Last week’s workouts:
Monday: off as usual.
Tuesday: bike 30:00 @ threshold (1:25:00)
Wednesday: 2500 yd swim in the morning w/ 6×100 moderate & 6×150 @ VO2 as the main set. Tempo run at lunch 24:00 (44:00).
Thursday: 2:00:00 bike in the morning. OWS in the evening 2000yd.
Friday: Lunchtime run 1:10:00
Saturday: Brick: 2:15:00 bike + 55:00 run.
Sunday: Morning swim 2500yd w/ 3×400 moderate & 6×50 sprint as the main set. Lunchtime run 45:00.
I’ve been negligent in my posts…it’s the start of week 19 today. I’m nervous and anxious already for race day. My scheduled taper seems to really only be the last week, so I’m still on the clock this week (12:25:00 total training). BUT IT”S THE LAST ONE!! Well, for this race anyway… I have a long bike of 3:00:00 and a long run of 1:30:00 coming up this weekend. Then everything drops off to 1hr or less for the last week. I’m feeling confident I can finish. My long runs, though painful, have been manageable and consistent. I’ve felt like I could have continued longer on each one. Recoveries haven’t reduced me to naps, and I’ve had time to do family things after my workouts unlike previous years where I’ve been totally zonked. My bike training might have benefited from more competitive weekend rides and hills, but it will get me through successfully on race day.
The weather has been really nice here for the last week or so, and I finally took the race blades off my bike. We’ll probably still get some rain here and there, but I think we’ve switched from the rainy season finally. The bike has not been shifting well, and I’ve taken it in for adjustments several times. My LBS is warning me that my wheels and crankset are needing replacement soon. The northwest weather has taken its toll over the last three years; road grit has been wearing the surfaces down. I’ve been toying with the idea of getting a fixie to take the abuse of commuting. I’ll be taking the bike in soon for a pre-race tune up, so i’ll make sure they spend a little extra time making sure everything is just so. I’ve ordered some Zipp 808’s from Race Day Wheels; my LBS will switch over the cassette to these when they arrive. It’s a little bit of a vanity rental given my BOP history, but I’m excited to have some toys, if only for the week.
I’ve been healthy, flexible and strong so things are looking good. My realistic time goal is 6:00:00-6:15:00. Yes, even with the Zipps. [Fingers crossed!]
