The Long Run and Ride
Earlier in the year two of my training partners decided to sign up for the 70.3 Austin Half Ironman. I have had no desire to race anything longer than an international distance race since my last knee surgery thinking it probably isn’t a great idea to push my knee that far. But like a big fish I bit the hook thinking it would be fun to do the training with my friends and travel to Austin together for the race.
I found out that two of the masters swimmers on HUBFINS Masters were also going to Austin. One of them has done three IM races in the past and he understands the concept of the long run and the long ride. His girlfriend is also doing the race and he is training her. Zone 2-3 ride, train your body to burn fat for fuel. I’ve done some long rides with them – we concentrate on the speed, proper fueling and have nailed them!
My younger friends and training partners are doing their long rides at a much faster speed. They run their long runs at close to their goal race pace. They push the speed on the ride to see how fast they can cover the 60 miles of their long ride. I wonder if this is a product of youth or are they on some kind of training plan that I just don’t understand??? So consequentially I’m not training with the girls at all. This stinks. Why the heck did I sign up for a race distance I had no intention of ever doing again just to train for it by myself.
I run mine at the planned 30-45 seconds per mile slower than goal race pace. One of the shorter runs during the week has the speed work in it. I’ve done all of it on the road, not the track with scattered intervals. More like a speed play workout but with structured times and repeats. As for the bike one of my rides during the week has scattered intervals thrown in to it also for speed work (see below).
I’m anxious about race day. I’ve never followed a training plan for any of the Half IM races in the past like I have this one. My right knee is hurting and I have plantar fasciitis. I feel like I’m falling apart and there is still a month until race day. One last week of heavy training and then the taper begins! I hope this old body holds together until then. Keep your fingers crossed for me!!
The ICEdot Crash Sensor attaches to a helmet and notifies emergency contacts of a crash and your location. Be the first to own one. Sign up for our Crash Sensor newsletter and we'll email you when it's ready to purchase.
