When and where to bike seemed to be the question this week. Where can I get in a good ride, without being bored? while being safe? And, I’m not even to the long rides yet.
Sunday – Last night I took a look at the details for today’s 2.5 hour bike ride and realized it was to be a run! Interestingly, I was glad to have it be a run! Just go slow and long. It’s really my favorite. Went out 1 hour and 15 minutes and then turned it around. Went slow. Felt good. Average 10:47.
Swim Session: Wu – 100 swim, 100 kick, 100 pull, 100 swim. Main – 8 x 100 (25 long, 25 build, 25 easy, 25 hard. Took about 40 minutes. = 190 minutes
Monday – 2-hour bike. Did 45 minutes prior to a cycling class, then 1 hour class, then 15 more minutes. I was tired during the class! Sprints felt tough. Tired legs. = 120 minutes
Tuesday – Day Off! Finally, I needed this!
Wednesday – Full morning of calls and a Cubs game in the afternoon. Squeezed a ride in between. Went on a ride on Lakefront path. Such a flat ride. Worried it doesn’t prepare me like it should for the IW hills. Tried to keep the pace going. I’m now averaging consistently 15 mile per hour, even when I’m out on some rolling hills or making my way through the city to and from the lakefront path. Was overcast when I left so I didn’t put on sunscreen = mistake! Another sunburn. Crap. Sorry skin! = 90 minutes
Thursday – Off!
Friday – Swim session 500, 5 x 100, 400, 4 x 100, 300, 3 x 100, 200, 2 x 100, 100 = 2,900m
I originally did my math wrong and thought this added up to 2,300m so I was underestimating the time I could take. Fortunately, I had the time to continue, and kept going! I did the last 100 with the 300; just mentally wanted to tighten up what was in front of me. Took 1 hour and 35 minutes.
There was no warm up listed for this workout, so I jumped right into the 500. Did not go well. And the water was especially cold (or I thought so!) I was short of breath, getting panicky, feeling out of swim shape. Where did it all go?
Tried to mentally imagine the stop sign to stop the downward swirling. Tried to focus on my arms. Just kep going and eventually I got to the comfortable place.
- Warm up.
- Just keep going, dial back expectations you’ll get there.
I worry about the panic of the race swim start. As I was swimming I was trying to identify the thoughts and phrases that could keep me positive and going:
- Just get started
- Just keep going
- Comfort will rise over time
- I’m good when my face is in the water
- Focus on my arms
- Even when I’m uncomfortable with my breathing, I can still keep going
Racine age group start (larger than I’ve done in the past) will be a nice step up to mass start at IW.
Then ran 1 hour. Did it outside in upper 80s heat. Had a hard time holding back at first. Then slowed down, then with 20 minutes left I felt awful. Really tired and miserable. Not enough nutrition, too hot, doesn’t matter – it was incredible. Then, I stopped at the next water fountain, drenched the back of my visor, ran into some shade and it was a whole new world.
- Keep going
- Try something
- Things can shift
- Things can shift a lot
- Hold on to hope and determination
= 155 minutes
Saturday – I needed to bike 2.5 hours. I went out to ride on the lakefront path. I headed north and it was crowded. I don’t know how to NOT get upset about people acting unsafely. I see parents with young kids that don’t have on helmets, people riding 5 across taking up both lanes. I feel bitchy sometimes telling people they need to get in their own lanes, yet it’s unsafe for them and everyone else. I get emotional to a degree. Then, by one of the off ramps, I slowed down to let one car go through,then started to cross and the next car didn’t stop. I didn’t get unclipped and I fell. I was yelling while I did. A lady in a car going the other way stopped and asked if I needed help. I told her No and thanked her for stopping. Another biker stopped and an officer got out of his car to check on me. They probably wanted the crazy lady up and out of the way of others. (good idea!) The cyclist helped me thread on my chain that had come loose. I appreciated the helpful people!
After I got back on my bike, I felt like crying. This ride was just stressing me. I decided to finish on the trainer at home.
Got home, cleaned up my knee, set up my trainer and continued the bike ride. This ride felt so long. Ugh! I so wanted to stop. (This cycling takes a long time!) I did shift 2 gears heavier each 15 minutes for a 100 count. Hopefully this helps get me the endurance I need.
Ran 15 minutes. So glad to get off the bike! Run felt good. Better than I expected. Average 9:40. = 165 minutes
TOTAL = 720 minutes = 12 hours
- Swim – 140 minutes = 19%
- Bike – 510 minutes = 71%
- Run – 75 minutes = 10%