Good Ride

I won't try to get all caught up but I've had some good workouts in the last couple weeks since my last update.

Last night I got home and ran on the treadmill with the fetching Mrs. Williams. Started with 9 minute pace and upped it 1/10th mph every 1/10th of a mile. Ended my 2 1/4 mile run at a 6:40 pace. I know, if you do the math it doesn't actually work but I upped it a full mph a couple of times. My stride actually feels most natural at 7 or 7.5 minute a mile pace but my aerobic system can't take it yet.

Now the real stuff. I rode with the Greco group in Tampa. We did 50 miles. I rode at the front for a total of 1 hour in 3 parts. 212 watts for the first 20 minute pull. 207 watts for the second and 197 for the third. That's 205 watt average for an hour. I was happy with that. I did the whole ride in the 53-11 as a big gear power workout. Heartrate on the front was about 150. I did have more to give but in the shape I'm in I still didn't have the confidence to make it the whole ride at a higher pace. What's hard for one guy is easy for the guy on his wheel. When in the group, not on the front, I was putting out something like 130 watts. The powertap has become my new best training partner. My weight is coming down a little too. I'm right at 160. That's 72.72 kilos for my metric friends. The key to my continued progress is going to be a couple rides during the week so I'll let you know how that works out. The running definitely helps but it's no substitute for riding.