So as is becoming the norm during my 70.3 training I was up as Katie says "at the butt crack of stupid" to get my run on. Up today was 47.5 minutes with 10 W/U and 11 Sets of 30 second sprint followed by 2 minutes active recovery and 10 C/D. My legs felt pretty good this morning. Today was also the first time I used my Garmin 305's interval feature. It has definitely been improved since the 201. I never liked the interval on the 201, but I have to say it works well on the 305. Also, this was my first real interval session I didnt do on the dreadmill. once I set up my garmin I headed out. During the run, I never looked at my pace or distance. I just tried to go all out on the sprints. I averaged a pace of 7:13 during the sprints and 10:51 during the recoveries. All together, I did 4.79 miles in 47:34 for a overall pace of 9:56.
I feel good about how my running is coming along. I really enjoyed the speed work. My knee only ever slightly hurts when I heel strike. I have been consciously working on becoming a midfoot striker, as well as several other recommendations based on the Chi running book
Then, this evening I opted to ride the hills in the hood. After 10 minutes warming up, I did 50 minutes of the .55 mile hill loop and then 10 minutes to cool down for a total of 70 minutes. My legs were a little tired from this morning's run, but overall I felt strong. I think I will make it part of my training to do a hill ride at least once a week.
Total was 15.64 miles in 1 hr 10 minutes for an average speed of 13.3 mph.
I definitely need to clean my bike as my chain was jumping at times and lagging when shifting gears. I also picked up a truing stand so this weekend I will likely attempt to true my wheels before the race.
This weekend I put the Aqua Rack on my bike and I have been pleasantly surprised. It doesnt bother me at all while mounting or dismounting the bike. I was really surprised how easy it was to get the bottles in and out of the holder while in motion. This way on the longer races I can carry 4 bottles of water/gatorade and not have to worry about getting a bottle from the aid stations
Tomorrow, I get to sleep in (till 545) and then a swim in the PM.