It was another cold, rainy, miserable morning out there running. Slogged through 12 miles. I did manage to do negative splits, so there was one bright spot, even if it wasn’t the weather.
http://connect.garmin.com/activity/84915925
Nutrition:
Post run – Had a glass of milk with Hammer Recoverite. I’ve been doing this for the longer runs and harder bike rides and it seems to help recover. Or maybe I just don’t get the headaches I used to get anymore after the workout.
Weight: 163.5
Started out the morning thinking I was going to use the coaching software and let it determine the power and intervals. Then Mackenzie walked into the garage at 5:15am upset about a Mosquito in her room 10 minutes into the ride. So I got a good warmup in!!
After getting Mackenzie back to bed, I decided to skip the coaching software and do a Tempo ride on the Kona course. So for an hour ride I held just over 230 watts with an average heart rate of 150. Turned out to be a good workout and I followed it with a 15 minute cooldown of the same course at about 150 watts or so.
Nutrition:
Ride – One bottle of gatorade
Post ride – Glass of milk with a serving of Hammer Recoverite and Hammer Whey Protein. Followed a little later by breakfast, 4 eggs, bagel and two more gatorade.
Weight: 162.6
Had been hoping to start going to the pond in the mornings by now, but I’m having trouble getting others to show up. Still pretty cold really anyway so it is probably better that I just go run at the gym and swim after the run. The problem with running after swimming at the pond now is that my feet are usually numb. When they are numb like that I feel like it changes my stride until I can get myself warmed up.
Anyway, I did a 5 mile run with Julie and then we swam for about 50 minutes.
http://connect.garmin.com/activity/84511963
Swim workout:
3000 yards – alternate 500 free with 500 pull
Weight: 162.75
Long ride today that took us through many towns and into another state. All the way up to Kingston,NH and back. 77 miles in all for me today. It was a very good ride, my legs felt good the entire time and felt like I could have gone further. With last few miles home I was able to get up to an average of 18 mph. While that isn’t going to break any records it is a pretty good time for me for that distance.
Nutrition on the ride:
4 – 24 oz bottles of EFS (1st Endurance)
1 – 5 oz EFS Liquid Shot
Calories: 1168
Sodium: 2800 mg
Potassium: 1570 mg
Magnesium: 1320 mg
Chloride: 4200 mg
Calcium: 950 mg
I think I was a little light on the calories for the ride. I’ve ordered some different types of bars to experiment with eating them and seeing what works. The big increase in Electrolytes has definitely helped my legs, after 3 hours today there was no pain or cramping. Also noticed that my weight was the same after the ride as before so it would seem I did pretty good staying hydrated. Can definitely see the need to get some solid food down though.
http://connect.garmin.com/activity/84389662
Weight: 165
Over slept a little bit this morning and showed up a few minutes late at the pool. I had been hoping it was going to be a pond morning but no one seemed interested in going out in the cold air. Supposedly tomorrow morning at 5:15am will be the first swim. Not sure if I will be able to make that one, may have to go over in the afternoon instead.
300 warmup
800 pull
100 free
1000 1×400,1×300,1×200,100 free
500 10×50
600 pull
Total: 3300 yards
Weight: 165
After the 12 mile run yesterday and the CompuTrainer ride the day before my legs were feeling a bit heavy and tired so I made today a recovery day. I tried to work on keeping my cadence up and also my Spinscan numbers to keep my pedal stroke more efficient. I did ride for 1 hour and 15 minutes, but kept my heart rate under 140 and averaged 128 for the ride. Cadence was 91 for the ride, right around where I want to be. At least that seems to be the cadence where I feel most efficient right now.
Weight: 165
Did another long run this morning. This one was for 12 miles and it seems like this could be pretty close to the limit unless I loop past the car and make sure I have some Gatorade/water and/or Gels. I’m doing loops anyway so stopping at the car wouldn’t be a problem, but I would have to start out earlier and I’m already starting at 5:10am.
Today I did the a 5 mile loop and then Julie met me for the 2nd loop that we made a 7 mile loop. I’ve been running from the Y for so long now that I pretty much know how long all the streets are and where to run to add or subtract miles from the total distance. Overall the run was pretty good, in the beginning my legs felt tight but loosened up finally after about 7 miles.
http://connect.garmin.com/activity/83404182
Weight: 162
Woke up a little late this morning so I changed the plan from doing the intervals that I normally do to just riding the IM Kona bike course. I managed to hold 200 watts for 1 hour and 10 minutes. Felt better than I expected at the end, my legs were still a little sore from the yard work this weekend and the fast pace bike ride, but by the end of the ride they didn’t bother me at all.
I’m going to start to jot down nutritional intake here on the blog for the longer rides. I’ve been making adjustments to my nutrition and feeling better on the rides, but I think a more detailed account of how much I’ve actually taken in calories and electrolytes will help dial in what I’m going to need for race day. I’ve come to realize that I need a lot more electrolytes than I have been getting because even though I have been drinking a lot on the bike my legs had been hurting after about 3 hours. I would have attributed this to fitness level except that the efforts were not extremely hard and after 3 long rides like that my fitness level should have improved. The last couple of long rides have been better though I’ve added a SaltStick to the bike and that has definitely helped.
Weight: 163.2
Headed to the Y this morning to swim, but was really wondering if George was going to show up with the latest temperature readings from the pond. George did not disappoint and said the water was 64 degrees on Sunday afternoon. That is plenty warm enough to swim, a bit surprising though I really would have thought the temp in the mid 50s. Looking forward to hopefully getting in this weekend.
500 warmup
500 pull
350 free
500 4×125
300 1×300
300 1×300 Breast
500 4×125
600 12×50
Total: 3550 Yards
Weight: 165