Monday - easy 90min cycle to clear the legs from the race the day before. Felt pretty good overall.
Tuesday - Postponed the normal Tuesday speedwork till Wednesday b/c of the post-race recovery. I did another easy bike (1H) and run (5M @ 8:20/mi)... Everything feels fine - just making sure not to push too hard after the race.
Wednesday - time for the first track workout at the new VDOT level (51). 5 X 1200M at 6:04/mi pace. Met Mikey Donuts there. 3.5M warm up @ 8:15/mi... then the intervals with 400M recoveries (2:15 + 1:15 stand still = 3:30 rest). Did the first one way too fast (5:50/mi pace)... But felt pretty good overall. Another 3M cool down to make it 11M total distance.
Thursday - early in the day, 1H easy cycle... then time for the group bike workout at night.
--> This was a fun and tough session led by Andy. The workout was riding the Paris-Nice Stage 6 (which the tour was riding the following morning). It was a really challenging workout. Andy did a good job setting us up for it, chasing down attacks, pushing a hard pace, and doing some very serious mountain climbs. It was really a good workout. I left huge pools of salty sweat under my bike! "Salt Spray" is back, baby!!
We had a nice get together afterwards... a beer and some really good pierogies with friends was a perfrect finish to the night. Probably a dozen people stayed after to hang out and commiserate. Nice time.
Friday - rest day. Feeling OK, but I decided to be 100% sure after two hard days... and with my first 20 mile run on the season.
Saturday - up at 5:30am for my first 20 miler of the season. Goal pace = 8:24, actual pace = 8:23. :) Felt good and strong the whole time. But pushing this pace (8:23/mi this year vs running 9:40/mi for 20 miles last year)... definitely felt like work. Didn't let pace slip on the last few miles, despite being uphill. 8:35/mi was slowest mile. I'm very pleased with this effort!!
Left water bottles on the run course the night before... didn't realize it was going to be so cold. Found at the first one frozen at mile 7... threw it inside my jacket to try to thaw it out - luckily that worked pretty well. Next time, I'll put in my salt tablets night before - that should keep them thawed next time.
Sunday - Cycled for 1H and ran 5 miles @ 8:08/mi. Didn't feel too stiff / sore after pushing the pace on the 20 miler. Thigs are going well!!
Totals for the week:
140 miles (7 hours) cycling...
41.2 miles (~6 hours)...
10,700 calories burned. (= 5 days' worth of extra food)
Good week!
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