Time Trials, Bricks, Race Report

Yep, I’m definitely in triathlon training mode. And I love it. Seriously, why did it take me so long to jump on the multi sport bandwagon?! My body is responding to all my workouts so well.

Here’s the latest:

Time Trials. So I did two time trials last week. One for the bike, one for the swim. Yes, I realize these should have taken place the first week of training but whatev. It is what it is and better late than never.

swim – 3 x 300 (:30 RI)  

300’s – 5:41, 5:38, 5:39

So I tried to stay relaxed, but I think l was supposed to push it a little more. I don’t know. I’ve never done a time trial before.

This averages out to: 1:53/100 meters

Wouldn’t it be sweet if I could get that down to 1:35

bike – 25 miles

There is probably a much more scientific and clearly defined way to do this, but I just went to a flat section of road (in my case a paved trail) with as little stops as possible and rode out and back for a total of 25 miles.

12.5 miles – 14.3mph, 14.8mph

I thought I was pushing it a lot more on the way back, but my heart rate was the exact same for both splits so maybe there were just more stops. Anyways, I’ll come back to this same trail and do it again in a month or so and see how I’ve improved.

Wouldn’t it be sweet if I could get that up to 19mph

I also immediately went to my bike shop and got a computer so I can figure out this cadence biz. I know I’m totally inefficient on the bike and that needs to change.

Incidentally, this was also a brick workout because I needed to run 30 minutes w/ 4 stridouts. My first brick of the year. Super successful. It’s so hard to run slow when you get off the bike because you go from fast to foot. Totally deceiving. I kept trying to slow myself down, but it was hard to do.

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Totally changing subjects now. Sunday I had a race. A half marathon in preparation for my A Half coming up in a couple of weeks.

I’m so happy with my performance. Especially coming off a week where I did my first 50 mile ride only 3 days prior.

The quick version:

My coach was very specific with where and when he wanted me to hit my splits and it was all based on the course specifics (he is super familiar with the course so he knew it like the back of his hand).

Basically the first 5 miles easy. The next 3 miles an nice flat stretch – drop the pace. Super super slow on a big downhill (he actually suggested that I WALK down it so I could save my legs. I was like. Um, no. So we compromised and I told him I would go down super easy and relaxed). Then run strong back UP the hill and finally drop the hammer in the last 5k.

I knew my body was feeling strong, but I wasn’t really expecting the results I got.

5 miles – 10:06 average pace

felt super easy. Surprised even myself as I was thinking this would only be about a 10:30 pace

5. 73 miles – 9:31 average pace

I dropped the pace to a nice comfortable tempo pace. I knew there was a large downhill and uphill coming so I was just enjoying the flat stretch while it lasted. Still feeling good. No GREAT.

At the end of this 5 mile section, was the downhill/uphill. I cruised down comfortable concentrating on relaxing my arms and jaw. Then we had a nice flat section before we started our accent. Honestly, I didn’t think it was a bad hill at all. It was one of those long gradual hills and I passed so many people. I couldn’t believe it. My confidence was at a all time high.

Before hitting the last 5k, I wanted to make sure my heart rate had recovered a little from the hill to give me a strong finish so I actually didn’t get a whole 5k.

2.4 miles – 8:15 average pace

I must disclose that this course had a sweet downhill finish so that helped A LOT in getting me that 8:15 finishing pace. BUT I sprinted past almost everybody in the last 800meters and I still had more in the tank.

13.19/2:05:29/9:31 average pace

Major success all around! Yep, this triathlon gig is good for me.