Workouts since Friday:
Friday 10/22 -- Hill workout at Black Hills Regional park with Michelle. Long winding uphills, about .21 miles long, something like that. Ran around 10k pace for each, and it was really hard. By the last one, my legs were wobbling like bowling pins that were struck lightly by a heavy ball.
Saturday 10/23 -- Swam with Michelle and Dirk, around 3000y with a main set of 4x300 descend (4:25, 4:18, 4:10, 4:05), didn't feel great but it got better as the swim progressed. Michelle had her longest swim since starting up again. Biked with Dirk afterward for about 40k in the hilly farmy-lands, shakeout ride with some hill power climbs.
Sunday 10/24 -- Ran long in the morning with Michelle at a very memorable place for me... Greenway trail heading south after Riffleford Road. Way back when, I ran a marathon (28.5 miles) on this trail, after a month of "training". I finished the dang thing and got 9th, but that's a testament to the lack of competition more than anything else! Anyway, in this portion of trail, my good pal Scotty Koonce tore away from me as I struggled to keep up. That's where I met that flannel-wearing goon. And had the most sufferfestacular run/race of my life. Ah, memories. And a primary reason I am boycotting marathon racing. For a long time. Michelle and I ran there, 90 minutes, and it went much better this time. She fell down like 503 times though. In the afternoon I rode a 40k MacArthur/Falls/Oaklyn route with Dirk, going hard and heavy, averaging nearly 23.5 mph, while outputting around 250 watts average during each lead (paceline with alternating 2 mile leads, the usual). I was a little tired at first but woke up halfway through and averaged over 25 mph for the last 10k. We reminisced on how just earlier this year, I was amazed that I could average 22 mph barely hanging onto Dirk's wheel. It's nice to improve.
Monday 10/25 -- Lifted some weights and biked nice and easy with Michelle. Had a good Columbia chat. Met Dirk later for a Prep CUBU masters swim. Main sets of 8x125 and a block of 4x100 on 1:35, 4x100 descend (starting at 1:20) and 2x100 VO2 max effort. We did the descends in under 1:16 for the last 3. On the 2x100, I hit 1:09 and 1:09!! That must be my fastest 100y swim ever. No blocks or flipturns either. Not bad. Dirk hit 1:12 and 1:12 for both, leading to disappointment on his part for not beating me and my colorful swim suit -- maybe next time, Beastman. We both swam pretty darn fast though (for us). Total of 3700y or so.
Our battle in the water. I was Godzilla this time. Dirk was the crab. Accurate representation.