Still sore from the race on Saturday. It was icy this morning so I got off work early and did the after work put put run.
I got a side stitch on the run on saturday. I was planning on my track work to help avoid the side stitch from going so fast, but at mile two it came on. I was just starting to pick up more speed and then I turned down hill. I guess a side stitch does not know the difference between running fast flat and downhill. I started a little slower on purpose to avoid a stitch--plus the run was up hill the first mile. I was at 6:35 the first mile so I did not go super fast (I was at 4th in my heat then) and end up third in my heat after the run. I think my long lay off caused the stitch. I will have to look at tapering better. But I had a yucky stomach the whole week before the race and I took off my speed day the week before. I love to be well rested but I have to keep the body use to the intensity of the race.
So I had to run off the side stitch today and did that by about a mile.
Training plan: I just complete one cycle, peaking for this race. Now I start another cycle of base work followed by faster stuff. Now I have to work for Ragnar relay and the spudman, with a couple of road races inbetween--but I will not adjust my training for them. So I need to train for a 10K run and 40K bike and mile swim.
It is back to the base work. I have not not done a long run for a while so I need to build it back up. I don't think I will abandon the speed work completely, I would like to keep doing that to keep a gradual increase in that.
I learned I need to increase my bike base. I need longer 25-30 miles with some hills. Eventhough my bike was comparatively my best event (13 overall compared to 15 overall for the run), this race has more great runners since the swim is so minimal--(that is why I usually do well in these pool tri's, I am decent in all events, but not being great in the swim does not hurt me as much.) I like to bike in the heat and sun and I need to find two hour block of time to do a 30 mile workout and shower and eat or an hour and and a half to workout.
I will go back to longer swims with drilling to keep me from tanking. Even after three years of swimming, I still have to have everything work to enjoy and finish a mile swim without blowing up.
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