M : run 6.5
T : bike 21
W : bike 16.6
R : run 6.2
F : run 3.6
Sa : bike 65.2
run total : 16.3 miles
bike total : 102.9 miles
This week in running was the first time I ran 3 times in one week since the last week of April, and the first time I ran 6 or more miles at once since the middle of May. I have been icing my foot after each run, and so far it seems to be going well. Monday's run was slow, but not so much on purpose. Since it was a struggle to keep up the pace, I purposely jogged on Thursday. That ended up feeling even more miserable overall, although my lungs were happier. After all that slowness, I was feeling a need for speed, so Friday I went out to the flattest neighborhood in town and did two, one mile sprints, around the loop. I would say the sprints were somewhere around 90% effort, and my "recovery" in between them was somewhere around 75%, and about 3/10 mile. So, not much of a recovery. The second mile sprint was a lot harder than the first breathing-wise. I was really struggling for oxygen by the time I finished it, but I didn't ease off the effort until I had reached the end of the mile. The mile loop only has an elevation gain of 30ft. I ran the first mile in 6:36 and the second in 6:52.
I kept my first two bike rides relatively short and easy this week, because Saturday's ride was the annual Wheels of Hope ride and I didn't want to burn out my bike muscles before my longest ride ever. This ride last year was a mostly miserable experience thanks to lots of rain and my back not being even remotely strong enough for the 58 mile ride. The course was different last year because of a bridge being washed out, but this year it was back to it's intended 65 mile course.
I woke up to thunder on Saturday morning, which was not promising. I had told myself that this year I would let myself wimp out if it was raining. I checked the weather many times in the 2 hours between when I woke up and when the ride was supposed to start, and every time it had a different percentage chance of rain. The ride was scheduled for 8, and at 7:40 it still wasn't raining, so I got ready and went out the door. At 8, the ride was on, and we headed out hoping for the best. I didn't know of anyone else riding the 65 mile, so I was on my own. Then, about 10 miles in, two people I know passed me. They were riding with a couple of other people, and we got a pace line going for the long stretch down into Alderson. We ended up staying together for the whole ride. I tended to pull away on the climbs, but since riding with a group is far preferable to riding alone for 65 miles, I always stopped to wait after the climbs. We pace-lined most of the flats, which made them fly by easier. We stopped at a rest stop around mile 36 for some gatorade and snacks. We ended up finishing the ride in 4:46:14, with 3:46:10 of moving time. 7 miles longer than last year, but only 5 extra minutes of moving time. And we climbed over 5900 ft! Thankfully, it only rained for a few minutes of the ride, and the sun came out for most of it. It ended up being a gorgeous day!
Overall, I was very pleased with my ride. I broke a bunch of my personal bests on Strava segments, and even stole first place on the leaderboard for once section of the 5 mile climb on Snake Run Rd. My lower back did not give me any trouble at all, which was a huge plus. My neck did cramp up pretty bad, and is still a bit sore, but this discomfort is far preferable to the back trouble I was plagued with last summer.