This week i just took everything as it came and didn't plan a thing. Overall i trained only 8hrs 45 minutes and every workout felt good. Monday, the day after the race, was a beautiful fall day. I had a light client load and just couldn't help but go for a run. I ran with no plan at all. Ended up running along the promenade in Brooklyn Heights, into Borough Hall park and then about a third of the way up the bridge before i turned around. Kept my pace slow at 9.25mm average and low HR throughout. Don't know when the last time i went for a run less than 45 minutes. Spent a good 15 minutes stretching after.
On Tuesday i had some time between clients and put in just 20 minutes of weights. Focused on back and shoulders. In the evening i rode my bike to prospect park for 3 laps. I had to meet a client for a training run so went early to get in a short ride. Total time was one hour. During the ride i witnessed a cycling accident. Another cyclist stopped first to assist and then i stopped. The guy rode right into another cyclist who was intersecting the road and did not look before he crossed. The injured rider landed on his shoulder and hit his head. Wasn't wearing a helmet. When I arrived the other cyclist was asking if he could call an ambulance for him. He responded negatively. I stuck around to make sure he was coherent and didn't need immediate First Aid. After about 5 minutes he started to feel the pain and listened more to our suggestion to get help. I asked how his shoulder felt as he was becoming aware that the multiple scrapes and slight head injury were not the problem, but that his shoulder was. I asked if he would show me his shoulder. He had a bump, just like mine after my accident but not as severe. Looked to me like he had separated his shoulder. At that point i really encouraged him to at least allow an ambulance to come and check him out. That he didn't have to necessarily go to a hospital (i found out that he didn't have insurance) but if the medics suggested it he should not ignore this injury. I told him a bit about my cycling accident and resulting separated shoulder. Didn't want to freak him out but could see in his eyes he just didn't want to deal with what was happening. I really felt for him and understood what was going on in his mind. Once he agreed to an ambulance i left. The police had arrived and i had done all i could plus i was late for meeting my client. Wish i had thought to give him my business card because i know he's going to want someone to talk to once his diagnoses is made.
Wednesday i did a light workout in my gym. Worked with the trx, cables and free weights. Mostly back but some shoulders and chest as well. Spent a good 15 min on abs and started with some shoulder PT work.
Thursday i had time between clients again so did a circuit of back and shoulder work. 5 exercises and 3 sets. Felt easy which was my plan for the week. After my clients i went for a run downtown because i wanted to do a flat run. Included some fartlek work but really felt easy although my average pace was a bit faster than i would have expected for such an easy run. Pace was 8:52mm and my av hr was only 152. Usually a flat run at 152bpm is more like a 9:10mm. Based upon how my legs are feeling and resulting HR my body is recovering really well from the race. Nice to see.
Friday i took my bike out to prospect park for some laps. I wanted to use a Garmin feature called mark and lap. At a given point at the top of the park i set this feature and the GPS is supposed to mark that spot so that each lap starts and finishes at that point and you don't have to manually pres a lap button. Found that only half of the laps got marked. Not sure what's up with that but will try this setting again. I completed 7 laps. Average HR was 145bpm, speed about 17, cadence about 72. Cadence was actually faster. Noticed that when i'm on a steep downhill and don't pedal that the 0 cadence gets averaged in for the ride. Dont' really like that, but don't think there is a way to adjust that. The last two laps i took significantly slower than the first 5 (was feeling fatigued). Took the big hill at a 50-60rpm pace. Took it easy going home. Overall rode 1:46min over 27.84 miles. spent a lot of time looking at the 4 screens i have set up on the garmin to see if i like the way i've programmed the data to appear. Think it shows everything i want in a good pattern. Easy to read as long as it's bright.
Saturday was my first run designed to test out a pace for my next race. The half iron in two weeks ends with a 1/2 marathon. I have not run a half marathon race in two years so don't have a good history to judge a pace for this race. My thought has been that i should be able to manage a pace similar to my last marathon after finishing a 56 mile bike ride. This of course is dependant on HR as well, but the course is going to be really flat. So i set out over the Brooklyn bridge to the flat terrain of the west side. Set my garmin for a new program with a warm up and then two 30 min intervals. Once i got to the west side and could run without traffic i set the first interval working a little slower 8:25pace and planned to pick up the pace about 10 sec for the turn around. After the 30 minutes i took a 30sec break, had a gel and turned around. The second 30 minute was at 8:19 mm average. My average HR was 162bpm for both directions (the first half was against the wind). This was a good test. For the half iron run i should be able to manage 13plus miles at around 168bpm no problem, so i'm thinking if i start a bit slower (maybe 8:30 pace) and can add a little speed after 3 miles or so and actually exceed my last marathon pace of 8:25. The real question is how to stay motivated during all that without an Ipod. I never run without it. Something i guess i should practice next week.
Sunday i finally fit in a swim. Since the Riverbank pool is closed for maintenance for the whole month my only training options is with TNYA, my masters swim team. Often not a real productive workout but today was pretty good. Trains were messed up. It took me an hour and a half to get to the pool and changed so i missed the 15 min warm up. Most of the workout was freestyle intervals. My stroke was strong and long. Felt real relaxed until about the last 10 minutes of the 1:05 workout. Skipped the last set of butterfly intervals. I don't do butterfly, plus i was freezing. It's going to be impossible to get in any swims on my own before the half iron so will just focus on getting in a team swim one time each week. Just can't pull off two swims a week because i won't get home before 10:30pm from the workouts on week days and i have to get up between 5 and 5:30 am to meet clients. Would like to get in another weekend open water swim but will be out of town next weekend so can't swim with the Brighton swim club. Today's strong swim made me feel confident that if i do stick to just two more quality swims before the race i'll be in good shape for the 1.2 mile swim.