Hard Weekend - Part I

This morning, I did my hard ride / long run combo for the weekend. I started at the Hatchery and headed up towards Loomis and Newcastle, then to Auburn and back down to Folsom. It was 49.5 miles with somewhere between 2000 and 2500 feet of climbing (I forgot to check before I started the run portion). I averaged 19.1 mph and 204 watts. My normalized power was 223 watts for a VI of 1.09. It was a pretty hard ride.

Then, my training plan called for a 22 mile run with the first 13 at 7:20 pace or better and whatever I could manage for the remaining 9 miles. When I got off the bike, I was a little nervous about the pace, but for the first 5.5 mile portion of the first out and back, I got into a good rhythm. I was holding the pace fairly well on the way back to the car, too. Then I got to the car and swapped Coke for Gatorade in my 2nd bottle and kept on motoring. My mile splits on the run were as follows:

1 - 7:10 - HR 141
2 - 7:10 - HR 141
3 - 7:09 - HR 142
4 - 7:22 - HR 140
5 - 7:19 - HR 141
6 - 7:18 - HR 142
7 - 7:36 - HR 142 (missed the marker)
8 - 7:03 - HR 142
9 - 7:19 - HR 141
10 - 7:23 - HR 144
11 - 7:23 - HR 143
12/13 - 14:43 - HR 143 (missed the 12 marker completely)
14 - 7:21 - HR 145
15 - 7:23 - HR 146
16 - 7:30 - HR 148
17 - 7:45 - HR 145
18 - 7:31 - HR 144
19 - 8:03 - HR 149
20 - 7:48 - HR 149
21 - 7:53 - HR 162 (I think my HR monitor wasn't working well for this mile)
22 - 7:38 - HR 160

There are a few hills on this route in the 2nd half, which caused me to slow a tad. Then, around mile 18, my right hamstring was touch and go and I wasn't sure if it was going to completely seize up. I started popping the salt pills and managed to do OK and hung on to an ~8 minute pace for the rest of the run. The idea behind this workout was to see where I could pace myself for the marathon without blowing up completely. I think it helped me get an idea...