I've started out the day with a 3 mile recovery run. I'm still trying to figure out exactly what do for recovery runs. According to the McMillan calculator, my recovery runs should be around 9:11-9:41. While I don't think is too slow a pace to run, I feel like it creates more pounding than usual. So I have started to walk instead and keep the pace somewhat elevated during recovery runs. By elevated, I mean for me of course, which isn't very fast. This morning I ran for 9 minutes and then walked for 1 minute. The total run was 30 minutes long. I didn't walk the 30th minute.
I started out running the first mile at 8:49min/mi pace, and then walked a minute. However, while that pace is on the lower end of my aerobic runs, and though I felt good, I also felt that it was too fast for recovery. So for the remainder 2 miles, I ran at 8:57min/mi pace. I think that is probably about the right pace if I include walk breaks. The total run including walk breaks was 30 minutes, 3.31 miles, 9:04min/mi pace.
Next workout was a 56 mile bike followed by a 3 miles brick. I rode the Florida 70.3 course. Felt fantastic at the beginning, but then mentally began to fade after two hours. I at more than I usually do for a 56 mile ride, eating a powerbar and a pria bar, drinking a 32oz bottle of gatorade, and a 1.5L bottle of water. I thought I might have been bonking with the mental fade so just put down as many calories as possible. Normally, I just drink water and some gatorade during a 56 mile bike. During my last Ironman, I didn't eat anything on the bike except gatorade and water. Total for the ride was FL: 2:44:36; 197w; ###bpm; 84rpm; 20.4mph. I felt fine during the brick run after the first 5 minutes though my back has been acting up. Run was 3.08 miles at 8:45 min/mi pace.
Finished off with an additional bike ride of 26 miles at 196w. Felt much better on this ride than the first ride. Total for the day was 82 miles.
Why not just bike 6 miles in a row?
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