Runner Leana

...sometimes with a little swimming and biking thrown in...

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Weekend In Review 07.20.2015

July 20, 2015 By: Runner Leana

Well my friends…somehow or other we have made it to race week!  The Calgary Ironman 70.3 is this Sunday.  Let’s recap the last two big weeks of training, shall we?

Race Week

I seem to have some bad luck on my final longest training rides these days.  Last year I got a flat tire on the drive out to Banff for my last 180K ride before Boulder.  This year for my 110K ride I had planned to drive and start my ride from a friend’s house even though I’d be riding solo.  Luckily at the very last minute I changed my mind and decided to ride straight from home so Neil could have the car if need be.  I made my way to Highway 8 and started to ride the 70.3 course in reverse.  I was all smiles at 55K, the halfway point of my ride!

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I snapped a photo just after I turned around and then continued on my way, excited to be riding the final portion of the course as I’d experience it on race day.  Not a minute after I started rolling I noticed my rear tire was flat.  I had run over a tiny piece of metal the size of a finger nail clipping.  I changed the tire and as I was shifting the gears on my bike to get my chain out of the smallest ring my cable snapped.  I was stuck in the smallest, hardest gear in the back…perhaps not the most rideable situation.

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I was so thankful that Neil had the car as he was able to come out, rescue me and take me to Bow Cycle to get things fixed.  I was extremely disappointed that my ride had ended my earlier than I would have liked, but grateful that this happened before race day!

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Luckily the techs at Bow Cycle were able to swap the cable out pretty easily, but I mentioned to them that I’d been experiencing some squeaking from my bottom bracket lately.  It was probably a good thing I had brought my bike in as the bottom bracket needed to be replaced.

I had hoped to “make up” my ride on Sunday but I awoke to thunderstorms and rain.  A ride was not going to happen today…  I might have preferred to stay home and write off all workouts after getting the news about Finlay, but luckily my friend Tara suggested meeting up at the Calgary Oval for our long run.  I was grateful to have the company on a 2:15 long run.  Running for that long on the track must build some mental toughness, right?

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The weather last week wasn’t all that great with plenty of scattered thunderstorms and rain in the evenings.  In the past I would have been tempted to let those rides go but now I really wanted to make sure I nailed my workouts.  I figured my coach has a plan and I need to execute that plan instead of slacking off during taper.  I sucked it up and put the trainer tire on the bike and rode indoors.  In July.  Sigh…

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On Saturday my coach gave me a fun little workout…a 30 min run with 10 min at tempo pace, followed by a 50K bike.  The idea was to simulate what it would feel like running through T1 and getting on my bike right away.

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The run was awesome!  It was also a beautiful day for a bike ride.

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I felt really strong on the bike and had a great ride.  Although I only got in one 90K ride and that was back on July 7th I feel ready for the race.  I’ve done the best I can to prepare and as long as I’m smart about how I ride on race day I believe I can execute a good bike.

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On Sunday I had a 70 min run to knock out with some 1:00 peppy intervals in the middle.  My legs weren’t feeling super peppy to begin with but I’ll chalk that up to tapering.

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Now it is time to work on my race plan, make sure I stay well hydrated and focus on healthy food choices.  It is hard to believe the race is almost here!  Today I’m joining Tara from Running ‘N’ Reading for her Weekend Update Link Up.

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Comments

  1. 1

    Crystal says

    July 20, 2015 at 12:58 pm

    Good luck! Have fun 🙂
    Crystal recently posted…New stuffMy Profile

    • 2

      Runner Leana says

      July 21, 2015 at 7:51 am

      Thank you Crystal!
      Runner Leana recently posted…Challenge Yourself – Ironman 70.3 St. George 2016My Profile

  2. 3

    Tara says

    July 20, 2015 at 1:09 pm

    You’ve made it, Leana! The hay is in the barn, as they say, and I know you’re going to do great!! WOO HOO!! I can’t wait to see how it goes; with they have online tracking during the race? Thanks so much for linking up with the blog; wishing you all the best this week as you prepare for the big day!
    Tara recently posted…Weekend UpdateMy Profile

    • 4

      Runner Leana says

      July 21, 2015 at 7:51 am

      Thank you so much for the good luck wishes Tara, I really appreciate them!
      Runner Leana recently posted…Challenge Yourself – Ironman 70.3 St. George 2016My Profile

  3. 5

    keith says

    July 20, 2015 at 2:49 pm

    Looking forward to seeing you at the start and finish line!
    keith recently posted…Wetsuit butt shotMy Profile

    • 6

      Runner Leana says

      July 21, 2015 at 7:51 am

      Thanks Keith! I’m looking forward to seeing both you and Michelle out there. No doubt you will both have a great time!
      Runner Leana recently posted…Challenge Yourself – Ironman 70.3 St. George 2016My Profile

  4. 7

    lacey says

    July 20, 2015 at 4:17 pm

    Great job on your workouts. I didn’t know getting a flat tire on a bike ride happens so easily. Maybe bc I only go around my development when I ride bike. I can’t even imagine running on a track that long. Way to go!
    lacey recently posted…Soleus Running Watch: What Do You Think?My Profile

    • 8

      Runner Leana says

      July 21, 2015 at 7:52 am

      Thanks Lacey! Its funny, as a kid I used to ride my bike and I never worried about flat tires. I didn’t realize they were a thing until a few years ago!
      Runner Leana recently posted…Challenge Yourself – Ironman 70.3 St. George 2016My Profile

  5. 9

    Kelli says

    July 20, 2015 at 4:30 pm

    Good luck at the race! Glad you got the bottom bracket of your bike fixed. Enjoy the taper and be confident in your preparation 🙂
    Kelli recently posted…Would you eat a pint of ice cream in a 5K?My Profile

    • 10

      Runner Leana says

      July 21, 2015 at 7:53 am

      Thank you so much Kelli!!
      Runner Leana recently posted…Challenge Yourself – Ironman 70.3 St. George 2016My Profile

  6. 11

    Kaella On The Run says

    July 21, 2015 at 11:11 am

    Your workouts always impress me! Even though they don’t always go as planned you still show how committed you are!

    GOOD LUCK!!
    Kaella On The Run recently posted…Training For The NYC Marathon- Week 2 of 16My Profile

    • 12

      Runner Leana says

      July 24, 2015 at 12:52 pm

      Thank you Kaella!!
      Runner Leana recently posted…Challenge Yourself – Ironman 70.3 St. George 2016My Profile

  7. 13

    Susan says

    July 21, 2015 at 12:26 pm

    Have a brilliant race Leana!! Definitely good to get the bike sorted out before the big day! Can’t wait to hear all about it 🙂
    Susan recently posted…Trail Race Added!My Profile

    • 14

      Runner Leana says

      July 24, 2015 at 12:52 pm

      Thank you Susan!!!!
      Runner Leana recently posted…Challenge Yourself – Ironman 70.3 St. George 2016My Profile

  8. 15

    Leigh says

    July 22, 2015 at 10:48 pm

    You’ve definitely put in the hard work and are going to rock your race this weekend!
    Leigh recently posted…Scenes from the weekendMy Profile

    • 16

      Runner Leana says

      July 24, 2015 at 12:52 pm

      Thank you Leigh!!
      Runner Leana recently posted…Challenge Yourself – Ironman 70.3 St. George 2016My Profile

who is runner leana?

6 x Ironman Finisher, 11 x 70.3 Finisher, geeky engineer and recent MBA grad.

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2020 SOAS Racing Ambassador

2020 SOAS Racing Ambassador

Oiselle Volée Ambassador & Canada Regional Leader

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Ironman 70.3 Oceanside

blogging since April 2007

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