Saturday was a great day. I woke up at 5 and turned on the weather. All the rain had passed overnight. I was so glad it would actually be a dry Saturday. I met the group at 645 and headed out for a 6 mile run. I headed out a little fast and was feeling great. I got a mile down the road and realized its great I am at the front of the group, but I forgot to check what the route was. So I backed off some till the rest caught up and I got a quick briefing on what the route was. Most of the group had just run ING and were still recovering so their pace was a little slower then usual. The course this week was rather flat and I was surprised every time I looked down at my Forerunner and saw how fast I was going without feeling out of breath. Towards the end, I was running negative splits. My legs felt great. I had to back off with only a quarter mile to go because my stomach was bothering bothering me. I cant wait to run the Peachtree in July. I am lookin for a real good time this year. I ended up running 6 miles in 1 hr 35 sec for an average pace of 10:06. It seems like this keeps coming down.
Next up was our appointment with Ilana the nutritionist. When we got there, she weighed us. I lost 8 pounds in 3 weeks. I really hopes this keeps going this way. She checked over my logs and everything looked pretty good. She recommended I dont change anything if I am training twice a day, that this will mean extra calorie deficit and further weight loss. Finally, she recommended on my longer rides to take a gel every hour on the bike.
So Sunday morning was a real test for my nutrition and my endurance. It was also one of those days where I probably did more then I should have, but so far I feel OK. My plan only called for a 90 minute long ride. I decided I wanted to test my endurance since I was going to be on the relatively flat Silver Comet. Most of my long rides have been on hillier courses. I decided I would do 2-3 hours. I would make my decision when I hit one hour whether or not to turn around or keep going for another 30 minutes. All the others in the group I was riding with were doing 4 hours. Well I knew the ride was gonna be tough since it was going to be 40 degress and really windy. I was glad I wore several layers, including my new arm warmers, because it was really cold. We headed out and I was averaging about 19 mph until the wind kicked in. Until then I was keeping up with the front of the pack. Once the wind picked up, my speed backed down to about 17 or so. I knew I wanted to keep my HR down since this was a long base ride. We all regrouped after an hour. I sucked down a gel and some water and decided I wanted to keep going. I probably should have turned back. I fell all the way to the back of the group and found it difficult to keep up. I turned around at 90 miles having done 24.1 miles. Riding back wasnt too bad. I took another Gel at 2 hrs and 10 mins later I had a second burst of energy. I felt good till about 2 hr 45 minutes and then I really started to bonk. I was so glad when I saw the parking lot and my car. This was my longest ride ever. Overall it didnt feel too bad. The final Stats: 3 Hrs 48.06 miles. Avg Pace 16.04 mph
I think this ride has given me the confidence to know I can do the SC Half IM at the end of Sept. I will wait till the end of May to sign up just in case, but the only thing that will stop me at this point is an injury. I also think I will stick to what the plan calls for from here on out so I dont overdo it. The other thing I may change is that I may try sucking down gels every 45 minutes since it seemed like I was getting tired a little earlier then 60 minutes.