This week was my first one back into the marathon training schedule, and while the individual runs were longer the total mileage was actually a bit less than last week. Naturally, there were more aggressive sessions in there as well (including my first LT run since the marathon) and it felt good to get back into the routine. Unfortunately, the weather added a bit of complexity as there was a lot of rain, so I had to move things around a bit.
While the schedule called for a rest day on Wednesday, I didn't want to miss the group session so I went out anyway. We ended up doing almost exactly 7 miles and while it was raining pretty heavily the whole time, it was actually surprisingly pleasant as the rain helped to cool things down a bit. The group was pretty fast this week, averaging a little under 5min/km with a fast spurt at around 4:20/km near the end. I had originally intended this to be a recovery run, but this worked out just as well ;)
Looking at the weather reports, however, Saturday was looking worse and worse so I was a bit worried about fitting in my cycling sessions. I had naturally missed the Wednesday session, and was likely to miss Friday as well so I really needed to get the long ride in somehow. As such, I decided to move things around a bit so that I could do the ride on Sunday when it was supposed to be clear (albeit hot). Had I simply moved the sessions back, however, that would mean five days of back-to-back running so I needed to make some more complex adjustments. Given the 7 extra GA miles I banked on Wednesday, I elected to simply add 2 GA miles to the 4 mile recovery run (moved from Saturday to Friday) and then doing my 12 mile run on Saturday morning.
Fortunately, that panned out and I was able to squeeze everything in as planned. I did do a lot of running in the rain this week, but unlike biking it doesn't really pose a safety hazard so that's not too much of a sacrifice. Naturally, this means that I hit my running target for the week but my cycling mileage was way down (120km done vs 185km planned).
Sunday's long ride went quite well, although the heat and humidity certainly upped the difficulty factor. I was busy in the morning, so I couldn't go out until nearly 3:00 - as such, the sun was shining at full bore, the temperatures were approaching 30C and the 75% humidity wasn't helping either. Fortunately, on the bike you get a built-in 30km/h wind to cool you down so other than going through a lot of water it wasn't too bad. I did hold back a bit to avoid any trouble (averaging only 29km/h vs. the 30-32km/h I usually do for this distance) which probably wasn't necessary, but I didn't want to risk anything.
While I was at it, however, I took the opportunity to check out the Aurora Running Room and ask a few questions about the Triathlon program I was looking at. I already got some great information from another blogger (who is already a participant), however I wanted to get an idea of exactly where the store was located (it ended up being about 35km), as well as getting some more detail about the schedule and how it would overlay with my existing plan. It certainly looks pretty good, but the main caveat is that the seminars are on Saturday mornings which clash with my existing group rides. I was hoping that possibly the rides in the session could replace those, however it doesn't look like they'll be hitting my current mileage any time soon. Still have to think about it a bit, as the swimming sessions would be quite useful but I also don't want to mess up my cycling training either.
The other upside to this was that I was able to top off my water bottles while I was there, so I left with an ample supply to help deal with the heat. After that, I headed south a bit for a ride around Wilcox lake and then took a bit of a circuitous route back home. I managed to get a good 50 miles (~80.5K) in this time around, and it felt quite good despite the heat and humidity I had to deal with. It's looking like the group rides will be back up and running next Saturday, and hopefully we'll be getting in some decent mileage on some new routes ;)
Running: 53.1km (33.0mi)
Walking: 1.1km (0.7mi)
Cycling: 119.9km (74.5mi)
Swimming: 1.4km (0.9mi)
Total: 175.5km (109.1mi)
Year to Date:
Running: 1,348.1km (837.7mi)
Walking: 168.7km (104.8mi)
Cycling: 1,985.8km (1,233.9mi)
Swimming: 3.8km (2.4mi)
Total: 3,506.4km (2,178.8mi)
The upcoming week is looking like it will be pretty decent. While it's going to be quite hot, there isn't a lot of rain forecast so I'll likely be able to stick to the plan pretty well. I will have to make sure that I drink enough fluids, but other than that it will hopefully do a lot to get my body used to this kind of weather so that I can fight my way through the summer ;)
Mon 50K Ride
Tue 8mi (12.9K) GA w/10x100m, 1hr Swim
Wed 30K Ride, 10K Recovery (Group)
Thurs 10mi (16.1K) GA
Fri 30K Ride
Sat 80K Group Ride, 5mi (8K) Recovery
Sun 13mi (20.9K) LSD w/8mi (12.9K) at Marathon Pace
Longer term, I also have to work on selecting some intermediate races this season to act as tune-ups for the bigger ones. The Midsummer Night's 30K in August is likely to be one of them, but I'm hoping to fit in a 10K and at least one more 5K along the way. I'm also flirting with running the half marathon again at the Scotiabank waterfront marathon, however I'll have to see how everything lines up with my training. The triathlon stuff will make these races a little more complicated, but I'll have to see what I can do ;)