- Fri 5pm - drove to meet Geodee and wait for our friend L to arrive
- talked bikes and did my measurements for fun in the meantime
- ~2.5h drive to Kingston to spend the night with L's family - didn't get to bed til midnight
- Sat 6am wake up to hit the road for border crossing and drive to Syracuse
- 10am arrived at race hotel to meet the rest of our posse - registered, shopped at expo, race meeting, etc.
- 1pm - checked into hotel, then drove all over to find agreeable lunch for all athletes/children (no easy task!)
- 3pm - arrive at race site to check in bikes and scope things out. we wanted to swim but weren't allowed in the water.
- 6pm - back at hotel to get organized for the morning
- 7pm - mandatory shopping trip to Target
- 8:30pm - late dinner; this time we did not agree and went to two different restaurants.
- 9:30pm - back at hotel to finish laying things out
- 10pm - into bed only to discover that our roommate snores like a jet engine and there was a rowdy wedding after-party going on next door. NO SLEEP
- 4am - wake up, pack up, check out
- 5am - drive to race site and bundle up because it's freeeeeezing
- 7am - race starts! super exciting!!
- 11:45am - my turn to run... stay tuned
- race, race, race, cheer, cheer, cheer, eat, eat, eat
- 5pm - in the car to head home
- 11pm - home
The race was great and everyone kicked butt. Loved the atmosphere and being there for 12 hours actually flew by. All the awesome people I got to hang out with all weekend made it super fun, even with all the driving and lack of sleep. I would do it all over again in a heart beat. Zzzzzzzzzzzzzzzz.
ANYWAY, here's the training recap for last week:
Monday - bike
Hopped on the new trainer for an easy shake-out spin.
15.0KM - 35:25 - 25.4 kph (15.8 mph)
Tuesday - run x 2 +
5am run with the gang. With a half marathon coming up on the weekend, I wanted to keep the intensity lighter and tagged along on the other girls' paces for a progression run. Added on a little distance before and after.
18.4KM (11.4mi) - 1:46:25 - 5:46/KM (9:16/mi)
Headed out over lunch for wrap up medium-long mileage for the day.
6.7KM (4.2mi) - 35:10 - 5:14/KM (8:25/mi)
We had planned to swim that night (9pm) but I was extremely tired and not feeling so good after work. I felt like I was fighting something and opted to go to bed early instead.
Wednesday - bike + run x 2 + swim
Cold and dark morning bike-mute with Juliana. I was bundled up pretty good but still freezing. Otherwise, it was a nice ride.
34.2KM (21.2mi) - 1:17:36 - 26.4 kph (16.4 mph)
I originally planned to run off the bike when I got to the office, but I was cold and just didn't feel like it, so I decided I would run at lunch instead when it was much warmer.
8.1KM (5.0mi) - 45:01 - 5:32/KM (8:54/mi)
I hopped on the treadmill for a short run after work just to test it out. It felt great, but we really need to hook up the TV downstairs!
4.0KM (2.5mi) - 22:33 - 5:38/KM (9:04/mi)
Then to the pool for an easy swim...
1000m ~20mins
Thursday - run
I met the clinic group Thursday evening for a planned 8K MRP (marathon race pace) run. I don't even know what my goal MRP is these days and wasn't sure how to tackle the run, so I just latched on with a group somewhere in the middle. We started on the slow side and gradually picked it up with another girl who wasn't sure what she wanted to do that night. We ended up finishing with a strong tempo pace.
17.6KM (10.9mi) - 1:33:47 - 5:19/KM (8:33/mi)
8K (5mi) MRP/tempo @ 4:50/KM (7:46/mi)
Slept in and missed meeting my buddies, but managed to put in a recovery run before work anyway.
10.0KM (6.2mi) - 1:00:19 - 6:01/KM (9:41/mi)
Saturday - rest
travel, shopping, race prep, expo, etc. - all sorts of awesome as listed above
 |
| with geodee at the race expo! excited much?? |
Sunday - run
Ironman Syracuse 70.3 Relay
21.1KM (13.1mi) - 1:43:49 - 4:55/KM (7:54/mi)
race report to follow....
WEEKLY TOTALS
Total Run Time: 7:46:54
Average Run Pace: 5:26/KM (8:44/mi)
Total Bike Distance: 49.2 KM (30.6 mi)
Total Bike Time: 1:53:01
Average Bike Speed: 26.1 kph (16.2 mph)
Total Swim Distance: 1000m
Total Swim Time: ~20 mins
Total Training Time: 9:59:55
Definitely a lot lighter on cycling and swimming, but my tris are over for the season and I have a marathon coming up SOON so that has to be the priority. I can't risk over-extending myself to fit everything in. I'll be playing it by ear for the remainder of this training cycle and fitting in a ride or swim when I can, but not stressing when I can't.
24 comments:
I was so tired I couldn't even read this whole post... J/K! Looking forward to the race recap!
So awesome.
What. A. Week!!
Love all the photos as always.......but you know I love that TM one most. ;)
Your training week: AWESOME! Syracuse: AWESOME! I can't wait for the next one, so when is it, like nine months away? Jeez.
that does sound like an exhausting weekend!!!! geez, get some sleep woman!
pretty sure you forgot to say "Kicked half marathon ass" in that "cheer cheer cheer, run run run, eat eat eat" sentence.
i'm w/ morgan...holy cow!!! can't wait to hear about the race!
Simply amazing yet again! I can't wait to hear about the half... what a great time!
My goodness, you're a busy lady!
You're a machine!!
How do you like your trainer? I've been thinking of getting one for winter rides. Can you simulate hills? Or is it more like a spin bike??
WooHoo! Can't wait to read the race report.
How do you like your new treadmill?
Hah, seriously - exhausting just to read about that weekend's agenda! Huge week over there :) Can't wait to read about the race!
Your life is so full of so much living! You are crazy amazing.
Can't wait for the report! Did your 13.1 mile race (yeah, just read G's post) say 1:43. Wow! awesome and that's not even a PR for you is it?
You need to tell your boss that you need a day off to catch up from the weekend. I'm sure he/she would understand!
Crazy weekend! Another impressive week of training Marlene! Can't wait to read the full recap from the weekend!
:)
I seriously need a nap after reading this. Holy cow lady, excellent job!! :)
Holy! That's quite a weekend! Can't wait for the race report!
Another big week! How did you even get to 4 miles on the treadmill without some distraction? I know I would seriously struggle. I think it's because I have runner's ADD.
Another excellent week! How'd I miss a 70.3 relay? Cannot wait for that report. Well done girlfriend!
Dang, you totally blew your 13.1 goal out of the water for the relay! Great job! Can't wait for the recap.
Oh man -- thank goodness for daily mile otherwise i think it would be hard to keep all those rockin stats straight! Sounds like a fun-filled weekend to finish up a really great week!
Sounds like an amazing weekend!!!!!
fun! so this IM 70.3 was as a relay, next stop is all you, right? :)
Another awesome week of training! Glad you like the new treadmill. It helps having the TV that's for sure.
Easing off the swimming and biking sounds like the best plan with another goal marathon on the horizon for you. Good luck! You train smart!
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