Hangin' Loose

Legs were feeling rather well for just running a marathon the day before.  And thought I would join MrsFit and Lizer for the long ride.  Just told them it was going to be a nice long recovery ride for me.  And so we found a nice course to ride that was mostly flat.  So rode down from our place to Redwood road.  Hit basically went all the way out to the point of the mountain.  Which at that point was a bit of a hill and headwind.  But wow was it fast coming back down and nice to have a tail wind for all but the last mile.  Kept it nice and easy for the most part.  Only a 2 hills that we hit 2 times.  Legs felt great and wore my compression tights.  Feeling really good about how I was able to make the race yesterday more of a long run and hopefully be able to recover from it fast.  I am looking to do my normal routine with my swim and run this recovery week.  And take it nice and easy on the run for this week.  To get me ready for that open water swim in less then 2 weeks.

35 miles total out and back course

Avg Speed 15.85

Max Speed 35.80

TT 2:14:59

Ending up being a rest day.  Felt like swimming after work.  But ended up working over so didnt make it out for it.:(

Got to love this weather.  Was about to head out to work on the bike.  And was greeted with wind and rain.  Argh!!  Ok maybe it will have to be next week or later this week.   Scouts tonight.

PM-  Got in a run right after work.  Was a bit of rain so it was humid.  But wasn't going to let it stop me.  Legs are feeling good and recovered so I wanted to go for a run and see how they would feel after a few miles before scouts.  Took the 4 mile route with the uphill at 2 and down at 4.  Felt really good and only felt some soreness in my hammies the first mile.

Mile 1 8:53

Mile 2 8:42 uphill

Mile 3 7:45

Mile 4 6:25 downhill

TT 31:47 AP 7:57

AM- Got up for a early morning swim.  Problem was all the lanes were full.  So we sat in the hot tub for 10-15 mins.   So after warming up for 300 and then got in 10 sets of 50.  Ran out of time to do a good 200 cool-down.  Felt pretty good by the end of the sets.  And feeling a bit better about the race coming up.  Would feel a bit tired close to the end of the lap.  And could relax my arms and worked my core more.  And worked pretty good that way.  Got a 11 hr workday today so we will see if the weather will cooperate for a ride this evening and I can get out for a ride.  Or we might be going to a clinic for Women of Steel.

AM- Rode my tri bike to work.  First ride to work of the season.  Felt pretty good and chilly.  With a south wind.  Will have to see how this compares to last years rides to work.

Distance 7.79

Time 27:50

Av speed 16.81

Av Cad 62

Max speed 38.21

PM-  Return trip with some wind and crosswind.  But felt pretty good for the most part.  Tried to up my av cad.  Still need to work on it.  I am happy with the first ride to work.  It was nice and fast.  Looks like with a few more rides I should be able to get this time under 20 mins.

Time 21:30

Av speed 21.03

Av Cad 73

Max speed 32.19

Ran into my buddy Tim on the way home from the race on Sat.  And talked him into running with me again.  So we meet up today for a run on the JRP.  Kind of a long run is what he wanted and I thought ok yeah 10 mile would be nice.  So we went for a long run and ended up feeling good so we went a bit longer.  Ended up going 14 miles and felt pretty good.  Bit humid down at the parkway and a bit hot.  But still a nice run.  Kept the pace easy for me and pushing it for him. 

TT 2:40 AP 10:49

After getting in a shower the wife got home to go for a swim.  Not much break between the run and swim.  Legs felt tired on this swim and started to cramp a couple times.  Was going to stop after the 8th 50.  When I got a cramp close to the end of it.  But thought I would gut it out and get 2 more.  Finished those ones and then did 100 cool down but then got a mean cramp in my quad.  OUCH!!!  Oh that was a mean one and I was calling it good but kept cramping.  Oh boy so just sat there for a few mins.  And then finally was able to get out without another one.  Shouldn't have tried to do a swim that close after a long run like that.  But it sure was nice to swim in a 50 m pool.