Oh no I missed another blogging day! Yesterday was so hectic it completely slipped my mind that I hadn't blogged. This is what happens on rest days. I forget stuff. Okay well let's do a recap of yesterday and a recap of the week before we get into today's workout log.
Rest day: Yesterday was a pretty good day all in all, got some studying done, went to Schnucks Screenings, performed in the Vagina Monologues, had fun focusing on non-training related things that made me feel like I had a life again. I actually had a great day just being a normal person. That was probably why I forgot to log lol. The body felt pretty good most of the day, a little bit of residual exhaustion from the run on Friday but nothing super notable. Good stuff all in all.
Weekly Recap:
- 2 swims, 2 runs, 1 trainer brick, 1 gym session, 1 core session for a total of ~10 hrs in 7 sessions.
- I missed a swim this week and took 3 rest days which sort of made it not the week I wanted it to be but for what it's worth, I think I put in some great efforts during this week's sessions, especially with regards to running.
- It was nice to finally hit some harder efforts with the running. I'm pretty slow but it's coming along really well I think in terms of finding speed while tired. It's really shown through in the bricks, where I've been taking much faster efforts than I typically do. Makes me think I could pull out a pretty good 10k time in the next race. We'll see.
- I haven't done great this week with the sleep. I think that's worth noting. I've had to take afternoon naps twice and I think it says something about my sleep habits that needs to be fixed. Gonna really try and fix that in the upcoming week because it'll be a big week and I'll need to try and keep my energy reserves up.
Okay time for today! Here's the weekend brick update:
Today's Workout: Brick (30 mi ride + 4 mi run, moderate effort)
Summary:
- Bike: 29.66 mi, 2:00:30, 14.8 mph (Geyer-Adams-Ballas route)
- Bike speed splits by 5 mi: 14.4, 14.7, 15.2, 14.5, 14.7, 15.2
- Transition: 2:30.60
- Run: 4.24 mi, 38:07, 8:59 pace, 178 spm cadence (flat half of the park)
- Run splits by mile: 8:36, 8:56, 9:13, 9:08, 9:11
Hit Rate: 69/76 (90.7%)
The ride felt really good. I took it pretty moderately and honestly felt way more energized in the second half than I thought I would. Was mostly pretty calm too, wind started up towards the end but it was very manageable. I spend some time out of the saddle in the first half but pretty much tried to keep my climbs seated in the second half because I need to work on the steady seated climbing (Collegiate Nationals and Chicago should both be flat courses so it makes more sense to just stay seated rather than amp up heart rate with standing climbs when there are small hills). The run felt pretty rough today, not gonna lie. Didn't have the same spring in my step I usually expect and I felt outrageously slow, but the splits came out well and I got some good practice forcing myself to focus and stay positive and finish strong. It's just as important to work on the mental side of things so I'm glad there are days that really challenge me in that department. The only other thing worth noting about the workout is that I took two gels on the bike and had most of a bottle of Gatorade. I didn't eat breakfast beforehand, just had a Clif Bar, some water, and 3 Shot Bloks. It seemed to meet my calorie needs pretty well though, so it's good to feel like I have that part of the game plan down. Will probably stick to a similar pattern for the rest of the workouts that clear 2.5 hours in length.
It's pretty cool to note that my longest workout last summer in the lead up to September racing was a 30+5 brick and a 24+6 brick and I've hit a 30+4 and we're still 7 weeks out from racing. I'm feeling super fit and super pumped to keep working towards putting together a good race in April. Excited to see where this goes.
Lifting in the morning tomorrow and taking a nice easy run lap of the park in the afternoon. Seems like it'll be a light day in terms of school hours which will be nice, give me a chance to keep trying to catch up on lectures and things. Big week of training coming up, let's get it! (:
Much love,
Jess
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