Saturday - 35 mile group ride at the Y. 5 miles from the house makes it 45 miles total. It was a windy day, and the wind always seemed to be in our faces. I pulled two groups together, which was pretty tough. It meant a sustained 22-24 into the wind. I stayed up and did not go aero, since my goal was to pull people up to the next group, not blow them away. I was successful, but found that once I grouped them properly, I had no legs to pull the whole group when it was my turn, and that the people I had pulled where pretty fresh, so I ended up dropping back for a bit. All in all, I successfully burnt up my legs. I am ready to do it again next week!
Sunday - I hadn't been on a long run lately, so, long run - again at the Y. I have to say here that having a place that has regular workouts that is so close to home is awesome. I didn't realize how much time I spent driving to different locals. I will still drive to them, but it is nice to get the bulk of my long workouts done and be home by 10. 8 miles may have been pushing it for me. I had really only done 4 max since my race in September. So that is an increase of... wait for it... 100%. I should stay here for a couple weeks before I slowly ramp up again. That last mile was a doozy, and I really had to concentrate on my form. Head up, arms pumping, pelvis straight, light pitter-patter of feet.
Monday - ouch. hard to walk. my calves are way tender. 10 minute run, weight circuit, then 40 minute swim. 3 to a lane was a little crowded, but I managed. I must be getting better at swimming. Even being sore and having just done weight training, I felt pretty strong in the pool.
Monday evening - Y-Tri group. Plyometrics, 1.5 mile run, then spinning. I don't know if I should feel good or bad, but I guess I looked like I was having too easy a time, because I was asked to crank the tension two times. ouch. It is all good. I pushed as hard as I could. What doesn't make my calves explode out the back of my legs only makes me stronger, right?
Today is a rest day due to the fact that I don't want to get injured, and I need a rest day. Otherwise, I would go all "Fists of the North Star" and that would be bad.