With complete rest on Thursday and Friday (except for the push up challenge) my body was feeling much better! I went to bed on Friday with no soreness, no aches, no pains, no 'jimmy legs'. It was a little strange. I guess I had become accustomed to the pain.
I woke up Saturday feeling fresh. However, it was raining with no signs of it letting up. I had thought about driving to the coast for a dualthlon - thought about the race, thought about the rain - decided to go for a run.
I changed into my running clothes knowing that I would be wet and that is when it really started coming down. I 86'ed that run idea and put the race bike on the trainer. The Giro would be on in a few minutes and I could zone out. The rain lightened up a bit and I decided to just brave the outdoors. I really do not mind running in the rain - thunderstorms are a different story. I plastic bagged my mp3 player and headed out. Under the tree covering on the trace the rain was not bad at all. I ran the same route as last weekend at the same exertion level (9 miles with heart rate less than 150 BPM). The run felt good. The effort felt easy - last week at the same heart rate the perceived exertion was much higher. The rest did me a lot of good. Towards the end of the run I did feel my right hamstring start to tighten up - this was been an on going problem since early fall. I finished the run about a minute slower than the previous week. Two ways to look at this - I either got slow for the week or I didn't lose much for the week - probably just very different conditions.
Regarding training smart, I was looking back over my workouts. When my plan called for a 40 minute easy run I have been tending to round up to an hour. When the plan called for a 2 hour bike ride I have tended to make it an even 50 miles with a hard brick thrown in - not training smart. I think part of the problem is that I had just finished that 70.3 race and then started the ironman training plan. The plan started my to build my base again. I got a little frustrated and wanted to do more. This set me up for failure.
I am going to re-double my efforts to stick to the plan - regardless.