Friday - Awesome Training Day
Great training day for me! Seriously....it was great. I got my swim in early as usual, done and out of the water by 6:40AM. 3,400m in around 1:07:30...it was the absolute best I have ever felt swimming, everything is starting to come together, at least I hope that is the case.
3,400m = 500m wu, 8x50 drills, 6 x (50 + 100 + 150) @20sec, 8 x 50 drills, 300m cd
At lunch I slipped out a bit early and did a very solid 1:14:33 run, the first hour in Z2 at 8:00/mile pace, then 10 min in Z4 at 6:56/mile pace, and 5 min cool down. That adds up to around 9.4 miles and I felt really good afterwards, like I put in a solid effort.
Saturday - Soccer, Running, Spinning
I knew that I wasn't going to be able to get my bike in on Saturday because of my daughters soccer game (10AM) so I swapped days, ergo it was a long run day with a spin on the bike. I was able to sleep in until 6:45AM, when my oldest daughter decided to wake my wife and I up. I think I actually stayed in bed until around 7:30AM though (yee haw!). I didn't have enough time to get my run in so I made break fast for everyone, then got ready for my daughters soccer game, while my wife took our little one to her first dance class (she was super psyched). Soccer went well, we won 2 - 0 and the girls played really well even though we only had one practice a two weeks ago. My daughter played well, a little rusty, but she had fun which is the most important.
After all of that we headed home, did some work around the house, washed my filthy car and waited to go for my run. Finally around 3:00PM I made it out the door. I felt great for the first hour and 15 minutes, running around 8:15/mile pace. Then I started to crash a bit, I think the result of my not having enough fluids on me. In hindsight I should have done a two loop run and refilled my water bottles. I ended up running two really slow miles before picking it up for the last one. Total run: 2:00:00, 14 miles, 8:34/mile pace
After that it was dinner time, my wife made an awesome lasagna and I ate a lot. My night was not over though, I still had to get in an hour spin, 100+ RPMs in Z1. So it was off to the basement for me at 8:15PM. Not much to say about this except that I got it done. For whatever reason I was up until around midnight, not smart!
Sunday - The Trainer, Fasting, Painting
What a crappy day. My daughters soccer was supposed to be at 2:00PM, which meant I had to get my bike ride in early, but it was pouring outside and they were calling for thunderstorms. I made a very tough call, one that took me a long time to decide on....I would have to do my four hour ride indoors on my trainer in the basement. In preparation I set up my laptop in front of my bike with live coverage of Ironman Wisconsin streaming from UniversalSports.com, had the TV on and ready to go for when the Liverpool soccer match kicked off at 11:00AM and I started my ride to nowhere. The ride had little to no variation, no "climbing", no fast downhills, it was pretty much straight ahead "riding" for four hours (aside from my one potty break), remember I was on my trainer. However, I still feel like I got something out of it, I kept my cadence high for the entire ride, right around 95 RPMs and my heart rate right around Z2. I picked up the effort a few times while listening to "Closer to the Edge" by 30 Seconds to Mars (great song).
After my ride, I immediately headed out the door for my 45 minute run (actually 45:30). I started out a bit slow, at around 8:15/mile pace and gradually picked it up and finished 5.6 miles at 8:08/mile pace.
Side note: The only thing I had to eat prior to my ride were Pop-Tarts. During my ride I downed four 20 oz. bottles of Gatorade and three sleeves of Clif Shot Bloks. During my run I took in 20 oz of water. When I returned from my run I chugged two glasses of chocolate mile an immediately hit the showers.
I promised my wife that I would help her paint the kitchen and adjoining hallway after my workout (since soccer was cancelled due to the rain). So at 3PM we started to prep the area....and as a result I kind of forgot to eat. Flash forward to 7:30PM and all I had eaten was another batch of Pop-Tarts and downed some Dr. Pepper, as I was trying my best to get all of the painting done. It was at this point that I delved into an apple pie that my wife had made. I was so hungry, lightheaded and generally feeling like crap, but I didn't want to stop because I promised my wife we would get it done.
Finally at 9:30AM we finished! I took a shower and then drove over to Wendy's to get a double cheeseburger, large fries and large soda. I was starving so why not eat one of the least healthy meals possible right before going to bed. The way my night was going I figured it was the right call, and by "right" call I mean the complete and utterly wrong call. I felt like crap after eating it.
So, I learned a very valuable lesson from yesterday, after sleeping horribly and waking up this morning feeling equally horrible. After a tough workout, i.e. ~5 hours of training, take the time to refuel properly otherwise you are going to pay for it on more than one level. I made a lot of mistakes Saturday yesterday:
- I didn't eat a solid breakfast either day
- I didn't fuel properly on my long run or long bike (more gels/shot bloks and more fluids)
- My post-workout meals were lacking big time. The only think I did right was down some chocolate milk.
- I stayed up way to late each night....but I did mange to sleep in each morning.
Adios!
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