<p>Ok, good stuff, but not too specific on the training tips, so here is my 2 thoughts.</p>
<p>1. Since you went slower than ability, you didn't have a "race" you had a "long day in the suck ass heat". So, recover based on that. Like it was a peak.</p>
<p>2. Make sure you're recovered, I would think by today you should be feeling ok.. If not, keep it easy until you are. PHYSICALLY, not mentally. Mentally, can still be down, but listen to the body</p>
<p>3. Begin another ramp. You have 4 weeks. So a 4 week training cycle with this week being "week 0 easy", then build each of the next 4 weeks after if were ground hog day of the prior 4 weeks before your race. Same deal. Maybe, even, a bit harder.</p>
<p>4. You're gonna have an answesome race aug 13. Get that through your head now. Because mental is huge. You've got a chance to push some more fitness into that body.</p>
<p>5. Deal with the Docs and getting spares. Hell, I have like 10 inhalers all over the damn house. Some are old... real old... I have no clue. But I get a new inhaler every refill I can. But I ONLY use them on race days, or the 2-3 weeks post a cold. Since I don't get "sick" much anymore (my body just beats the virus ass into the ground), I just suddenly have some lung congestion. I use the inhalers to keep my lungs cleared - because naturally, my lungs suck and will take months to clear on their own.</p>
<p> </p>
<p>DO NOT stress over that which you cannot control. Work on controlling it, maybe, but if the day goes down like this -just roll with it. Stuff happens.</p>
<p> </p>
<p> </p>
<p>1. Since you went slower than ability, you didn't have a "race" you had a "long day in the suck ass heat". So, recover based on that. Like it was a peak.</p>
<p>2. Make sure you're recovered, I would think by today you should be feeling ok.. If not, keep it easy until you are. PHYSICALLY, not mentally. Mentally, can still be down, but listen to the body</p>
<p>3. Begin another ramp. You have 4 weeks. So a 4 week training cycle with this week being "week 0 easy", then build each of the next 4 weeks after if were ground hog day of the prior 4 weeks before your race. Same deal. Maybe, even, a bit harder.</p>
<p>4. You're gonna have an answesome race aug 13. Get that through your head now. Because mental is huge. You've got a chance to push some more fitness into that body.</p>
<p>5. Deal with the Docs and getting spares. Hell, I have like 10 inhalers all over the damn house. Some are old... real old... I have no clue. But I get a new inhaler every refill I can. But I ONLY use them on race days, or the 2-3 weeks post a cold. Since I don't get "sick" much anymore (my body just beats the virus ass into the ground), I just suddenly have some lung congestion. I use the inhalers to keep my lungs cleared - because naturally, my lungs suck and will take months to clear on their own.</p>
<p> </p>
<p>DO NOT stress over that which you cannot control. Work on controlling it, maybe, but if the day goes down like this -just roll with it. Stuff happens.</p>
<p> </p>
<p> </p>
