IMAZ Training, Day 4

I'm starting to think it might be better to update these at the END of the day, but it's easier to blather earlier in the day -- just like training! Anyway, when last we left the screen, I was anticipating a run yesterday afternoon/evening. It did come to pass in the form of a track workout that I decided to make (or attempt) a 3-mile step down. Now, I LOVE tempo runs and love step downs, but perhaps I was biting off a bit much yesterday. I'd wanted to go 17:30 with a 5:55 first mile. So after a short warm up, I hit it. 5:53 for the first felt easy as did the next 800 (8:47 for 1.5M, right on). However, things started getting dicey at that point, and though I hit a 5:52 2nd mile, things were beginning to feel rough. The last mile SUCKED. I had to ease a bit the 3rd lap of it and ended up in 5:58 for 17:43. Not awful, but didn't feel good. Warmed down, went home and had a beer.

That had me viewing today's intended brick with trepidation. Maybe all the miles of the past week had come home to roost in my legs and today would be awful. But out the door at 5:40am, the weather was beautiful and encouraging. My legs WERE tight at the start and the first big hill was tough, but afterwards loosened up a bit and was able to maintain 20-21mph or better for a lot. Hills were TOUGH...didn't have my usual spring for them...but the rest of the ride ROCKED. I made it back to the track where I'd left my running shoes in 1:25 for 27.75M feeling good.

I was intending to run 7 min pace for 30 minutes in an effort to get used to IMAZ race pace. I decided not to look at my watch to get a better FEEL for the effort and not overdo it. I felt very good straightaway and locked into whatever pace it was. I took a drink at 2 miles and glanced at the watch -- 13:25! -- and felt great! I continued on and ended up 26:30 at 4 miles with a final of 4.5 miles in 29:40 (6:36 pace!). I was overjoyed, though dripping. Changed shirts and shoes, jumped back on the bike and went home. Total workout was a happy and very encouraging 2:03. Now I have the luxury of not working out again today, good thing since I'm still slammed by work.

Tomorrow: open water swim, MAYBE a run after. Let's see how the legs recover.