Sunday, October 08, 2006
weekend recap:
Saturday was a 2400m/45min wetsuit swim at barton springs. i started w/ 2x400m laps warmup. i wanted to work on race start pace so the next 4x400m reflected that. The first 200m of each lap was where I wanted to boogey and the times were (2:40, 2:42, 2:46, 2:52). the 200m back the other way was at easy pace. that was a tough swim for me b/c i have neglected to do more race pace workouts. its definitely something i will work on in the future during the build sessions of traning. when i got home i got in a 30min core workout and then watched Texas roll OU!!!!!!!
Today was the big day. This was a workout that i needed to gauge myself for race day. We started w/ a 2:25 bike (we actually stopped twice for about 10mins due to bike issues) but totaled about 42miles. my HR for the bike was 116. We road SW pkwy and bee caves (twice) and I tried to push the pace on the hills to makeup for some on the miles we didnt get in. After the 4min transition it was off on the run. the run totaled 12.3 miles in 1:33. The run pace averaged 7:37 per mile with an avg HR of 142. My legs felt strong until about the last 1.5 miles but i managed to hold the pace. Today was the first time I drank flat coke on the run instead of I gel and i really liked it. Eating on gel on the run requires you to chase it with water and that tends to overload my stomach. As for my nutrition overall, things went well but something gave me gas problems midway thru the run and once I got home it was really bad. My stomach still feels upset as we speak. I will have to do some thinking to figure out the cause.
Tomorrow is an off day and then begins the 3 week taper. I have 4 break thru workouts scheduled and almost all my runs will be in the form of a transition run. I think I am on target to break 5hrs at conroe and close in on my goal time of 4:47. More to come..... Go Cowboys!!!!!
Saturday was a 2400m/45min wetsuit swim at barton springs. i started w/ 2x400m laps warmup. i wanted to work on race start pace so the next 4x400m reflected that. The first 200m of each lap was where I wanted to boogey and the times were (2:40, 2:42, 2:46, 2:52). the 200m back the other way was at easy pace. that was a tough swim for me b/c i have neglected to do more race pace workouts. its definitely something i will work on in the future during the build sessions of traning. when i got home i got in a 30min core workout and then watched Texas roll OU!!!!!!!
Today was the big day. This was a workout that i needed to gauge myself for race day. We started w/ a 2:25 bike (we actually stopped twice for about 10mins due to bike issues) but totaled about 42miles. my HR for the bike was 116. We road SW pkwy and bee caves (twice) and I tried to push the pace on the hills to makeup for some on the miles we didnt get in. After the 4min transition it was off on the run. the run totaled 12.3 miles in 1:33. The run pace averaged 7:37 per mile with an avg HR of 142. My legs felt strong until about the last 1.5 miles but i managed to hold the pace. Today was the first time I drank flat coke on the run instead of I gel and i really liked it. Eating on gel on the run requires you to chase it with water and that tends to overload my stomach. As for my nutrition overall, things went well but something gave me gas problems midway thru the run and once I got home it was really bad. My stomach still feels upset as we speak. I will have to do some thinking to figure out the cause.
Tomorrow is an off day and then begins the 3 week taper. I have 4 break thru workouts scheduled and almost all my runs will be in the form of a transition run. I think I am on target to break 5hrs at conroe and close in on my goal time of 4:47. More to come..... Go Cowboys!!!!!
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