But I'm not complaining - training for my 10th Ironman in my new city/state of Greenville, SC has been so much fun! There is never a shortage of bike routes to keep me entertained and I just love all my running hill courses for running (in addition to being 2 miles from Furman University).
Thursday was a speedy 4400 yard AM swim with 3 rounds of 8 x 100's strong effort and then in the evening, I did a very super duper EZ 4 mile run before my massage.
After a quick stop to refill bottles, we headed down the other side of Ceaser's Head and entered North Carolina. Although we had to adjust Karel's planned route, the ride was still so beautiful. I just love riding in North Carolina - the pavement is so smooth!
Because of our little detour, the ride ended up being a bit longer than planned but we all had enough fuel and hydration and with 2 stops to refill bottles along our route, we finished strong with 5 hours and 20 minutes of riding, 92 miles and 11,000-ish feet of climbing.
After the ride, Karel and Joe ran an EZ 15 minute run off the bike and I finished off my brick with 4 strong miles.
On Sunday morning, we were all feeling a bit beat-up but thank goodness for having others for accountability and motivation. The temperature really warmed up on Saturday and Sunday so it was great for Karel and I do not have to layer-up for our long run.
We all started the run together for the first 4 miles with a 30-second walk break each mile to help wake-up the body and postpone fatigue.
After the first 4 miles, Karel and Joe continued on with a form-focused run (they picked it up the last few miles for their 1:40 run) and I started my set on a very rolling hill course:
Total: 14.82 miles, 2:03, 1100 feet of climbing
Splits from the run:
MS: (first 3 splits/paces are from the 20 minutes at IM effort and the last split is the pace for the 5 minutes strong)
7:31, 8:05, 7:40, 7:07 min/mile
2 min walk
7:44, 8:04, 8:14, 7:22 min/mile
2 min walk
7:48, 7:28, 8:28, 7:13
Last .7 miles - 8:57
By far, this has been my most favorite Ironman journey. I have really enjoyed the challenging workouts and the specific progression of training phases but also, sharing this entire journey with Karel.
I am so thankful for what my body has allowed me to do this season and I am so excited to board our plane to Kona next Tuesday and to race at the 2015 Ironman World Championship in 19 days!!!!