If you constantly find yourself thinking negatively or expecting yourself to achieve your high expectations in training and on race day, reduce the negative and pressure cooker thinking and replace it with positive self talk and process driven, in the moment thinking. Understanding that adversity increases your belief that you can respond positively to difficult, uncomfortable and tough situations, I encourage you to not fear adversity, especially when a setback occurs during those "why now" moments.
For some reason, Karel and I both felt off on the bikes. The bumps on the road felt bumpier than before, it was hard to feel comfortable and it was just one of those rides where we both felt blah. BUT, we continued on with the workout.
MS: 3 x 20 minutes at half IM effort as
(5 min <65 5="" min="" rpm="">95 rpm, 5 min <65 5="" min="" rpm="">95 rpm)
6 min EZ in between65>65>
1 x 20 minute half IM effort (choice cadence)
Off the bike, it was time to run. Our run was very effort specific and we performed it on the rolling terrain outside of our neighborhood. We have been doing more effort specific runs and I really enjoy them because they go by fast as you are constantly thinking about what you are doing and what is next. Of course, our hilly terrain makes it nearly impossible to go by pace when we run so the effort specific workouts are more practical for our training. Although I can't keep up with Karel, we did out and backs on a stretch of road (with two turns and two u-turns) so it was nice to see each other throughout the set. I always get a boost of confidence when I see Karel running.
Brick run workout: 10 min build to half ironman (HIM) effort
5 min HIM effort, build to strong
EZ cool down jog
This run was very specific to the location where we were running so it is a bit hard to explain but I will try to do my best.
Now that you understand the location (park with a ~.3 mile loop trail around it and a .66 mile uphill road), I can explain the main set:
~4-5 minutes (or 2 full loops) around the park
Climb to the top of the hill steady/strong with the last 20-30 seconds very strong
Then run down the hill but still keeping a steady effort w/ good form
Then back into another 2 loops or 4-5 minutes around the park to start the next round.
The climb took me about 5:30 to complete and another 5 minutes to run down and then we ran about 4.5 minutes around the park so each interval lasted about 15 minutes. Thomas finished each climb about 10 seconds ahead of me but we ran the downhill and park section and almost 1/2 each climb together. It was awesome to have him for motivation to not give up.
Did I mention we had no breaks in between those 4 rounds?
I actually gained a lot of confidence in this workout, thanks to seeing Karel looking so strong and having Thomas as my rabbit/running buddy. I was also super impressed with how my legs were able to run well after the main set, especially on our rolling terrain back home. Although this workout was very challenging, I was so proud of my body for staying so strong throughout the entire set.
After over 7.5 miles of our main set, we had another few miles to get home which gave Thomas and I 1:50 total running, 13.4 miles and almost 1200 feet of climbing. Karel, the speedster, had about a mile more on us since he finished the set before us and ran a little extra and also covered a little more in the park loop during those 4-5 minutes.
And to finish off the weekend training, a 4000 yard swim on Sunday afternoon. As usual, it's always hard to get to the pool but we always feel better when it's over.
Pre set: snorkel and fins
1 x 200
2 x 150
2 x 100
2 x 50
All with 10-15 sec rest (building effort as the duration decreases)
500 buoy - smooth
6 x 75's at 90%, strong w/ 15 sec rest
300 buoy - smooth
10 x 50's at 90% strong w/ 10 sec rest
300 buoy - smooth
12 x 25's at 90% strong w/ 5 sec rest
300 buoy - smooth