Week 13 is over...17 to go

Last week was a good week of training. Hit all my workouts and finished off the week with a 9.5 mile run and a 64 mile bike ride. I changed my training up a little bit after some difficulty dialing in the speed on my long runs. I had been struggling to run sub 11 min miles on my long runs, but at my race last week I ran a 7 min mile 5k. I thought this was way too much of a change. So I stopped following heart rate so much and started going more by feel. The result was a run that for the first have I paced just under 11 min miles and I wanted to negative split, and I finished the final 50 minutes at just over 10 min miles and after the run noticed that my heart rate barely went up. It was a revelation! Then I did a long loop with Kit Hayes sunday that took us from Carrier park, through weaverville to mars hill, over to marshall and back home along riverside. What a ride! She always pushes the heck out of me so I know I"ll be a much stronger ride for it by the end of the season. She still destroyed me on the climbs, but I still survived them :) Maybe I"ll be able to close the gap by the end of the season. For this long bike ride I took in about 400 calories of need and 400 calories of GU. I went through about 1.5 bottles of water. It was about 75 degrees and calm.