I didn't post training leading up to Bayshore or a race report, so it's a two-week post this time.
Taper -
Monday: Open water swim at Mystic Bay. Three triangle loops in the water for 2,670 yards. Breathing cottonwood the whole time.
Tuesday: 5 mile run, race week gear check. Warm up, run through a few gears for three miles, cool down. It was a toasty day but my 4th mile was my fastest mile of the year and I was feeling food about it.
Wednesday: 2,800 yard swim that somehow got recorded as 2,725. Since I had a night meeting I needed to get everything done in the morning and people needed me in the office so I just did my ride on a spin bike at the Y (14.7 miles).
Thursday: I had a 4 mile run so I added on to the Monumental lunch run and called it good. It was toasty out but it was a pretty quick run for an easy run. Downtown has a lot of stops and starts though.
Friday: Swim 1,000 continuous and get out. Drive to Traverse City.
Saturday: Bayshore Half Marathon (see race report)
Sunday: Ride around the Grand Traverse peninsula with David through wineries and orchards and along the shore. A great 30 mile ride.
__RACE REPORT__
I was pretty level headed about the fact that the race was going to be warm going into Bayshore, but I still thought I could try for a goal time. I had a good warmup (I didn't time it, but it felt good and accomplished what it needed to), and was ready for the race.
There was a significant hill in the first mile and then some rolling before a downhill mile and then the course became gentle rolling to flat. I was through the first mile faster than anticipated and the second (downhill) quite fast. I was carrying my sports drink, but ended up feeling like the water stations were a bit farther apart than I would have liked and the cups didn't quite have enough water in them. I did stick with my nutrition plan throughout though.
I was on goal pace through 8, but was feeling the work after 6. Between 7 and 8 the heat was getting to me and my gut was bothering me. After 8 I was pretty sure I didn't have it so I made a pit stop and then I mostly walked the rest of the race.
I had been going for 2:20 (about a 2 min PR), and even with the weather I could have run a 2:24-5 if I had run conservatively early. I really had nothing to lose by going for it though. In the end I finished in 2:36+ and was fine with it. Half marathon finish 68 and my parents got to see me finish. Was hoping for a cooler race in northern MI in late May, but you have to take what the day gives you.
RRCA Central Region Rep Sue Brown Nickerson and RRCA Michigan State rep Scott Fiske were at the finish and Sue got this pic of me and Scott.
Recovery -
Monday: Unplanned rest day. I thought open water swim was still in the evening and we were back from TC in time for that, but then I checked and because of the holiday they did it in the morning. Oops. And the pools closed at 6 PM. So, yeah. It happens.
Tuesday: Easy 5 mile run in the heat, but at least I was in recovery and not doing 200s with the team!
Wednesday: I forgot that when the outdoor pool is open the indoor pool is closed, so I had to modify the workout for the 50m pool, not that I minded since I love the outdoor long course. 2,725 yards (Training Peaks converts it for me). I thought I was going to have to be on the trainer in the evening since the remnants of Alberto were in Indiana, but it cleared up and I went for a windy 15 mile ride.
Thursday: After my meeting I put the bike on the car and headed up to the north suburbs to ride on the Monon but north of the super busy areas. It was a progression ride so having mostly straight and flat was helpful. Once I was off the trail up further north it was WINDY still, but the progression happened. Nearly 24 miles total.
Friday: Late start on a swim, but got it done in the outdoor 50m. 3,100 meters (3,390 yards).
Saturday: Today a friend joined me for a brick. He is training for Steelhead but hasn't done much riding this year. I didn't tell him about the hills on the route we were riding :). We rode 32 miles and then ran 6 miles (didn't tell him about those hills either). It was getting HOT near the end and we walked the last mile. Good training day though.
Taper -
Monday: Open water swim at Mystic Bay. Three triangle loops in the water for 2,670 yards. Breathing cottonwood the whole time.
Tuesday: 5 mile run, race week gear check. Warm up, run through a few gears for three miles, cool down. It was a toasty day but my 4th mile was my fastest mile of the year and I was feeling food about it.
Wednesday: 2,800 yard swim that somehow got recorded as 2,725. Since I had a night meeting I needed to get everything done in the morning and people needed me in the office so I just did my ride on a spin bike at the Y (14.7 miles).
Thursday: I had a 4 mile run so I added on to the Monumental lunch run and called it good. It was toasty out but it was a pretty quick run for an easy run. Downtown has a lot of stops and starts though.
Friday: Swim 1,000 continuous and get out. Drive to Traverse City.
Saturday: Bayshore Half Marathon (see race report)
Sunday: Ride around the Grand Traverse peninsula with David through wineries and orchards and along the shore. A great 30 mile ride.
__RACE REPORT__
I was pretty level headed about the fact that the race was going to be warm going into Bayshore, but I still thought I could try for a goal time. I had a good warmup (I didn't time it, but it felt good and accomplished what it needed to), and was ready for the race.
There was a significant hill in the first mile and then some rolling before a downhill mile and then the course became gentle rolling to flat. I was through the first mile faster than anticipated and the second (downhill) quite fast. I was carrying my sports drink, but ended up feeling like the water stations were a bit farther apart than I would have liked and the cups didn't quite have enough water in them. I did stick with my nutrition plan throughout though.
I was on goal pace through 8, but was feeling the work after 6. Between 7 and 8 the heat was getting to me and my gut was bothering me. After 8 I was pretty sure I didn't have it so I made a pit stop and then I mostly walked the rest of the race.
I had been going for 2:20 (about a 2 min PR), and even with the weather I could have run a 2:24-5 if I had run conservatively early. I really had nothing to lose by going for it though. In the end I finished in 2:36+ and was fine with it. Half marathon finish 68 and my parents got to see me finish. Was hoping for a cooler race in northern MI in late May, but you have to take what the day gives you.
RRCA Central Region Rep Sue Brown Nickerson and RRCA Michigan State rep Scott Fiske were at the finish and Sue got this pic of me and Scott.
Recovery -
Monday: Unplanned rest day. I thought open water swim was still in the evening and we were back from TC in time for that, but then I checked and because of the holiday they did it in the morning. Oops. And the pools closed at 6 PM. So, yeah. It happens.
Tuesday: Easy 5 mile run in the heat, but at least I was in recovery and not doing 200s with the team!
Wednesday: I forgot that when the outdoor pool is open the indoor pool is closed, so I had to modify the workout for the 50m pool, not that I minded since I love the outdoor long course. 2,725 yards (Training Peaks converts it for me). I thought I was going to have to be on the trainer in the evening since the remnants of Alberto were in Indiana, but it cleared up and I went for a windy 15 mile ride.
Thursday: After my meeting I put the bike on the car and headed up to the north suburbs to ride on the Monon but north of the super busy areas. It was a progression ride so having mostly straight and flat was helpful. Once I was off the trail up further north it was WINDY still, but the progression happened. Nearly 24 miles total.
Friday: Late start on a swim, but got it done in the outdoor 50m. 3,100 meters (3,390 yards).
Saturday: Today a friend joined me for a brick. He is training for Steelhead but hasn't done much riding this year. I didn't tell him about the hills on the route we were riding :). We rode 32 miles and then ran 6 miles (didn't tell him about those hills either). It was getting HOT near the end and we walked the last mile. Good training day though.
Sunday: 19 miles of bike loops around Crown Hill cemetery catching up with a friend. Windy but easy miles.
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