I pushed myself yesterday. I have been wanting to increase my running time to 60 minutes, for days when I am not doing back to back run/bikes or when the pool is not an option. So, I decided I was going to run for 60 minutes straight, or 7.5 km- which ever came first.
I knew I was going to need to speed down because there was no way I would be able to maintain my current speed of 6.5 mph for that long. But I didn't want to drop too low, so I set myself up at 5.3mph, figuring I could speed down throughout the race. (I burned over 800 calories, in case you were curious)
Well, didn't I amaze myself when I came out of without needing to speed down at all! And I did a full 8km in less than an hour- which is huge for me given that just four months ago I couldn't run two km without practically collapsing.
So now I've adjusted my goals in terms of running: 10km in 106 minutes is my first distance goal, with a long term goal of 25km. (5km in 25minutes is still my short term speed goal that I am hoping to achieve by March.)
So now I need to also rethink my bike and swim goals. From my spin class experience, I know that I am really not pushing myself as hard in my bike rides as I need to. I will need to really consider what is a realistic goal that I can do sustainably several times a week (spin killed me for days). I suspect that will be 30km in 60 minutes to start, and then down to 45 minutes eventually.
For swim, I know that I am being massively lazy. Like super lazy. I was a super star swimmer for well over a decade, and my muscle memory for the sport is a little remarkable. So I have been coasting and using it to "cool down" after my longer/more intense activities. But that's not going to fly in a triathlon. So I am going to start actually swim training: 3X a week, at least 45 minutes of sprints, technique work outs, and distance training to ultimately get myself to a 30 sec/lap pace or better. I want to get that 1km swim down to 20 minutes (I'm at about 23minutes), and then up myself to 2km while holding that pace steady.
Big goals for 2015 are starting to emerge, and for the first time in my life they do not threaten me or make me feel overwhelmed. I have never been this strong. I have never been this fit. I have never felt this good. And I want to feel that way forever.