Monday-Strength and core.
Tuesday-Training run and strength. 4 mile run easy run at a little of 9 min pace. I am really comfortable running right now. Active toes, use the forefoot as a dampener, put the pressure on my cardiovascular system. Its a welcome change.
Wednesday-Hill repeats. pushed it secondary to fatigue and soreness. Forced a day off.
Thursday-Training run. 5 mile run at 8:47 pace. Poor sully was pooped. I am loving running right now.
Friday-Scheduled day off
Saturday-Bike/Run brick. The plan called for a 10 mile/12 mile run. The 10 mile bike is a sprint on the sisters and then a 12 mile long run. But then the plan changed. My wife and friends decided that a 5K or 10K was a better idea. I jumped on the chance to PR in the 10K. In all the running I have done, the 10K seems to be elusive. This would be my second 10K. Then what about the long run? So I made it a 10 mile bike which turned into a 12 mile bike since I couldnt find the start line. I would try to add a warmup run and then a cool down run with the 10K sandwiched in. Here is the actual: 11.68 miles at 19 mph in 37:02, T2A (since bike to run is T2 there will be several transitions) live, 1 mile run had to turn around secondary to "nature" calling, T2B spent in line for the bathroom lol, 10K in 55:06. My new 10K PR. By about 2 min and I had a bike before. Then a 1 mile post race run that I cut short because everyone was waiting for me and my legs were pooped. I would like to send a shout out to michelle who raced the 5K and was the first female overall and set a new 5K PR. She came back to run the last 2.5 or so with me and helped my push through the hill. THANKS MICHELLE!!
Sunday(today)-Had a long open water swim planned. Then the wind came. There were 50 mile winds at the lake. Not my idea of a good time. Pushed it. I actually slept till 11. I havent done that since college. It was glorious. Happy mothers day. Quote:
“It is not by muscle, speed, or physical dexterity that great things are achieved, but by reflection, force of character, and judgment”
Marcus Tullius Cicero
Funny how an injury and work continuation education course provide reflection and in turn speed is coming.