Monday, I did a 2-hour tempo workout in the western suburbs along the same county roads that held the cycling leg of the Liberty 1/2 Ironman. Everything was clicking just right. Normally, I try to push the tempo workouts, but then end up pussing out after an hour or so. Then I just kind of cruise along at no particular pace. But on Monday, when I felt a little worn down, I just pushed a little harder. I ended up chewing up 39 miles with a 19.2 average. Nice.
Tuesday was a nice relaxed 90-minute ride. My training plan said that I was supposed to make mental notes about my comfort and make mechanical adjustments along the ride. Since I haven't had any comfort issues, and the Liberty race seemed to go well, I just used it as an opportunity to meander through Maple Grove, Plymouth and New Hope. Good times.
Yesterday was a medium-length swim workout followed by the weekly 6pm group ride with the Twin Cities Spoke. We left from Wooddale Church in Eden Prairie just after 6pm and put in about 37 miles through Minnetonka, Wayzata and Excelsior. It was great to ride in a long pace-line with everyone wearing our club jerseys.
There's no workout for me today - it's a rest day. So, I'm catching up on some of my favorite blogs. Steve in a Speedo (local runner, triathlete and all-around fun guy) is having a giveaway for Sugoi and Ryder's sunglasses. I also entered a giveaway on DC Rainmaker's site for a free Garmin Forerunner 110. He runs a great site and is the unofficial authority for all of your tech-y related tri needs. Sure, I already have a Garmin Forerunner 305, but who am I to argue with FREE?
Tomorrow I'm going to give running another try with a quick 30-minute jog around the neighborhood. There hasn't been any pain for several days, so I'm hoping that means that I can do my run-centric week starting on Monday. If things go well, you'll probably see my 2nd gear review - for the Superfeet I picked up at REI to help my poor footsie.
Keep your fingers crossed, or toes, or eyes, or whatEVER.
What I'm REALLY looking forward to is Saturday. It'll be my first official 'long' ride of the year. I'm planning on around 4 hours - somewhere between 70 and 80 miles, and will likely spend way too much time tomorrow planning my route on Map My Ride when I should be working.