This past week started with a good ol' kick in the keester! Coach Luke was short and to the point - don't miss any runs this week. I listened up real good (did not miss a single run) and there were 5 days in a row of running. I did do 2 of those runs on the elliptical machine, but those were coach approved. This past week was also a huge volume week, 17 hours in total - only 14 about were coach sanctioned. I kinda went over a bit on the swim and bike. None the less, i feel great for the volume involved and there was some intensity. All of the 2.75 of running was hard. The bike involved 2 cyclo-cross races. So, it was more than a leisurely stroll for most of the week.
Mentally, i have started preparing for the race with some course recon, putting thoughts to race strategy and visualizing a strong swim, a hard steady bike and the run of the year. I like to put down on paper some self talk words to remind me of what to do in the swim, bike and run. So far, i have:
Swim - strong, stick (to stay close to fast feet), reach, catch.
Bike - push it, clean is fast (to avoid mistakes and lose time).
Run - fast feet, turnover, looking strong, push thru it (pain).
I have also been planning my on-course recon by borrowing a GoPro camera to film the bike course when i pre-ride on the Thursday before the race. This way i can sit back and review the video, plan my attack and not have to be out on the course to do so. Since the race has changed venues for 2011, there are 2 guided pre-rides of the entire course (or at least i hope/believe it is the whole course). This is new as previously there was no opportunity to ride even a kilometre of the bike course. I plan to take advantage of the pre-ride.
Had some fun at the Wed nite cross race this week ...
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