Run & Bike Brick - Saturday

Run

Time: 0:48:01
Miles: 5+
Route: Around UGA IM Trails
Memories: Matt ran the first 3 miles with me. I begged him to keep running, but no go. Boo.
Fuel: some Shot Blocks right before

Bike After Run

Time: 3:19:34
Max: 33.4 mph
Avg: 15.1 mph
Distance: 50.37 miles
Route: IM Fields down Milledge to Jefferson loop. Up Westminster Drive hill, back around for 2nd loop. Back past IM fields to eastside Barnett Shoals and Whit Davis loop - did that loop twice then back to IM fields. Right at about 50 miles.
Memories: Every single stroke was incredibly hard. I remember being almost dead around mile 8... wow.
Fuel: Whole packet of Gu Chomps, rest of Shot Blocks, 2 water bottles with Heed... Heed definitely wasn't the way to go.

Swim - Friday

Swim at GAC

WU: 500
Main: 6x200 (30 seconds rest in between)
CD: 2
Total Laps: 70
Overall Workout Time: 0:48:06
Memories: I felt sore and slow from the ride sunday, but was a solid workout to get my body back up to speed.
Fuel: None

Bike & Run Brick - Thursday

Bike

Time: 1:43:47
Max: 38.0 mph
Avg: 17.4 mph
Distance: 30.18 miles
Route: IM Fields down to Barnett Shoals to end. Took a left, then did reverse Double Bridges Loop. Tacked on some miles near end to get up to 30.
Memories: Not too many - I caught up with a guy near the end of my ride. I passed him and went fast for a little while, but he smoked me again as he was nearing the end of his ride. I need to remember not to be so competitive, but ride my own pace - it's a LONG race.
Fuel: aerobar dual container with water only. Packet of shot blocks and some sharkies. I don't like sharkies.

Run right after bike

Time: 0:32:41
Miles: 3.8
Route: Around UGA IM Trails then around UGA Ramsey Center
Memories: Got dark on me as I was running out of the trails. Solid run, started to hit a stride around mile 3. Started to feel a slight cramp in right hamstring - slowed down and concentrated on relaxing. Could be from shot blocks.
Fuel: some Shot Blocks right before

Swim - Wednesday

Swim at GAC

WU: 500
Main: 6x200 (30 seconds rest in between)
CD: none
Total Laps: 48
Overall Workout Time: 0:46:06
Memories: I felt sore and slow from the ride sunday, but was a solid workout to get my body back up to speed.
Fuel: None

Run - Tuesday

Recovery run around neighborhood

Time: 0:19:10
Miles: 2.2 miles
Route: Sandstone loop in neighborhood
Memories: Super slow just to get legs moving again from sunday's ride. Hurt a bunch, but was very helpful.
Fuel: none

Bike - Sunday

Epic long ride on Silver Comet Trail.

Time: 4:46:52
Max: 25.1 mph
Avg: 16.7 mph (17.2 if I wasn't in the dark in the last bit)
Distance: 79.97 miles
Route: Started at mile 4 on the Silver Comet Trail, went 40 miles out then 40 miles back! Whew!
Memories: Longest ride I've ever done. Pretty tired around mile 60-70. Got some strength back in the last little bit. Lack of solid food I think was the problem around those 10 miles. Incredible route - mostly flat and fast. Beautiful little trail that just keeps going and going.
Fuel: 4 water bottles. Will only need 3 (aerobar dual container and 1 water bottle to grab on the way out - don't take any with me) for entire 56 race. Removable container filled with Cliff sports mix - found at REI small packet - large container at Atlanta Cycling. Took packet of Shot Blocks and packet of Gu Chomps. Ate them all easily. Might need some solid fuel to eat on the bike during the race.

Run - Saturday

Long run at Westminster with some of the current CC team, Chris Fellows, and some of the Alumni at an unexpected Alumni Run.

Time: 1:13:50
Miles: 7+
Route: All around Koshua Trails
Memories: Was planning to run a workout with the CC team, but they had a meet instead. Ran part of the cooldown with the top 10 guys, then met with Tribble, saw some racing with the other teams and ran 40 something minutes with Chris Fellows, who was incredibly fast - also training for the Augusta half. Afterwards, ran another 2.5 miles with some CC alumni at a very unexpected planned alumni run after the meet. Victory.
Fuel: a few gu chomps.

Bike - Tuesday

Short bike to Matt's apartment

Time: 0:25:00
Max: ?? mph
Avg: ?? mph
Distance: 14 ish miles
Route: Out the back of neighborhood, down Cedar Shoals, over Research, over Riverbend, down Milledge to Macon Hwy to Matt's apt.
Memories: Getting dark at the end - no light on the back of bike, so Andrew Betts was gracious in giving me a ride back to my place. Leg held up fine - no soreness. Didn't feel it at all.
Fuel: Had 2 hot pockets before I got on the bike

Swim - Monday

Back in training. I had a pulled hamstring from the Sunday after my long run (Aug 2nd), so I took 2 weeks off. I'm back in it again, going pretty light at first, but hopefully, I'll build back up into what I've been doing.

Swim at GAC

WU: 500
Main: 200 (50s at SPE 5 pace with 15 seconds rest in between) then 500 slow pace
CD: 50
Total Laps: 58
Overall Workout Time: 0:28:00
Memories: I felt definitely slower, but my legs felt fine. Arms were a little sore afterwards.
Fuel: None

Run - Saturday

Long run at IM Fields - UGA

Time: 1:16:50
Miles: 8+
Route: All around IM fields and trails
Memories: Ran first 5 miles in the early morning, then met up with Matt and ran the last 3 together. Pretty fast pace: around 8:30 mostly.
Fuel: non