Monday, April 26, 2010

Half Ironman Simulation #2

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How I descended into the depths of Hell! (and lived to tell about it)

You'd better get your ride in early Saturday, Dee Dee said.

Nah, I replied. I'll be fine.

{queue maniacal laughter}

Friday night, I picked a swim workout that put me through some long intervals at race pace. The workout called for 2x400 on race pace interval + 30 seconds, then 2x300 on race pace + 20, then 4x100 on race pace plus 30. My t-pace is 1:34 per 100 at the moment. I opted for going off every 6:50 on the four hundreds, and I had no problem with that at all. Unfortunately, I miscalculated the send off time for the 300's and ending up doing them at race pace with 5 seconds rest! By the time I got to the 100's, it was like I was swimming easy! LOL...

No wonder my shoulders hurt when I got home and went to bed. I went hard!

The rain began to tap dance on my roof around midnight. I admit to being a bit surprised, but I have a small talent for kidding myself. Dee Dee came home from work around 6:30 AM, and I managed to doze off until the alarm clock blared at 8:30 AM. I checked the field hotline, and it said that Matthew's game was still on, and the decision on whether or not to cancel the game would be made at the field. I hurriedly woke Matthew up, got him dressed, then piled in the car and headed towards the fields. We made a pit stop at Chik-fil-a for breakfast. About half way to the fields (a 35 minute drive), the call came in that the game was cancelled.

I try not to worry about too many things over which I have no control, but really? The line of thunderstorms coming in looked rather nasty. Why was this such a difficult decision? The front was moving west to east, but the moisture was coming in out of the gulf and driving the thunderstorms from southwest to northeast, and they were expanding, taking up a hundred to a hundred and fifty miles wide at some points.

What looked like a break in the clouds and a couple of hours of respite actually materialized into an hour and a half hiatus of wind and rain. Though tempted to HTFU and just "go for it", I decided that I'd better do my ride on the trainer. Doing my workout Sunday was not an option for me, as I had games to ref, and I wanted to get to Roswell Sunday night for the Criterium. I hauled the trainer out, set up Aerowyn, loaded all my gels, bike bottles, etc, and commenced to pedaling.

and I pedaled... pedaled... still pedaling...

I thought that I would break up the monotony of the ride with a workout from my book, but that soon fell by the way side. I was just uninterested in doing spin ups and sprints every five minutes for three hours. Even after asking Matthew to turn the fan on high, I dripped sweat like a pig. I went through all four bottles I had prepared, two with G2, and two with water. That's over 120 oz of fluid. I periodically contemplated cutting the ride short. Two and half hours would be fine, right? How about two forty-five? What about fifty miles?

Nah... Really... I had nothing to do that day but cook dinner, and there just wasn't a good excuse to get off the bike early.

The last six miles were the toughest. I just wanted it to be over. When you are on the trainer, you simply pedal ALL THE TIME. There is no coasting. No up hill. No down hill. If you stop pedaling, you are delaying the completion of your 56 mile ride. Just pedal. I managed to stay in Zone 2 for almost the entire ride. I drifted up to Zone 3 a couple of times, but that was usually because I was drinking or something similar. All in all, I was on that dayum trainer for three hours and ten minutes. That's more than twice as long as my longest trainer ride to date, and very realistic to boot, given my recent training rides.

I am still NOT IN LOVE...

The plan called for the full six mile brick run off the bike. What a better way to simulate a run in Tennessee than my favorite neighborhood route with all its hills. I kinda took my time in transition, but managed to shoo myself out the door in ten minutes or so. A nice steady downpour greeted me. I was a little warm in my rain jacket, but the cool rain kept the temperatures pleasant. I brought my Fuel Belt with another 32 oz of fluid, but I forgot my nutrition for the run. Doh!

Good thing I didn't end up needing it. About half way through my run, the rain stopped. I took the rain jacket off and tied it around my waist. Even though my legs were somewhat fried, I managed to maintain my "easy" pace for the entire run, beating the Virtual Partner by about 35 seconds.

Overall, I was very pleased with this race simulation. I would like to do the bike just a tad bit faster in Knoxville, but the most important thing for me will be to get to the run fresh and ready to go. Now, it's time to taper. The real training is done. First and foremost, rest. Staying sharp, and getting to the starting line ready and rearing to go...

Two weeks and counting...

Wes

9 comments:

Scott Keeps Running said...

I miss the Texas and Georgia thunderstorms. Every once and awhile (maybe once a year) I'll see a flash of lightning up here; nothing like the light shows in the sky I grew up with.

Nice job beating your virtual partner. A win's a win!

Jess said...

Yikes that's a long time on the trainer! Way to stick with it and push through!

Lisa said...

I'm not a fan of treadmills and even less a fan of trainers. I can't just pedal and pedal and not go anywhere or see anything interesting. You are a MACHINE for sticking through that. Well done!!

Julie said...

My southern blogger friend is a rock star!! Wowzer Wes...that was one crazy workout:) Nice work and way to stay tough and motivated!!

Karen said...

OH.MY.GOD!

THREE Hours on the turbo!... Aghhhhhhh the memories of when I rode through "the road to predition" on mine... I'm scared for life I tell you!

GREAT Job for sticking with it!!

You sound like you are in great shape for the H.I.M :O) YEAH to that!

Stuart said...

A dedicated man does what he has to and you sir are a dedicated man, great job!

Runner Leana said...

That's too bad that your final long ride had to be on the trainer. That is a long one to knock out! Great job. I really don't know if I would have been able to push through the boredom. Nicely done on the brick too.

Bring on the taper!!

iJuls said...

Ugh. Good for you for sticking in out.

Michelle said...

I can't believe you did a workout that long on the trainer! Way to go!!!