This is something that I've been thinking about a lot, as I add volume to my training plan in preparation for the May half Ironman. Ideally, I would have liked to be fiddling with intensity only right now, and leave volume alone, but its hard to get volume where you need it to be over the winter months.
Friday night, I hit 3000 yards in the pool. Over 800 of it was warm up, and 600 of it was FAST. It was an excellent workout, and I am feeling the effects today. After my workout, I took Dee Dee and Matthew out to get some really good pizza. Dee Dee passed her POST certification and is moving along nicely in her new job as a Communications Officer. After some discussion with Dee Dee, we decided that I could do my Saturday brick after Matthew's game in the morning, when it wasn't 43 degrees outside.
Saturday, we pack up the car and head to the soccer fields. It was quite windy outside. It easily felt ten degrees cooler. After Matthew's game was over, which he won(!), I hung around to make sure he was situated for the game he was to referee. Matthew ended up being disappointed because there was a scheduling error, and neither team showed. By the time we got all this worked out, it was 1 PM, and I was late for my ride. I hustled over to the Silver Comet Trail and was riding by 1:30 PM. My goal for this ride was time in the saddle only. Zone 2 work with some Zone 3 on the hills. I made it out to the 22 mile marker before turning around into the teeth of the wind. The ride back was less than enjoyable, but I managed to grit it out. I was much much happier than after my two hour ride last weekend. I followed this up with a thirty minute run in Zones 1 and 2.
I finished up around 5:15 PM, packed up the car and scooted home. I jumped in the shower, grabbed Matthew, kissed Dee Dee good bye, and took off for Savannah. It's about a 4 hour ride from my house, and with a few pit stops, we arrived around 10:30 PM. We checked in the hotel and watched a little TV before konking out for the night. I spent most of the night tossing and turning, wondering what to do about my long run in the morning. I didn't want to leave Matthew by himself, but I needed to get my run in. The alarm clock went off at 8:15 AM. I laid in bed until 8:45 before finally deciding to just get up and go. I got dressed, went downstairs, grabbed a bagel and exited the hotel.
After quickly stuffing my mouth, I headed off down the road that runs along the golf course on the Army base. It was nice and flat. The weather couldn't have been more perfect. It was cool. The sun was shining. It was a glorious day, and I got to work on my tan :-) I did a 1.5 mile out and back to start with. I suspected my GI system would make itself known, and it did. LOL... After a pit stop at the hotel, I took off in the opposite direction and ran around the mall.
In the neighborhoods at the back of the mall, I found a cycling route and decided to follow that since there was a bike lane. I added another 2.5 mile out and back for a total of 8.2 miles. I was painfully slow however, and I just didn't have it in my to run longer than 1.5 hours. I'll have work on that after my recovery week.
I got cleaned up and woke up Matthew. We went to the Waffle House and ate breakfast before heading over to the mall to meet up with his team. Somehow, Matthew found room for more food before heading over to the soccer fields. When I dropped Matthew off, I realized that I had left my favorite warm up jacket in the hotel room. It was about ten minute away. Plenty of time to go back and get it. On the way, it started to rain, and I started to worry about Matthew. I ran into the hotel, and lucky for me, my jacket was still there. Back at the soccer field, Matthew was warming up with the team. He was fine.
As I sat under the umbrella, it became fairly obvious that the gnats were in season in Savannah, and not just any gnats. I'm talking flying TEETH. They drew blood. I had to get out of my chair and walk around Matthew's field with my umbrella to keep from getting accosted. Matthew's game got off a little before 3 PM and finished early. Unfortunately, he lost this one, but that's the way they go sometimes.
Another four hour drive later, Matthew and I pulled into the drive way at 9:30 PM. At least they weren't working on the interstate this weekend. It's the little things people! Now, I am ready for a recovery week. I've already laid everything out. I've got some easy sessions to start the week with, which will lead up to a 1000 yd time trial Friday, and a race simulation brick Saturday. I think I'm going to enjoy having two days off this week :-)
Have a great week, y'all!!