It took me about 3 days for my legs to feel fresh again after the Kinetic Half Ironman. For whatever reason my hamstrings really took a pounding in that race.. its usually my quads that are screaming at me.
After a month of getting up super early for races I finally allowed myself to sleep in till 9am both days. I needed it! I was recharged to put in some solid days of training.
Saturday I took the road bike out for 60 miles. 25 of that happened to be with a rear flat. I've been riding for almost 3 years and this was my first flat. Luckily I brought my repair kit with me. Not so lucky for me was that the tire was so worn down it was shreaded to the tube. I installed the replacement tube and it popped immediately. So I was stuck pedaling home on a flat.. although I was tempted to ask for a ride back. But I was determined to complete my 60 mile training ride flat or no flat.
That was easily the slowest ride home ever. But for what its worth my situation allowed me to soak in the beautiful scenery. The smell of the fresh strawberry fields made me want to pull over a grab some. When I got home I installed a new Vittoria Rubino Pro tire and puncture resistant tube. Also did some maintenance work. I have a feeling my road bike is on its last leg though.. nevertheless I will probably be riding it until the wheels fall off.
After dealing with the bike issues I went out on a 6 mile fartlek run.
Sunday I went out for a 50 mile ride. Then drove out to FLSP for a 10 mile run on Long Creek trail (one of the very few places at the beach with hills, short hills) keeping a 6:50 pace out and a 6:30 pace back. You really can't beat trail running. Then layed on the beach legs in the cold ocean.
Right now I am feeling really good with my bike speed, endurance. Over the next couple a weeks my focus will be on run and swim training.
This Monday-Friday I have to put in at least 9km of swimming and about 30 miles of running to include a tempo run, fartlek run, hill repeats, recovery runs, and a maybe a track session. I may have to hold myself to only 50 miles of cycling during the week.
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