Sunday, August 21, 2011
Last few deposits
Saturday one week ago I did a 27+ mile bike ride at 19.2 mph and then hopped off the bike and ran a 17:40 5k. The legs have been a little fatigued for the past week. Yesterday I simulated the duathlon again: 18:41 5k, 1:54 T1, 18 miles at 20.0 mph, 1:37 T2, and a 18:13 5k. So that's it. Now I will let the legs recuperate and hope for a good showing next Sunday. It's a pleasure to be fit, mostly because I really enjoy the scenery of long runs. Of course, it's also nice to go at a good clip without feeling strained. Back to yesterday's workout. I just remembered that I ate Indian buffet for lunch on Friday and started my Saturday workout at 7am. Nothing bad happened. I will not try my luck again this week. As for race strategy, I would be happy with the splits above. But even with the self-awareness to know what is best, I can see myself getting caught up in the competition. I will probably run the first 5k too fast. Then lots of people will start passing me on the bike, which will enrage me. I'll attempt to dance on the pedals and the last 5k will be a crawl. It will still be fun.
Tuesday, August 09, 2011
Duathlon Training
I signed up for the Minneapolis Duathlon just before Memorial Day and my training started with a 10-mile run over the windswept and sun-baked rolling hills in Omaha that holiday weekend. Hot. Parched. Enervated. My fitness has since progressed. In general, I run three days per week and on the fourth day of training I run and bike. I also bike to work, which has to count for something, right. Here's a look at last week.
Sunday - long run of 14 miles
Tuesday - run over lunch, 3 mile tempo + 4 x 200, total 6 miles
Thursday - run home from work, 2 x mile tempo, 2 x 1200 interval, 4 x 200, total 10 miles
Saturday - run, bike, run duathlon simulation
This summer has been incredibly hot by Minnesota standards, with many days in the 90s. But the accompanying humidity created an overbearing, oppressive heat. MSP set a number of records: for consecutive hours with a dew point above 75 degrees (over four days), for the highest dew point (82 degrees), and for the highest heat index (118 degrees). Usually there is relief for a few days or at least at night. This summer there was no succor. For weeks runners were left slinging pinky sweat at the sunset and greeting the sunrise with gleaming thighs. Canada, why have you forsaken us! Well, at last the cool air has come. Low 80s and 60s. And what a difference it makes, especially for me because my weekend workouts are from 1:30-3:30pm while the little guy naps.
Here are the splits from my last du workout (84 degrees, 57% humidity, ahhh).
5k: 18:52
T1: 1:55
18 mile bike: 53:30 (20.19 mph)
T2: 2:05
5k: 18:27
1:34:49
My running is finally showing some improvement. For the longest time, perhaps because of the heat, my breathing felt taxed. I was working too hard for too little. My obvious weakness is on the bike. I just don't have enough strength to really crank it. I don't think I will be able to go much faster than 20.2 mph. During the race I won't have to stop at stop signs or stop lights, so that should shave off a little time. On the other hand, my transition will probably be slower on the real course. And the 7am start time will add at least 5 minutes. August 28 is fast approaching.
Sunday - long run of 14 miles
Tuesday - run over lunch, 3 mile tempo + 4 x 200, total 6 miles
Thursday - run home from work, 2 x mile tempo, 2 x 1200 interval, 4 x 200, total 10 miles
Saturday - run, bike, run duathlon simulation
This summer has been incredibly hot by Minnesota standards, with many days in the 90s. But the accompanying humidity created an overbearing, oppressive heat. MSP set a number of records: for consecutive hours with a dew point above 75 degrees (over four days), for the highest dew point (82 degrees), and for the highest heat index (118 degrees). Usually there is relief for a few days or at least at night. This summer there was no succor. For weeks runners were left slinging pinky sweat at the sunset and greeting the sunrise with gleaming thighs. Canada, why have you forsaken us! Well, at last the cool air has come. Low 80s and 60s. And what a difference it makes, especially for me because my weekend workouts are from 1:30-3:30pm while the little guy naps.
Here are the splits from my last du workout (84 degrees, 57% humidity, ahhh).
5k: 18:52
T1: 1:55
18 mile bike: 53:30 (20.19 mph)
T2: 2:05
5k: 18:27
1:34:49
My running is finally showing some improvement. For the longest time, perhaps because of the heat, my breathing felt taxed. I was working too hard for too little. My obvious weakness is on the bike. I just don't have enough strength to really crank it. I don't think I will be able to go much faster than 20.2 mph. During the race I won't have to stop at stop signs or stop lights, so that should shave off a little time. On the other hand, my transition will probably be slower on the real course. And the 7am start time will add at least 5 minutes. August 28 is fast approaching.
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