I'm back in Austin and working out. It doesn't get any better than this. I follow my routine no matter what so, today that meant a tempo ride on the bike at my planned 70.3 pace and effort. I was supposed to ride for an hour and a half but I don't think I'm fully recovered from my trip related stress so I stopped at an hour and five minutes. I didn't feel bad per se, but I could feel the stirrings of leg cramps which says to me my diet in D.C. was less than optimal. That is no surprise. While I was in the nation's capital I noticed that though there was an impressive array of restaurants, the quality of the food wasn't what I was used to finding at home or in the Bay Area. So I was forced to make some compromises concerning both the quality and the quantity of the food I chose to eat. Add to that the stress of air travel and you have a formula for an injury if you aren't careful. Plus I hadn't been on my bike in almost 10 days.
But while I was riding I felt stronger as far as the effort I was able to maintain. I think this was evidenced by the heart rate numbers I was seeing. I was able to keep an average pace of 20.5 mph with an average heart rate of 150. This is about 7 beats lower than the last time I did this tempo workout and it was about 5 degrees hotter. So I'm not complaining. I'm pretty sure it was all the walking and hills and in D.C. that did it. I guess I need to thank Marci and Ryan from Salt Lake City for running me into the pavement for this improved fitness. "Thanks guys. You rock!"
After my ride I made it down to Jack and Adams to pick up my packet for the race this weekend. I just want to say, when you have good swag, you almost assure yourself of your race filling up. Jack's Generic has good swag. Decent tee shirt, cool SweatVac running cap, and organic coffee. Sweet!