Last Week’s Workouts {Week of 10/21} and a Humbling Brick

28 10 2013

First, I want to congratulate all the athletes who raced yesterday! Whether it was MCM, Austin 70.3, Miami 70.3 or any other race, you guys rock! Way to go!

With all of those late-October races wrapping up, that means Rev3 is only 2 weeks away!

Two weeks? TWO WEEKS? TWO WEEKS!!!! It’s hard to believe it is so close!

I had a decent week of training miles wise, but the real kicker was Saturday’s long brick. I recently purchased EFS to try as my electrolyte drink on the bike. It arrived in the mail last week, so I opted to use it for this weekend’s long workout to see if I would use it on race day. It seemed to be doing the job on the bike, but things got ugly when I started to run. My stomach was in knots and I kept burping the entire time. On multiple occasions I felt like I was going to puke. Ugh. It made for quite the humbling workout. I was grateful though that I learned to stick with what I’m used to for race day!

Monday: I hadn’t done a long run on Sunday, so I knew Monday would be it. I got up early and ran 10 miles along Bayshore before sunrise. It was my best long run of the season (thank you cooler temps) but it still wasn’t the speed I was hoping to go. I averaged 8:51/mile.

Tuesday: I flew up to Madison, WI on Monday night, so I went to an AM spin class at CYC fitness. I got in 45 minutes on the bike. I probably should have done an evening workout too, but I opted to try Nepalese food with my colleagues- totally worth it!

Wednesday: Cold weather makes it DARN cold to go workout. I thought about doing a spin class, but didn’t feel like dishing out $20. So I decided it would be a hotel gym kinda day. Unfortunately, I found myself pressing snooze all morning and rand out of time to hit the gym before work. In the evening, I was thisclose to skipping as well, but I bribed myself with a reward of a yummy burger from the bar across the street. The bribe got my through a 35 minute treadmill run. Not fab, and definitely not enough to make up for calories in the burger (and the locally brewed beer). Oh well.

Thursday: I had a super early flight (6:00am) so I was only able to swim in the evening. But it was great to be back with the XP gang! Well, only Jess and Felipe and me went to practice on the cool Florida evening. Thankfully, the pool heater had been turned on, so it made it much more pleasant to get through our main set of 5 x 300.

Friday: REST! Felipe told us that Saturday was a race simulation day, so don’t do anything that you wouldn’t do before race day. Ok. You don’t have to tell me twice!

Saturday: Race simulation day. Jess, Felipe, Heather, Chris and I headed over to Alafia for our long brick. We weren’t doing a full HIM, but we were doing a 60km bike ride followed by a 14km run. The bike actually ended up being closer to like 55km, but whatever. We rode pretty easy for the first 25km. We chatted and just got our legs nice and warm. We stopped for a potty/fuel break, and I took a salt tab, though originally I wasn’t planning on it since EFS has a ton of electrolytes. Then we did the last 30ish km at HIM race pace. I’m still trying to figure out what exactly that means for my legs, but my goal was to ride so that I could still run a half marathon after. We had a nice tailwind on the first 10km of the ride and then we turned and had a trick headwind for the rest of the ride. I was pleasantly surprised when I saw 19.7mph as my average speed. Depending on the weather at Rev3, I hope I can replicate that! Then, we hopped off the bike, switched into running gear and set out on our 14km run. When we started the run, my stomach was feeling a tiny bit “off” but I pushed it aside and kept running at my own pace. My first km was 8:08, but then I dropped to 8:37. And then 9:06. My stomach felt like it was in knots, and I kept burping. My guess is that I had ingested too much electrolytes- probably salt. I cursed myself for taking that salt tab at the halfway point, as well as making the EFS double strength, and then was really angry that EFS wasn’t going to be my “silver bullet” hydration drink that cured me of my headaches. I slowed way down and drank the water that was in my hand-held water bottle. When I got back to the car after the first 7km, I considered stopping and waiting for everyone to finish. They were all so far ahead of me at this point. Felipe had told us that we were all doing the 14km run in its entirety, so I gathered all the mental strength I could and pushed on. As I started the second lap, my stomach started to feel better, since I had slowly been drinking some REALLY watered down EFS.

The other issue I’ve been fighting on pretty much all of my long runs have been my feet. I have elastic laces and I feel like I’m constantly adjusting them based on the temperature (and therefore swelling feet) because my feet end up feeling numb. Today was no exception, particularly in my foot with sesamoiditis. I wear a special insole that causes me to loosen the elastic laces significantly. However, I always feel like I’m on the border of it being too loose around the ankle (because my heel slips) and too tight elsewhere- but I don’t have much extra lace to play with because of the insole! Anyhow, My right foot was really tingling, so I said screw it and I stopped and took out the insole. You know what? It was surprisingly better. I finished my second lap without any other real issues (thank goodness) and when I got back to the car  I was so thankful to be done! Unfortunately, my mouth felt SO. SALTY. All I wanted was my large Nalgene full of icy cold water and my Coke. I stood in the shade and quickly rehydrated. Remember when you were in elementary school and the PE teacher would remind you to sip, not gulp the water from the water fountain after you’d been running around for 30 minutes? Yeah, well I learned that they actually do know what they’re talking about. This is terribly embarrassing, but the Coke and water I had hastily ingested didn’t make it home in my stomach. Ick. Yeah, I think it was a combination of all of the EFS/salt swirling around in my stomach combined with drinking the water way, way, way too fast. It was not pretty! I’m just thankful I tried the EFS for a workout and not on race day! This was quite the humbling brick!

Sunday: I wanted to redeem myself with a decent run on Sunday, so I went out in the morning and ran a 10K. I wouldn’t say I redeemed myself, but I definitely had a better run than the day before. I averaged 8:39 and negative split the 10K. I’ll take that on tired legs!

Now, it’s almost TAPER TIME! Let’s go!



One response

8 11 2013
It’s Race Week! | 321delish

[…] going in to the race with low expectations- to be honest, after my ugly brick workout two weeks ago, I just want to get through the race on my two feet with no tummy troubles! But, if […]

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