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
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~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.

13 comments:

  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.

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  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.

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  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!

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

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

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  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!!

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

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  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.

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

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  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!

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  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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