This week is the proper start to my taper. I expect it to be a bit of a roller coaster, as my body adjusts to less work. But with less than 2 weeks to go, I am getting a bit excited!
Monday
I still am with out my polar watch, so using my iPhone I did an interval run today. It was just the one (!) effort of 1.6k z4. I went to a local oval to do it, to try and reduce the impact on my foot, which after surf club yesterday was a bit sore again. I felt ordinary and as per usual coughed my guts up big time! Finished the session with 9k in 44min and my legs felt trashed. Which is a bit ordinary for that distance of work out.
Tuesday
The easterly winds were howling this morning as I went for a ride. I did 3 x 6min z4 efforts, but they were more likely z3. I had to rely on perceived effort, but I am sure my HR didn't get to z4. I ended up doing 30km in 1:02hrs. The kennel cough was very ordinary after the 1st effort, but settled down a bit after that. I hope it doesn't effect me on race day. I skipped a 30' run on the program, cause I couldn't be stuffed. Less is more in taper! I dropped my bike in to Phil yesterday and picked it up today, so the nervous service is done. Another box ticked!
Wednesday
I went to the pool on the way to work today. I was supposed to do 3.4k, but was a bit pushed for time and mostly I felt crappy, so I cut it short and only did 2.2k. I did 3x600 at a pace somewhere near RR -2" pace. But with no watch I really don't know. My arms felt weak and I was a bit out of sorts. At lunch time I was back at RW (3 days in a row!) to pick up my Polar after getting a new battery put in it. I sure am glad to see it again. Doing everything using PE is hard!
Thursday
Went to the "Radical Reels" outdoor adventure film festival with a few mates last night - it was awesome! The mountain biking was fantastic. But I did have a pretty late night. I pumped myself up a bit last night to try and have a good quality run this morning. I could 'feel' my left arch but it wasn't painful, but I erred on the side of caution and cut my 70min run back to 58min (12k). I was constantly slowing myself down, as I was trying to run at IM race pace. I was pretty hot and coughed a bit, as the last couple days have been real stinkers. I think my legs have started to feel a bit better at last, as I had the hint of a spring in my step. I wouldn't say I felt great by any means, but I didn't feel too bad, so that is a positive sign. It certainly wasn't a very long run thats for sure.
Friday
Early run with the dog, including uphill strides. I felt pretty good. The very humid change that came through over night meant that I didn't cough, virtually at all! It was great. My legs had a bit of zip in them today also. I think I may have turned the taper corner! Hopefully, this is the point where I start to feel good and have heaps of vim and vigour! Anyway, I ran for about 7k. I got back by about 6am and had some breakfast and got my stuff ready for work and the pool - where I went on the way to the office.
I was very keen to have a good swim and was feeling mentally very positive. The plan was a 1/2 IM swim RR. So after a short w/up hit it for 1.9k non-stop. This I managed to do quite easily! I felt strong and I think getting the instant feedback about pace really helped me too. I avg'd 1:43's for the 1.9k (32:43) which is a pace I'd be reasonably happy with for the Busso 70.3! Total set 2.3km in 39min
Friday night was a work function - lawn bowls - at Lake Monger bowling club. What a hoot that was. I was no "Crackerjack", but had a heap of fun. That would make a great night for a bunch of mates too I reckon.
Saturday
Back to RW for a semi-RW group ride this morning. The 3 Amigo's and Bernie decided to do our own thang somewhat - as the main bunch were doing a heap of hills. So we left them in Mossie Park and rode down to Freo and then back up the coast, doin a few efforts along the way. We then came back into Nedlands and did the prescribed Waratah loops x 2. It was good to put a few efforts in and then be able to recover easily. Rat was on fire and charged around for one of the laps and chased down a few roadies. (one looked like he had stepped straight out of 1982)
We got back early to the coffee shop (on purpose) and enjoyed a long and leisurely breakfast, chatting to Phil and everyone as they rocked up. That was the best part of the ride! I have been checking the weather everyday this week and trying to get a tip for what race day will be like. I am so hoping for a cool or mild day, but mentally preparing for a hot one. Butch is a good weather man and he reckons it could be a bit frontal but not hot anyway. By Monday we will have a pretty good idea.
Sunday
I did a short bike ride before my scheduled run today. Just to warm up the legs and to test out the sperm hat (aero helmet) and tri-suit on the bike. All good. 32min and 18km. Then I raced inside and pretended it was T2, did a super quick change of footwear and headed back out the door for a short run. Ended up doing about 4k only but I felt pretty good. Held myself back a bit again today.
Summary
I think taper is starting to kick in and I am feeling pretty good. I still have this damn cough, but hopefully it won't be an issue on Dec 4th. The forecast is looking good for next Sunday with a top of 27 deg and some showers increasing. Still early days though...anything can happen this far out still. One week to go.
Swim: 8.5km
Ride: 102km
Run 32km
Time: 7:22hrs
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