Quality brick yesterday to wrap up rest week
I was happy to round out my sub-par week of training with a good brick yesterday. I didn't think being on the road was going to disrupt the training much, since I planned on running the boardwalk while in Atlantic City. Unfortunately, I was only able to do one run of 4 miles and my 11-miler was cancelled because of atrocious weather. Thursday morning the weather was rainy, 38-degrees, and 20 mph gusts. My swim on Friday was replaced with a long run on Friday and a quality brick yesterday.
I met up with the Open Road group ride yesterday morning at 7:30 and while it was a small group, the effort was pretty good. There were some good jumps and I was able to work with the lead group until the turn-off for the short loop. Heading home, I met a guy named Mark and we put in some strong efforts to break from the rest of the group. We maintained a good tempo of 25-26 mph and never saw the rest of the group. Total mileage was around 44 miles. Once home, I put on the running shoes and ran 2 miles. This is the first good run off the bike I've done this year and my legs were feeling sluggish. It's funny how your legs can feel that way, even though you are going faster than you think. I was sure I was running north of 8:00/miles, but the splits were in the 7:45 range. For the Disney Half, I want to run between 1:45 and 2:00, so that is a confidence builder.
The coming week will include some more travel, but here's the plan:
M - Run 12
T - Swim 2000 (might get moved to Thursday)
W - Swim 3500
R - Bike 40 (tempo and drills including time in the aero position)
F - Swim 3000
Sa - Bike 50, Run 2 off the bike
Su - Run 5 (tempo)