Tuesday Track and Group Ride

Tuesday was a bit intense this week but not quite as bad as last week. Tuesday morning was back to the track. GS and Nemo took a break due to some nagging aches. I think it is a smart move. I think they need to race soon and use the fitness they have. You can’t stay that sharp for too long but maybe that is just me.

I jogged over to the track for 8x800s. This is my first Yasso workout since last fall. Yasso’s theory is that whatever pace you run 10x800s is a good indicator of your marathon pace. For example, if you can run 10x800 on 3:15 (min:sec) you should be able to run a marathon in 3:15 (hour:min). Last fall my pace was around 3:08 on the 800s and I ran a 3:13 marathon so I think it is close. This morning, I lacked consistency. I started at 3:20, had a 3:30, and a few in the 3:10s with my fastest at 3:04. It really took concentration to stay below 3:20. It didn’t come natural and I had to consistently focus on opening up my stride and my foot contact. Ideally, this would feel a little more fluid. Either way, it was good to work at it.

Running workout:
2 miles to the track
1 mile warm up
8x800 with 200 recovery
1 mile cool down
2 miles home

Tuesday evening was a group ride from Canal Winchester. Last week, I stayed with the leaders in the A group but I started this evening feeling dead and was thinking that I should have just skipped the workout. Mostly I was grumpy, tired, and hungry. MD and Daredevil were there riding with me so it got better. MD dropped something from his bike early on, Daredevil and I waited for him and let the A lead group go. Daredevil also wanted to cut the ride short from 42 to 30 which I was very happy to do. The ride wasn’t a hammer fest and we enjoyed the rollers through the area. We averaged 18.5mph which was a lot more comfortable than the 22mph we averaged last week.

I was a little pissed that as we were rolling to the last sprint. 2 wheel suckers that I didn’t know kicked after I had taken a long pull and beat me to the line. I was bitching at Daredevil for not helping me make a better set up for one of us to get the sprint sign but in reflection I was a little ignorant about taking such a long pull. I guess that is why I’m not a bike racer.

Now I have to see if I have the legs for 10 miles again on Wednesday. I’ll shoot for the afternoon but I’ll probably end up pretty wet since we have a couple of rainy days in the forecast

Stats
11 mile run (speed work)
30 mile bike (1:40)
156 lbs