Monday, February 28, 2011

Confidence Building Workout and a Week in Review

This past weekend was nothing but outdoors! It was great! High 30's/low 40's temps never felt so good!

On Saturday I saw glimpses of my former self; I did a 2.5 hour OUTDOOR ride followed by a 4 mile brick run. Although this ride was on paper not the fastest ride I have ever done in that amount of time, it did quell a lot of self doubt that I have been feeling about myself on the bike. I saw wattage numbers that I haven't seen since August that I was able to sustain for a short period of time. For me, seeing those numbers and the way my body was able to recover mid ride really boosted my internal confidence.

I wound up with 47.09 miles in 2:31:15 for an 18.68 mph avg. Not bad considering I have 6 weeks left to fine tune the bike.

Then I ran a 4.05 miler done in 31:58 which also helped put down those confidence demons. My splits came out as:
Mile 1: 8:00
Mile 2: 7:53
Mile 3: 8:02
Mile 4: 7:44

I am still finding that I run fastest after a long ride.

The weather on Saturday was in the high 30's, but with little wind. Fortunately I wore some thicker socks so my feet didn't get as cold as two weeks ago. It was a VERY good day!

And even better I got home and my beef roast was done in the crock pot!!!!

All American Dinner!
Sunday's run was prescribed as 90 mins at a steady pace. It didn't turn out to be the best long run ever, but I did pick a pretty hilly course. I got the run in, and that was all that mattered. Wound up with 10.33 miles in 90 mins for an 8:42 avg pace. I actually weighed myself post run and came in @ 140.8 pounds. I'm down almost 10 pounds for the year! I swear I am eating TONS of food!

So this past week was a good one! It was week #8 in the training schedule. Here are my #'s:
Swim: 9000 yards
Bike: 100.27 miles (two outdoor bikes, two on the trainer)
Run: 31.35 miles
~13.5 total hours of training

After this past week, my fears are a LOT calmer now about the 70.3 down in Galveston in April. I know I could do a HIM today if I had to, but I always like to execute all of my future races better and faster than past races. I don't want to do Galveston with the excuse of it being a "training race" or a "benchmark of where I am in the season race." I want to race this one as a "race" that will obliterate my body! I want to go into this one 100% knowing that it will be bad execution that will lead to a bad day rather than my legs not being 100%.

As long as the weather holds up during March and I can get in a quality long ride every week, I think I will hit this goal.


  1. man I need a confidence boosting workout! I had my last long long run yeaterday before the marathon and it was a total confidence breaker- complete with a sprained ankle.

    You are going to kick ass in your 70.3.

  2. Wow man. You will definitely RACE this haha. Your volume is borderline crazy :)

    Glad you had nice enough weather to get outside. Great bike splits and don't worry, I feel with that volume you can eat ANYTHING and lose weight.

  3. Good volume Jon! I had the exact opposite experience on the bike yesterday. Soul crushing wind left me feeling battered and weak. I hope we don't have the same 40+ mph gusts in Galveston 40 days from now!

  4. Awesome job Jon! You're gonna KILL it in April!!

  5. UR totally ON IT bro ! way to go, great training week

  6. WOW you already BIKED outside!! Its still too cold for me! I run in it but Bike, NO! 50 degrees or warmer!! I feel I run better off my bike training as well!!

  7. Sounds like an awesome weekend. Glad you made it outside for a bike ride!

  8. Great week! Jeff better watch out in Galveston! I can just see the two of you going neck and neck down the final stretch. That would be epic.

  9. Dang you posted a great weekend. Hopefully all of march will be just as good.

  10. You people biking outside are really making me jealous. We got 10" of snow yesterday.

    AWESOME Week though Jon!! You are going to rock that 70.3!

  11. Congrats on a great weekend of outdoor workouts. I believe that you will obliterate your Galveston race. I can feel it because you are killing your training!


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