Week 9: Training Update

Week 9
12 weeks to go...

Monday 5/5
OFF – Was supposed to do master’s swim/6 mi run or 7 mi run and Lake Pleasant swim. I just didn’t feel good so I took the day off.

Tuesday 5/6
Spin 80 minutes

Wednesday 5/7
Run 5 mi, Master’s swim – 8x100 (rotate fast 25 1st, then 2nd, then 3rd, then 4th) and repeat, 2x (1x200 - EZ, rest for 30 seconds, 4x50 – fast, rest 10 sec in between, rest 1 min, then repeat). Total 1200

Thursday 5/8
Spin 60 minutes – was supposed to go 80 but I had a fasting blood test to take at 8am and wouldn’t be able to have anything but water until afterwards.

Friday 5/9
50 min SSS, 5 mile run

Saturday 5/10
http://www.mapmyfitness.com/view_route?r=133072724937

82.3 mile bike!! It took me just under 5 hours and I think my average MPH was 16.4. Nutrition was good, I think. I still didn’t finish all my HEED and Perp though. I just couldn’t choke enough of it down, but it didn’t feel like I was lacking anything. The worst part about it was being so saddle sore. I’m going down to Kevin’s shop tomorrow after work to see about a different seat, and some new tires to replace the one with the hole in it. God was surely watching out for me on Saturday riding with that bad tire, so I don’t want to push it again!

I definitely think I can go 85 on Friday. What’s a few more miles, huh?! I’m not sure if there’s anything I would do differently, except for having a different seat. I think I will make more of an effort to drink more of the Heed and Perp during the first half of the ride so I’m not trying to choke so much down during the second half. I think I will do the same route as Saturday, but instead of making up the extra miles by doing 2 loops on the Carefree-Cave Creek part, maybe I’ll turn left on New River (under the I-17 in Anthem) and go west to Carefree Hwy then turn around and come back then pick up the course again at the I-17. Have you ridden west on New River from there before? That’s about 10.6 miles from the I-17 overpass to Carefree Hwy. It looks like it turns into 99th Ave for most of the way. Do you know how that road is? Do you know if there’s a bike lane or if traffic might be an issue? I don’t think I’ve even driven that before.
http://www.mapmyfitness.com/ride/united-states/az/uninc-maricopa-county/627515893559


Sunday 5/11
REST