It’s been a long stretch of workouts and no rest days. I’m tired. There’s only 62 days until Ironman Mooseman 70.3. I’m more than confident I will finish, the question is how fast.
I kicked this week off with a brick. An hour and 45mins on the bike followed by a 30 min run. Because the weathermen kept saying is was going to pour & hail yesterday I decided to bike on the trainer. It never rained. In fact it got sunny out before the run. It felt good to run outside and not be wearing layers of clothing too.
I’ve been playing with my nutrition again, especially with these longer workouts. Regardless if I’m training or not I’m a caffeine addict. So I’ve been experimenting with how and when to take caffeine during a race.
For the marathon I used 1 Double Espresso Clif SHOT (2 shots of caffeine) before the race and another one half way. Then usually I’ll take a Citruis Clif SHOT (1/2 shot of caffeine) every 4-5 miles.
Recently I’ve been working out with a small bottle of iced coffee on long bike workouts! I have to say I’m a fan! So I’ll be doing that in some form on race day too!
Coincidentally, Clif Bar has a podcast today about caffeine and how to use it in training/racing.
I did the 30 min run around the neighborhood. I’ve finally found a route that isn’t completely awful. It’s not lake path, but it’ll do.
I have some IT band pain today, I’m going to try and foam roll it out, unless someone has a better idea.
3300 yards in the pool (I left my suit at home)… A one hour force workout is on tap for today.
Oh and this week is race week! I’m running the Shamrock Shuffle on Sunday. I’m running in support of the Chicago Police Department. If you’d like to make a donation click here!
I sent Jen my race plan last night, it basically said “Run faster than last year” …
We’ll see what she says!
Phil Castello 