I told my coach about this and he gave me a 3 hour ride and a 2 hour run in response. Pure bliss!
I hate riding inside cities and suburbia in general. I like to ride out into the middle of nowhere with as little car traffic and lights and stop signs as possible. Basically the less civilization, the happier I am. Now, I am NOT a hermit, unless I am riding my bike.
So I was directed to head out of Northern Virginia, across Chain Bridge, onto MacArthur and wind my way out to River Road, which is the gateway to nowhere. I did 90 mins out, 90 mins back. PERFECT ride for my rigorous demands :)
My legs on the other hand? NOT what they used to be. Urf. I was mostly ok on the flats, but once I hit the first hill at the end of MacArthur they started mouthing off at me with, "What the F&^@ are you doing! We don't go UP!" They much preferred to ride DOWN.
I turned around here:
|My definition of "out there"|
On the way back I felt stronger than the way out. YES! But...with 40 mins left, the legs started to die. Fortunately it was on MacArthur where it was pancake flat, but they still hurt. Then I got sucked up into a group of roadies and I just hung off the back and sucked wheel till I made it onto Arizona. My legs were pretty toast by the end! I'll take the 55 miles.
Sunday was a two hour run. I wasn't too sure how my legs would respond, but boy did they ever! I had a great run!
My coach gave me a some guidelines for this one: Stay capped @ 150 bpm. With that HR I was like, ok, that will prolly be a 9 min mile average, so I will plan out about 13 miles of running.
The first mile, my heart rate was spiking off the charts! Great, maybe I will be running 10:00 miles at this pace. Then suddenly my HR drops and then stayed consistent from there till the end.
|Isn't that sudden drop bizarre? Happens every time. Anyone know why?|
In fact! I was noticing that I was speeding up and speeding up while my HR continued to drop. At times I was actually pushing it pretty hard to keep my HR up! Of course, I think on that stretch I was slightly running downhill WITH a tailwind, but regardless! I was shocked at my pacing considering how low my HR was compared to this time last year.
Of course, using a fluffy dog as a back pillow and being attacked by three rabid dogs the night before, may have cured my achy legs!