Somewhere between D.C. and S.F…..I normally only blog once per week…yes I have other things to do…but given this painfully long flight and the last two days, I thought I would check in.
For some reason I woke up around 4 yesterday. Out of bed at 4:45, and out the door at 5:15. It was spectacular. Sure, it was still cold (25), but the starry sky was beautiful. I noticed it as I waited for my Garmin to synch up. I hit the road thinking I would stick to my plan for 6 mi. Early on, I felt much lighter and looser than normal. It probably had a lot to do with using the roller last night. I need to do much more of that. By mile 1, and without effort, I was already down to an 8:15 pace. As the run progressed, I felt better and better. So good, in fact, I entertained adding a bit on. By the time I got to the decision point, I was cranking along at 7:30-45, felt great, but realized another mile or so could hamper future workouts. So I decided caution was in order and stuck to my planned route. The next ½ mile was generally up hill. It took a bit more effort, but I didn’t slow down much. Around mile 4, the endorphins were really flowing and I got the pace under 7. Keep in mind that my 10K race pace is somewhere around 6:20. At mile 5, I slowed down to bring it home...It turned out to still be under 8:00. What a great run.
I followed that up with an hour on the trainer. I knew I had a threshold test to do today, so I didn’t want to blow it. After a warm up, I alternated 5 minute periods, 220w seated and 260-280 slower cadence (75-80) standing (FTP is about 275). That went for 35 minutes.
Today I woke up at 2 friggin’ 30 thinking about the FTP test the same way I think about races. It was impossible to go back to sleep. I probably got another 30 minutes of sleep until I got up at 5. After the K.P. warm-up protocol, I dove into the test, stepping up 20w every 4 minutes, starting at 160w. I did this in January and failed after about 30 seconds at 300w, about the same as last year. After I hit 220w, I was sick of the TV, so I put on the iPod and turned the TV off. At 280w the volume went up. Bottom line? I failed after 2 minutes at 320w, a huge improvement over January. That’s my “win” for the day. Total ride 90 minutes.
Afterwards, Christine and I had a good laugh. Now keep in mind I am a total morning person, and she is far from it. I alluded to my win this morning. I said, “What a great ride. I sat on my bike in the garage, it was 39 degrees (yes, inside the garage), I was alone, pushed myself to failure, and all the while didn’t travel an inch.” We triathletes sure are a strange and driven bunch.
I’m looking forward to unleashing this energy on the competition.