Lunch called for some longer intervals. I was going to do these on the trace with Chris, however, it had started to sprinkle outside and I did not see Chris anywhere. Well, up to the treadmills for some forced speed work. I should not do this but I altered the intervals a little bit. The plan called for 5 x 5:00 minutes at LT with 60 seconds RI. Last week it was 8 x ½ mile at the same level. Well I increased the duration but decreased the number of sets. I did a 10 minute warm up followed by 4 x 1 mile repeats at a 6:30 pace - (60 second RI) with a 10 minute cool down. Towards the end of each interval my heart rate would get well above LT but the average for the interval was much lower. The entire workout consisted of 6.3 miles in 49:06 for a 7:47 pace (take out the WU and CD and that is a 6:46 pace with the rest). Not too bad on tired legs.
TREADMILL INTERVALS (10 WU / 10 CD)
4 x 1 mile (6:30 pace) with 0.1 mile (1 minute) RI
1. 6:32 - HR AVE 157
2. 6:28 - HR AVE 156
3. 6:34 - HR AVE 157
4. 6:31 - HR AVE 164
The OWS after work felt great. JD measured the distance to the buoys with a GPS in his boat. It is pretty close to 0.2 mile to the second buoy so that an out and back would be 0.4 mile. To simulate my race this weekend I decided to do this distance twice with a small rest in between. No warm up – just like a race (except for all of the anxiety, tension, elevated heart rate, etc). I took off and settled into a rhythm – Robin was off to my right and I was using him to sight. I tend to lose so much momentum when I have to sight. We drifted apart a little and I was off course to the left so I corrected. I think most of the swimmers stopped at the buoys but I just rounded it and headed to the shore. I waited to see if anyone had followed me but they were all bobbing around at the buoys. I ended up waiting 90 seconds and headed out for another loop. This was a slower, easier pace – mainly because I was now warmed up. I just cruised this loop and the swim felt great. The second loop ended up being about a minute slower.
0.4 miles - 12:06
0.4 miles - 13:04
After the swim, I was last out of the water; we talked about the upcoming race. The Heat Wave is pretty big in Mississippi and everyone wants to do well. Lance was saying that JD was going to kill the bike and damn the run. This would give him bragging rights - he has really become a strong cyclist this year. Lance is determined to not allow JD to beat him on the bike. I just want to do well in the race and beat my times from last year. After most everyone had left Lance told me that Robin was gunning for me and that I was marked. Again, I told Lance that I was just going to run my own race – let the cards do the talking so to speak. Lance called me out – he said that he reads my blog and that what I said was bull – he said that he knew that I wanted to beat everyone. SMACK!!!
Later, I found out that he called Robin and told him that I said that I would beat him by 5 minute. Lance is such an instigator – I love it – game on.
I really am treating this race as a training day – just a very intense training day!