Tuesday April 29. 10.0 mile trainer ride. And a massage. And some yoga. And some mwod. And some rolling. Back on the bicycle, but initially to get moving and work out stiffness. I kept a very easy pace while reading, and I noticed lots of random muscle tingles come and go. After the ride, my legs felt very tired, but much less stiff. Enough to push myself through a handful of flexibility-motivated yoga poses that I wouldn't have been able to do earlier. I like the second recovery days the most--I can't really tell what's a transient thing vs. something I need to focus on, body-wise, until getting myself moving again.
Wednesday April 30. 3.1 mile run. An unexpectedly quick jaunt around the Huckleberry loop. My legs have been feeling unbalanced and out of whack, and I've found getting an easy run in as soon as I can after a race helps get things back to normal. But I felt better than expected and ran decently fast.
Friday May 2. 200 yard swim and 6.3 mile run. Both workouts were unexpectedly fast. Being a deliberate recovery week, I make a point to not let any workout feel like it's taxing my body, but I also make a point to let go of most of the training plan and have fun. It felt right to move fast today, and I feel much better for it, both physically and energy wise. The swim was a number of fast 50's mixed in with longer sets in an up-and-down distance ladder. The run was the Huckleberry/Sibley route. I made a point to run it at a fun fast pace until finishing the Round Top climb, and I set a couple Strava segment pr's on the way. I picked up a pair of Lone Peaks this week too, and I took them out to break them in. First impression is that they're great for everything but taking steep downhills fast--my feed slide forward too much inside the shoe in this case. But that might go away as I adjust the laces and break them in.
Saturday May 3. 26.5 miles/2:17 kiting. First time out for the season, a late start. MC has kept me wary of water time where phones don't go. It was quite windy in Alameda, low 20s, I was overpowered a bit on the 11. The beginning and end were sloppy (long warm up to start, tired at the end). The middle hour was great. Longer jumps than last season, something psychological has shifted.
Monday May 5. 10.1 mile trainer ride. Short intervals at max effort. Max effort on cycling is muscle bound more than aerobically bound.
Tuesday May 6. 1400 yard swim and 7.2 mile run. The swim was hardish--my upper body was all sore and tired from kiting on Saturday. The run was intended to be easy hill time, but I ended up taking some flat sections and downhills much faster than intended. And I just kept going. I did succeed in forcing myself to walk uphills, with a couple intended exceptions. I'm learning a lot about what not to do before a race this year. This weekend's half marathon is the middle of a three part endurance weekend. I signed up for it since it's close to home and the training distance I wanted, but I also want to use it to test speed on a shorter race, something I've been itching to do after running a number of longer races.
Thursday May 8. 5.7 mile run. A slow tapering run in Redwood, taking the French/Chown/Stream loop. I've never run on the Chown trail. For as many times as I've run in Redwood, it's usually been on the same few routes. I added 30 seconds of strides every half mile.
Friday May 9. 2200 yard swim. This weekend is an endurance weekend, covering approximately a half ironman distance over three days, starting with the swim. The goal is to get the longest ride before Hawaii in, along with the swim and run distance.
Saturday May 10. 13.1 mile run, Wildcat Half Marathon. I ran a strong effort, but kept pace down at any point it felt like I was hitting strength limits. More elsewhere.
Sunday May 11. 51.3 mile ride. I went out for a ride around Mt. Diablo. Starting in Alamo, I rode up through Walnut Creek and out to Clayton. The ride over Lime Ridge was deceptively long, in comparison to an elevation chart I had looked at when planning this. I was rather tired after Saturday's run, which made this ride much harder than it needed to be. But it's the last long and hard effort weekend, and I expected it, so I worked with it. Heading down Marsh Creek Rd, I started to get really tired and took a stretch break about 16 miles in. Traffic here was unnerving--fast and on a road with negligible shoulder. I was planning to add a short out and back before turning onto Morgan Territory Rd, but the traffic changed my mind.
|Somewhere on Morgan Territory Rd.|
Morgan Territory Rd was not only hard, but much harder than I expected. Especially on tired legs and after four hours of sleep. Hard seemed to be the theme for this ride. It's a one lane road for about 10 miles, first heading up through the Marsh Creek valley. Everything here was quiet and peaceful. And hard. The road got steeper as it went. The road crossed the Diablo 50k route, and has the same feeling of isolation, tranquility, and outright windiness.
|Waves in the grass.|
|Middle of Nowhere.|
Passing mile 40, I just wanted to be done. Everything was tired. Perfect endurance training. I skipped out on the last 4ish miles, since I was certain that the pre-fatigue, difficulty of the route, crazy wind gusts, and extra time from riding slow made this significantly harder than the Highway 19/270 route I'm training for.
Oh, and here's the Diablo wind readings while I was out (7-12 AM):