Sunday, August 22, 2010

Plugging Right Along....

Have you ever had an experience out on what seemed to be an ordinary run/bike/swim that turned out to be totally different? That happened to me this morning. Out for a straight forward 6 mile run. I decided I would go for the first six of the Silverman course. It turned out to be a walk down memory lane from last year. I remembered people, sights, sounds, smells, and feelings. Today was the first time I have been on that course since last year. Has that happened to anyone? It was surreal. It seemed so fresh, so present. There was not a soul in sight yet I remember passing the amputee on the top of stephanie, I remember Jennifer passing me looking like death warmed over, I remember walking a TON, I remember looking for Judy and not seeing her, I remember where the aid stations were and what they had and how bad I wanted whatever they were selling, I remember hearing the crowd reacting to finishers, I remember telling myself it is only 1/2 mile GEEET GOOOOOIIIING, I remember overcome with emotion to see the finish and to know I was going to finish, I was able to use that as fuel today. Not for today. For this whole experience. I wasnt sure until that moment that I was going to do it. Today I ran the same course some 30-45 min faster than that day. Sure there was no bike or swim this morning but I am a totally different athlete. I am competing at a different level for me. Sure it will not blow any doors off but I dont care about that. What does shaving off an hour and a half in a half Iron distance triathlon say about a person? That seems logical to me, I can do it. I finished my second building block and began a recovery block in the last week. I would rate this block a B+. I got all my workouts in, with no issues, and I am getting stronger with each discipline. Here is how it went.

Monday-Long swim. My goal was to swim 2000 meters in 250 meter blocks in 6:30 or better. I averaged 6:23, each lap at 5:55, 6:28, 6:30, 6:25, 6:28, 6:34, 6:27, and 6:21. For a total of 51:11. I am able to go faster longer with a few details. Head deep in the water, full arm push, and high elbows. I felt very strong.
Tuesday-Short run. Watch died. 4 miles with the wife. I was back in less than 40 min with small cool down outside. Must have been 9-930 pace.
Wednesday-Weight training.
Thursday-Swapped days off with friday. REST
Friday-Running intervals. 1 mile warm up, 3 X 4 min, 1-1.5 mile cool down. Overall 4.88 miles in 49 min total. I had trouble keeping the interval pace for 4 min. After 3 min I went down hill. The on ave speeds were 8:24, 8:53, and 9:03. I also chose a hillier course. Overall I became a stronger runner. Marks end of block. Rest block to ensue.
Saturday- Recovery long ride. 30 miles towards Red Rock. Ave 16 mph, with a head wind for the first 15 miles (out and back). Art and Julie went along.
Sunday (today)-Recovery long run. The first 6 miles of the Silverman run course. This is a course that I tried to run all last year to train and I never was able to do it without walking. Did it today with a blast from the past around every corner without walking. Total 6.01 miles in 1:02. My 10K PR was just a few minutes faster. That course is no where near as hard as this one. For the race, the first half is harder than the second half and If I can hold this pace I will shave 45 min off last years run time. That would be awesome. I thought about my favorite quote of all time this whole run. I was out the door by 5:15 and running at 5:30 not another runner out there. QUOTE:

"Champions are made when no one is watching."

I think a lot about what next year will be compared to right now. What If this is my crowning achievement, what if I crush next year I am going to crush this year? JUST WHAT AM I CAPABLE OF?


Christi said...

That sounds like a great running experience that provided awesome clarity! I hope you get a lot more of those!

Good job on the training!

Chuck said...

I believe that visualization is a big key to success! Keep up the hard work and you will crush this years Silverman.

Karl Stutelberg said...

4 minutes on the intervals may be too long at this point. Switch to 4 x 3 minutes or even 5 x 3 minutes if you are feeling good. What about 8 x 2 minutes? Look for total time and keep the effort the constant if running a hilly route.

B.o.B. said...

I love those days. Glad to see how much you are improving. You give me hope on the tri front.

Heidi Austin said...

like the quote... thanx for sharing and sounds like another solid week of training