BRICK #5

Today we did almost the full distance on the bike and the run.  Out at Sauuvie's Island we did two loops around the island for a total distance of 25 miles, and then a 5 mile run.  Coach Julie encouraged us to really push it today, to go all out at a race pace so that we would learn how hard we could go and still have energy left to finish.  I rode really hard and pretty fast.  There was a slight wind most of the way, but I kept my cadence between 85-95 most of the way and stayed down on the aero bars.  I am discovering that when my legs begin to ache and tire, if I shift so that my cadence is higher I can recover and then power down again for a short time.  I sort of shuffled back and forth between two gears today, paying attention to how my legs were feeling.  They felt pretty bone tired when I finished the bike, but surprisingly, I felt fantastic on the run.  No cramps (except for a slight side ache which I was able to get rid of), and I was able to lengthen my stride really quickly.  I ran about a seven minute first mile, and then backed off to save some energy for the rest, and for the hill we had to run at the end.  I finished about a minute behind Andy, and my average mile was about 7:35 sec.  

So, whatever I did today I need to repeat because it worked well!  Here is the list: (1) ate oatmeal with walnuts and bananas when I got up, (2) had a bit of black tea, (3) Wore my tri suit without arm warmers (I thought I'd be cold this morning, but I was fine!), (4) Rode hard, but paid attention to how my legs felt and when they started aching, I shifted into an easier gear and increased my cadence, (5) my mph was between 18.5-21.5 for an average of 19.3mph, and my cadence was between 85-95, (6) drank one and a half bottles (carbo pro + electrolytes in the first, only electrolytes in the second), most in the first half of the bike so this time I didn't feel so full on the run, and I didn't have to pee (yipee!), (7) ate about three or four shot blocks, (8) ran hard, but slowed down after the first mile to pace myself, then picked up the pace again in the last mile.

I am now very sore...mostly in my butt.  I think its a combination of the ride I did with Andy on Friday and the BRICK.  I did eat a lot of protein tonight and am trying to hydrate well.  I guess we will see how long it takes me to recover.  This may be what happens at forty!