Great Week/Race

Sunday: Run-3.5 miles/TM: 41.05. Bike-TM:2:07/DST:34.87/AVG:16.3
Monday: Crossfit
Tuesday: Crossfit. Bike- TM:1:26/DST:19.2/AVG:13.3
Wednesday: Crossfit. Run-3.o miles/TM:30.06. Bike- TM:42.47/DST:12.98/AVG:18.2
Thursday: Off/Travel (Doctorate Symposium)
Friday: Bike-TM:2.07/DST:37.26/AVG:17.4
Saturday: Rockcastle Duathlon (5K Run/16.5 Mile Bike) Run: 29:47/Bike:51:38 (Afternoon recovery ride w/ Cole - TM:1:29/DST17.6/AVG:11.4

Great week of training. My training partner convinced me to go compete in a Duathlon so I planned out my week according to what I needed to do. I have been running more often, but I wanted to shock my system a little so I got in a few extra runs during the last 10 days just to make sure the mind and body knew what to expect. The bike stuff I approached with my usual plan and mileage for the week. I did the intensity work I needed. The only wrinkle was I had to be in BG all evening on Thursday for a Doctorate Symposium and didn't do anything productive.

I had the 4 am wake up and the drive to Renfro Valley, KY Saturday morning. Living in the Central time zone can suck for the eastern time zone early race starts. My training partner Toby Young did the driving and we arrived in time to register, stage our bikes, and take care of a few pre race rituals. I had no intention of trying to kill my self on the run, my motto is "slow and steady wins the race". I felt like I was passed by everyone, I hoped to run a sub 30 and I did so I felt good when I hit the transition. I was one of the last to get on my bike.

The trouble with this 16.5 mile course was that it was more like a road race course. The first two miles were nothing but climbing, serious little chain ring climbing. Once again I followed my plan and took the first two minutes to spin and find a comfortable cadence until my "cycling" legs came back around. Then the hunt was on. By mile 3 I had caught 3-4 people, and then one after another I was knocking people off. I think the heat and the climbing was affecting people. But I honestly felt great. I just hammered away at the pedals.

As I approached the last mile I was feeling so great, I was in that "good" pain place. I stopped my clock at 51:38 for 16.7 miles at a pace of 19.4mph. Considering all the climbing I was very pleased. My unofficial total time was: 1:20:85, I felt great, had a solid run, and killed it on the bike. That afternoon, my other training partner, my son Cole took me out for a 17 mile recovery ride. It was exactly what my legs needed.

The increased activity on the blog has helped my motivation, thanks for the focus boys.

L3-Live, Learn ,and Lead
Schmidty