I dont care what Lance says, for me it is all about the bike. I went out with several peeps from my tri club and did a 65 miler on the silver comet. Compared to My last 65 miler this one when a thousand times better. I never bonked. I felt strong the whole time. I nailed my nutrition. I never had to stop and stretch.
I had two minor aches I need to work on. My lower back bothered me off and on. I need to work on my core strength to address this. My other problem was that my achilles was bothering me. I believe this has to do with the angle of my foot when I pedal. I need to work on flattening out my foot instead of my toes pointing down.
We headed out at about 7:30 AM. We all planned on a 65 miler. For the first half, I pretty much stayed with the group. At some point, I decided to pick it up. As I got to 32 miles, I decided to slow down because I wanted to turn around at the same spot as the rest of the group. We stopped at right around 32.5 miles. My plan was to take it easy and see how the bike felt for the first half. On the second half I wanted to open her up and see what me/the bike had in us. I had thoughts of negative splitting the ride, but there was no way that was going to happen. I picked it up and tried to go faster yet controlled. While the first half was probably about zone 2 (average hr about 130) I let my HR creep up to a controlled zone 3 (about 160 average)
Here is the breakdown of the two halves (I forgot to hit the lap button until about a minute after turning around
1: 32.99 miles 1:50:56 17.8 mph Avg HR 130
2: 32.73 miles 1:52:52 17.4 mph Avg HR 160
T: 65.72 miles 3:43:49 17.6 mph Avg HR 147
68.84 miles 4:22:10 15.8 mph Avg HR 152
Definitely a big difference. This gives me hope that I may be able to break 6 hours in my half iron in September. In order to make the hills a little easier, I will be switching out my cassette from a 11-23 to either a Shimano Ultegra 12-27 or a SRAM 11-28. This will help so much. I wont likely change it until I start to taper. I want to continue to work with the tougher combination and then make it easier come race day. I figure I will put it on about 2 weeks before the race so I have several test runs before the race.
Right now here is what I am thinking
Swim: 30 minutes (This is where I am obviously strongest)
T1: 3 Minutes (Maybe quicker)
Bike: 3 hours (This is the biggest question mark. I know the course is rolling, but with my new bike and the correct gearing, I should be able to break 3 hours that is an avg of 18.7 mph)
T2:2 Minutes (probably quicker)
Run: 2 hr 15 minutes (this would be an average about 10 minute miles which should be doable)
Total 5 hr 50 minutes
I may revise these plans as we get closer to race day. I feel pretty good I can break 30 minutes on the swim. This would be 1:30 per 100, only slightly faster then Chattanooga. I plan on doing several 1.2 mile time trials to work myself into feeling out that 1:30 pace.
For the bike and run, I plan on doing a long race simulating brick on labor day. I havent decided on a course yet, but my plan is to do a 56+ mile ride followed by about a 6 to 10 mile run
I am going to keep alternating long rides with stone mountain hilly ride bricks.
As far as my injury goes, my toe feels ok. It only hurts occasionally. I dont think it really affects my running. I have really worked on landing midfoot, thus there is little to no weight place on my little toe. I think my knee pain had more to do with last Saturday's 15 miler. The last time I had an overuse injury on my knee, it was at 14 miles. After riding on Monday and running on Tuesday, I didnt get any other training in this week. This was due to several reasons, but I made sure not to run. I will try to ease back into running this week. I have scrapped my plans for a fall marathon. From now until I begin to taper, I am going to focus on my 13 mile run. I have decided to alternate normal LSD efforts with some tempo/pickup efforts. I want to work on picking up my 1/2 marathon pace. About a month after my half IM, I am still planning on doing the Silver Comet half marathon. Last year, as my first half, I did it in 2:13. This year I want to go under 2 hours.
Now that school is back in and I am taking 3 online upper level courses, I will have to cut back on my blogging time. I will continue to post, and continue to respond as much as I can, but I dont expect to be able to post on a daily basis.
Hope everyone had a great weekend