 2.5km z4. This was a pretty tough workout for me today. My left foot was fairly sore (a bit of plantar fasciitis) and the high intensity work made it worse. I got through about 11k, but was feeling a little worse for wear and tear. After work I hit the pool for a 3.5k workout that focused on speed work. Lotsa sprints - 8 x 150, 8 x 100 and 16 x 50 all done as 50% hard, 50% easy. The frequent stopping meant it took ages to get through all the sets.
Tuesday
The usual easy day - with a swim only. I was going to go before work but I needed more rest the 12 hours it would have been, so it was an after work session again. 3.8k with the focus on endurance - all sets of 300's, 400's or 500's. Total swim time 1:07hrs
Wednesday
Last night I dug up my Rocktape and strapped up my arches on both feet. It certainly made them feel better. This mornings ride was intervals, much the same as last week except with one more set of 30/30's added in. So I did 4 x (5 x 30/30's). Then home for a short brick run of 20'. The plan was for 30', but I cut it short to give my sore foot a break.
Thursday
The regular pattern is for long run on Thursday and thats what I did this week. The schedule called for 2:30 hrs so I got up a bit earlier was running by 5am. Due to wanting nurse my foot through, I didn't do any intensity work in zone 3. But just aimed for a steady negative split. The legs didn't feel real flash but my foot was OK. I ran up to a bit past Mullaloo beach and turned for home after exactly 1:15hrs and 16km. I then consciously tried to slowly lift the pace for the return leg. This went pretty well for me and I was able to negative split the run by about 2min and finished up doing 32km in 2:28hrs, which I was pretty happy with. I possibly gave it a bit too much of a nudge and hope I don't pay for it on Saturday when I do my 180k race rehearsal ride.
Friday
Again, I did a little less on my run this morning. No strides and only about 4km done at an easy pace. The legs did indeed feel trashed from yesterdays big effort. But my foot was OK with the Rocktape on. I have to look after this old bod, as I don't recover as well as I used to. I certainly don't want to get a significant injury before IM. After work I had Part 1 of my RR weekend. A 3.8k continuous pool swim. I did 200m w/up and then hit it for a non-stop swim, the first time since Dec 2009 I have swum this far without a rest! It went OK, I started well but then faded for a couple of 500's in the middle. I had a good stern talk to myself and dug deep and finished off strongly. Split times for 500's were 8:55, 8:57, 9:03, 8:58, 9:00, 8:55 and 8:45. Not where I need them to be yet but I turned in a solid 1:07hrs for the 3.8k.
Saturday
Part 2 of my RR w/end. The plan called for a 180/10 brick at race pace. So I worked out my nutrition on Friday night. I included the following items, which made up about 480g of carbs. 6 x Spicy Fruit Rolls (pillow biscuits), 4 x High 5 Isogels, 2 bidons of Gatorade, 1 Shotz Bar (Sticky Date Explosion!), 1 bidon of High 5 energy drink and 3 x Killer Pythons. I also had 2 x bidons of straight electrolyte drink. My calcs were for 5.5hrs x 82g/hr = 451g of carbs. I then had to run as well. I started out at about 530am and caught up with Warnie and Bernie in Wembley, as they were spinning into RW...the rest of my ride was pretty lonely and solo. I wanted to sit on 34-35 km/h, but there were several slow bits, like through town and the area where the bike path has been diverted near South st. So I figured I would take the ride in 4 sections. The first bit to the start of the clear path, then from there to the end and the same back. Well the first section was 28km and done at about 31.1. I then hit the wide open road (path) and started to power along in what was very good cycling conditions - negligible wind and overcast skies. I flew down the path an avg'd 36.5 for the next 62km until I came to the end. South of Safety Bay Rd the path was very wet and it was spitting a little. The sand and crap on the path ended up all over me and the 'velo. I passed a few others early and saw a few coming the other way. One of those was 1/3 of the Three Amigos - none other than the veteran Amigo - PJ! He yelled out as we passed in opposite directions. I can't even remember where! I had a big drink before I left home, as I had planned a strategic bidon refill spot. I had to make 3 bidons last about 120k. Eating my smorgasboard of treats went pretty well.
After I turned for home there was a bit more rain and the road was soaked. A few gusts of wind started up also. I found my speed slipping off a little and had to put a bit more effort in. HR avg had been in the high 60's before but now was reading in the low 70's (% of max). I thought "here we go" this is where I get a headwind all the way home! But it was temporary only and soon I settled into a good rhythm & pace again. I did start to get a little stiff in the shoulders/neck by this stage too. I passed by Safety Bay Rd after the 30+ km on the southern end and felt like I was nearly home! By now I was out of drink, but had about 11-12km to go to Thomas Rd. This is a good place to stop, as the servo is real close to the path. So I stopped in there and filled two bidons quickly and was off again. I also popped a couple of No-Doze to sharpen the mind a bit more for the next 2 hrs. By the time I got back to Roe Hwy (the end of the fast, open path) I had avg'd 36.0 for the return 62km, so slightly slower. The next bit of the path is a real pain as you have to detour through the streets of some southern suburb and then the bit near Leach Hwy is slow through to Mt Henry etc, so I saw my avg speed slide. To that point I had actually seen 35.2 for the 152km. I was pretty happy with this, but it had started to catch up with me a bit. I wondered also, how my run would feel... I got back to town and every little hill started to feel hard. I looked at my phone and saw a timely message from Junior Amigo - Rat - that said "stay focused mate" which was real good advice as I started to fatigue a little. Anyway, I made it home in 5:13hrs and did exactly 180.2km, so avg pace was about 34.5km/h. My best 180k ride ever.
I rolled into an empty house, did a quick change of kit, had a swig of coke and some cold water, sent Rat a text and headed out the door for my brick run. On race day, my plan will be to take the 1st 6km or half an hour at an easy pace. I will probably need to hold myself back a little, but hope it will pay dividends in the last 10k. Today I felt surprisingly good and started out running 4:30's - too quick. But I rationalised it as only a 10k run, so see what the legs had in them. I kept going around that pace but slowed a tad to turn around at 5k in 23:30. The return trip back along the coast was a bit harder as the little hills were very noticeable. My pace did ease by the time I got up the hill to home and I finished in 48:05 which was about 4:48pace. I did stop for 2 quick drinks of water without stopping my watch though. That big hill I live on really sucks! I was pretty exhausted and real glad to finish. A big feast of eggs and toast had me feeling more human again though. As well as about 1 litre of Coke! I certainly think I need to carbo load before next times RR and probably go a tad easier on race day. But was happy with my nutrition plan. The cool conditions were great. I wish race day could be like today!
Weekly Summary:
Swim - 11.3km
Ride - 206km
Run - 62km
Time - 14:22 hours
Only 42 days until the big one, its starting to get a bit exciting!
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