I could not have asked for a better long ride/brick today to give me a major confidence boost going into the Redman Full Aquabike next week. Everything that was tough last week felt *almost* easy today.
I did the Tour De Pink Century, but smartie Anne, somehow missed the finish line and ended up logging 101.75 miles in 5:42 (moving avg of 17.7 mph). I followed that with a 5 mile, 45 minute run. I never got truly uncomfortable on my bike today and I can tell that all of the time in the saddle is starting to pay off.
I was really nervous when I started my post-ride run, but I could tell immediately that my legs felt great, especially my calves which bothered me last week. My knee felt great too, so I think the time on the foam roller is making a difference -- I highly recommend spending some QT on a foam roller while you are watching your favorite TV show.
The second best part about today's ride was that because it was an organized ride I did not wear my iPod and yet, I managed to keep myself entertained, despite the fact that there were long stretches where I didn't see anyone (at least in a race there is a lot to look at). That also meant I did my run without my iPod too :)
Oh, and my legs feel great tonight!
I am excited and nervous about Redman next week, this will be my longest race yet, plus the short run I plan to do should be me at about 8:00+ hours on the course. This is my last race before IMFL and I am hoping it will be a good exercise to prepare me mentally for what I will feel like coming off the bike in Panama City Beach.
Finally, congrats to all of the IMWI finishers! IMFL is the next Continental US IM! 8 weeks to go!
Mileage for Week Ending 9/13/09
Swim: 7400 yards in 3:00 [2 workouts]
Bike: 150.2 miles in 8:29 [4 workouts, 2 bricks]
Run: 37.5 miles in 5:47 [5 workouts, 2 bricks]
Total Time: 17:17