Trying bike intervals following a day at CF of squats to failure does not work.... I had a few rides that my power was low, really low and I just went with what I had for the day. Once the hamstring was healed I ran a min of 30 min a day for 30 days. This was interesting as some days I was so smashed and sore from CF that it was hard but I found that with consistency the running on really sore legs became easier. I ran "long" each weekend in the trails ( when I say long I mean 90min-1:45) and I did trails because I was sore and did not want to see the horrifically slow pace. And Mako and John like trails.
I did have a solid month of riding and running 5 weeks out and was feeling better about the race. 3 weeks prior to Vineman I stopped Crossfit entirely. I really wanted to lay down some solid rides and runs and with Crossfit you just never know what you are going to get.
|Pre race dinner- fun to see C from SD|
My taper was 7-9 hours at the hospital with a few hot yoga sessions and few swims. I recall riding and running but don't know what I did the 8 days prior. It is still a blur. Thanks to Billy's daughter coming down we were able to go to Vineman.
We arrived at our VRBO in Sebastopol on Thursday night with Lisa, Kelly and Donne and it was heaven! Cool temps and we loved our tiny house amongst the apple orchard. Sebastopol is a groovy town with great organic food and definitely a hippy feel. They even have a Whole Foods..we found great food and the 5 of us were super compatible in the house. Friday and Saturday we slept in, swam, did a bit of riding and running, registered and had zero stress. Great friends in a cool place. Love this sport!!! Perfect housemates and it was so enjoyable.
Breakfast 1 and 1/2 pure white bagels (no fiber thank you) toasted with Nuttzo - 600 calories at 6am + Osmo Pre- Load (I also had 2 bottles on Saturday- 1 mid day and 1 before bed)
|Best award ever! La Crema chardonnay!|
Finally it was go time! Did a nice warm up and was ready to go. Gun goes off and I went for it...and within seconds there was a girl sprinting ahead of me and I could not stay on her feet. So I swam my own swim - strong and steady. 27:51 Not bad considering my new swim training. 4 swims per week- 30 min swims. 750 warm up. 250 hard. 10x100 hard. 100 ez 200 hard and out. 2nd out of the swim.
Bike- this course is rollers and it took me a while to find my groove - lot of traffic of bikes + M30-34 were behind me. I did not stress, did not really focus on power, just had a good time and made sure my HR was not going crazy. I never felt great but did feel terrible either. I leap frogged with a guy for 30 miles and that is always fun. Dropped him on Chalk Hill and never saw him again- until the finish and he came up and chatted. Bike: 2:43- not stellar but decent. 2nd place. Nutrition: 2x bottles with Osmo, Cadence and Carbo Pro 250C + 2 bite size bonk breakers (250C) + 2 bottles of water.
Immediately felt great....hoped to break 5:00 but not today. So many fun friends in the finisher's area and it again made me realize that the people and camaraderie is what I really love about this sport. So many cool people - here we are in Wine Country, racing and having fun!!!
So....I took the Vegas slot. IM 70.3 World Championships here I come. 9/8!
|Post race wine tasting!|