First part of Saturday's brick was a 40mi ride with tempo. I chose to ride a 20mi out/back on Rt. 28. Another goal of this ride was to practice hydration/nutrition, as my inability to properly do either reared it's uuuuugly head at Luray. Ride went well, although it felt awfully hot/steamy outside. I was sweating buckets, must've been really humid or something. My aerobar armpads were caked with sweaty foam. Yuck. Avg'ed around 220w for the ride, which is just about a low-tempo wattage, and I threw in several high-tempo efforts throughout the ride. However, I don't think I drank enough. I had 2 bottles but I only drank about one and a third of them... For 40mi on a humid day I should be polishing off both 16 oz. bottles. Oops...
The run started off well enough, hitting 5:40 for the first mile that was slightly downhill. I wanted to make the first mile a fast one, but that was a little slower than I wanted. Then I turned around and the uphill 2nd mile started to hurt. I wasn't cramping for once, thanks to the EFS shot I took (thanks to my man Matias who recommended it), but I felt pretty dehydrated. I definitely didn't take in enough water for the heat (it was up to 90 at this point). Mile 2 clocked in at 6:20. Oof. Should've been closer to 6:00. Mile 3 was half up and half down... and a way too slow U-turn in between. I took this mile a little easier as I didn't want to knock myself back out like earlier in the week, so I jogged in a 6:30. I was a little more tired than expected by the 40mi tempo and didn't hydrate properly, but I'll accept a 6:14/mile effort for training. Good workout, but I still have work to do with properly hydrating myself.
Sunday "just" featured a run, an 8mi build, starting easy and finishing hard. I wanted to do part of it with my GRC teammates, but they run too fast for my easy pace, so I ran the first 4 with PMurph from Old Anglers Inn (the eventual finish destination for the main GRC group) with the intention of meeting GRCers at the 4mi mark and finishing with them. We ran smooth, building from a 7:30 mile to a 6:58 by mile 4. After waiting a couple minutes I saw Texabama Paul screaming down the towpath, announcing his 5:50 pace to me and Patrick. I decided to jump in with him and we bombed (well, that's how it felt to me) down the canal. The next 4 miles went by quick, and we hit all 4 miles between 5:50 and 6:00. It wasn't easy, as running fast on the towpath never is, but my HR was stable, maintaining a comfortable tempo. I started falling off a bit in the last half mile but I pushed myself back up as I felt slightly ashamed.... This guy Paul has been running this pace for nearly 18 miles!! Surely I can do it for a measly 4.5!! Christ! Ok, he's a potential US Olympic Trials qualifier, but still! But I finished the run strong and didn't kill myself to do so. After being unsure of my run strength a few days ago, I'm feeling much better about it now.
That was a good and hard weekend. An even tougher week (this one) lies in wait, starting tonight at Masters practice. It's only a couple weeks until Nation's!