Race Week Workouts

I started my week with writing a race plan. Planning out some of the logistics along with how I intended to approach each segment of the race and setting goal times etc. I did much of it over the weekend and then put some polish on it as the week progressed. Discussions on how to approach the run/walk cadence were had with my coach as well this week.

I got in a couple of pool swims on Monday and Wednesday. Good workouts to keep me focused on my technique there. On Tuesday I did a run and experimented with a 2:30/:30 run walk timing. That didn’t work so good, so I am planning a 3:15/:45 for the race on Sunday.

I flew down to St. Louis and back for a meeting on Thursday so it was a lot of sitting and my neck/shoulders were pretty tight. But it was a beautiful night for a ride. The ride called for mostly easy with three hard 3 minute efforts thrown in there. I selected an out and back near my house and off I went. Things went well, and the second set went a bit longer than 3 minutes because it finished in the middle of a hill so I just kept going to the top and then turned around. Found out later that I had a Strava PR for that hill.

A local friend was doing IMWI 70.3 on Sunday and he wanted to get an open water swim in so I joined him and another guy yesterday morning for an easy 1.25 mile swim in a local lake. The water was chilly, but not too bad with the wet suit.

Finally today I did an easy 40 minute bike ride with just a couple of race pace minutes thrown in there and followed that with an easy 10 minute run using my run/walk race timing. All went well, bike is in good shape, time to head to Winona!