Catch Me If You Can

Recovery, Rest :)

Ez Recovery Bike 36.41mi

Ez Run up Provo Canyon. 11.09/1:44:35

Ez Swim 2500yd.

Today was just a trying day. I get up at 6am to avoid the heat for a long ride..2.5 hours with hillwork. by 7am I was all ready to go and as usual went to top my tires to 120psi. My back tire was totally flat with an inch long gash in it. The tire had to be totally replaced so we decided to replace the other as well since it is 5 months old. I kept that one for a spare. 

In the mean time, I make a cake for Thomas' birthday from scratch. A sponge cake sounded good. It collapsed in the oven. Never in my life has any cake failed on me! So I make a new cake. This time a Pound cake since it is slightly faster to make (served with berries and icecream.)

At 4pm I go to pick up my bike. Went home and ate, got my gear on,  filled my speedfill waterbottle with Head, Prolytes, and water. 6:30pm, ready to get that ride in in just enough time before it's pitch black outside. I even had my helm and cleats on....and what on earth??? A FLAT!

Two Cakes. Two Flats. In one day.

At that point, I called it a day.

Took the tire in Thurs Morning because, I figured they pinched the tube when putting it in. They should fix it. Sure enough that is what happened. The tech at Fezzari pulled  the tube out and tried to inflate it. Nothing. There was a 5 inch long gash in the tube. He asked if I had heard an exploding sound. And I thought, OMG yes I did. But I didn't know what it was. I was in my house and heard a loud bang, and thought maybe it was a transformer popping. I even checked for broken windows, and a blown out computer. It was that loud. Come to find out, a tube inflated to 120psi will make quite a bang when popped.

So there you have it. My long long Day. :P 

Got up @ 5:45 for coaches group track workout. Mighty early for me. I only get up that early for a race. Well, in the instance of a race, it's more like 4:30a.m.

We did 20x200meters on the track with 1min recoveries..just walked 100meters. The first 17 were hit on 40seconds, the last 3 on 35seconds (was supposed to be all out but I didn't want to go faster, was worried about getting too sore.)

Total miles with 1.25mile walking would have been 5.88 but lets not count walking!

4.63/34:13/7:23pace with wu and wd. Didn't feel too bad, I did get more sore than I thought I would tho. Haven't done 200's in quite a while.

Later I went for a swim. Seriously feel out of shape in the water. I really have only been swimming 1x weekly average instead of 2-3x. 3500yd. 

Supposed to have done quite the workout today but felt sick. I started a ride at 7:30am (SO COLD!) but turned around at mile 2.5. Was feeling really fatigued and nauseated. You know how when you are about to throw up your mouth starts watering? Yeah. Went back to bed and slept/laid around till 3:15. I see the doc on Tuesday, hopefully we can get some things sorted out.

Oh, I guess I should put on here. 5 mile Bike. 

Almost didn't make this group workout. Same as yesterday I ate breakfast and felt like throwing up, weak, and shakey. Decided to go anyhow. Drove the 30min to Saratoga Springs where another athlete in our group let us use his lakeside home as our Transition area.

We swam in Utah lake, it was pretty chilly actually. I brought my wetsuit anyhow since I still need practice swimming in one, Glad I had it. We swam about 20minutes, not sure how far. Around 1000meters I'd say. It wasn't a hard pace.

The Bike was 52miles at 19.6mph. By about mile 40 my crotch hurt so bad, and I was numb at the same time. I wanted to throw up and felt like it was hard to breath. So we stopped for a sec and Heath adjusted my seat. I need to get re fit on my bike, the seat may have slid back over time. I feel pretty stretched out between the saddle and bars.

Lastly, the Run. By this point I was fatigued, a bit low on calories. And it was hot. Good practice tho for Utah Half in two weeks. I didn't run super hard, but a good pace, more so just to get it over and done with. 7.89mi/1:04:12/8:08pace

Nutrition wise, I did get some good calories in, 900 over the 4 hours of endurance. Plus I took in a lot of sodium. 1200mg. I also took in quite a bit of sodium in before and after (another 1600mg.)  Seems to help with the mass water retention after long workouts/races. My goal is 250mg sodium and 200-250cal an hour or so for race day. I will keep playing around with what I take in. The tricky part is the ratio with water..it really depends on conditions. I found it helpful that when I knew I was hungry and the Heed/Water mixture was too thin, I Had a Hammer gel handy I could eat, in the instance I Had too much liquid in my stomach already.

BOY, planning nutrition around endurance is like Babysitting.