Teamsiliconvalley - Sports Blog

Monday July 6th

July 7th, 2008

Vineman is less than 2 weeks away. I'm starting to get those little butterflies that I sometimes get prior to a big race....a combination of nervous energy and simple excitement. I can't wait to get up there.

All the big workouts are in the books, from here on out its shorter stuff with a small amount of intensity thrown in to keep the muscles firing and get the body ready to go fast.

Recap on the week:

Monday - Run 6.8 miles, 49 minutes. Flat. Nice and easy, 7:17 pace at 145 avg HR. My Maffetone HR is 148 so I wanted to keep this run under that HR cap.

Tuesday - Track Workout. 4 x 1 mile (5:32, 5:31, 5:31, 5:32) w/3 min recoveries....this was most consistent mile repeat workout this year. Dropped under 5:40 before, but never been able to hold multiple repeats at that pace. Encouraging.

Wednesday - Slept in and skipped the morning ride. Stayed up too late watching Olympic Trials. Evening swim workout: 250 drills, followed by 4 x 500 steady pace with 30 seconds rest. Felt good.

Thursday - Bike Trainer - hard interval workout, 75 minutes. 8 x 2 minutes Zone 5, 4 x 8 min Zone 4. This was hard, but I felt pretty strong through the entire workout.

Friday - Run 8 miles, 8.1 miles, 61 minutes. 7:30 pace...worst workout of the week. It was hot out and I had a side stich that wouldn't let up. HR was elevated, 157 avg...I am pretty sure I was dehydrated.

Saturday - Run 11.1 miles, 1:26, very easy. 7:46 pace at 143 avg HR. Ditto on the Maffetone HR limit. Made sure I was plenty hydrated all day after the poor run yesterday.

Sunday - Brick. Bike 42 miles, 2:15 (19.0 mph). Middle 20 miles at HIM race pace or better. Quick transition (4 min). Run 5.5 miles descend pace. 7:17, 7:25 (hill), 7:09, 7:06, 6:49....total run time 38:35 (7:08 pace)

Right now, I'm getting mentally ready for a very hot race day and a no-wetsuit swim. According to the race website, the water temp on July 4th was 78 which is the limit for a wetsuit-legal event. I am concerned with overheating since I only have a fullsuit. So unless the water temp drops dramatically, I'll opt to go without a wetsuit and simply race in this.

Also, the guys at RaceDayWheels are hooking me up with some sweet wheels for this race...for this event, I'll be rolling a Zipp 808 in the front and a 1080 in the rear.

13 days to go.

Entry Filed under: Multisport