T-8 weeks: "Build 1 Week 3 - Personal Records"

Dear Papa,

I'm sitting in my Normatec compression boots, and wow, they are pressing some junk out of my legs right now, I can feel it!

I just returned from the Cherry Blossom 10 mile race here in downtown DC, and I PR'ed my 10k (50:33), my 15k (1:15:53), and my 10 mile (1:21:26)! Super happy with those results! I held an 8:09/mile pace (5:04/km) and was 5 minutes faster than last year!! What a cool improvement with all the training I have put in this year!

There was a really cool moment during the race! I was running behind three super fit women who looked pro; super strong legs, totally defined, lean, athletic. They looked so amazing and strong. And suddenly, I realized I am running with them! Not only with them, but I was about to pass them! I never really think of myself as a runner or an athlete, but I think it's time to shift that mindset and step into some more confidence. There are others in that race chasing me, and with all the pace goals and all the ways I feel so much slower than others I know and run with, I should feel good about where I'm at as well!

Jim and Dara were our race sherpas this morning. What would I ever do without this man? He barely even slept all night, but he got up, packed his support backpack, and got on the metro with me in the early morning hours. So grateful for him, and so grateful for amazing running buddies.

Except for Rachael and Mike, a coach from Speed Development, I didn't run into anybody else, although several people I know were running today. I'm sure I'll see all their achievements on Strava later today!

Today were perfect race conditions: mid to high 60s, overcast, and no wind! It was amazing! But earlier this week, it was pretty cold, and as we have a lot going on at work and some of our dearest friends visiting this week, the only way to get my long bike ride in was indoors.

So, here I am, watching myself through 2.5 movies of the Hunger Games series while doing more than 90 miles and 5 hours of continuous riding on the trainer. It was horrible!

When I started and got through the first hour, I had no idea how I would even finish this. It was a Zone 1/2 workout, so not super hard in terms of watts, but those 30min Zone 2 intervals get pretty intense after a few hours of riding, and wow, indoor always feels so much harder than outdoors. Needless to say, I hope I don't need to do this again soon. I might have a three-hour bike ride on the trainer in the coming week, but at least not 5. I was so glad to get off the saddle at the end of it!

On Thursday, two days after my long bike ride, I had my brick session (bike, and then immediately run). My legs were still quite tired, but I got through a 90 minute intervals session on the trainer okay. When I stepped outside to start my run, it felt like stepping into a sauna. It was so muggy and humid, and the temperatures were around 80 degrees. I was drenched in sweat after only a few minutes, and although that brick run was supposed to be a Z1/2 base run, my heart rate was in tempo zone almost the entire time.

Temperatures are fluctuating quite a bit these days, but I guess that's what April is known for, isn't it? I'm trying to enjoy spring as much as I can before those hot humid summer sessions get the best of me in the coming months.

This week was the last week in the first build block, and next week is a recovery week. My plan was to push all the way to and through the 10 miler, but my body was sending me clear signals this week: I kept feeling incredibly tired and sluggish, especially in the days after the 5 hour indoor ride. So I made a game-time decision and dialed down the hours a bit, which gave me a bit of a taper for the race today as well. It also meant that with our friends visiting, I only made it to the pool once. I will likely add a few of those missed hours and sessions back in to the recovery week next week, as I feel like I've done at least half of my needed recovery this week. I'm also really curious what the legs will feel like in the coming days. I had a bit of trouble with my IT band on my left leg, so I will likely be doing a few strength and mobility exercises for that to make sure it will be okay.

This week in numbers: 1 swim workout with 3,300 yards in 1:00h, 4 bike workouts with 140 miles in 7:45h, 4 run workouts with 25 miles in 3:45 h, and a 1h strength session, for a total of 13:30h - much less than last week and less than it should've been, but I feel good with where I'm at!

Next week will be a solid focus on getting all my swims in plus a bit more, and then add a long run despite the recovery week, as the 10 miles today barely count as long anymore. I will be pushing 16 miles this week!

8 weeks countdown, Papa! I got my new calf sleeves yesterday, I've decided on my running shorts (the ones I was wearing today from Rabbit) and my biking shorts (from Castelli), I got my themed shirt and everything else. Micaela will lend me her bike box so I can try it. The only decision I still need to make is around liquid fuel (as I don't like the brand Ironman is handing out and feel like it makes me a bit nauseous) and which shoes I'm going to run in.

Can't wait, it's almost here!!

With all my love,

Kathrin

P.S. Dear Reader, if you have comments, questions, memories, or thoughts to share, please leave a comment (and leave your name in the comment so I know who it's from). I would love to hear from you!

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