I've recovered from my 90-miler induced hamstring ache, and have a number of new exercises to add to my PT regime.
Looking forward, I feel like if I woke up tomorrow and the Ironman was this weekend, I would be able to finish. It would be rough, but I'd finish. Over the next weeks, I want to bring a little more intensity back to my running so I can feel more optimistic about my dream run pace.
Mini-goal assessment
- Go to 2 Monday bootcamps - Success! I think I've gotten this back in my regular habits.
- Do 1 bike hills workouts with unprecendented 4x trippple hill - Success! I even paced it well so the 4th was the fastest. Having a day about 20 degrees cooler than the 3x hill workout helped a lot
- Responsibly address new leg ache with preventative PT - Success! Some new hamstring exercises and some ART and the acute ache has receded.
- Be independent with a long run on the holiday weekend - Success! I aimed for 10-12 miles, and came in at 10.5. Good enough
- Celebrate summer at 4th of July party - Success! Two parties and lots of celebrating! I managed to miss most fireworks, but that can be a goal for next year.
Review of last three weeks
- 2 Monday bootcamp
- 3 Weds strength training
- 2 Yoga
- Swam
- at 6 swim practices
- 3 times at the outdoor 50m pool. Only once was warm enough to feel like staying in a long time though. Brr!
- Ran
- 3 Monday night run lead
- 2 track practice, only one of which was "track"y, the other was 40 minutes easy
- 10 mi long run on "light weekend"
- 16 mi long run on build weekend
- Biked
- 2 flat workouts
- 1 hills workout, and nailed the 4x hill
- 60 mi on "light weekend"
- 100 mi -New longest! I was on my own (within the group) but felt great
- 56 assorted commute miles
Mini-goals for next build cycle
- Visit Mile marker 21 at Skyline
- Do hilly Gran Fondo 100 miler
- Focus on nutrition
- Celebrate recovery with a camping vacation
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