TODAY'S BIKE – 5 hours 10 minutes, 134 kilometers. I started at 6 am. Rode a couple of hours and stopped to refuel. Rode another 2:25 and stopped to refuel. Then rode the last 45 minutes.
Today’s bike was scheduled at 5 hours easy. I did 5:10. It was a great ride. Aside from sore-butt syndrome it was a good, confidence building experience. I feel VERY strong. After five hours in the saddle my legs felt great. No obvious fatigue of any kind. Generally, it didn’t feel like I had done much of anything. That is an awesome feeling. My intensity was a little lower than last week. No real reason for this; I was just relaxing and enjoying the day.
TODAY'S RUN – 30 minutes at 4:55/km. I did the run after supper. Between the bike and run I ate and had a much needed two hour nap. Not needed so much because of the ride as it was that I was running on six hours sleep from the previous night (and 2/3 bottle of wine + 2 beer – making the ride that much more impressive).
My average moving pace was 5:00/km so I was a hair’s breadth slower than I was supposed to be. The best news is that my average heart rate was 144 beats/minute which feels pretty good. I am thrilled to see that heart rate at that pace at the end of my heaviest week so far.
RUN PART II – After my 30 minutes I did 12 minutes of running 3 minutes and walking 1. I set my watch to show heart rate and during the run portions tried to run at about 145 beats/minute. This is the proper way to motivate myself on race day as getting real time feedback on my heart rate reminds me that I can work harder. In other words, pace can be defeating but looking at my heart rate tells me that what I perceive as hard work is not really hard work.
At this point I think my Ironman run plan is to run between the aid stations and take a good long walk at the aid stations – one minute to 90 seconds? My fall back position is run 3 + walk 1. Looking at other people's run times at Ironman they are REALLY slow. I would like to turn in a 4:30 marathon time. Reminder to self: Do not blow yourself up on the bike.
The Week in Review
Swim 2:10
Bike 8:40
Run 3:23
Strength 1:00
Total 15:13
My longest week to date.
Despite my demoralizing interval run on Thursday, I feel really good about this week and where I am at. I feel like I can go forever. And, other than my hips I feel 100%. There are no injuries or twinges of any kind. All is good.
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I've wondered if your moniker of "rambling' is more reflective of your style of prose or your peripatetic nature. I guess it is both.
ReplyDeleteWarmest Regards, and keep up the good work.
Bill Rolston
I find this blog fascinating in it's uselessness.
ReplyDeleteI've been writing comments here for a while now and you never look at them. I wonder why you have them turned on. In fact I wonder if you check to see who or what is looking at it. It appears to be a blog about and for you. Like some kind of vanity project of supreme narcissism or it is almost zen like in that you spend obviously a significant amount of time and detail on it but then like a zen monk labouring over a perfectly formed haiku you set it upon the river never to look upon it again.
I like to think it is the latter, bravo.
Warmest Regards and good luck,
Bill
Is this THE Bill Rolston of Porte Dauphine fame?
ReplyDeleteThere are so few readers of this blog -- all local triathletes as far as I knew until this moment -- that they always tell me when they comment. I checked for a while and then stopped. It's odd that there isn't email notification.
Where are you sailing now Bill?
I'm in LA working in the TeeeeVeeee biz. The office where I work at is right beside the office of Vivid Entertainment. We are literally and figuratively, one step up from Porn.
ReplyDeleteI'm working at a company who does all the software for reality shows like survivor, etc. Literally every reality show.
Doing my part to produce the downfall of western society.
If you want to catch up my email is rolston@redwedge.net or william.rolston@gmail.com. I'd give you my phone number but I'm afraid that someone might use it if I put it here where anyone can see it.
Funny that you should ask, but I was looking to buy a sailing vessel the other day and I found 3 bouy tenders for sail all around 250,000. Do you want to go halfers on one? They are identical to the port boats.
I anxiously await your communication.
Warmest regards,
Bill
PS. it isn't a Kraken that is attacking you it is ..... SHARKTOPUS!
http://www.youtube.com/watch?v=P2HGoR8pSps