I don't know how you morning peeps do it. I got it up at 5 AM or so on BOTH days this weekend. Mark it on your calendar. It will be important later ;-)
Friday, it was the return to intervals on the bike, and I was not ready for it. The plan called for a low cadence interval (low cadence low heart rate), a high cadence interval, then one interval of my choice in Zone 3, repeat three times. I like to go to Columns Drive for these types of workouts. The flatness and safety of the bicycle lanes allow me to (almost) precisely control my heart rate. I knew shortly after the second cadence of the first interval that it was going to be a tough day. My thighs were still feeling the hills from Chattanooga. I struggled, and it hurt, but I got the workout done.
Saturday rolls around, and its time for my annual referee recertification. They have this every year in the bowels of Gwinnett County, Georgia. It takes me an hour to get there. I was instructed to warm up for twenty minutes before my 6:45 AM test. That means I had to at least get there by 6:15 AM. Yikes! I have no trouble getting up early on race day, but to go take a fitness test then sit through a class all day afterwards just ain't fun!!
After my warm up, we did the 12 minute running test. At my age, I need to run 2000 meters in 12 minutes. That's about 9:40 pace. Last year, I used this opportunity to do my "magic mile" and ran it in 7:23 and some change. This year I decided, since I was sore, that a more consistent less intense effort was called for. I ran the first mile in 7:45, but I covered the exact same distance as last year, 2500 meters in my 12 minutes (that's a sub-8 overall pace). Just goes to show you that you feel better when your pace is consistent over all! I passed my written exam with flying colors. I am good until the end of 2009!!
Sunday, it was off to the Silver Comet Trail for my four hour bike ride. I was up at 5 AM again. I wanted to meet Kevin and be on the trail by 6:30. Well, I learned that soup, even if not spicy, is not a good choice prior to a long day. I had a few GI issues getting going, but we were off and riding soon enough. I chose the Silver Comet because I wanted to compare this ride to my Bud Plant ride from two weeks ago, and it was definitely a more pleasant journey. I mean, hills are good and all, but the Silver Comet has enough elevation change to work you hard without further destroying my already shredded thighs. I had a good time. The weather was cool and crisp. I covered 70 miles in four hours and eleven minutes of riding time, and we made it back long before the heat became unbearable. I'm looking forward to my long ride this weekend. I seriously want to break through the 80 mile mark, for my longest ride ever!
That about catches us up! I hope everyone had a STELLA weekend!
Wes
OCN: 22.8 miles, 1:15:00, ~17.4 mph
ORN: 5 miles, 50 minutes, 10 mmp
OCN: 70 miles, 4:11:30, ~16.4 mph
22 comments:
Glad you had a good weekend of workouts! That run test sounded hard but you nailed it!
Busy weekend! Kudos for being able to get up early both days too!
Awesome training this weekend! Great bike ride...I want to get to 80 miles, too, this year sometime.
That is freakin insane! I cannot even imagine sitting on a bike for 4 hrs+! Awesome job Wes!! 80 miles here you come!
You rode 70 miles? On your bike? Holy toledo! Congrats, whew!
And WTG on the recertification, you ARE speed!
Sounds like another great training weekend! Great job Wes!
Wow sounds like you've been keeping busy. Congrats on passing your test!
I was up saturday and sunday at 4am. It was great to ride with you this weekend, even if I couldnt keep up with you
I love Stella!!
Good job getting up early and getting the workouts in! You are stronger than I -- I suck at the morning runs; however, I'm beginning to see why people do them: They get done that way.
Congratulations on your fitness test and recertification. I guess that means you get to continue to go out and take grief from kids and their over-involved parents. I lost track...am I supposed to be congratulating you again?? ;-)
That's a lot of work to get re certified! Good luck with breaking the 80 mile mark this weekend.
5am both days on the weekend? that's some commitment!
5AM workouts is definitely crazy talk, but one's gotta do what they gotta do to get their training done! Nice work. Congrats on your recertification!
LOL
how have you managed all that training if you don't get up early? Well done!
You have joined the "dark" side getting up at 5:00 am for a workout.
Man, I love it. It motivates me for the whole day.
So you're not the Fat Ref who walks from one side of the center circle to the other, eh??
I'll bet you smoked a lot of other refs in the fitness test.
I can't remember...you are a State Ref now, right?? Grade 6 or 5??
Oh lordy that's early, but you nailed it! Giddy up!
Sounds like a very productive weekend! I had two 5am wakeups this weekend, too, and I'm dragging today because of it... And as for your comment - "You need to swim out beyond the breakers! LOL!! " LOL is right, because therein lies the problem. I have NEVER gone out beyond the breakers - that's what's holding me back! Arrrrggghhh. Stupid fear of waves! There are calmer spots to swim around here, but nobody to swim with - all the tri training groups swim at the very beach that I posted pics of : ( I will get over my fear - I have to - it's just going to take a little time.
Super strong training weekend Wes!! Nice mileage and times whohoo! Man, are you sure you don't get extra hours then the rest of us ;-)
Those are some amazing stats for a man with "shredded" thighs! Shredded seems to agree with you.
That is so funny Wes because I was up at 4:30 on Sat for the 5K and then 4:45 on Sunday for a group ride...thought I was going to die by Sunday afternoon. ;>) My brain just doesn't work right without a full night of sleep.
Awesome on your weekend! That ride Dh and I are doing in October is 70 miles! I hope we are ready. ;>)
Good golly that is an awesome workout!! Hope you had a "Stella" weekend, well, not too Stella!!!
Post a Comment