Well, the tail end of some tropical storm blew through overnight and today, wind and heavy rain. Rather than endure 6 hours riding in the slop, I decided to swap the long run to today. This was a dodgy prospect given my ankle injury, but the plan was, that if I couldn’t run, I would sit on the trainer for longer than the already prescribed 90min, and hopefully also swim if the weather calmed down later.
Got on the bike in the morning to watch the prologue TT of the Tour de Suisse for an hour, and then did The Long Scream, making a good 1:30 effort on the bike.
Still not sure if I was going to be able to run, I put shoes on and jogged halfway down the drive – iffy, but decided to run 4km loops staying close to home and just take them one at a time. As a last minute decision, I popped a 400mg ibuprofen, something that I have never done before, and worried that it would mask pain that would otherwise warn me to stop sooner.
Set up an aid station outside and ran off on the first lap in the drizzly rain. The first lap was a bit sore, but I swapped shoes and ran another, then swapped shoes back and did another. Eventually, either the Vitamin I did the trick, or it just loosened up of it’s own accord and I felt better and better…
I did it – 32km! I had really worried about not being able to run on my right ankle, but I took it very gently and plodded my way through 8 x 4km. I took leisurely water stops and didn’t count it in to the time. 3 gels and a bottle of gatorade, which was great – did the job nicely.
This should be my longest run of the ironman build up. Great day in the end up.
Not sleeping well at the moment, and so 5:30am was both a struggle and a relief. Nearly wimped out, but didn’t and got in the lake for a full hour session. The water is slowly, slowly warming up and the swim went fairly well, in fact.
I managed a doze at lunchtime and am generally feeling fairly good this week, so far.
Planned to ride 2 hours after supper, but that meant I was going to run out of daylight. So, I rode a TT to Keji for 40km, just shy of 36kph and then got on the trainer for The Wretched – got my hours in, and all of it good quality riding. Hopefully, two pace rides in a row do more good than harm.
… and so to bed once again. Sigh.
Fairly awesome day really. I took another half-day vacation, so, after a busy morning watching the Giro d’Italia stage 11, I left and headed home for a mid-week, mid-long, mid-effort brick.
The standout thing about this bike ride was that it was my first ride on my new race wheels! Flow 60 front and Flo Disc rear. After an abortive start where I hadn’t adjusted the wheel centrally in the stays properly, and lost the paint off my new tires…! Ok, off again… and holy jeez, on a breezy day, even a 60 rim can blow you around! Slightly alarming…
Thankfully, it didn’t take too long to get used to the buffeting… though I still felt like I was riding a little reservedly, torn between wanting to see if the wheels would make a good bike split, and not wanting to push too hard. Rode the 75km Park and Chalets route, and then the TT route down to Hibernia Rd. end, and yes, my pace was overall pretty good considering the conditions. Less than 30 mins for the TT was great at the end of a 93km ride.
Just ran a short 6km, I was plenty up on time, and this is all that was scheduled for a brick run in the ‘plan-that-im-not-following’. Again, kept the effort in check but happy to run 4:45/km. Not too taxing.
Got up early to fit in the absent bike ride from the day before. Not quite early enough. Only managed a Sufferfest ‘The Long Scream’ 30 minutes TT effort. My legs took a while to wake up and I generally felt like crap, however, something is always better than nothing.
Should have been the final masters swim session, but the snow started falling… I held on in town, got some shopping done and set off for Lunenburg to the pool. I got about halfway before deciding to turn around and head home. The roads were getting deeply covered and messy, even where the plow had been through. Got home slowly, it was the right decision, but did mean that I missed the last session I’m only managing one swim per week as it is, so that was a blow.
Not a great day really. Left knee and right calf both complaining. I think the big hours last week are taking their toll.