Independence Day is a good holiday to not have any demands and declare my own independence of sorts. I was able to sleep in much later than I would on a typical Wednesday and I met my training partner to swim at 10:00 this morning. It was a hot, sunny morning and the pool was crowded. I had to share a lane but it was manageable. This morning we swam 3,000 meters. With the half iron distance triathlon in early September, swimming long once a week will help with endurance. The swim for the long course is 1.2 miles which is just over 1,900 meters. Today we tried a new workout. After a 1,000 meter warm up we swam 19 x 100 meter repeats with 20 seconds rest. The goal is to maintain race pace throughout all 19 sets. I was able to do that for the first 10 and then my arms felt the burn. I made it through the workout with my 100 meter times varying between 2:02 and 2:11. Alternating this workout with another one where the main set is 1,900 meters will help build endurance and strength.
After swimming we spent an hour in the sun making sure to give equal time to our front side since we had plenty of time to get sun on our backs while swimming. Being able to lounge for an hour and chit chat was such a treat. I was feeling tired from the swim and my legs were sore. My speed run workout yesterday morning is working – the goal along with getting my legs to turn over quickly is to strengthen the muscles that work it. My quads were burning when I woke up this morning. I still had a bike ride to get in today so I went home and did something I rarely get to do – I took a nap for an hour. It was fabulous.
Feeling refreshed from my nap I changed and headed out on my bike. I took my tire to the bike shop yesterday to be fixed. My flat was a result of my tire blowing, not just my tube. Apparently my brakes are rubbing the rubber of the tire a bit. When I added my racing wheels last year I also had to get carbon fiber brakes, the brakes need to be adjusted for my “training” wheels. With this in mind, I was cautious when I would have to brake today on my ride. Fortunately I ride the country roads with very few stops, when I did have to slow down I would feather the brakes slowly. I also added a new section to my ride that a friend of mine suggested when I saw him at the race on Sunday. He lives in the sub-division next to mine and rides it frequently. It was the hilliest ride I have been on this summer – but it was fun. As always, what goes up, must come down and although the climbs were challenging (especially with my sore legs) the downhills were thrilling. In all I road 25.5 miles and was able to average around 15.5 miles per hour. For my first time on this course and my sore legs, I was satisfied.
So I spent Independence Day in a very independent way. A rare day where I did not have to be somewhere (other than the pool) or be accountable to anyone else (other than my training partner who was doing the same as me). A reminder of the blessings of our freedoms being an American in the USA. I don’t ever want to take for granted my ability to write here exercising my freedom of speech and all of the other freedoms many countries do not have. Happy 236th birthday USA, may freedom continue to ring.