I'm really glad I decided to skip the Shamrock Shuffle last week as I doubt it would have been a good final run test with the weather conditions.
Instead I raced the Bunny Dash 5k yesterday morning with a few other local Endurance Nation members. This was the inaugural year for this race and it went over pretty well, I will likely head back next year if it fits in my schedule.
The weather was about ideal, upper 30s, only a slight wind and sunny. There were about 400 people registered for the race and the field didn't look nearly as competitive as the half marathon from last month.
I started out in the second row back and with in the first quarter mile there was a pack of 5 of us running in the lead. The first two guys were quickly increasing their lead and I looked at my watch and realized I was around 5:10 min/mile pace, so I backed off and let everyone go a little. I really wanted to try and hang with them, but my goal was 5:28 miles so I knew I had to hold back.
Well, it paid off as, I caught the 4th place guy right before mile marker one, and then passed 3rd place around 1.5 miles. The problem now was the leaders were long gone and I was alone for the rest of the race. Both first and second place came in close to 15:30...that is around a 5:00 mile pace.
I held my pace though and finished 3rd overall and 1st in my age group with a 16:59 at exactly my goal pace of 5:28 min/mile.
Therefore my vdot at the end of the Endurance Nation Out Season is just over 60. Looks like I have until September to pick up about one more vdot point and build up my endurance.
First Long Ride on the New Bike
After the race I went home and took my new tri-bike out for my first long ride of the year. Thanks to some great feedback from Rich, Patrick and Jim over at Endurance Nation the fit felt great. In fact I road 3:07 and I was in the aero bars for over 3 hours of it easily with no discomfort, other then my butt and neck which is normal this time of year.
I was able to get in some FTP intervals and then hold close to 85% of my ftp for the rest of the ride. I have my power tap set up now so I cannot see my speed while I ride to force me to only pace myself on power.
I got home and checked the totals... 210 TSS, .82 IF and I covered a little over 62 miles in 3:07 all after a 5k PR. Last year in peak shape right before a 2:29 half ironman split I was riding the same loop for 3 hours and typically covering 57-59 miles.
I have about 11 weeks until Ironman 70.3 Kansas and will losely be following the Endurance Nation Basic Week plan with the addition of a few more runs. As the weather permits I'm going to start getting out on Saturdays and Sundays for more 3+ hour rides in to start building up my endurance, but I'm also going to continue to focus on getting a few quality bike and run workouts in during the week. Ideally I would like to meet my ftp and vdot goals for the year by June, therefore allowing me to really shift my focus from June to August on endurance and execution.