I guess I didn't realize last week was my first week of "Build" since it was a race week (which meant lots of rest...that was a HUGE bonus.) I am feeling pretty good after the 70.3 and am of course doing what every athlete does, overanalyzing my shortfalls and wondering how I can get faster. The swim is the key area for improvement for me. This is nothing new though!
Monday I rode the trainer for about 45 minutes after work to spin out the legs before getting a much needed hair cut and highlights. Hooray for beauty pampering!
Tuesday I woke up early and ran 4 miles, easy. I surprised myself with very little leg soreness. After work, I swam 2350 meters, really trying to think about my form. I decided to schedule a training session at SwimLabs later in the week so I could see exactly what I am doing wrong (and right.) After my swim, I picked up the infamous Kelly B who has returned from Australia (finally!) after a year of finding herself. It was like old times as we sat on the patio, listening to music, drinking red wine and pouring out our souls to one another. I really missed her and am so happy she's home!
Wednesday was slated for a 32 mile tempo ride. I got home from work and it was pretty windy so I threw my bike on the trainer for 18 miles. I decided to give it a go and head outside at that point and the wind had died down, thankfully. I powered through the final 14 miles and ended up with an average of 18.4mph. Fast for me and I was super psyched. Of course that ended in a huge bout of embarassment when I took off my helmet to realize I had forgotten to take of my race sticker from Sunday!!! What a dork I must have looked like. Oh well. Nothing new there either...haha.
Thursday was my long run. 18 miles. I checked the forecast and decided to wake up at 4am and get this over with. So glad I did too. It was already in the 70s when I left the house. ugg. I started off solid, hitting a 9 minute per mile pace or a little faster but then something changed. I started to go faster and faster and was testing myself with each mile. Of course I was way out of the scope of the training plan that Coach had sent me but I didn't care. I knew I was running in z4 and I just thought if I could hold this pace, then go for it. By the time I finished, I was spent. I managed to squeak out 18 miles at-a-mile-above-sea-level-four-days-after-a-half-Ironman in 2:35:01. That is an average pace of 8:37 seconds per mile. This used to be my goal race pace and now it's my training pace? Wow. wow-wow-wow! If this isn't a testament to speedwork I don't know what is! I am so psyched for the Chicago Marathon in October. WOW!
Friday was a training rest day. I headed to SwimLabs after work and discovered nothing too exciting or new. I need to learn how to kick. Um. yeah, I knew that. I need to reach out further when my arms are entering the water. I need to learn how to bi-lateral breathe. Overall, I have a good stroke but I just need to tweak some things and really work on good form. It was cool to see myself - there are mirrors on the bottom and in front of you so you can really get a good idea of what you're doing plus you get a video afterwards . I am excited for my long swim Sunday to work on all of the things I learned tonight. After the lesson, I headed to my cousin's house in Centennial where family was visiting and got to spend some quality time with loved ones. I didn't get home until almost midnight! Very late for this little triathlete.