For the past two weeks my rides have been on the trainer because of the weather but today (1/30/2011) I got to ride outside. I apologize to my friends in the North but today was 65 degrees and it was a great day to take the bike outside. The downside to riding outside today? The fact that the winds were blowing wildly and always seemed to be into my face. I would say that approximately 70% of the ride wound up going into the wind and that made the ride tough, but I still loved it.
After the ride I went for a 30 minute run and it was to be easy. As it turns out with the speed work that coach has me doing the easy runs have gone from 9 minute run to 8 minutes and sometimes even less. Today was one of those days that the miles and pace were easy at below 8 minutes.
The day today was a total success. I was up at the crack of dawn (well before dawn) to head to the gym for a swim. I needed to get there early because Karen was going for a 12 mile run. I swam 2500 yards in a completely empty pool in 1 hour 3 minutes and 49 seconds. The main set consisted of 16×25 and those were fast at a pace of 21 seconds to 23 seconds. The best part though was leaving the pool as people were just getting in. I was done and they were just starting and that makes getting up so early worth it.
After that I took Chico to breakfast and I attempted to get in 500 to 1000 calories as was discussed in the nutrition for endurance athletes presentation I went to Thursday. (Click here for post.) Around 11am I was off to my 3 hour ride / 30 minute run brick.
The ride was awesome. I went 52.4 miles in those three hours. The previous two weeks on the trainer I was at 46.5 and 46.67 miles. This blew that away. Maybe the weather and being outside, maybe the boredom of the trainer, maybe I set my trainer difficulty to high but either way I blew away the previous two weeks.
I felt great and followed the recommended calorie intake of 350-400 calories per hour. I wound up taking in 349 calories per hour. I will say that at one point I did puke up a bit of the liquid. I was cruising and trying to eat and then drink. I drank too much and had to burp. Well that burp turned into a vurp which ended with this on my arm.
The puke was all liquid and I felt so much better because I was just trying to consume to much liquid at the same time as I was chewing. The liquid sat in my throat and the top of my stomach. I burped and it came up a little. Burped again and it call came flying out. The test was would I stop or keep going….well I kept going.
The calorie intake I would say was perfect. I never felt too full to keep going and never had a situation where I was hungry. I followed Jeff’s advise to stop taking in calories 15 minutes before the end of the ride. Great advice and it worked to a T.
Once off the bike I was to go for a 30 minute run. I was wearing my new flats (product review coming this week and will unveil name of them as well.) When I first started my feet were stinging a little. I have Renaud’s (just like SUAR) and it takes some time for the blood to get back into my extremities. I ran the first mile in 7:58 and then the blood was there and the paces were kicked up quite a bit and I was cruising. I never felt fatigue, hunger or winded. Just what seemed to be an easy pace until the end. I began to calculate my pace and time and thought I could get 4 miles within 30 minutes. I fell just shy at 3.9 miles but felt great.
Out of all of this brick work today the best part was not the paces or miles but the fact that I was able to help another cyclist out who had a flat. I gave him my CO2 cartridge and he was able to complete his ride. That made the workout perfect.
And I have ended my day with this little dessert. Of course this was made with HoneyMilk. It is a version of a trifle that is made with frozen strawberries, Greek yogurt and granola. Perfect way to end the day.
Here is the monthly and weekly look at my training. One more day of January…..where does the time go? Tomorrow has all three elements again so these numbers will take a tick up and I will finish January with more than 400 miles on the bike and about 120 miles running plus over 20 miles swimming
Swim: 34,150 yards in 13:43:19 or a pace of 2:25/200y which includes rest time.
Bike: 397.75 miles in 23:57:18 or a pace of 16.6 mph (one ride outside all month)
Run: 118.96 miles in 15:50:49 or a pace of 8:00/mile
Calories burned: 43,610
Swim: 8700 yards in 3:16:44 or a pace of 2:22/200y which includes rest time
Bike: 99.45 miles in 6:14:33 or a pace of 15.93 mph (one ride outdoors)
Run: 26.92 miles in 3:35:40 or a pace of 8:01/mile
Calories burned: 11,123
What else happened this week?
–> We have put our house on the market again and we have a great realtor. We have had two showings this week already and I have all the confidence and faith in our realtor that the house will sell this time around.
–> I made a change to my site. Lots of changes and I am thrilled with the look. I have been tweaking with it a bit still and probably will be doing so for another week or two. I have a recommendations selection but I am thinking of changing that to product reviews or even ‘Recipe Box’ and post some of the Athlete’s Plate recipes there for a quick link type of choice under certain items such as Breakfast, Lunch, Dinner, Snacks.
–> Looking to add video channel to YouTube for Cook Train Eat Race that will show me cooking, or inspiring and motivating words. Who knows but I think that is going to be happening.
–> I will be adding more of your blogs to my blogroll. I have neglected you guys for a few days and I feel horrible about it but I should be able to get back at this upcoming week. You have all inspired and motivated me and I love reading your stories so I apologize for not getting there as much as possible this week.
–> I am going to finish up the cookbook this week and get it ready for sale. I will also be doing a giveaway for 10 of them to random winners who are signed up for the CTER newsletter. Sign up for the newsletter and actually increase your chance to win a cookbook. The first newsletter went out today and you can read it [here]
–> I was contacted by Jim’s wife, Michael regarding the nutritional facts of the recipes I have. I happened to think about that fact while on the ride today and will be doing that going forward. It will not be in the cookbook because I want to finish it up but if you have questions about past recipes just send me an email. Who is Jim and his wife Michael you are asking? Jim is the owner of a great blog called 50 after 40 and ends each post with one of the best sayings: BE GREAT TODAY!.
So I am going to end this post now with Jim’s words and tell each of you to be great today and then be better tomorrow.
KEEP SMILING THAT STOTAN SMILE