I know, I know ... No Pictures = Didn't Happen.
So this week's recap has lots of pictures!
I'm still riding high on training volume and keeping speed low except in swimming. My right hamstring, the one that was injured two months ago, seems to be holding up fine but is still noticeably tighter than the left one. Will it ever be the same again???
The week began with Monday being a rest day.
TUESDAY: AM Group Swim Workout - 2650 yards incl. 6x100 on 2:00 (1:49-50) and 16x25 all-out sprints on 1:00 (:21-22). OMG, where's slow lane?! Left photo: Me and Coach Eric Nielsen, husband of masters swim superstar KPN and a swim guru himself.
PM Hill Run & Core - 6.4 mile run with a steady 500-600 foot climb one way. First hill workout in a while (9:58 avg pace). I really should run more hills.
WEDNESDAY: Long Brick - 54.4 miles on the Kona IM bike course (16.4 mph, ~750 cals consumed) followed by an 8.2 mile run (10:01 avg pace, 2 gels gulped). Miles 6-7 run at race pace (9:00). A beautiful day, better nutrition and a negative split run!
THURSDAY: AM Mid-Long Hill Run - 12.4 mi run with a 2 mile long 600-700 foot climb in the middle (10:41 avg pace). Made it to the top w/o walking but the view was hazy due to the VOG :-( Should have brought more than one gel. Big hills make me hungry!
PM Pool swim - 2850 yds incl. 6x200 Pull, 4x50 Paddles on 1:00 and 12x50 Free on 1:00 (:54-55). A good swim workout for tired legs.
FRIDAY: AM Open Water Swim - 30 min easy ocean swim along the Kona IM swim course. Conditions were much calmer this week but recent shark sightings further north on the island have kept me swimming with fins or else I'd probably chicken out altogether. Damn that Jaws movie! Lots of pretty fish around to make it fun, though.
PM Easy Bike Ride & Core - 34.5 miles on the Kona IM bike course (15.6 mph).
SATURDAY: AM Long Run - Another super slow, time-on-feet 4-hour run, but faster than last week, 21.5 miles (avg pace 11:10). Miles 18-19 run at an 8:37 avg pace. YOWZA!
PM Recovery Pool Swim - 1700 yards (400 Free, 400 kicking with fins to loosen up ankles after the run, 4x200 Pull/Free, 100 Stroke). Who knew 1700 yds could seem so short?!
SUNDAY: AM Open Water Swim - 1.2 mi on the Kona IM swim course with two other women who were also wearing fins. Took us about 50 min with lots of breaks along the way to wait for the slowest swimmer. NOT me :-)
PM Swim Lesson, Spin & Core - One hour lesson with Coach Eric (KPN is out of town) in their Endless Pool working on form and getting videotaped. Worth every penny! 15 mile spin on an exercise bike to help legs recover from the long run yesterday.
Swim 11,712 yards (6)
Bike 104 mi (3)
Run 48.5 mi (4)
Other 1:20 (3)
Two weeks until the first of my two week-apart marathons. One more week in paradise!