In no way do I feel I got lucky or slacked my way through two great performances at Knoxville and Williamsburg half IMs with 2nd place overall amateur female and overall amateur female winner, respectively but I knew I had more in me and for some reason I wasn't allowing myself to be "all-in."
I choose all-in.
This restraint that I put on myself to not be "all-in" until I reach 8-10 weeks out from my upcoming Ironman is something that I knew I needed to have going into IM #10 and at this point in my athletic career.
Amazingly last week, I instantly felt a difference in my training.
100 mile ride (120 miles for Karel) followed by a 5.5 mile run
I was able to ride "with" Karel for some parts of the ride but when we would climb up a mountain pass, he would often regroup with me after he got to the top (or bottom). After we descended down Ceaser's Head, we parted ways and Karel extended his ride for 120 miles and I finished with 100 miles. This was only my 2nd 100 mile ride since moving from FL and Karel and I both felt really strong.
1 mile easy
Somehow, with a good state of mind (and good fueling/hydrating on the bike), I managed to run 7:45 min/mile average for the strong, which was a bit challenging considering it was past 2pm and it was well over 90-degrees.
Thankfully, "only" a 90 minute run on my schedule and all low-stress. Although I only run on hilly terrain (my hips don't do so well on flat roads), it was an enjoyable 10.3 mile run which included a little over 1300 feet of elevation gain.
Karel had a RETUL fit later that morning so after his run/walk (he is slowly returning to running after his foot injury 9 weeks ago) he got to work and then we had some Jacksonville friends coming through town who raced Lake Logan.
After everyone left, Karel and I had some work to do for 2 hours and then we headed to the Furman pool for a swim:
1500 (buoy/paddles/ankle strap)
3 x 500's descend 1-3 from 75-85% w/ 45 sec rest