Wednesday, September 29, 2010

Pace vs. Heart Rate

I make it no secret that I have loved training by heart rate. I follow my heart rate goals religiously, and its brought me a long way. This does not, however, mean that I have to be rigid in my thinking and in my training. When different is put forth, I like to give it a try, corroborate it with my real world experiences, so to speak.

Training with power has been around for a while now. Power is an expression of how much effort your are putting forth on the bike. Hills don't matter. Wind doesn't matter. You are generating 'X' amount of watts. It's nice to be able to compare heart rate to power, but as you know, heart rate is affected by many other variables outside of what you are doing at that moment. A few that come to mind are: illness, dehydration, elevation, temperature, etc.

Why, then, train with heart rate while running? Pace is a good indicator of the power one is generating while running. Not to mention, it's old school :-) I think they were on to something!

I got particularly interested in pace from the eBook, Training with Pace, from Endurance Nation. If you are interested, you should read this yourself, but basically, the idea is that work is in the muscles, not the cardiovascular system. Work works. period.

There was always a sneaking suspicion in my mind that my fixation on the digits actually affected my heart rate. Elizabeth told me last year that I should race without an HRM. Starting last week, I changed the screen on my Garmin to show: time, current pace, last lap pace, and cadence. The results kind of speak for themselves.

This is my five mile transition run from last Sunday's Ironman simulation:

and from two weeks prior, a thirty minute brick run after a 4.5 hour bike:

As you can see, they are very similar. It took a while (almost 30 minutes) to ramp my heart rate up above 150 on the five mile run. What's important here is that my average pace for the five mile run was sub-10, and the average pace for the three mile run was 11 minutes per mile! OK?! I'll chalk SOME of that up to a change temperature (almost 20 degrees), and some of it up to better fitness, but even if the results were exactly the same, the key thing is that one was run with me looking at my HR every minute, and the other (5 miler) with me NEVER looking at my HR.

Basically, on this day, I was able to run faster by working from pace, with my HR staying in the same general vicinity as my former training paradigm of training by heart rate. Is this the definitive answer? Probably not... I just know that I would like to see some improvement in my running, especially during long course racing, and if this is one way to achieve that, I'm going to give it a go!

Be forewarned that training with pace is not without its perils. Unless you are using a system like Training Peaks to calculate your Training Stress Score, things like hills and wind will affect your pace, and you should use common sense when factoring this variables into your training.

Good luck, and happy running :-)


Monday, September 27, 2010

Iron Race Simul #1

It was not what I wanted, but I haz sponsibilities. If it had been up to me, I would have done the back to back long weekend rides, hopefully getting closer to my goal of 85 miles in 4.5 hours. But life has a way of intervening and when life intervenes you either go kicking and screaming or ride along with a smile on your face. I chose the later. It helps when you have time to plan.

My long swim Friday went just fine. I don't like swimming that late in the day, but Matthew needed to be picked up from school, and ya do whatcha gotta do. My long swims on Fridays are just basic 400s at a 1:40-1:45 pace, and I'm getting better at NOT going faster than that. This particular Friday, I was joined in the pool by not one, but two chicas sporting Ironman swim caps. They didn't swim very long.

Saturday, it was off to Hinesville, GA for my son's soccer game. Hinesville is a little south of Savannah, about four hours from the house. We opted not to spend the night, driving down and back in the same day. The other team played well, and we lost, but our entire team was frustrated by the poor crew officiating the game. One referee on the line couldn't run, at all. The other was overweight and inexperienced. They all were out of uniform. Just a frustrating experience for our team.

The alarm clock went off at 5:45 AM for me on Sunday. I thought I heard a roll of thunder in the distance, and I grimaced. I thought the rain was coming in the latter half of the day. By the time I finished my coffee and breakfast, it was coming down in sheets. I went upstairs to kiss Dee Dee good bye.

Can you do your training tomorrow, she asked?

Where am I going to find 7 hours to train on a work day, I responded? I'll be OK.

Just to be sure, I checked the weather down by the trail. The line of storms was running and moving west to east. The area around the trail was clear, and it looked pretty further back as well. The ride down proved the wisdom of these observations. It stopped raining and the skies cleared a bit.

Race simulation! 5 to 5.5 hours at nothing higher than zone 2, followed by a 50 minute run. Due to the small size of my bento box (yes, I'm getting a new one), and the fact that I can't find my fanny pack, I opted to do a 1.25 hour out and then back, twice. The first out and back, I was loving it. The temps were great, despite my lack of sleeves, and my Jaggad Ironman tri suit with grip removable chamois kept the rest of me comfy. I was about 12 miles from the car when I hit a rock or something on the trail. I didn't even see it, but all of a sudden, I'm struggling to keep control of my bike. I cursed and kept riding, keeping one eye on my tire. Sure enough, a couple of hundred yards down the trail it went flat. I am officially a tire changing expert. It only took me one try to get this one on right, and soon, I was heading back to the car.

After reaching the trail head, I took care of business. First, I checked my tire to see what the pressure was. One hundred pounds. Nearly perfect. I then ate my fig newtons that wouldn't fit in my bento box and texted Dee Dee to let her know I was OK and starting my second loop. She warned me that more storms were coming in and to be careful. The skies looked about the same to me.

I had gone about 20 minutes down the trail when I felt the rain start. A few minutes later, it was coming down hard. The trail had been sparsely populated to begin with me, but now, groups of riders were heading back to their respective starting points. Soon, I was the only one on the trail. I was trying to be careful with my fluids, as I had already peed twice, but I thought this would be a perfect time to "christen" the bike. Alas, I just don't have the mind set to pee on my bike. I allowed my HR to drift up into low zone 2. For the last quarter of the ride, I pushed the pace. I have these markers on the trail where I think I should be at "X" by time "Y". I was about four minutes behind schedule at that point. By the time I got to the trail head, I had reduced that to one minute.

Suiting up for my run was fun. I thought I would dry my feet first, but I ended up just throwing my socks over my nasty dirty feet and legs. I mean, they were going to get wet anyways. My legs felt like lead as I started my run. Great, I thought. This was supposed to be getting easier and better. I guess I expected my legs to be stronger. Still, it didn't take long to shake off the bike, and before I knew it, I was running and feeling strong. I set my mind to negative split the run, and miles began to tick off: 10:45, 10:15, 10:00, 9:30, and for my final mile, which was slightly uphill all the way, 9:03. I impressed myself this day.

When I got home, Dee Dee asked me if I could go 27 more miles on the bike. I replied that while I could, I'm not quite ready yet. I have two full Iron distance bike simulations coming up. There's still time to put more fitness into the Iron bank before the big day arrives.

Happy Monday, peeps :-)


Friday, September 24, 2010

Breaking Through

176 is the number that came up on my scale this morning.

Dear God, I thought. I'm dehydrated.

I did something Thursday night that has left a warm feeling in my heart, and I think that its going to last for a long time, but that's the rest of the story.

Thursday is long run day on my basic training week. I'm always concerned about long run day because it follows on the heels of tempo day, and Wednesday, I really pushed the tempo. The prior week, I had done 3x8 minutes in zone 3. This week, I did 2x4 min. at 5K pace, and I followed this up with 3x4 min. at half marathon pace. At some point in this process, I twinged my Achilles tendon and the little stabilizer muscle on the right ankle. I was noticeably favoring my right leg on the cool down.

Is it just me? Or does it take forever to get ready for a long run?

For some reason, I had it in my head that I needed to run to the QuikTrip gas station down by the interstate. On my last long run, I had stopped about half way through to refuel, and I was surprised at how awesome I felt not being dehydrated. :-) So, QuiksTrip (pun intended) it was, but which route should I take? When I run my circular 8.3 mile loop, there's a 3/4 mile stretch of the sweetest downhill. I could take the loop and cut off to the QuikTrip, or, I could take the loop in reverse, run UP 3/4's mile of the sweetest up hill, and make it an out and back.

I've grown tired of my lack of motivation to push myself. I chose the latter. In keeping with my new mantra of pace, not heart rate, I changed the screen on my Garmin to show the following fields: time, lap pace, previous lap pace, and cadence. With a full fuel belt and music in my ears, I took off.

The first thing I noticed was that it was rather cool out. High for the day was 91, but it felt much cooler. The breeze helped. I was delighted with a first mile of 10:35-ish. I usually come in a minute or so over that due to my warm up protocol. Two miles into my run, I hit the 3/4 mile hill. I quickened my cadence, shortened my stride and powered up the hill without stopping. At 5 miles, I made a loop through some neighborhoods which dumped me back out on the main road by the QuikTrip. I opted not to stop as I had only drank 2 bottles in the preceding 55 minutes. I know, I should do better.

Up to this point, I had been managing sub-10.5 minute miles with no walk breaks, but the six hills I had tackled had taken their toll, and my pace began to slow. On the way back, the 3/4 mile downhill was still just as sweet as ever. I dived into the drug store two miles from my house to refuel. If I kept going, I would come in at 11 miles. I had actually decided to do this before stopping, but again, HTFU reared its ugly head, and I headed down a side street for half a mile before turning around and heading back.

Mount Doom was there, as usual, to say "Thank you for coming!", and Ass-kicker? well, it kicked me arse. Nothing like two big hills within a mile of the house to wrap things up. I did manage two 10:18 miles in miles 10 and 11. For the last mile, I just didn't worry about it too much.

I still have long swim today (4000 yards) and a race simulation this weekend (5-5.5 hour bike, 45 minute run), but for all intents and purposes, the hard work of this training cycle is over. After swapping a wee bit of run training for reffing soccer matches, I have put my training back on track.

In looking back, I've come a long way from the 235 pound couch potato who's only form of exercise was beer-ups! I've always taken a mollified approach to my training, in the form that I rarely pushed myself week after week after week. Even during my last Ironman training, I never had consecutive weeks of longer, long runs. My workout calendar, for the past three weeks, shows progressively longer runs ( 10.2, 11.5, 12.1 ) at a progressively faster average pace (10:55, 10:52, 10:35), and on hills no less.

While I may not be breaking through on speed, although I suspect I AM getting faster, I am getting much much better at handling an increased training load, and my recovery times are also getting much faster (no doubt due to my change in diet, but more on that later). This newly adapted ability to handle more gives me great hope for the future.

Have a great weekend, everybody!


Thursday, September 23, 2010

Three Things Thursday

I was on one of the running forums when I noticed a question asking if it was OK to split the long run. The consensus was that a long run is a long run and it should not be "messed with". I, on the other hand, had a contrary opinion. For many people, especially the elites, the long run is an essential and necessary tool in their arsenal. For others, especially us back of the packers, running over three hours is dangerous and potentially harmful. See this article here on where I was coming from.... Needless to say, my ideas were not well received. One Internet White Knight, who is brave beyond what is humanly possible, went so far as to impugn my knowledge because I was a five hour marathoner. I love egotistical bastards as much as the next person, but really, if the topic doesn't apply to you, move on. If we all do things the same way all the time, how will we know what works for us and what doesn't? I allowed myself to get angry, although I contained it well.

After looking at Mr. Arrogant's workout schedule, I was impressed. He ran pretty much every day. Sometimes, twice a day. He logged more mileage in three days (sometimes 2) then I did in a week. I used this information and channeled this anger into my interval workout last night during Matthew's soccer practice. The workout called for two 4 minute intervals at threshold/5K pace, then three 4 minute intervals at half marathon pace. I nailed every interval and was actually surprised at how easy the half marathon pace felt after hitting the 5K paces :-)

This workout marks my transition from heart rate based training to pace based training during the run. A lot of triathletes are already doing this on the bike by training with power. I suspect that heart rate training has been holding me back a bit, and I aim to find out if this is true, or not.


Tuesday, September 21, 2010

The Beat Keeps Rolling

The swim workout had me worried. It was, after all, to be my first muscular endurance swim of this cycle. My shoulders and arms felt a bit stiff, mostly, I think, due to being in aero for most of the weekend on my bike. The last time I had swum was on the prior Friday when I did 3750 yards before Matthew's football game. Yea, I fudged the extra 250 yards, cuz I wouldn't want to get burned out, or over trained, or sumfin....

But I was tired, and I knew it. Consecutive weekly long runs (above 11 miles) was new for me, and I had just completed my second weekend of back to back long rides, only this time, I had done them in reverse. I did my three hour ride on Saturday, due to family constraints, and I did my four and a half hour ride on Sunday.

That was painful.

While I was bonking in the last 10 miles, I was happy. Yes. Happy. I had been here multiple times, and it felt like I was doing the work necessary to carry me 112 miles on the bike. I went home and took a nap, and still had a little something to give to the adult soccer league. Six miles of something that is.

but I digress...

After my standard swim, pull, kick, swim warm up, I stared out with some crazy 25's. Kick half way then swim half way, with 15 seconds rest. This led right into 6x100 at critical swim speed. I swam really hard on the first 100 (don't we all) and came in at 1:27. From then on, I worked hard to slow down and hit my paces. I followed that hundred up with 1:29, 1:30, 1:32, 1:30, and 1:30. I repeated this set two more times.

One of the nice things I learned/reinforced during this workout is that I go fast when I don't struggle. Struggle is harder work with less forward progress. By consciously focusing on my form, I was able to keep almost all of my 18 intervals right around 1:30, with my worst time being 1:32. I nailed it! Dare I say, it was easy? That's scary...

Which brought us today. I wanted to do some tempo intervals on the bike, but my thighs were having none of it. I could only execute four of the six intervals, and zone 3 was the best I could do. My thighs were just too sore.

The brick run off, however, went very well. I negative split with 9:55, 9:26, and 9:02 miles. My heart rate never climbed out of zone 2. Dare I say, it felt easy? That too is scary!

and I'm tired. Pretty much all the time now, and Teh Bug is having to pick up the slack and carry me. With nine weeks left until the big day. There's no time to waste.

Monday, September 20, 2010

A Needed Diversion

Let’s play The Feud!

Copy and paste message to a new post.
Erase my answers and fill in your answers.

1. Name something you use in the shower? Shampoo
2.Name something a football player wears under his uniform? shoulder pads
3.Name something people hate to find on their windshield? dead bugs
4.Name something a man might buy before a date? rose
5.What is another word for blemish? spot
6. Something you cook in the microwave? popcorn
7.Name a piece of furniture people need help moving? Armoire (sic?)
8.Name a reason a younger man might like an older woman? hormones
9.Name something a dog does that embarrasses its owner? Lick a guest in the mouth
10.Name a kind of test you cannot study for? patience
11.Name something a boy scout gets a badge for? honesty
12.Name a phrase with the word home in it? Hit a home run.
13.Name a sport where players lose teeth? Hockey
14.Name something a teacher can do to ruin a student's day? Embarrass them
15.What is a way you can tell someone has been crying? puffy eyes
16.Name a bird you wouldn't want to eat? crow
17.Name something someone would wear with a hole in it? Knees of jeans
18.Name something that gets smaller the more you use it? Pencil

Wanna play? Answer below, post on your blog and/or link back…just have some fun with it!

Thanks Stuart!

Thursday, September 16, 2010

Critical Swim Speed

After my superlative run yesterday, I went to the gym for my speed workout. I had every intention of planning something out, but other than a 400 yard time trial, I really didn't plan all that well. Still, before I got into the water, I had settled on the following workout:

Warm Up

200 swim, 200 pull, 100 kick
4x100 build, 15 sec rest
100 easy

Main Set

400 yard TT
2x200 easy
8x50 hard, 10 sec rest
1x200 pull
4x100 (as 25 easy, 25 moderate, 25 easy, 25 hard), 15 sec rest

Cool Down

200 easy

Total=3000 yards

My 400 yard time trial came in at 5:52, for a 1:28/100 yard pace. With my 400 and 200 yard times, I was able to go to the Swim Smooth site and plug my numbers in to their handy dandy critical swim speed calculator. The pace that it gave me, 1:34, was remarkably close to my current T-pace (1:33).

Armed with my new digits, I set about rebuilding my spreadsheet to calculate my training stress score for swimming. I was amazed when my functional threshold pace that I calculated using my 1000 yard TT exactly matched my pace from my critical swim speed calculation, to two decimal places! That's pretty awesome. Just goes to show that the 400/200 time trial combo is a good close match for a 1000 yard time trial, and it hurts a lot less :-)

Using the information from this article, I rebuild my spreadsheet, and in the process, I learned that my earlier calculations have been off a little bit. No worries though. Swimming is such a low impact workout. As long as my miscalculations were consistent, I was happy with the numbers.

What is this good for? Well, training stress score allows me to gauge the impact of my workouts on my body, and it also allows me to build on successive workouts. The critical swim speed is the threshold pace at which all of my tempo swims should be conducted. This kind of information is critical to improving your swim, without killing yourself in the process.

Now, if my two hour and ten minute run on tap today could just be that easy....


Wednesday, September 15, 2010

Storm Cloud Rising

You know something must be going right when sleep is hard, and it comes so easy.

And the dreams. I haven't dreamt much, that I can remember. I seem to have dreams pretty much every night now, even though I can't remember what they are about.

On the volume front, I have made great strides. I completed my second 4000 yard swim session in an hour sixteen, but this one included some back and breast stroke, and I was also able to shorten my rest interval to 30 seconds on the 6x400. Nothing to do for the swim now but change the intensity up a bit and throw in some different workouts to keep it interesting.

This past weekend, I established my base volume for my bike rides. I did 4.5 hours on Saturday, then another 3 hours on Sunday. Saturday, I managed to throw in thirty minutes in Zone 3, an excellent starting point to reach my goal of 85 miles (I came up 9 short this time). Sunday was a bear. I couldn't push the pain past zone 2, although I got stung (yet again) above the right eye on the way back, and that took my mind off my thighs for a while.

Monday, I got in the pool for a recovery swim. My main goal for the session was to establish my 200 yard T-pace. I swam it in 2:46, for a T-pace of 1:23 per 100. I ended up cutting the session short due to GI issues, but honestly, 1700 yards was enough for a recovery swim.

The goal for yesterday was hill repeats. I was being over optimistic. The minute I got on my bike, I knew it just wasn't happening. I was still way to sore. I opted for the hilly circuit instead and turned in measly 13 miles in 56 minutes. The 28 minute run off afterwards was a little better, but it was not what I would call a banner training day.

This, of course, led me to start questioning myself. Am I doing the right thing? Am I doing it at the right time? I poured over my resources to see where they said I should be at, and I reviewed my training from 2008 to see where I was at a similar point in my training. My weight is down. Way ahead of my last Ironman. I am clocking in at 180 lbs when I wake up in the morning. That's two months ahead of schedule. I'm doing something right.

Then, today happened. I went out for my run and my legs were still sore. As a matter of fact, my left leg was so sore, it looked like I was limping. I consciously slowed down well into zone 1. The fun wouldn't start until the 14th minute. I ran down to the Chattahoochee and made a pit stop in the bathrooms. When I came out, I felt like a million bucks. I raised my heart rate into Zone 2, and in the fourteenth minute, I executed 3x8 minutes in zone 3 with 2 minute recoveries. Flawlessly.

On the way back, I reminded myself of the three pillars of Ironman training: faith - that you have what it takes to get the job done, confidence - to push yourself each and every day to the best of your abilities, and consistency - day in and day out doing what it takes to prepare yourself for the big day.

and with that, the sun broke through the clouds...


Wednesday, September 08, 2010

The Lesson on Flailing

Amongst my many books, I read somewhere that you use half of your energy to combat wind resistance at 14-15 mph on the bike. When you get up to and above twenty, you are using seventy to eighty percent of your energy to combat wind resistance.

Water is 800 times as dense as air.

As plans change, and yes, all plans change, I have switched gears a bit now. The Monday skills session is out. As soon as I start swimming again on Mondays (LOL!), it will be replaced with a muscular endurance workout. In the mean time, one or two of my sessions per week have moved to race pace.

Originally, when I started my long sessions on Friday, I thought a 1:45 per 100 pace would be fine, but my body was having none of it. It insisted on swimming a 1:37 per 100 yards, and I was fine with that, and so that is what I have been doing. My muscular endurance sets are intervals at T-pace (1:33) mixed with pull sets. I have been inclined more often than not, just to do these at race pace. Today, I was cruising in at 1:35 or so per 100 yards.

Then the thought hit me. My T-pace used to be 1:34, and now, I'm cruising in at 1:35 - 1:37 for my race pace, and I'm having to consciously slow down and take my time, with good form of course. I fully realize that some of this certainly comes with increased fitness and loss of weight, but I can't help but wonder how much of it is due to better form and lack of struggle through the water?

I have caught myself numerous times, especially at the end of my sessions, where I am going through the motions of stroking hard, but I'm not moving much water. By swimming smarter, and not just harder, I'm able to come within spitting distance of my T-pace, at a considerable savings of energy. Swim relaxed, sleek, and smooth.

I'm not planning to PR the swim or the bike at IM Arizona. As a matter of fact, I'm looking to give time back to the triathlon gods. It's on the run where I plan to win "my race". You heard it here first. Simple. Elegant. Doable.


Tuesday, September 07, 2010


I never played soccer as a kid.

Shhhhhh... don't tell anyone.

I always considered it a "sissy" sport. Football and baseball were my thing. Football reigns supreme in Alabama. Then my kids started playing, and I played adult co-ed. I fell in love with the game.

As I watched my kids play, I soon fell into the trap of "one of those parents". The officiating was... well, its soccer, and one of the perks is that you get to scream and yell stupid things at the officials. I wanted to help, to bring better officiating to the game. So, I signed up and got my badge.

It's hard to forget those first few games, especially centers. I jumped into a U15 or so Athena level game where the other refs got delayed. I remember thinking the girls were so big and so fast. I was like a deer in headlights.

Eventually, experience comes, and one get's comfortable in the middle of the field. Book knowledge of the Laws of the Game is acquired and the abuse of parents and coaches on the side lines begins to take its toll. (In Georgia, we lose 70% of our first year referees). In self defense, the referee becomes arrogant and contentious. I have the whistle. This is MY game. I am in charge. The opportunities for calamity are endless.

At some point, it becomes less about me and all about the players. Managing the game takes on importance, and that is truly what separates the good referees from the average referees (note: not the great ones). Good referees know how to manage the players and the coaches to a fair and balanced game. This is the point that where we would like all of referees at which to start, but then there's that deer in the headlights thing, and there just isn't enough resources to train starting referees proper.

This is where players have an advantage over referees that haven't played. They have a better feel for the players and what the players want. It's taken me ten years of refereeing to get to that same level of understanding.

I spent all weekend officiating the Atlanta Cup. We had three national referees at my venue, and a handful of State Referees. Every chance I had, I listened to the National referees discuss their philosophy of game control and management. I learned in this process the difference between great referees and good referees. Great referees do not need to invoke the Laws of the Game for manage and control purposes. They also know, sometimes intuitively, when the Laws were made to be broken.

Taking this to heart, I applied this philosophy to my own games. It wasn't perfect. I made mistakes, but I learned After the finals match, where I had the whistle, the coach from the losing team came and thanked me. He said his team wasn't used to that level of officiating, and I did a tremendous job.

Today, Monday, I am sore, tired, and happy. It was nice to forget about triathlon for short time, but Ironman Arizona is creeping closer. I need to ease back into my training, at large volumes, without hurting myself. I have more challenges and more learning to do.


Friday, September 03, 2010

Compulsory Redumacation

If you go long, then you know this. There are times, and God help you if this doesn't happen on the way back, that you would just rather roll over and die than take one more step, one more spin, or one more stroke. Bonking? maybe. Exhausting? fer sure.

After my tire issues on Sunday, I felt compelled to get in my four hour ride. I have 12 weeks until Ironman AZ. 12!!! weeks. That's not a lot of time, and every workout is critical. Plus, I am reffing the Atlanta Cup this weekend. Riding long this weekend was not an option.

With the help of my super sherpa, Dee Dee, I identified Wednesday as my target date. I snuck out of the office shortly after 3 PM and mozied over to the Silver Comet Trail. My legs were pretty shot from last week ends tournament, there to fore, I had no expectations for this ride, other than stay in Zones 1 and 2 and get in four hours of riding.

This ride was everything Sunday's ride was not, up to a point. As every experienced Silver Comet Trail rider knows, there is a bit of trickery involved. You see. Out past the tunnel at mile marker 31, its downhill for 6-7 miles into Rockmart. Nothing easily discernible. Just that sense of easy riding and flying. I made it out to the 35-ish mile marker before turning around to come home, only to face 4 miles of false flat climbing. It was at that point that my legs decided that they had had enough.

Ummmm.... I'm still 31 miles from home.

Having been here before, I knew that there was no other way home than to pedal. My friend, the sheriff, was out on his four wheeler this time, so no luck there. More than a few times, I had to check my ego at the door. Mid zone 2 and 14 mph was just going to have to do. Time and distance just didn't matter.

It was getting quite dark by the time I pulled into the trail head. I was not pleased that it took me 9 minutes longer to get back then it did to go out, but that's just my ego talking. I spent over four hours in the saddle, necessary prep work for next week, when I bump both my weekend long rides up by thirty minutes. I'll be happy when this weekend is over, and my training can get back to "normal". Times a wasting...

Have a great weekend, y'all! Stay safe out there...