Didn't really take many pictures this week, so the short version of what I did:
Monday: 46k bike ride with Sam and Richard. Flat and easy (yes, it is possible to ride a flat and easy route around here - who knew?).
Tuesday: Supposed to be intervals, but HAHAHAHAHA. No. I was still recovering from the duathlon. 9k easy instead.
Wednesday: Intervals, except I kept hitting the wrong buttons on my watch. So it was more of a fartlek type workout. At any rate I put in a few decent sub 5 km, so it counts. 10k total.
In the evening, after throwing an epic adult temper tantrum about the idiotic beginning of the year school forms, a 35k ride to burn off some rage. Worked nicely!
Thursday: Easy 12k.
Friday: Rest. Also the day I was a very hungry caterpillar. Steak fajitas for dinner finally filled the void.
No seriously I've had three breakfasts, lunch, and a snack. Still hungry. #runnerproblemsSaturday: MEC Burlington race 4 - 15k. The idea here was to use this as a long tempo. I warmed up for 2k, then ran the 15k at comfortably hard effort (I don't show my paces on my watch during races and run by feel instead), 3k cooldown for 20k total. I was very curious what my final pace would end up being.
— Emma I (@egrrrl) September 5, 2014
The race started really well and I was feeling pretty good as we did the first out and back section (the route consisted of a short out and back to the south, then a longer out and back to the north). But after passing the finish and starting the second out and back, things fell apart a bit. It got a touch windy, but the main problem was I really, really should have used the bathroom once more before the race. By about 8k I really had to pee, and by the time I reached the turnaround towards the finish it was clear my options were find a portapotty or, well, pee my pants (skirt). Or duck into the woods, but that was the section of the path with poison ivy warning signs, and oh hell no on that. Fortunately I'm quite familiar with the path used for this race, since I often run it at lunch, and I spent most of km 11 anticipating the porta potty I knew would be coming up soon and crossing my fingers it would be empty. It was.
|Route map. Love a run that stays by water for pretty much the whole race.|
Oh, and I also completely forgot to gel during this race. I think that might have helped with a bit more energy in the last few km, plus I wanted to practice gelling and running. But it just totally slipped my mind. Oops.
Time: 1:18:46.2 (15k PB)
Gender place: 5/29
The MEC race series is great, and I highly recommend it. Well organized, nice routes, chip timed, no frills, but you can't beat the price. Plus your race bib is good for 10% off in the store after the race, and that makes it a great opportunity to stock up on things like gels!
|Wait, these hills weren't on the elevation profile of the route I planned...|
The extra bike time meant I was only 7k shy of 200k total for the week, so naturally later in the afternoon I had to tack on an easy run to hit the double century. Obviously. I didn't have a choice! Ran 8k. It felt good to really get to that exhausted, I really can't do any more training and must have a rest day state - first time I've done that this training cycle, as I haven't pushed my long runs up to that 24/25k mark like I have in the past.
Total: 201.7 km in 11 hours, 12 minutes
And now it's time to taper!
Great week of training, including the race! Gotta hate when the porto potty requirement interferes. Nicely done though. You're going to have a great race in Oakville I'm sure.ReplyDelete