Tuesday – Tiny Bike and 30k Run

It felt really good not working out yesterday at all. I stayed up a little later than usual last night and then allowed myself to sleep in as late as I wanted this morning. I’d thought of booting it over to the club for 5:00, but crawling out of bed at 6:15 was every bit as nice.

I got into running clothes and headed down to the Computrainer for a quick 15 minute easy spin. Just enough to get the leg muscles going again after that killer weekend of riding around the Ironman course.

I got out the door at about 7:15 or so. The training schedule (yes Willem, by Adam) called for a 3 hour run. Mostly zone 2, but 3 x 10 minute zone 3 bit’s tossed in periodically, just to break it up a bit. I mapped out a 25k route Wellington to Leslie to Mulock to Bathurst, down to Henderson, up Yonge to Murray and then loop back to the house. I watched my heart rate pretty much as it was called. The zone 3 periods got placed wherever the hills happened to be. As I was running along Henderson I realized I was covering more ground than I had expected to. I looped over towards the club a bit and zig zagged around to add on another 5k. I ended up with an average heart rate of 125 (mid high zone 2). A pace of 6:02 and covered 29.5k in 2:58. I’m tired, but not feeling terrible. That’s a better pace and a much lower heart rate than my first run at Around the Bay a couple of years ago. Who knows for sure, but I really feel like, barring any unexpected difficulties, I’ve got a good shot at breaking that 14 hour mark for Lake Placid this year. If I don’t break it, I should be close to it anyway!