BIKE: 27 miles in just over 2hrs. The Son of DBHs group ride. Just over 3700ft climbing.
I came into this ride tired and wary of going too long or hard. I purposefully didn't bring running shoes or enough fuel to ride long. I planned on about 2hrs and that's it. It. No More. 27 and Done. I'm Tapering, remember?
The start of the ride was rough, I took a long time to warm up. But with 30+ cyclists in the group, all new roads to see, and hills ahead I was soon grinning like crazy. How could you not love this!?!?
The ride was described as "decidedly unhammerlike", and we kept it there. I rode with a few others also tapering for next weekend. My legs were too shot for hammering too much, but I managed up all the hills in granny gear just fine.
The only problem was on Huntersford Rd, where on a descent I slammed into a pothole. Too late to bunny hop or swerve, I hit it head on. BAM! Water bottle flew out. Loud clank from the bike. And the quickly recognized Pfffffffttttttt of a blown tire. Luckily JB stayed with me, and the tire was still OK. I was sure something else would break--frame, wheel, drivetrain. Luckily for the bird, just the tube. Luckily for me too!
As much as I love climbing, I hate descending! I'm a chicken for some reason on the big downhills, riding the brakes and being cautious. Guess that's not a bad thing, especially when curves, gravel, and other cyclists are around me.
I finished the ride wanting more, but knowing better. The others took off for a run and I longingly watched them take off. But 16+ miles in the past 2 days? Enough for me! Besides, I had to pee since the beginning of the ride and a gas station was still a few minutes away!
Monday, May 31, 2010
Sunday, May 30, 2010
Memorial Day weekend, part 2
RUN: 10.2 miles in 1hr 40 mins.
BIKE: abt 8 miles in 30 mins.
Although I was dumping water into me all yesterday afternoon and last night, I don't think I was caught up in terms of hydration. I debated my plans for the day. Not whether or not I would run, but when. Go early and beat the heat? Or go a bit later after I've had some time to drink more? I opted for the latter.
I was still burnt out with some mental fuzz, but after a few chores around the house I took off. It was a bit after 10am and already abt 85F. Hot and humid but a light wind and a few clouds to take the worst of it off. I left without a clear route in mind, but it didn't take long to realize that I needed to stay under trees and close to a water source. I decided my turn around would be the FP VC, 5 miles away.
I was wearing down by 2 miles, thirsty by 3, and pouring water over my head by 4. My right food started hurting (wore the blue Guides, apparently not rated for long runs) between the 1st and 2nd toes. This spot hurt from yesterday after riding, likely a carry-over pain.
The FP VC was 5 miles on the nose, and while there I ran into the woman from the Carondelet pool!! She was there with her family. I didn't recognize her at first, and in my loopy fatigue I struggled a bit to remember. What a surprise to see her again. And what an uplift for the run. One thing I love about this sport is the insta-friend, quick-to-find common ground I frequently encounter.
I didn't hang out long, I had to keep moving. For all the heat, dehydration, and misery I was feeling, I was feeling pretty good. I walked a few times when I needed to and didn't force the issue, but at the end of it all I was enjoying it. 10 miles came and went slowly, but they went!
I ended the session with just half hour on the bike, doing this one indoors just in case I did eventually run into problems. Mental fuzz, no other way to describe it. Slow thinking, walking into things, dazing out. My feet kept hurting, still between the 1st and 2nd toes. I thought about icing them, but didn't in the end.
One more day to the weekend!
NUMERICS: Weekly total: 13hrs 18 mins
SWIM: 6800y in 2.37hrs 3.86 miles!
BIKE: 112 miles in 6.42 hrs
RUN: 30 miles in 4.53 hrs
BIKE: abt 8 miles in 30 mins.
Although I was dumping water into me all yesterday afternoon and last night, I don't think I was caught up in terms of hydration. I debated my plans for the day. Not whether or not I would run, but when. Go early and beat the heat? Or go a bit later after I've had some time to drink more? I opted for the latter.
I was still burnt out with some mental fuzz, but after a few chores around the house I took off. It was a bit after 10am and already abt 85F. Hot and humid but a light wind and a few clouds to take the worst of it off. I left without a clear route in mind, but it didn't take long to realize that I needed to stay under trees and close to a water source. I decided my turn around would be the FP VC, 5 miles away.
I was wearing down by 2 miles, thirsty by 3, and pouring water over my head by 4. My right food started hurting (wore the blue Guides, apparently not rated for long runs) between the 1st and 2nd toes. This spot hurt from yesterday after riding, likely a carry-over pain.
The FP VC was 5 miles on the nose, and while there I ran into the woman from the Carondelet pool!! She was there with her family. I didn't recognize her at first, and in my loopy fatigue I struggled a bit to remember. What a surprise to see her again. And what an uplift for the run. One thing I love about this sport is the insta-friend, quick-to-find common ground I frequently encounter.
I didn't hang out long, I had to keep moving. For all the heat, dehydration, and misery I was feeling, I was feeling pretty good. I walked a few times when I needed to and didn't force the issue, but at the end of it all I was enjoying it. 10 miles came and went slowly, but they went!
I ended the session with just half hour on the bike, doing this one indoors just in case I did eventually run into problems. Mental fuzz, no other way to describe it. Slow thinking, walking into things, dazing out. My feet kept hurting, still between the 1st and 2nd toes. I thought about icing them, but didn't in the end.
One more day to the weekend!
NUMERICS: Weekly total: 13hrs 18 mins
SWIM: 6800y in 2.37hrs 3.86 miles!
BIKE: 112 miles in 6.42 hrs
RUN: 30 miles in 4.53 hrs
Saturday, May 29, 2010
Memorial Day holiday weekend opens
SWIM: 2.5 mile swim in NT lake, 1hr 27 mins
BIKE: 50 miles in 3hrs
RUN: 6 miles in 53.5 mins
This could take a while to summarize. But I'm tired so maybe it won't!
I slept in and had a fast breakfast. On top of that, I didn't drink much water in the morning. Plenty of opportunity, still didn't do it. This strongly contributed to what happens later.
The swim was fantastic, and went according to plan. I taped my ankle and it stayed in place. I had water and a gel between loops 2 and 3 which may have helped avoid cramps. I stayed calm, with a low HR and steady rhythm. My OWS abilities are a complete turnaround from last year. I'm not fast but I'm able to do it. On top of that, all I had to drink furing the swim was a few ounces of water.
The bike started about 40 mins after the swim. I needed time to get some fuel and water in me, and although I tried I probably didn't get enough. The ride started out slowly--I spotted a small chunk of rubber missing from my front tire. Who knows how long it's been there, but now that I knew I couldn't ride on it. But who carries a spare tire? Tubes, yes. Tires, no. The bike experts from BS/LS suggested the dollar bill fix--a piece of tough paper between the tube and tire to prevent the tube from expanding through the hole. So my Allstate Insurance card, a plasticy flexible paper was sacrificed for the repair. It expired Monday anyway.
As always, the flats were windy, always a headwind or crosswind regardless of direction. At least it seems that way. MC and TH were with me, and we set a comfy pace. My goal was to work on my bike-to-run nutrition. Of all the days to test a new a new sugar for the bike: CarboPro. 200 calories, 50g carbs, and nothing else. No protein, flavor, or electrolytes. I had it in my 2nd bottle, planning to use it in the 2nd half of the ride.
Between the wind and heat, I lost water fast. The aero bottle with cytomax emptied in the first half of the ride and I moved to the CarboPro. It did have a slight flavor, a blecky sort of bland pleasant-ness, if that makes any sense at all. If I were to try it again, I would have added a Nuun for flavor and electrolytes, but I don't think I'll be trying it again. It made me thirstier! It left my mouth dry and shriveled-feeling. That may have been due to the lack of salts in the drink. This was a problem. On top of that, I ran out of water. I carried enough for the planned ride (under 3 hrs), but gave some away to a rider thinking I'd be OK. And when the actual ride was closer to 3.5 hrs, I came up short.
Otherwise, everything was great. I'm still mashing a bit in the headwinds which had my feet hurting by mile 45. The tire repair held up. I thought my arms or back would be tired from the swim but they weren't. The only issue was the water situation. I was dry and had 5 more miles to go. Doesn't seem like much, does it? At the final turn, only 1.5 miles to go, my HR shot up to 170+ even though my effort didn't. My heart had that leaping feeling, a fluttery beat that was a combination of dehydration and heat and stress. When we got back to the truck, I was cooked. It wasn't a good time for a run, so we decided to skip the brick run and maybe get it in later when the heat of the day was off.
Water, water, water. I started dumping it in. But nothing coming out. Started eating Nuuns, grapes, and Powerade to get everything rebalanced. I was feeling better by 5pm and went for a run. I've already shown that I'm pretty resistant to dehydration, and that I can get pretty dry and still function. That's not a good thing, I'm not saying I'm proud of it either. But I ate some honey (tired of gels) and took off for TGP.
The honey didn't set well at first, but with some water the discomfort went away. I was feeling surprisingly good, and help a nice sub 9 pace. Waiting a few hours after the ride was the best decision, instead of a slog through the heat I instead had a strong run. By the time I finished, I was wiped with waves of heat coming off me. More water, water, water.
Still drinking water and more water. Still rebalancing. I messed up the nutrition today! What happened? Didn't start the morning off right. Didn't drink much around the swim. Didn't bring enough on the bike. All easily fixed, and I'm happy to have worked this out with a few months to go.
But didn't I learn this lesson already?
BIKE: 50 miles in 3hrs
RUN: 6 miles in 53.5 mins
This could take a while to summarize. But I'm tired so maybe it won't!
I slept in and had a fast breakfast. On top of that, I didn't drink much water in the morning. Plenty of opportunity, still didn't do it. This strongly contributed to what happens later.
The swim was fantastic, and went according to plan. I taped my ankle and it stayed in place. I had water and a gel between loops 2 and 3 which may have helped avoid cramps. I stayed calm, with a low HR and steady rhythm. My OWS abilities are a complete turnaround from last year. I'm not fast but I'm able to do it. On top of that, all I had to drink furing the swim was a few ounces of water.
The bike started about 40 mins after the swim. I needed time to get some fuel and water in me, and although I tried I probably didn't get enough. The ride started out slowly--I spotted a small chunk of rubber missing from my front tire. Who knows how long it's been there, but now that I knew I couldn't ride on it. But who carries a spare tire? Tubes, yes. Tires, no. The bike experts from BS/LS suggested the dollar bill fix--a piece of tough paper between the tube and tire to prevent the tube from expanding through the hole. So my Allstate Insurance card, a plasticy flexible paper was sacrificed for the repair. It expired Monday anyway.
As always, the flats were windy, always a headwind or crosswind regardless of direction. At least it seems that way. MC and TH were with me, and we set a comfy pace. My goal was to work on my bike-to-run nutrition. Of all the days to test a new a new sugar for the bike: CarboPro. 200 calories, 50g carbs, and nothing else. No protein, flavor, or electrolytes. I had it in my 2nd bottle, planning to use it in the 2nd half of the ride.
Between the wind and heat, I lost water fast. The aero bottle with cytomax emptied in the first half of the ride and I moved to the CarboPro. It did have a slight flavor, a blecky sort of bland pleasant-ness, if that makes any sense at all. If I were to try it again, I would have added a Nuun for flavor and electrolytes, but I don't think I'll be trying it again. It made me thirstier! It left my mouth dry and shriveled-feeling. That may have been due to the lack of salts in the drink. This was a problem. On top of that, I ran out of water. I carried enough for the planned ride (under 3 hrs), but gave some away to a rider thinking I'd be OK. And when the actual ride was closer to 3.5 hrs, I came up short.
Otherwise, everything was great. I'm still mashing a bit in the headwinds which had my feet hurting by mile 45. The tire repair held up. I thought my arms or back would be tired from the swim but they weren't. The only issue was the water situation. I was dry and had 5 more miles to go. Doesn't seem like much, does it? At the final turn, only 1.5 miles to go, my HR shot up to 170+ even though my effort didn't. My heart had that leaping feeling, a fluttery beat that was a combination of dehydration and heat and stress. When we got back to the truck, I was cooked. It wasn't a good time for a run, so we decided to skip the brick run and maybe get it in later when the heat of the day was off.
Water, water, water. I started dumping it in. But nothing coming out. Started eating Nuuns, grapes, and Powerade to get everything rebalanced. I was feeling better by 5pm and went for a run. I've already shown that I'm pretty resistant to dehydration, and that I can get pretty dry and still function. That's not a good thing, I'm not saying I'm proud of it either. But I ate some honey (tired of gels) and took off for TGP.
The honey didn't set well at first, but with some water the discomfort went away. I was feeling surprisingly good, and help a nice sub 9 pace. Waiting a few hours after the ride was the best decision, instead of a slog through the heat I instead had a strong run. By the time I finished, I was wiped with waves of heat coming off me. More water, water, water.
Still drinking water and more water. Still rebalancing. I messed up the nutrition today! What happened? Didn't start the morning off right. Didn't drink much around the swim. Didn't bring enough on the bike. All easily fixed, and I'm happy to have worked this out with a few months to go.
But didn't I learn this lesson already?
Friday, May 28, 2010
A Friday off
DAY OFF. From training anyway, I've got a long list of To Do's.
Well the day has finally come! One year ago I got the news that the lab was moving, it's been a long year but I wouldn't change it if I could. I learned a lot about myself in the last year!
I've been putting things off for the past 6 months that really need to be addressed. The first on the list is Me. Isn't that funny to say, I'm already selfish enough to sacrifice everything else for training, and I want to focus on Me? But most everything I did had a Deadline hanging over it like a cloud. I'd go somewhere and be thinking "but I should be at work", and never really threw myself into what I was doing. I'm finally going to quit being stressed everyday with today's date hanging over my head. I'm going to get back into a normal schedule and relish what I'm doing. Quit eating in such a hurry, sleep peacefully, read a book, stuff like that. It's been a long year.
Next up is DH and family. Poor DH catches the brunt of my stress every single day. He's probably glad to be in NY right now! My family just doesn't hear from me much. And I have so much to say!
Right up there with family is friends. Friends beyond training with them. Actually spending time with them. Last nights's swim and dinner was exactly what I needed. They remind me of who I am, who I want to be, and why I enjoy multisport so much.
Not to be ignored is the house. So much work there, all put off since January. The list for the house is overwhelming, but at least it doesn't have a deadline.
Well the day has finally come! One year ago I got the news that the lab was moving, it's been a long year but I wouldn't change it if I could. I learned a lot about myself in the last year!
I've been putting things off for the past 6 months that really need to be addressed. The first on the list is Me. Isn't that funny to say, I'm already selfish enough to sacrifice everything else for training, and I want to focus on Me? But most everything I did had a Deadline hanging over it like a cloud. I'd go somewhere and be thinking "but I should be at work", and never really threw myself into what I was doing. I'm finally going to quit being stressed everyday with today's date hanging over my head. I'm going to get back into a normal schedule and relish what I'm doing. Quit eating in such a hurry, sleep peacefully, read a book, stuff like that. It's been a long year.
Next up is DH and family. Poor DH catches the brunt of my stress every single day. He's probably glad to be in NY right now! My family just doesn't hear from me much. And I have so much to say!
Right up there with family is friends. Friends beyond training with them. Actually spending time with them. Last nights's swim and dinner was exactly what I needed. They remind me of who I am, who I want to be, and why I enjoy multisport so much.
Not to be ignored is the house. So much work there, all put off since January. The list for the house is overwhelming, but at least it doesn't have a deadline.
Thursday, May 27, 2010
Finally got a Thursday swim in
RUN: 6.5 miles in 53:30 an 8:15 pace. Very tired at the start, but near 4.5 miles I started to pep up.
SWIM: OWS at NewMelle, 3 loops estimated at 400y in 25 mins.
A very mixed up day. It started with getting up early to take DH to the airport then going straight to my run, then going straight to work. In the mix up, I forgot to pack a recovery meal! So I stopped at a cafeteria only to find pancakes, bagels, muffins...and hard boiled eggs! Next to that big fat strawberries! I had $5 in my pocket so I grabbed 2 of each. Near the checkout, they had Odwalla bars for $1.50, I briefly debated this but grabbed one anyway. I had a long morning ahead and no lunch either. My breakfast was $4.99!!! Why do I get punished like this for eating healthy?!?
And why did I pay $1.50 for an upset stomach?!?
The Odwalla did not set well. I've eaten them recently with only some issues, but this one combined with the bad schedule and stress didn't set well. G*d damn that sucked! As a result I was anxious, buzzy, unfocused, ugh, a long afternoon. Then I had to be home to let the roofers back in. I got home and had a bad lunch that didn't help me to feel anybetter. It took a few hours to clear up.
The run was great, we had a big group and 3 new people. I laugh to think that I couldn't hold on to that pace alone, or could I? I should sign up for a 10K and find out.
The swim was out at the NM quarry. Nice to see once, but too far to drive for such a short swim. My goals were more social though, it was an opportunity to catch up with friends that I've been cutting short lately. I've been saying "once this lab thing is wrapped up...". Well, this lab thing is wrapped up!
SWIM: OWS at NewMelle, 3 loops estimated at 400y in 25 mins.
A very mixed up day. It started with getting up early to take DH to the airport then going straight to my run, then going straight to work. In the mix up, I forgot to pack a recovery meal! So I stopped at a cafeteria only to find pancakes, bagels, muffins...and hard boiled eggs! Next to that big fat strawberries! I had $5 in my pocket so I grabbed 2 of each. Near the checkout, they had Odwalla bars for $1.50, I briefly debated this but grabbed one anyway. I had a long morning ahead and no lunch either. My breakfast was $4.99!!! Why do I get punished like this for eating healthy?!?
And why did I pay $1.50 for an upset stomach?!?
The Odwalla did not set well. I've eaten them recently with only some issues, but this one combined with the bad schedule and stress didn't set well. G*d damn that sucked! As a result I was anxious, buzzy, unfocused, ugh, a long afternoon. Then I had to be home to let the roofers back in. I got home and had a bad lunch that didn't help me to feel anybetter. It took a few hours to clear up.
The run was great, we had a big group and 3 new people. I laugh to think that I couldn't hold on to that pace alone, or could I? I should sign up for a 10K and find out.
The swim was out at the NM quarry. Nice to see once, but too far to drive for such a short swim. My goals were more social though, it was an opportunity to catch up with friends that I've been cutting short lately. I've been saying "once this lab thing is wrapped up...". Well, this lab thing is wrapped up!
Wednesday, May 26, 2010
Quit raining on me
SWIM: 1200y in 30 mins
BIKE: 24 miles in 75mins, 4th TT and a 2010 PR of 24:41 (2009 PR was 24:31)
Now that my normal pool is closed, I have to scout around for a replacement. The next nearest Y is the brand new Carondelet facility, which according to my sources only has 3 swim lanes. This is reduced to 1 swim lane when an aquatics class is in session, as it was when we arrived. So one swim lane with 2 swimmers. Not that crowded, in my opinion.
I flagged down one swimmer, she was cool with circle swimming. The second swimmer? A flat-out NO. What? Seriously? It's not like there are already 3-4 swimmers. How hard can it be to share? I asked why, discussed it, and in the end persuaded her to at least try circle swimming with me. Turns out she hates swimming with old people who don't know how to circle swim, can't say I blame here there, but do I look like an old person? I promised that if was really so bad, so horrible, she could tap me and I'd get out. She was willing to try this. And I never got tapped out. It all went fine. In fact, I never really saw the other swimmers or had to change pace to accomodate them. Went rather smoothly, if I may say so myself. She seemed to realize this, and later apologized while still complaining about the lack of lanes. However, she did it loud enough that those in the aquatics class took note. I smiled and tried to give the impression that I really didn't know this women. Wasn't hard to do, I really didn't know her, but the angry looks went to both of us anyway. In the end, all of this discussing reduced a 45 min swim to a 30 min swim.
While she was apologizing, an older women jumped into the now open lane. The apologist gave me that look of "have fun with her" and left. Confident that I could work around one other swimmer without problems I took off. My new lane neighbor was taking her time, resting at each wall, and had a wide froggy-stroke that threatened my hydro-space. Nothing I haven't seen before. Until about 4 laps in I suddenly swim right into her! As in full freestyle speed, mind wandering and thinking about the argumentative swimmer, SMACK. The quick stop in the shallow end brought my knee down against the bottom of the pool. And I was sure I hit her pretty hard. I came up spitting out the water I inhaled, and she said "Oh, I thought we were circle swimming!". I see know why circle swimming with old people is best avoided. So much for my 20x100y workout.
The ride was later in the day, when storms were popping up everywhere. The skys were clear as I drove out, but quickly clouded up about 5 miles from the site. The phone weather showed red/yellow/green swirling everywhere overhead. The wind picked up and rain started. The sky to the east threatened rain, while off to the west the sun was shining! Are we crazy for waiting an hour in the parking lot to see if the sky would clear? Probably. Did we get a good ride in anyway, with light rain? Yuppers! In fact, I have a 2010 PR of 24:41. There was a bit of headwind on the way out, a light tailwind on the return. One goal I had for tonight was to not do a "J" ride, with all the energy output at the begining and at the end. I'll have to look at the Garmin to see how that worked for me.
BIKE: 24 miles in 75mins, 4th TT and a 2010 PR of 24:41 (2009 PR was 24:31)
Now that my normal pool is closed, I have to scout around for a replacement. The next nearest Y is the brand new Carondelet facility, which according to my sources only has 3 swim lanes. This is reduced to 1 swim lane when an aquatics class is in session, as it was when we arrived. So one swim lane with 2 swimmers. Not that crowded, in my opinion.
I flagged down one swimmer, she was cool with circle swimming. The second swimmer? A flat-out NO. What? Seriously? It's not like there are already 3-4 swimmers. How hard can it be to share? I asked why, discussed it, and in the end persuaded her to at least try circle swimming with me. Turns out she hates swimming with old people who don't know how to circle swim, can't say I blame here there, but do I look like an old person? I promised that if was really so bad, so horrible, she could tap me and I'd get out. She was willing to try this. And I never got tapped out. It all went fine. In fact, I never really saw the other swimmers or had to change pace to accomodate them. Went rather smoothly, if I may say so myself. She seemed to realize this, and later apologized while still complaining about the lack of lanes. However, she did it loud enough that those in the aquatics class took note. I smiled and tried to give the impression that I really didn't know this women. Wasn't hard to do, I really didn't know her, but the angry looks went to both of us anyway. In the end, all of this discussing reduced a 45 min swim to a 30 min swim.
While she was apologizing, an older women jumped into the now open lane. The apologist gave me that look of "have fun with her" and left. Confident that I could work around one other swimmer without problems I took off. My new lane neighbor was taking her time, resting at each wall, and had a wide froggy-stroke that threatened my hydro-space. Nothing I haven't seen before. Until about 4 laps in I suddenly swim right into her! As in full freestyle speed, mind wandering and thinking about the argumentative swimmer, SMACK. The quick stop in the shallow end brought my knee down against the bottom of the pool. And I was sure I hit her pretty hard. I came up spitting out the water I inhaled, and she said "Oh, I thought we were circle swimming!". I see know why circle swimming with old people is best avoided. So much for my 20x100y workout.
The ride was later in the day, when storms were popping up everywhere. The skys were clear as I drove out, but quickly clouded up about 5 miles from the site. The phone weather showed red/yellow/green swirling everywhere overhead. The wind picked up and rain started. The sky to the east threatened rain, while off to the west the sun was shining! Are we crazy for waiting an hour in the parking lot to see if the sky would clear? Probably. Did we get a good ride in anyway, with light rain? Yuppers! In fact, I have a 2010 PR of 24:41. There was a bit of headwind on the way out, a light tailwind on the return. One goal I had for tonight was to not do a "J" ride, with all the energy output at the begining and at the end. I'll have to look at the Garmin to see how that worked for me.
Tuesday, May 25, 2010
Tuesday's double
BIKE: 1hr 40 mins, abt 30 miles. 3x17:30 mins at 70-75%, 75%, and 80+%. Rest 3:30.
RUN: 68 minutes, about 7.5 miles. 4x1200 speedwork at 10K goal pace.
The bike was indoors to get the intervals done. Someday I'd like to drive somewhere to do these, maybe in the next few weeks of down time I can.
The run was my 3rd speedwork session. I think if I had known it was 3-5 x 1200 I would have skipped! I did 3 intervals, averaging about 5:40-5:50 per interval and slowing with each one. My legs were rubbery after the long ride on the weekend. Everyone was sharing stories about the hot weather and races, and if they turned out for speedwork then I should too. I did the 4th interval much slower, otherwise I wouldn't have done it at all.
RUN: 68 minutes, about 7.5 miles. 4x1200 speedwork at 10K goal pace.
The bike was indoors to get the intervals done. Someday I'd like to drive somewhere to do these, maybe in the next few weeks of down time I can.
The run was my 3rd speedwork session. I think if I had known it was 3-5 x 1200 I would have skipped! I did 3 intervals, averaging about 5:40-5:50 per interval and slowing with each one. My legs were rubbery after the long ride on the weekend. Everyone was sharing stories about the hot weather and races, and if they turned out for speedwork then I should too. I did the 4th interval much slower, otherwise I wouldn't have done it at all.
Monday, May 24, 2010
Day off, time to sort out some scheduling issues
DAY OFF. A much needed day off! Not from training, but to get stuff done. I'm tired but not blown out, which is a good sign that I'm still on the good side of balancing things. My legs are a bit swollen, but it's hard to tell if that's from not doing anything today, long hours yesterday, or the salty meals I've been eating. I'm craving salt and fat. In this day and age, you'd think salt and fat are easy to come by, but healthy salt and fat are tricky.
I have this week and the next before IM 70.3 Kansas. I am treating this like an A race: planning, resting, and tapering. So for the planning, I need to get my ducks in a row. Quality can't-miss-em workouts in bold:
Monday: Off
Tuesday: 1:40 ride with 3x10K; running speedwork
Wednesday: swim of 20x1000; TT on bike
Thursday: group tempo pace run, Swim 1000 Loco
Friday: short swim
Saturday: Long OWS swim, 3hr ride
Sunday: Long run of 1:40, aerobic extension ride 1hr
Week Total: 13:45hrs
Monday: Death By Hills Ride, 40-ish miles of hills. (usually tues ride)
Tuesday: swim; running speedwork
Wednesday: swim: TT on bike
Thursday: group run
Friday: swim
Saturday: light ride and short run
Sunday: RACE (long run and ride fit here)
Week Total: Plan says 13:15hrs
I don't see a day off in there...maybe skip the swim on the last Friday.
I'll set specific goals for this race later. For now I'd just like to hit some highlights and overview upcoming goals.
I'm days away from a 2.4 mile open water swim. I'm 20 miles short of a century ride. I've already run a marathon this year. And I feel great. I'm slowly adding together the components of an IM race, but I won't be doing them individually come Sept 12th. I'll have to string them together into one long day. Come IM 70.3 Kansas, the training plan enters what it calls the "competitive" season. What I've been doing now is just called "preseason". The hours go up and start looking like run numbers in a marathon plan: 15, 17, 19 hrs/week. I've been building aerobic base for 22 weeks. The real meat of IM training is yet to come.
When others ask about IM training, they don't always grasp the meaning of what I'm doing. When a triathlete asks about IM training, they get into the relevant questions. How many hours, and how many miles. They appreciate the numbers. When an IM triathlete asks about training, the questions really zero in on what matters. It's not the hours or miles. It's how I'm holding up. Am I getting enough sleep? Am I taking care of myself? Am I listening to my body? The evaluation is more personal, and these are the questions I need to be asked.
This is an enormous undertaking, but it's not out of reach for someone who is prepared and trained. But it's more than hours and miles. It's heart. It's mental toughness. It's faith. Do I have the courage to put face my fears, to challenge myself, and overcome pain? Do I have the patience to listen to my body, let it heal, and let it build up? Do I believe in myself, believe that come sunset on Sept 12th I'll be at the finish line of the greatest challenge I've set up for myself? If I can't answer Yes to all of these questions, then I've got problems beyond poor swimming technique.
As of now, I can answer Yes. A tentative Yes, but Yes nonetheless. I've heard it time and again: Respect The Distance. I have moments where I'm 100% certain that I'm going to rock a fast IM. Then I have moments in which my stomach turns at the thought of 26.2 after 112. It seems impossible, painful, and intimidating.
These moments can come seconds apart from each other.
But the race isn't tomorrow, or next week, or next month. I'm still working my way up to the goal numbers and I have a little over 100 days to do it. No need to stress now, now is the time for sleep!
I have this week and the next before IM 70.3 Kansas. I am treating this like an A race: planning, resting, and tapering. So for the planning, I need to get my ducks in a row. Quality can't-miss-em workouts in bold:
Monday: Off
Tuesday: 1:40 ride with 3x10K; running speedwork
Wednesday: swim of 20x1000; TT on bike
Thursday: group tempo pace run, Swim 1000 Loco
Friday: short swim
Saturday: Long OWS swim, 3hr ride
Sunday: Long run of 1:40, aerobic extension ride 1hr
Week Total: 13:45hrs
Monday: Death By Hills Ride, 40-ish miles of hills. (usually tues ride)
Tuesday: swim; running speedwork
Wednesday: swim: TT on bike
Thursday: group run
Friday: swim
Saturday: light ride and short run
Sunday: RACE (long run and ride fit here)
Week Total: Plan says 13:15hrs
I don't see a day off in there...maybe skip the swim on the last Friday.
I'll set specific goals for this race later. For now I'd just like to hit some highlights and overview upcoming goals.
I'm days away from a 2.4 mile open water swim. I'm 20 miles short of a century ride. I've already run a marathon this year. And I feel great. I'm slowly adding together the components of an IM race, but I won't be doing them individually come Sept 12th. I'll have to string them together into one long day. Come IM 70.3 Kansas, the training plan enters what it calls the "competitive" season. What I've been doing now is just called "preseason". The hours go up and start looking like run numbers in a marathon plan: 15, 17, 19 hrs/week. I've been building aerobic base for 22 weeks. The real meat of IM training is yet to come.
When others ask about IM training, they don't always grasp the meaning of what I'm doing. When a triathlete asks about IM training, they get into the relevant questions. How many hours, and how many miles. They appreciate the numbers. When an IM triathlete asks about training, the questions really zero in on what matters. It's not the hours or miles. It's how I'm holding up. Am I getting enough sleep? Am I taking care of myself? Am I listening to my body? The evaluation is more personal, and these are the questions I need to be asked.
This is an enormous undertaking, but it's not out of reach for someone who is prepared and trained. But it's more than hours and miles. It's heart. It's mental toughness. It's faith. Do I have the courage to put face my fears, to challenge myself, and overcome pain? Do I have the patience to listen to my body, let it heal, and let it build up? Do I believe in myself, believe that come sunset on Sept 12th I'll be at the finish line of the greatest challenge I've set up for myself? If I can't answer Yes to all of these questions, then I've got problems beyond poor swimming technique.
As of now, I can answer Yes. A tentative Yes, but Yes nonetheless. I've heard it time and again: Respect The Distance. I have moments where I'm 100% certain that I'm going to rock a fast IM. Then I have moments in which my stomach turns at the thought of 26.2 after 112. It seems impossible, painful, and intimidating.
These moments can come seconds apart from each other.
But the race isn't tomorrow, or next week, or next month. I'm still working my way up to the goal numbers and I have a little over 100 days to do it. No need to stress now, now is the time for sleep!
Sunday, May 23, 2010
83.5 miles of sweat, sunscreen, sugar and salt
BIKE: 82 miles in 4hrs 50 mins. TN's Berry Ride. 27-mile loop then the 54-mile loop.
RUN: 1.5 miles in 15 mins. Just enough to say I ran.
Took advantage of this long ride to do my first IM simulation ride-81 miles riding alone at my own pace. My goals were to eat and drink according to IM plans and save my legs for a run in afterwards. I identified many problems last year that need to be worked out, and after today I claim some success! Sorta.
Again it was hot out, 85-90F with a wind from the south. A strong wind but not a killer. Just enough to make you groan when the course turned into it. The first loop went smoothly, took a while to warm up but once rolling I didn't need to stop. I was eating/nibbling every 15 mins or so and sipping cytomax about every 5 mins. In previous long rides, I would eat every 40-45 mins! What did I eat today? 200 cals of cashews, 1 Powerbar 220 calories, 2 gels 200 calories, one huge banana 150 cals, 3 cytomax 300 calories. only 1100 calories over 5 hours? It works out to just over 200 cals/hr. I could probably tolerate more. But no stomach distress, and that's the goal--to find foods I can tolerate.
Another problem on other long rides is foot pain. (The saddle discomfort of last year is gone). Right around mile 65 or so it sets in. It's like a vise on the bones in the ball of your foot. Ironically, the pain and numbness caused by pushing down on the pedals for hours is worsened by lifting your foot off the pedal. It's almost like the downward pressure keeps the worst of it at bay. The fix for this is not mashing on the pedals, which I did on a long stretch into the headwind.
Yet another problem from last year is the mental fuzz that I call The Stupids, they set in after about 3 hours. This is likely due to underfueling and dehydration. My mind gets negative, I start yelling and cussing at myself (in my head), the HR goes up, and I don't drive very well. Today went great, aside from a few moments. Right around mile 66, about the same time my foot started in on me, I realized I was half way to IM distance! Only 66 miles more to go, if this was the race! A few minutes later, I realized The Stupids had found me. Since when is IM 132 miles?!? I was already past halfway! I promptly started consuming more.
A few words on today's fueling. Cashews are great, they have a nice salty crunch. But it's easy to have some cashew bits stuck around your mouth, and when I get a drink out of the aerobottle the bits loosen up and swirl around. I think it would be easy to backwash some nut bits into the bottle. Ick. The PowerBar is good and chewy, but hard to chew on while riding. Gatorade and Cytomax when warm are gross, but might be better a little stronger. The gum I always used to chew on the bike is out of the picture--I can't eat q15mins with gum! PowerBar Gels were almost TOO sweet today, sort of gag when they hit the tongue. Next time? Freeze some water bottles, find a way to get mint on the bike. Aside from gum.
At 81 miles, I realized I was only 20 away from a century ride! And there was a 19 mile loop on the course! Was this the day? I decided No, that I'd rather run than ride. Quality of quantity. All during the ride I was planning for this run, keeping it easy on the legs, no fighting up hills, easy cadence. I wasn't going to shoot all that out the window for some magical number.
Now for the run. I felt pretty good back at the truck. I was dying for something cold, and started eating ice. I gave myself about 10 mins for T2, then took off. I didn't make it far. The body was there but the heart wasn't, I just wasn't into it. A sign of dehydration! I was sweaty, covered in sunscreen, sticky with Gatorade, and my skin had the gritty feel of salt. Little bugs and road grime stuck to the sunscreen. What a mess. But even though I felt good, I couldn't keep the run up. I pushed to 1.5 miles then pulled up and took a bottle of water in. That is enough to put out the fire, so to speak,--running on water like that would just make me sick.
Conveniently, I stopped at the park where strawberry shortcake was being served post-ride!! I skipped the cake and just took berries and ice cream. I BIG bowl too, oh yum, but oh sick. While good on the tongue, my stomach wanted a break. It stayed down, but not without some complaining from the tummy. What a reward at the end of a great day!
NUMERICS: 14hrs 48 mins this week, a bit shy of the 16hr goal in the training plan.
SWIM: 5281 in 1.93hrs
BIKE: 154 miles in 8.83hrs
RUN: 26.9 in 4.03 hrs
RUN: 1.5 miles in 15 mins. Just enough to say I ran.
Took advantage of this long ride to do my first IM simulation ride-81 miles riding alone at my own pace. My goals were to eat and drink according to IM plans and save my legs for a run in afterwards. I identified many problems last year that need to be worked out, and after today I claim some success! Sorta.
Again it was hot out, 85-90F with a wind from the south. A strong wind but not a killer. Just enough to make you groan when the course turned into it. The first loop went smoothly, took a while to warm up but once rolling I didn't need to stop. I was eating/nibbling every 15 mins or so and sipping cytomax about every 5 mins. In previous long rides, I would eat every 40-45 mins! What did I eat today? 200 cals of cashews, 1 Powerbar 220 calories, 2 gels 200 calories, one huge banana 150 cals, 3 cytomax 300 calories. only 1100 calories over 5 hours? It works out to just over 200 cals/hr. I could probably tolerate more. But no stomach distress, and that's the goal--to find foods I can tolerate.
Another problem on other long rides is foot pain. (The saddle discomfort of last year is gone). Right around mile 65 or so it sets in. It's like a vise on the bones in the ball of your foot. Ironically, the pain and numbness caused by pushing down on the pedals for hours is worsened by lifting your foot off the pedal. It's almost like the downward pressure keeps the worst of it at bay. The fix for this is not mashing on the pedals, which I did on a long stretch into the headwind.
Yet another problem from last year is the mental fuzz that I call The Stupids, they set in after about 3 hours. This is likely due to underfueling and dehydration. My mind gets negative, I start yelling and cussing at myself (in my head), the HR goes up, and I don't drive very well. Today went great, aside from a few moments. Right around mile 66, about the same time my foot started in on me, I realized I was half way to IM distance! Only 66 miles more to go, if this was the race! A few minutes later, I realized The Stupids had found me. Since when is IM 132 miles?!? I was already past halfway! I promptly started consuming more.
A few words on today's fueling. Cashews are great, they have a nice salty crunch. But it's easy to have some cashew bits stuck around your mouth, and when I get a drink out of the aerobottle the bits loosen up and swirl around. I think it would be easy to backwash some nut bits into the bottle. Ick. The PowerBar is good and chewy, but hard to chew on while riding. Gatorade and Cytomax when warm are gross, but might be better a little stronger. The gum I always used to chew on the bike is out of the picture--I can't eat q15mins with gum! PowerBar Gels were almost TOO sweet today, sort of gag when they hit the tongue. Next time? Freeze some water bottles, find a way to get mint on the bike. Aside from gum.
At 81 miles, I realized I was only 20 away from a century ride! And there was a 19 mile loop on the course! Was this the day? I decided No, that I'd rather run than ride. Quality of quantity. All during the ride I was planning for this run, keeping it easy on the legs, no fighting up hills, easy cadence. I wasn't going to shoot all that out the window for some magical number.
Now for the run. I felt pretty good back at the truck. I was dying for something cold, and started eating ice. I gave myself about 10 mins for T2, then took off. I didn't make it far. The body was there but the heart wasn't, I just wasn't into it. A sign of dehydration! I was sweaty, covered in sunscreen, sticky with Gatorade, and my skin had the gritty feel of salt. Little bugs and road grime stuck to the sunscreen. What a mess. But even though I felt good, I couldn't keep the run up. I pushed to 1.5 miles then pulled up and took a bottle of water in. That is enough to put out the fire, so to speak,--running on water like that would just make me sick.
Conveniently, I stopped at the park where strawberry shortcake was being served post-ride!! I skipped the cake and just took berries and ice cream. I BIG bowl too, oh yum, but oh sick. While good on the tongue, my stomach wanted a break. It stayed down, but not without some complaining from the tummy. What a reward at the end of a great day!
NUMERICS: 14hrs 48 mins this week, a bit shy of the 16hr goal in the training plan.
SWIM: 5281 in 1.93hrs
BIKE: 154 miles in 8.83hrs
RUN: 26.9 in 4.03 hrs
Saturday, May 22, 2010
Longest OWS to date, then run, then bike!
SWIM: 1.86 miles in 63 minutes. 3rd NT OWS, did 3 laps. 68-70F water, 80F air!
RUN: 12.6 miles in 1hr 56 mins. WU 15 min, then 30 min aerobic @75%, then 6x20s building to 90% with 1 min rest, then 4x 1.5miles (0.25 mile rest) @75%. CD to <60%.
Finally a good day at NT. No rain and no wind. Might even say summer is here! The water felt much cooler because the air was warmer, but once you got into the lake it was a very comfortable temp. Today's goal was 3 laps close to race pace, and to stay fueled and hydrated to avoid cramps. Success!
I put last week's swim lesson to good use and found a powerful pull in my stroke. The first lap slid by without my usually 5-10mins of warm-up. I settled into a good rhythm and finished in 20:46! Up and out of the water, hustle back for round 2. Same thing: good rhythm, powerful feel, maybe not fast but faster than I used to be. Another 20 min loop. To put this in perspective, 1000y in a pool takes me 19.5 minutes. OK, maybe the course isn't exactly 1000m. Up and out of the water, hustle back for more.
Round 3 wasn't as smooth, I got distracted. My right ankle, which has taken to popping again, started to hurt. A 2 on a scale of 10, but enough to make me aware and worry about it. If I kick, will I kick it out of place? What will happen on the run later? What if this happens in a race? That's all it takes for me to lose some form swimming, it's probably why my swimming is horrible at the end of the day--so much on my mind! So I let my foot drag behind me and kept going. Other problems surfaced, such as a tightness in my left quad muscles, up close to my hip. I think I was stretching there, using muscles to hold a straight position in the water. I did a bicycling-kick to work the legs out and kept going. I started swimming a little crooked, re-adjusted and kept going. All was well, until another problem revealed itself--a swimmer came up behind me and hit my ankle.
OK so this ankle thing has to be taken care of! I decide that for next week, I'll tape it and see if it stays in place. In the end, it never was popped out like I feared, but I don't need the distraction!
The IM swim is 2.4 miles, which would be one more loop of the lake. Only one more loop! If I hadn't been out of time (lake closed at 10am), I woulda and coulda done it. AND, I coulda done it in 1hr 20 mins!! So hopefully I won't need the 2hr 20min time allotted by the race to finish the swim.
Off to the run. I didn't start the run until 45 mins later, at 11am. I was dizzy from getting out of the water and still swaying a bit 30 mins later. It's either the horizontal-to-vertical switch or I'm swinging my head side to side while swimming. I wasn't dizzy so much as I was not steady on my feet. Something else to work on. The run program for today was complex, but it sounded interesting. Breaking up 2hrs into intervals makes the time fly by, so I've decided to race my IM in intervals. haha.
The day had really warmed up by this point, but I was feeling fantastic. I took off planning to return to the truck in 45 mins for water. To do this, I didn't want to run inside the subdivision. Too much concrete and too little space, so I planned to run on the surrounding rural roads. When I did this 2 weeks ago, the fact that there was no shoulder on the road was remedied by running in the dirt along the road when a car approached. Today, however, this caused problems because the dirt was soft. My ankles and knees felt the pull and twist of running in sandy mud (in fact the next morning as I type this they still feel it, especially my right ankle!). 40 mins in, I passed the turn to go back into the subdivision. At the same time, a group of bikers from my club passed me. I figured I'd take the next turn in so I could finish my interval without the temptation of stopping.
What next turn? There was no next turn. I kept going, going, wondering, soon passed the next subdivision. I knew the road I was on would eventually connect to the front entrance road of NewTown, so once I finished the interval I kept going. Finally I was rewarded by a trail heading into the 2nd subdivision! A trail! No traffic! I was getting sick of cars and road debris. And this is a planned set of communities, so this trail should connect everything together and I'll get some water soon.
I had by this time finished my long intervals and started the 6x20s. I thought these would be refreshing but instead they were damned hard. If I had to pinpoint what wore me out, it would be those. Dang were these tough! Maybe I won't do these intervals in IM.
The trail was smooth, quiet, and passed manicured houses with nobody playing in the backyard. Something on TV I guess. I could see NT off to my right and kept waiting for the trail to ... turn left? What? Yup, left. It dumped unceremoniously onto the narrow highway that leads to the main entrance of NT. Who the h*ll ends a trail on a bad highway?!? Now the traffic is so bad I'm running in the mud the entire time. This was miserable. Steady cars, rocks, garbage, pollution, and mud. I wanted OFF that road. By the time I reached one of the side entrances, my right foot was bitching about conditions and a tendon pulled up tight. I reached the truck at 60 mins, hot and thirsty. I rested, hydrated, and took off again. Although tired and hot, I was still feeling good. I let myself walk during rest intervals. I finished slightly short of goal (4 minutes) but I didn't think 4 minutes would really change the course of history.
Off to the bike. During the run, I thought I'd scrap the bike ride. Or at least stay off main roads, I was too tired to be dancing with cars and feared making a mistake. But once back at the truck, a ride sounded wonderful. There would be a breeze, my legs could stretch out, and I'd be moving again. Got the bike off the rack, shoes on, ...helmet....where's my helmet...check again...and again...no way....heeeeeeerrreeee helmet....oh NO! DAMN IT!! So much for the bike ride.
In the end, a 3hr day, not the 4.25 that was planned. Not the end of the world, but I want to start getting my teeth into these epic IM weekends and I've yet to do so. Sunday's plan is a long ride and a run, and in the end I might be glad I save some energy. My right leg from the knee down is beat up from the mud and ankle problems, maybe less is more on a day like today's.
RUN: 12.6 miles in 1hr 56 mins. WU 15 min, then 30 min aerobic @75%, then 6x20s building to 90% with 1 min rest, then 4x 1.5miles (0.25 mile rest) @75%. CD to <60%.
Finally a good day at NT. No rain and no wind. Might even say summer is here! The water felt much cooler because the air was warmer, but once you got into the lake it was a very comfortable temp. Today's goal was 3 laps close to race pace, and to stay fueled and hydrated to avoid cramps. Success!
I put last week's swim lesson to good use and found a powerful pull in my stroke. The first lap slid by without my usually 5-10mins of warm-up. I settled into a good rhythm and finished in 20:46! Up and out of the water, hustle back for round 2. Same thing: good rhythm, powerful feel, maybe not fast but faster than I used to be. Another 20 min loop. To put this in perspective, 1000y in a pool takes me 19.5 minutes. OK, maybe the course isn't exactly 1000m. Up and out of the water, hustle back for more.
Round 3 wasn't as smooth, I got distracted. My right ankle, which has taken to popping again, started to hurt. A 2 on a scale of 10, but enough to make me aware and worry about it. If I kick, will I kick it out of place? What will happen on the run later? What if this happens in a race? That's all it takes for me to lose some form swimming, it's probably why my swimming is horrible at the end of the day--so much on my mind! So I let my foot drag behind me and kept going. Other problems surfaced, such as a tightness in my left quad muscles, up close to my hip. I think I was stretching there, using muscles to hold a straight position in the water. I did a bicycling-kick to work the legs out and kept going. I started swimming a little crooked, re-adjusted and kept going. All was well, until another problem revealed itself--a swimmer came up behind me and hit my ankle.
OK so this ankle thing has to be taken care of! I decide that for next week, I'll tape it and see if it stays in place. In the end, it never was popped out like I feared, but I don't need the distraction!
The IM swim is 2.4 miles, which would be one more loop of the lake. Only one more loop! If I hadn't been out of time (lake closed at 10am), I woulda and coulda done it. AND, I coulda done it in 1hr 20 mins!! So hopefully I won't need the 2hr 20min time allotted by the race to finish the swim.
Off to the run. I didn't start the run until 45 mins later, at 11am. I was dizzy from getting out of the water and still swaying a bit 30 mins later. It's either the horizontal-to-vertical switch or I'm swinging my head side to side while swimming. I wasn't dizzy so much as I was not steady on my feet. Something else to work on. The run program for today was complex, but it sounded interesting. Breaking up 2hrs into intervals makes the time fly by, so I've decided to race my IM in intervals. haha.
The day had really warmed up by this point, but I was feeling fantastic. I took off planning to return to the truck in 45 mins for water. To do this, I didn't want to run inside the subdivision. Too much concrete and too little space, so I planned to run on the surrounding rural roads. When I did this 2 weeks ago, the fact that there was no shoulder on the road was remedied by running in the dirt along the road when a car approached. Today, however, this caused problems because the dirt was soft. My ankles and knees felt the pull and twist of running in sandy mud (in fact the next morning as I type this they still feel it, especially my right ankle!). 40 mins in, I passed the turn to go back into the subdivision. At the same time, a group of bikers from my club passed me. I figured I'd take the next turn in so I could finish my interval without the temptation of stopping.
What next turn? There was no next turn. I kept going, going, wondering, soon passed the next subdivision. I knew the road I was on would eventually connect to the front entrance road of NewTown, so once I finished the interval I kept going. Finally I was rewarded by a trail heading into the 2nd subdivision! A trail! No traffic! I was getting sick of cars and road debris. And this is a planned set of communities, so this trail should connect everything together and I'll get some water soon.
I had by this time finished my long intervals and started the 6x20s. I thought these would be refreshing but instead they were damned hard. If I had to pinpoint what wore me out, it would be those. Dang were these tough! Maybe I won't do these intervals in IM.
The trail was smooth, quiet, and passed manicured houses with nobody playing in the backyard. Something on TV I guess. I could see NT off to my right and kept waiting for the trail to ... turn left? What? Yup, left. It dumped unceremoniously onto the narrow highway that leads to the main entrance of NT. Who the h*ll ends a trail on a bad highway?!? Now the traffic is so bad I'm running in the mud the entire time. This was miserable. Steady cars, rocks, garbage, pollution, and mud. I wanted OFF that road. By the time I reached one of the side entrances, my right foot was bitching about conditions and a tendon pulled up tight. I reached the truck at 60 mins, hot and thirsty. I rested, hydrated, and took off again. Although tired and hot, I was still feeling good. I let myself walk during rest intervals. I finished slightly short of goal (4 minutes) but I didn't think 4 minutes would really change the course of history.
Off to the bike. During the run, I thought I'd scrap the bike ride. Or at least stay off main roads, I was too tired to be dancing with cars and feared making a mistake. But once back at the truck, a ride sounded wonderful. There would be a breeze, my legs could stretch out, and I'd be moving again. Got the bike off the rack, shoes on, ...helmet....where's my helmet...check again...and again...no way....heeeeeeerrreeee helmet....oh NO! DAMN IT!! So much for the bike ride.
In the end, a 3hr day, not the 4.25 that was planned. Not the end of the world, but I want to start getting my teeth into these epic IM weekends and I've yet to do so. Sunday's plan is a long ride and a run, and in the end I might be glad I save some energy. My right leg from the knee down is beat up from the mud and ankle problems, maybe less is more on a day like today's.
Thursday, May 20, 2010
Thursday run in the rain
RUN: 6.5 miles in 54.5 minutes, in the rain. But a warm rain :) 8:24m/m.
Woke up to rain! A nice steady, 57F rain. I knew I was going to run, but what about the others? Sure enough, all but one joined us. I love this run. FP puddled up fast so by mile 3 we gave up and just ran through the puddles. Splashed through them, to be accurate.
The last few weeks I've been suffering on this run, with the TT the night before I would be wiped out and lag behind. Or be huffin and puffin just to stay with the group. Today I felt great--energetic, refreshed, and strong. Then at the end I found the pace was such that we finished a few mins slower than normal. No wonder I felt OK, we were going slower. But not that much slower, only a minute or two. Nuts.
MG, a runner who sometimes joins us, mentioned today that this morning he crossed his 3000 mile mark for since he started running 2008! 3000 miles!! Made me wonder what I was up to, counting back to 2006 when I started tracking...2852.47 miles! Wow--there's a benchmark to keep an eye on!
Biking? 7981.03 miles
Swimming:394147 yards or 224 miles.
Woke up to rain! A nice steady, 57F rain. I knew I was going to run, but what about the others? Sure enough, all but one joined us. I love this run. FP puddled up fast so by mile 3 we gave up and just ran through the puddles. Splashed through them, to be accurate.
The last few weeks I've been suffering on this run, with the TT the night before I would be wiped out and lag behind. Or be huffin and puffin just to stay with the group. Today I felt great--energetic, refreshed, and strong. Then at the end I found the pace was such that we finished a few mins slower than normal. No wonder I felt OK, we were going slower. But not that much slower, only a minute or two. Nuts.
MG, a runner who sometimes joins us, mentioned today that this morning he crossed his 3000 mile mark for since he started running 2008! 3000 miles!! Made me wonder what I was up to, counting back to 2006 when I started tracking...2852.47 miles! Wow--there's a benchmark to keep an eye on!
Biking? 7981.03 miles
Swimming:394147 yards or 224 miles.
Wednesday, May 19, 2010
Wednesday in reverse
BIKE: abt 25 miles in 80 mins. 4x 9.5mins at 75% (1.5min). Did this in morning.
SWIM: 2000y in 53 mins. Got unfocused but hit goal of 2000y.
Did this day in reverse, usually I bike at night. But there was a club meeting so no TT for me.
The swim had a plan, but it went out the window when I ended up circle swimming with 2 other guys. One was slightly faster than me, the other slightly slower. Getting into a circle swim for me turns into a tougher workout since I tend to get caught up in the vortex of swimswimswim. I don't take breaks once I settle into a position that keeps me on the toes of someone else. Actually what I end up doing is swimming hard and fast to keep someone else off me toes! But it worked good for me at first--I worked on staying in the choppy bubbles of the guy in front of me and enjoyed the draft. Once another lane opened up, however, my workout just died off. I lost all focus. While in the swim (about 15 minutes or so) I was getting tired and losing form. So it seemed to make sense that once that rush ended I could go back to staying focused. Didn't happen. I was so beat and tired that I finished off with drills and laps just do get the distance. Quantity over quality is not my goal.
Club meeting was about 140.6 racing. As I sat there listening, I realized just how excited I was, just how pumped about doing this race. Also thought about just how much farther I have to go in terms of preparation-mental and physical. And I haven't even done the race yet!
SWIM: 2000y in 53 mins. Got unfocused but hit goal of 2000y.
Did this day in reverse, usually I bike at night. But there was a club meeting so no TT for me.
The swim had a plan, but it went out the window when I ended up circle swimming with 2 other guys. One was slightly faster than me, the other slightly slower. Getting into a circle swim for me turns into a tougher workout since I tend to get caught up in the vortex of swimswimswim. I don't take breaks once I settle into a position that keeps me on the toes of someone else. Actually what I end up doing is swimming hard and fast to keep someone else off me toes! But it worked good for me at first--I worked on staying in the choppy bubbles of the guy in front of me and enjoyed the draft. Once another lane opened up, however, my workout just died off. I lost all focus. While in the swim (about 15 minutes or so) I was getting tired and losing form. So it seemed to make sense that once that rush ended I could go back to staying focused. Didn't happen. I was so beat and tired that I finished off with drills and laps just do get the distance. Quantity over quality is not my goal.
Club meeting was about 140.6 racing. As I sat there listening, I realized just how excited I was, just how pumped about doing this race. Also thought about just how much farther I have to go in terms of preparation-mental and physical. And I haven't even done the race yet!
Tuesday, May 18, 2010
Sort of a day off
BIKE: about 31 miles in 1hr 40 mins. 16x3:30 (30) at 80-85%. Anaerobic threshold ride, to learn to hold a high pace/effort over a long time. Keep HR above 75% in the 30s rest interval.
RUN: speedwork: ladder of 1600/1200/800/400. Times were: 7:05/5:16/3:22/1:40. Ave HR's were: 161/167/168/163. I was running darned close to max, so do those HR times constitute some threshold HR number?
I never made it into work, but I worked all day. So much for that vacation I was hoping for. I sat at a computer all day (except with biking and running) and typed typed typed. Boring. But, I did get a lot done so I can't complain. By the time I got to speedwork, I had some pent up energy to burn.
The bike ride sounds like a swim set with its 16 repeats. I enjoyed it though, made the time fly focusing on just 4 minutes at a time. Sometimes I joke with myself that I'm going to do IMWI in intervals.
The run cleared the spiderwebs and mental fuzz, leaving me refreshed and clear thinking. I didn't get much warm-up, only 2 partial laps around the track, but I managed to find a good gear. I was amazed to find that if I subtract my CD (2mi in 20mins) my time would be 4.3 miles in 33 mins?!?! A PR?! Maybe I should do IMWI in intervals!
I noticed that at the end of each interval that I would start passing people in my group. A nice feeling, but I don't know if they were flagging or I had more finish power. All this base building and long slow training doesn't lend itself to speedwork, but I'm feeling really good so far this year!
TB was at the track too--he has 104.5 days to go, meaning I have 118.5 days!
RUN: speedwork: ladder of 1600/1200/800/400. Times were: 7:05/5:16/3:22/1:40. Ave HR's were: 161/167/168/163. I was running darned close to max, so do those HR times constitute some threshold HR number?
I never made it into work, but I worked all day. So much for that vacation I was hoping for. I sat at a computer all day (except with biking and running) and typed typed typed. Boring. But, I did get a lot done so I can't complain. By the time I got to speedwork, I had some pent up energy to burn.
The bike ride sounds like a swim set with its 16 repeats. I enjoyed it though, made the time fly focusing on just 4 minutes at a time. Sometimes I joke with myself that I'm going to do IMWI in intervals.
The run cleared the spiderwebs and mental fuzz, leaving me refreshed and clear thinking. I didn't get much warm-up, only 2 partial laps around the track, but I managed to find a good gear. I was amazed to find that if I subtract my CD (2mi in 20mins) my time would be 4.3 miles in 33 mins?!?! A PR?! Maybe I should do IMWI in intervals!
I noticed that at the end of each interval that I would start passing people in my group. A nice feeling, but I don't know if they were flagging or I had more finish power. All this base building and long slow training doesn't lend itself to speedwork, but I'm feeling really good so far this year!
TB was at the track too--he has 104.5 days to go, meaning I have 118.5 days!
Monday, May 17, 2010
Long busy day
BIKE: 1hr about 16 miles. Late in the day, 8pm-ish, just spun and stretched.
Long day at work, never made it to the pool. Almost didn't get the bike in! This is a 16 hour training week for me, and it's off to a great start.
Long day at work, never made it to the pool. Almost didn't get the bike in! This is a 16 hour training week for me, and it's off to a great start.
Sunday, May 16, 2010
Long run and swim lesson
RUN: 12 miles in 1hr 54 minutes. QP run with PS's group. I started off alone and run definately improved once I found the group. QP can be hilly, so this was a good strength run as well.
SWIM: lesson abt 10 laps, no time counted. Bad enough I'm counting those laps.
My right calf was still a little sore from cramping, so I was glad that park had a 4 mile loop. If something went bad, I was never far from a ride home. I did the 2hrs on only 1 gel, but had a big breakfast early that morning. We finished the run about an hour before the swim lesson, not enough time to eat much and get it digested.
The swim lesson was 2hrs of swim a lap or length then get instruction. I've made improvements, but as always more can be made. My right arm still lingers out front too long--I need to move my left shoulder up more quickly. I'm still drilling, so to speak, still rolling too far and pausing. Exactly what I learned in TI drills, but instead of progressing out of that phase I'm stuck in it. Also, I've been thinking that my left arm stay out front too little, but in fact that arm is doing it right!
NUMERICS: 10hrs 44mins this week
SWIM: 4940y in 1.95hrs
BIKE: 96.60 miles in 5.17hrs
RUN: 24.25 miles in 3.62hrs
The goal time was 12hrs, so I was close. I skipped a recovery ride today, as well as one swim. But next week is a long week, better to focus on quality and not quantity.
SWIM: lesson abt 10 laps, no time counted. Bad enough I'm counting those laps.
My right calf was still a little sore from cramping, so I was glad that park had a 4 mile loop. If something went bad, I was never far from a ride home. I did the 2hrs on only 1 gel, but had a big breakfast early that morning. We finished the run about an hour before the swim lesson, not enough time to eat much and get it digested.
The swim lesson was 2hrs of swim a lap or length then get instruction. I've made improvements, but as always more can be made. My right arm still lingers out front too long--I need to move my left shoulder up more quickly. I'm still drilling, so to speak, still rolling too far and pausing. Exactly what I learned in TI drills, but instead of progressing out of that phase I'm stuck in it. Also, I've been thinking that my left arm stay out front too little, but in fact that arm is doing it right!
NUMERICS: 10hrs 44mins this week
SWIM: 4940y in 1.95hrs
BIKE: 96.60 miles in 5.17hrs
RUN: 24.25 miles in 3.62hrs
The goal time was 12hrs, so I was close. I skipped a recovery ride today, as well as one swim. But next week is a long week, better to focus on quality and not quantity.
Saturday, May 15, 2010
Saturday open water swim
SWIM: 1.5-ish miles in 72 mins, 2nd swim at NewTown. Plan was 2 loops but it felt too good to stop! Once again water was in the high 60s, but it was also still warmer than the air. I didn't stop my watch when I stopped swimming or walked to the dock. So while the long time gives me concern, I wasn't going for time here.
BIKE: abt 44 miles in 2hrs 25 mins. 2x33 mins at 75%, 3x9 mins at 80+%. RAIN!
The swim! WOW! It felt great! I had a plan to do 2 loops, and each loop is 0.6 miles. The first loop had a rough start with me swimming a little to the left. For the first time, I think ever, I was calm enough to do drills in the open water! So I would try something for 5 strokes, sight, correct course, try something else for 5 strokes, sight, etc. The crooked swimming seems to stem from my over-rotation and delayed catch with my left arm, leaving my right arm to do most of the work. In counterbalancing the over-rotation, my right arm sweeps under me. I do this in the pool as well, but lane lines help for continuous correction. Not so in open water: no lane lines, no wall.
Last year, I would spend a lot of energy worried about swimming crooked and off course. I was to the point of only 2-3 strokes between sighting. When you sight, you pick your head up. Head up = hips down = loss of speed! I was continuously stopping and correcting. It's is hard to believe just how brain-consuming it is to be off course. Combine that with race anxiety, and you have an adrenaline-pulsed panic that is a huge waste of energy and time!
Now I can go 5-15 strokes before sighting, and any course corrections are minor. So instead of wondering if I'm going the right way, I can worry about stroke mechanics and breathing. I've also really improved my sighting technique. Previously lifting my head up would get water up my nose, now I'm calmly exhaling a little to prevent that. So relaxing, so calm, so wonderful!
The first loop I took my time and finished in about 25 mins. I stopped to talk to another swimmer, gave some open water tips (haha, from me of all people!), worked on drills. The second loop I did in 20 mins, still not hurrying but I had all my sighting worked out and I'd found a rhythym. But partway thru the 2nd loop, I felt a twinge in the right calf, and I realized it might cramp. Cramps haven't hit me in years, I've been fortunate. Now by this point I'd been in the water for 50-some minutes with no water to drink. Even though the water was cool, I was probably sweating a bit. Cramps? Not a good thing. Especially in the open water.
I swam back to the dock at the end of the 2nd loop, instead of exiting and walking back. I was having fun, so I decided to swim more. The 3rd lap was meant to be a short trip to the first buoy and then back. A cool down to relax was all. But I ran (swam?) into another club member who was on his 3rd lap and I was inspired to keep going, but cut the corners so as to get out of the water by 10am. It really was feeling good, at one point I swam by a buoy to my right and was thrilled to see it just slide by quickly! Swimming in open water also leaves a swimmer without a reference by which to mark distance covered, unless you stop to look around. All you see is water-sky-water-sky-water-sky...
In the 2nd to last straightaway, I realized I had to pee. I've peed in the wetsuit before, didn't like it but didn't have a choice due to race scheduling. Part of me wanted to just go, telling myself to Buck Up and Get Tough. I had a choice now, so I waited. I rounded the final buoy and headed for the exit. Halfway there, my right calf came through on its promise and cramped. I stopped and let my legs hang in the water, using the suit and my arms to stay afloat. Now what!? Can I swim? Will it get worse? Will the other leg cramp too? Mild panic. I measured my options, I was close to the dock and there were people I knew--right there, very close. I wasn't in trouble, I was just going to be slow. Well, slower, since I don't swim fast anyway.
I flexed my ankle and the calf loosened after only a minute or so. It wasn't a crippling pain, just a pained, tight, squeezing feeling. I've had cramps that took my breath away, this wasn't one of them. So I decided to keep swimming and let the leg drag behind me. When I swim, I let my calves relax for the most part. I don't kick much or hard, but to my understanding it's pointing the toe that can lead to calf cramps in the water. Some people are more susceptible than others, and the real causes are unknown. I took off again heading for the exit. Now I really swam crooked and off-balanced!
While it sounds bad, it was a great training opportunity! Now I know that if it happens again, I just float a bit. But I don't know if I could have continued on a bike or run with this problem. Hours later I could still 'feel' the calf muscle. No pain, no cramp, just a feeling. I let myself dehydrate a bit starting Thursday, mayhaps this led to my problem. It could also be the squeeze of the wetsuit on the muscle. One way to find out--swim again next week better prepared and see what happens.
Question to answer: I think IMWI has a 2 loop swim. Is there a way I can eat a gel or get some water after the 1st loop? I've heard of hiding gels in the swim cap, but gels are supposed to be consumed with water so the concentrated sugar doesn't upset the stomach. What about hiding a small gel bottle (4oz water with gel) in my swim cap. Get on the beach after the 1st loop, drink that, hit the 2nd loop? I'll consult my big brothers in IM. :)
The bike? Indoors due to rain. BORING! But glad I did it.
BIKE: abt 44 miles in 2hrs 25 mins. 2x33 mins at 75%, 3x9 mins at 80+%. RAIN!
The swim! WOW! It felt great! I had a plan to do 2 loops, and each loop is 0.6 miles. The first loop had a rough start with me swimming a little to the left. For the first time, I think ever, I was calm enough to do drills in the open water! So I would try something for 5 strokes, sight, correct course, try something else for 5 strokes, sight, etc. The crooked swimming seems to stem from my over-rotation and delayed catch with my left arm, leaving my right arm to do most of the work. In counterbalancing the over-rotation, my right arm sweeps under me. I do this in the pool as well, but lane lines help for continuous correction. Not so in open water: no lane lines, no wall.
Last year, I would spend a lot of energy worried about swimming crooked and off course. I was to the point of only 2-3 strokes between sighting. When you sight, you pick your head up. Head up = hips down = loss of speed! I was continuously stopping and correcting. It's is hard to believe just how brain-consuming it is to be off course. Combine that with race anxiety, and you have an adrenaline-pulsed panic that is a huge waste of energy and time!
Now I can go 5-15 strokes before sighting, and any course corrections are minor. So instead of wondering if I'm going the right way, I can worry about stroke mechanics and breathing. I've also really improved my sighting technique. Previously lifting my head up would get water up my nose, now I'm calmly exhaling a little to prevent that. So relaxing, so calm, so wonderful!
The first loop I took my time and finished in about 25 mins. I stopped to talk to another swimmer, gave some open water tips (haha, from me of all people!), worked on drills. The second loop I did in 20 mins, still not hurrying but I had all my sighting worked out and I'd found a rhythym. But partway thru the 2nd loop, I felt a twinge in the right calf, and I realized it might cramp. Cramps haven't hit me in years, I've been fortunate. Now by this point I'd been in the water for 50-some minutes with no water to drink. Even though the water was cool, I was probably sweating a bit. Cramps? Not a good thing. Especially in the open water.
I swam back to the dock at the end of the 2nd loop, instead of exiting and walking back. I was having fun, so I decided to swim more. The 3rd lap was meant to be a short trip to the first buoy and then back. A cool down to relax was all. But I ran (swam?) into another club member who was on his 3rd lap and I was inspired to keep going, but cut the corners so as to get out of the water by 10am. It really was feeling good, at one point I swam by a buoy to my right and was thrilled to see it just slide by quickly! Swimming in open water also leaves a swimmer without a reference by which to mark distance covered, unless you stop to look around. All you see is water-sky-water-sky-water-sky...
In the 2nd to last straightaway, I realized I had to pee. I've peed in the wetsuit before, didn't like it but didn't have a choice due to race scheduling. Part of me wanted to just go, telling myself to Buck Up and Get Tough. I had a choice now, so I waited. I rounded the final buoy and headed for the exit. Halfway there, my right calf came through on its promise and cramped. I stopped and let my legs hang in the water, using the suit and my arms to stay afloat. Now what!? Can I swim? Will it get worse? Will the other leg cramp too? Mild panic. I measured my options, I was close to the dock and there were people I knew--right there, very close. I wasn't in trouble, I was just going to be slow. Well, slower, since I don't swim fast anyway.
I flexed my ankle and the calf loosened after only a minute or so. It wasn't a crippling pain, just a pained, tight, squeezing feeling. I've had cramps that took my breath away, this wasn't one of them. So I decided to keep swimming and let the leg drag behind me. When I swim, I let my calves relax for the most part. I don't kick much or hard, but to my understanding it's pointing the toe that can lead to calf cramps in the water. Some people are more susceptible than others, and the real causes are unknown. I took off again heading for the exit. Now I really swam crooked and off-balanced!
While it sounds bad, it was a great training opportunity! Now I know that if it happens again, I just float a bit. But I don't know if I could have continued on a bike or run with this problem. Hours later I could still 'feel' the calf muscle. No pain, no cramp, just a feeling. I let myself dehydrate a bit starting Thursday, mayhaps this led to my problem. It could also be the squeeze of the wetsuit on the muscle. One way to find out--swim again next week better prepared and see what happens.
Question to answer: I think IMWI has a 2 loop swim. Is there a way I can eat a gel or get some water after the 1st loop? I've heard of hiding gels in the swim cap, but gels are supposed to be consumed with water so the concentrated sugar doesn't upset the stomach. What about hiding a small gel bottle (4oz water with gel) in my swim cap. Get on the beach after the 1st loop, drink that, hit the 2nd loop? I'll consult my big brothers in IM. :)
The bike? Indoors due to rain. BORING! But glad I did it.
Thursday, May 13, 2010
Thursday run of fatigue
RUN: 6.5 miles in 53 mins. Garmin said about an 8:13 pace.
This run felt so SLOW during it, but when I checked the clock at the end we held good time! Maybe it felt slow because DC and EK dropped the hammer and took off after just 2 miles and because my legs were rubbery within 3 miles. I was huffin and puffin like crazy. If I hadn't been running with JM, I would have walked to let my legs "clear out", but in all reality I'd have rather kept running like I did! Sure walking feels good, but I don't want to walk in a race so why should I want to do it in training? The last 2 nights of speedwork really added up and knocked me back today.
But once this morning's run is done, I rest until Saturday. I will swim tomorrow, but I don't count that as a leg workout. As it is, my training week has 2 peaks: Tues-Weds-Thurs and Sat-Sun. I like EK's idea of counting the Monday Masters swim as part of the weekend. Then the 2nd peak would be Sat-Sun-Mon, with the rest of Monday to rest. I need to keep at least one day off/week, and it looks like Friday is as good as any.
Another problem I've been having is settling into a "normal" schedule. I keep saying Next Week will be Normal, but that's like saying a diet starts tomorrow. Between the roofers coming to the house (after 2 weeks of delaying), Rich being off this week, and me hoping to be done with work by the end of next week, I keep thinking that it's OK to cut corners this week because next week will go back to normal. But this has been going on for months now. I keep putting things off, waiting on decisions, and delaying the inevitable. Maybe I should accept that life as it is now is normal?
This run felt so SLOW during it, but when I checked the clock at the end we held good time! Maybe it felt slow because DC and EK dropped the hammer and took off after just 2 miles and because my legs were rubbery within 3 miles. I was huffin and puffin like crazy. If I hadn't been running with JM, I would have walked to let my legs "clear out", but in all reality I'd have rather kept running like I did! Sure walking feels good, but I don't want to walk in a race so why should I want to do it in training? The last 2 nights of speedwork really added up and knocked me back today.
But once this morning's run is done, I rest until Saturday. I will swim tomorrow, but I don't count that as a leg workout. As it is, my training week has 2 peaks: Tues-Weds-Thurs and Sat-Sun. I like EK's idea of counting the Monday Masters swim as part of the weekend. Then the 2nd peak would be Sat-Sun-Mon, with the rest of Monday to rest. I need to keep at least one day off/week, and it looks like Friday is as good as any.
Another problem I've been having is settling into a "normal" schedule. I keep saying Next Week will be Normal, but that's like saying a diet starts tomorrow. Between the roofers coming to the house (after 2 weeks of delaying), Rich being off this week, and me hoping to be done with work by the end of next week, I keep thinking that it's OK to cut corners this week because next week will go back to normal. But this has been going on for months now. I keep putting things off, waiting on decisions, and delaying the inevitable. Maybe I should accept that life as it is now is normal?
Wednesday, May 12, 2010
Wednesday afternoon
SWIM: 1800y in 45 mins. 250 repeats with focus on form
BIKE: 26.6 miles in 1hr 15mins. 3rd TT in 25:49 Ave HR in TT was 166. Headwind on the way out, but not much tailwind on the way back. How does that happen?
The swim was a 4:30 and the bike at 7pm, so a little rest in between but most of it was driving to the TT. I was slow in the swim, sacrificing speed for form. The more distracted I am the worse I swim. Biking and running aren't as affected, but since swimming is so dependent on technique it suffers when my mind and body are distracted.
Oh, and the pool is going to be closed May 24-June 13. WHAT!?!?!?
The TT was in good weather, although the forecast didn't predict that. It cloudy and humid, but not too warm. The wind died down around 6:50, a few mins before my start time. So while my warmup suggested a wicked headwind and sweet tailwind, I ended up with a less wicked tailwind and somewhat of a headwind on the way back?! I went all out in this ride, but even though I was working hard I just wasn't generating a lot of speed. I hit the halfway point in just under 14mins! I usually shoot for 12-13mins. So on the way back my mind started turning the numbers. An 11 min return trip would put me at 25 mins total, so I need to be here at this time and there at that time...perhaps more energy went into the brain than the legs! I kept chanting "big circles" and "smooth circles" and came across the finish line strong.
I keep wondering too just how much my equipment slows me down. The others riding in this race (guys for the most part) have special clothing, helmets, and wheels just for this type of race. What would I save, 1 minute? Is it worth it? The way I see it, I'm the biggest slowdown for that bike: leg strength, weight, technique. They all add up, surely I could save a minute just by improving on those parameters. Much cheaper that way!
BIKE: 26.6 miles in 1hr 15mins. 3rd TT in 25:49 Ave HR in TT was 166. Headwind on the way out, but not much tailwind on the way back. How does that happen?
The swim was a 4:30 and the bike at 7pm, so a little rest in between but most of it was driving to the TT. I was slow in the swim, sacrificing speed for form. The more distracted I am the worse I swim. Biking and running aren't as affected, but since swimming is so dependent on technique it suffers when my mind and body are distracted.
Oh, and the pool is going to be closed May 24-June 13. WHAT!?!?!?
The TT was in good weather, although the forecast didn't predict that. It cloudy and humid, but not too warm. The wind died down around 6:50, a few mins before my start time. So while my warmup suggested a wicked headwind and sweet tailwind, I ended up with a less wicked tailwind and somewhat of a headwind on the way back?! I went all out in this ride, but even though I was working hard I just wasn't generating a lot of speed. I hit the halfway point in just under 14mins! I usually shoot for 12-13mins. So on the way back my mind started turning the numbers. An 11 min return trip would put me at 25 mins total, so I need to be here at this time and there at that time...perhaps more energy went into the brain than the legs! I kept chanting "big circles" and "smooth circles" and came across the finish line strong.
I keep wondering too just how much my equipment slows me down. The others riding in this race (guys for the most part) have special clothing, helmets, and wheels just for this type of race. What would I save, 1 minute? Is it worth it? The way I see it, I'm the biggest slowdown for that bike: leg strength, weight, technique. They all add up, surely I could save a minute just by improving on those parameters. Much cheaper that way!
Tuesday, May 11, 2010
Tuesday speed
BIKE: 26 miles in 90 mins, 3x12 mins (3) at 80-84%. Didn't use HR. Morning.
RUN: 5.75 miles in 50 mins, 5x800m at 10K pace (3:30-3:40/800). Evening.
1st 800: 3:31 ave HR 153
2nd 800: 3:36 ave HR 151
3rd 800: 3:34 ave HR 145
4th 800: 3:40 ave HR 153
5th 800: 3:39 ave HR 152
I wasn't exact on the times, they are a rough estimate.
The morning spin was done indoors so as to be able to maintain a steady interval over 12 minutes. As much as I hate riding indoors in the summer, it's kinda a necessity here.
This was the first night of BRR speedwork for me. I almost didn't go! Once again I was finding excuses--tummy not up for a hard workout, the training plan says an easy 55 mins, my ankle has been clicking out of place again...wah wah WAH. EXCUSES! But I knew a part of me really wanted to go since I whipped through work so I could get out early.
It is a form of punishment, one with a delayed gratification. I won't be faster tomorrow, or Thursday, or this weekend. In fact, tomorrow I'll be sore and slower on the bike. But I'll be faster in a few weeks. And even faster if I keep going back for more, Tuesday after Tuesday. Breaking down the body a little bit each night so as to build it back up again stronger.
My goal 5K time is anything under 22 mins. Wow, specific! My PR is last November's 21:55 which I did out of training, so I was fully recovered and doing very low hours. I don't think I could hit that time again right now, but who knows? So that goal time puts me in Group 3, the 21-23 min goal group. The 800m's were supposed to be at 10K pace and finished in 3:30-3:40. (Since I don't have a specific 5K goal, I don't have a specific 800m goal). This is odd to me, cuz there is no way I could do a 10K at that pace--it works out to a 7-7:20 min/mile pace! I do the 6.5 miles on Thursdays at 8:10-8:20's and I'm hurting afterwards, how could I do a 10K on 7's? I'm not sure how the running calculator thing works, but the pace tonight was challenging yet do-able. So it's probably right.
I was comfortably placed in Group 3, running in the middle of the pack. I might have been able to do 1 or 2 800's with Group 2, but certainly not all 5 of them. What are my limiters for running speed? Watching the other runners around me is a fun comparison. The guys seem to cover more ground/stride than I do, they make it look easy! While running in the pack, I test different techniques to see if I speed up or fall back. I try to "lean forward" at the hips, but all that does is stiffen my upper body. My arms are bent, and I'm working on not crossing my arms over my chest. I'm up on my toes and not over-striding. How is it the faster runners make it look so easy?!? I'm going to guess the cardiovascular fitness is key, and so is fast-twitch musculature. The first one I can work on, the second is a genetic blessing I might not have.
Of course, there is one very simple answer to How Can I Get Faster: Go to speedwork every Tuesday!
RUN: 5.75 miles in 50 mins, 5x800m at 10K pace (3:30-3:40/800). Evening.
1st 800: 3:31 ave HR 153
2nd 800: 3:36 ave HR 151
3rd 800: 3:34 ave HR 145
4th 800: 3:40 ave HR 153
5th 800: 3:39 ave HR 152
I wasn't exact on the times, they are a rough estimate.
The morning spin was done indoors so as to be able to maintain a steady interval over 12 minutes. As much as I hate riding indoors in the summer, it's kinda a necessity here.
This was the first night of BRR speedwork for me. I almost didn't go! Once again I was finding excuses--tummy not up for a hard workout, the training plan says an easy 55 mins, my ankle has been clicking out of place again...wah wah WAH. EXCUSES! But I knew a part of me really wanted to go since I whipped through work so I could get out early.
It is a form of punishment, one with a delayed gratification. I won't be faster tomorrow, or Thursday, or this weekend. In fact, tomorrow I'll be sore and slower on the bike. But I'll be faster in a few weeks. And even faster if I keep going back for more, Tuesday after Tuesday. Breaking down the body a little bit each night so as to build it back up again stronger.
My goal 5K time is anything under 22 mins. Wow, specific! My PR is last November's 21:55 which I did out of training, so I was fully recovered and doing very low hours. I don't think I could hit that time again right now, but who knows? So that goal time puts me in Group 3, the 21-23 min goal group. The 800m's were supposed to be at 10K pace and finished in 3:30-3:40. (Since I don't have a specific 5K goal, I don't have a specific 800m goal). This is odd to me, cuz there is no way I could do a 10K at that pace--it works out to a 7-7:20 min/mile pace! I do the 6.5 miles on Thursdays at 8:10-8:20's and I'm hurting afterwards, how could I do a 10K on 7's? I'm not sure how the running calculator thing works, but the pace tonight was challenging yet do-able. So it's probably right.
I was comfortably placed in Group 3, running in the middle of the pack. I might have been able to do 1 or 2 800's with Group 2, but certainly not all 5 of them. What are my limiters for running speed? Watching the other runners around me is a fun comparison. The guys seem to cover more ground/stride than I do, they make it look easy! While running in the pack, I test different techniques to see if I speed up or fall back. I try to "lean forward" at the hips, but all that does is stiffen my upper body. My arms are bent, and I'm working on not crossing my arms over my chest. I'm up on my toes and not over-striding. How is it the faster runners make it look so easy?!? I'm going to guess the cardiovascular fitness is key, and so is fast-twitch musculature. The first one I can work on, the second is a genetic blessing I might not have.
Of course, there is one very simple answer to How Can I Get Faster: Go to speedwork every Tuesday!
Sunday, May 9, 2010
Sunday ride to Crestview
RIDE: 63 miles in abt 3hr 50 mins. Hard to gauge time when you forget to restart the Garmin. All in-town miles with stoplight after stoplight.
Left the house early to ride to Crestview, met a few other riders, then took off on my own. I tried exploring a bit but kept hitting dead ends. Finally I just turned back on Conway and rode the BS route backwards. I just wanted the miles.
I was tired from the long run yesterday. Sometimes I'd climb a hill and just have nothing left halfway up. I thought I had a flat tire on some hills! My legs just didn't have a lot of oomph left in them. Wasn't I just worrying about not training hard enough? It's also harder to ride by myself sometimes, my mind goes in weird directions. Sometimes very negative ones, as I get after myself for pushing to big of a gear or for hitting bumps I could have avoided. It's all the worse in town for some reason, I much prefer the long open road.
I found I felt better after eating, but mostly after a gel. I tried a PowerBar but didn't notice anything. Of course, it's hard to make a judgement after one bar. But I need to be working on bike nutrition this summer and now's a good a time as any to test things out. I tested the Perpetuem Latte in the flask, tasted OK but not inspiring and no stomach upset. Not sure I'd do it again. Also rode in the new Mavic shoes. They were 90% comfortable--some discomfort under the balls of my feet. And when I took the shoes off, I had trouble walking due to pain in the same area. They might need some adjustment. The pain was short-lived, but what if I wanted to run?
Oh, and I'm now pretty sure this bike's recent fit was a success! Now both Bird and Frea are dialed in for some IM training.
NUMERICS: 12hrs 55 mins
SWIM: 5900y in 2.42hrs
BIKE:113 miles in 6.67hrs
RUN: 25.9miles in 3.83hrs
If I'd have known, I would have run another .1 miles or added 5 minutes somewhere!
IM Kansas 70.3 is one month away. I have 3 more weekends of training. I have no doubts about being able to do the distance, I just have doubts that I'll PR. And why is that such a concern? Just do the race and enjoy it! With all the OWS swim practice, a marathon, and the long rides it'll be fine. But I've set sights on this race and designated it as an A race. Which means I'm gearing up to go big. Time to start laying out some goals and reviewing the course.
Left the house early to ride to Crestview, met a few other riders, then took off on my own. I tried exploring a bit but kept hitting dead ends. Finally I just turned back on Conway and rode the BS route backwards. I just wanted the miles.
I was tired from the long run yesterday. Sometimes I'd climb a hill and just have nothing left halfway up. I thought I had a flat tire on some hills! My legs just didn't have a lot of oomph left in them. Wasn't I just worrying about not training hard enough? It's also harder to ride by myself sometimes, my mind goes in weird directions. Sometimes very negative ones, as I get after myself for pushing to big of a gear or for hitting bumps I could have avoided. It's all the worse in town for some reason, I much prefer the long open road.
I found I felt better after eating, but mostly after a gel. I tried a PowerBar but didn't notice anything. Of course, it's hard to make a judgement after one bar. But I need to be working on bike nutrition this summer and now's a good a time as any to test things out. I tested the Perpetuem Latte in the flask, tasted OK but not inspiring and no stomach upset. Not sure I'd do it again. Also rode in the new Mavic shoes. They were 90% comfortable--some discomfort under the balls of my feet. And when I took the shoes off, I had trouble walking due to pain in the same area. They might need some adjustment. The pain was short-lived, but what if I wanted to run?
Oh, and I'm now pretty sure this bike's recent fit was a success! Now both Bird and Frea are dialed in for some IM training.
NUMERICS: 12hrs 55 mins
SWIM: 5900y in 2.42hrs
BIKE:113 miles in 6.67hrs
RUN: 25.9miles in 3.83hrs
If I'd have known, I would have run another .1 miles or added 5 minutes somewhere!
IM Kansas 70.3 is one month away. I have 3 more weekends of training. I have no doubts about being able to do the distance, I just have doubts that I'll PR. And why is that such a concern? Just do the race and enjoy it! With all the OWS swim practice, a marathon, and the long rides it'll be fine. But I've set sights on this race and designated it as an A race. Which means I'm gearing up to go big. Time to start laying out some goals and reviewing the course.
Saturday, May 8, 2010
OWS and Run
SWIM: abt 1300y in abt 30 mins. First open water swim in NT. This may just be my best OWS yet.
RUN: 13.1 in 2hrs. Easy run with EK around NT in the wind. Training plan said I should feel refreshed afterwards, or it's a sign I went too hard. I felt refreshed!
It was very windy in NT! The water was choppy and swimming into the wind seemed more like an endless pool experience. But I had a great swim! The air was 48F and the water was 68F so it was better in the water. I was able to sight buoys, swim straight, and handled the choppy water pretty well. I should have swam more, maybe next time I'll go for 2 loops.
The run was also a challenge in the wind, but staying in the subdivision helped break it up. We didn't push a hard pace, just chatted away and wondered how the guys were doing on the bikes.
RUN: 13.1 in 2hrs. Easy run with EK around NT in the wind. Training plan said I should feel refreshed afterwards, or it's a sign I went too hard. I felt refreshed!
It was very windy in NT! The water was choppy and swimming into the wind seemed more like an endless pool experience. But I had a great swim! The air was 48F and the water was 68F so it was better in the water. I was able to sight buoys, swim straight, and handled the choppy water pretty well. I should have swam more, maybe next time I'll go for 2 loops.
The run was also a challenge in the wind, but staying in the subdivision helped break it up. We didn't push a hard pace, just chatted away and wondered how the guys were doing on the bikes.
Friday, May 7, 2010
Friday morning swim
SWIM: 2500y in 65 mins. WU of 400 swim, then 8x (25y kick, 25y drill). MS of 2x [5x150y (10s)] 1 min. CD of 200 swim.
While driving to the pool this morning, I was remarking (to myself) about just how good I feel. 'Shouldn't I be more tired? Am I training enough? Am I training hard enough?". I start to doubt my efforts, while at the same time thinking I'm really loving this IM training stuff. I feel great.
A short lived feeling.
This swim was much better than Wed's, during which I was sloppy and unfocused. Today at least I was able to focus. I slowed down to make sure the technique was neat, sacrificing a harder workout for a clean one. But I was tired! By the end of the 1st half of the WU, I was huffing away. This made my form all the worse. And like most things, the more sloppy you are the harder you have to work. Hydrodynamics are not forgiving.
Things to work on. Keeping head down, I keep lifting my head to look slightly forward. My right arm still sweeps under me. My left arm has a dragging recovery. My kick is slightly off balanced.
Tomorrow might be an open water swim, if I don't chicken out due to temperatures!
While driving to the pool this morning, I was remarking (to myself) about just how good I feel. 'Shouldn't I be more tired? Am I training enough? Am I training hard enough?". I start to doubt my efforts, while at the same time thinking I'm really loving this IM training stuff. I feel great.
A short lived feeling.
This swim was much better than Wed's, during which I was sloppy and unfocused. Today at least I was able to focus. I slowed down to make sure the technique was neat, sacrificing a harder workout for a clean one. But I was tired! By the end of the 1st half of the WU, I was huffing away. This made my form all the worse. And like most things, the more sloppy you are the harder you have to work. Hydrodynamics are not forgiving.
Things to work on. Keeping head down, I keep lifting my head to look slightly forward. My right arm still sweeps under me. My left arm has a dragging recovery. My kick is slightly off balanced.
Tomorrow might be an open water swim, if I don't chicken out due to temperatures!
Thursday, May 6, 2010
Tired Thursday run
RUN: 6.5 miles in 55 mins, ave pace 8:11, ave HR 155.
As it was last week, my legs were tired. Especially on the hills, the power just wasn't there. Thankfully (?), DC was out of town so the pace wasn't terribly beastly but it was still fast.
I made it a point to stay with the lead group today. The whole time, I felt like the only one struggling to keep up, huffing and puffing, but there were indications otherwise. I missed the speedwork Tues and so in theory my legs should have been a little fresher in comparison. So while I'm here complaining about how tired I am, I'm getting pushed by people who are just as tired. So Buck Up.
As it was last week, my legs were tired. Especially on the hills, the power just wasn't there. Thankfully (?), DC was out of town so the pace wasn't terribly beastly but it was still fast.
I made it a point to stay with the lead group today. The whole time, I felt like the only one struggling to keep up, huffing and puffing, but there were indications otherwise. I missed the speedwork Tues and so in theory my legs should have been a little fresher in comparison. So while I'm here complaining about how tired I am, I'm getting pushed by people who are just as tired. So Buck Up.
Wednesday, May 5, 2010
Weds swim and race
SWIM: 2100y in 50 mins. had planned to make this my long swim, but my focus and form wasn't there.
BIKE: 26 mins in 80 mins. 2nd TT race in 25:40, there was a tailwind on the outbound and a headwind on the way back. Since it was from the NW, it also made for some weaving!
Regarding the swim, I had waited around the house thinking the roofer was going to show. By 11am I had finished a bunch of stuff for work and gave up on the roofer. There is something about training out-of-schedule that throw's me off sometimes. It didn't help either that my mind was racing with my huge to-do list. So my form and focus were pretty bad. I swam to the minimum of 45 mins, pushed a bit more, then gave up. It was a choice between forcing a bad swim and quitting before I got really down on myself.
Regarding the bike, whooooweeee those winds! I didn't get there as early as I'd liked to have. More warm-up may or may not have helped, it's more the mental aspect of getting in 20-30 mins to relax the mind after hurrying out there. I road the first half in 11.5 minutes, trying to be cautious and conservative knowing that way home was windy. I rode the second have in 14 minutes! To keep my legs fresh, I was playing with the gears. Big ring, little ring, big, little, etc, trying to find the sweet spot that let me keep moving but not wear out too fast. So although this ride was a bit slower than last weeks (by 13 seconds) I still think I did the best I could.
And touching again on yesterday's thoughts on other peeps and my body image. Two more comments yesterday. One at the gym, a woman liking the arms. Later at work a faculty saying I looked like a marathoner. These were OK, but it still amazes me.
BIKE: 26 mins in 80 mins. 2nd TT race in 25:40, there was a tailwind on the outbound and a headwind on the way back. Since it was from the NW, it also made for some weaving!
Regarding the swim, I had waited around the house thinking the roofer was going to show. By 11am I had finished a bunch of stuff for work and gave up on the roofer. There is something about training out-of-schedule that throw's me off sometimes. It didn't help either that my mind was racing with my huge to-do list. So my form and focus were pretty bad. I swam to the minimum of 45 mins, pushed a bit more, then gave up. It was a choice between forcing a bad swim and quitting before I got really down on myself.
Regarding the bike, whooooweeee those winds! I didn't get there as early as I'd liked to have. More warm-up may or may not have helped, it's more the mental aspect of getting in 20-30 mins to relax the mind after hurrying out there. I road the first half in 11.5 minutes, trying to be cautious and conservative knowing that way home was windy. I rode the second have in 14 minutes! To keep my legs fresh, I was playing with the gears. Big ring, little ring, big, little, etc, trying to find the sweet spot that let me keep moving but not wear out too fast. So although this ride was a bit slower than last weeks (by 13 seconds) I still think I did the best I could.
And touching again on yesterday's thoughts on other peeps and my body image. Two more comments yesterday. One at the gym, a woman liking the arms. Later at work a faculty saying I looked like a marathoner. These were OK, but it still amazes me.
Tuesday, May 4, 2010
Bike and half naked run in park
BIKE: abt 23 miles in 90 mins. 3x9mins at 75% then 2x9mins at 84%. Lost some focus, probably didn't work as hard as I could have.
RUN: 6.3 miles in 55 mins. Afternoon loop in TGP. Did a figure-8 of the park, first time I've done this. I was going to do BRR speedwork, but decided instead to use the 45 minutes of driving to and from the track to do yardwork.
One change that came with my new eating habits is that I stay warm easier. It used to be that 85F was comfortable, otherwise I was cold and shivery. Now I'm always warm, and as the spring temperatures increase I find I'm getting warmer as well. I now understand why everyone else thought >80F was uncomfortable!
The run in the afternoon is an example --after just a mile I took my shirt off. I have no qualms about running in shorts and a sports bra. One the list of things I've gained since starting triathlon, it's that I'm oddly comfortable running around half naked. Literally.
Not that it goes unnoticed! In the 55 mins of the run, I received a few looks and a number of comments, most always good. A 20-something girl focused in the the belly, pointed, and said she liked it. But she was really looking at me, not just a passing glance. Took me a few seconds to realize she was trying to see the tattoo. I forget it's there. But usually the comments are from men (of course!). Today 2 men walking along Grand stopped and actually cheered me on with the looking good/ah right babe/mmm mmm Good type of comments. I just laughed, gave them a thumbs up and kept running. The comments used to bother me, but I hate to say I'm getting used to it. I've been creeped out by some guys, sometimes there's an element of quease and ick that comes with the catcalls. I just keep running.
It's funny how I see myself compared to how others see me. I'll come back to this when I have more time, suffice it to say that I don't see what others do. It's become a bit of a recent hang-up for me, wondering and now comparing myself to fellow athletes trying to see me from another point of view. I get the "you have such low BF%" and "because you're so tiny" and "you look like a cyclist" comments a LOT lately, but I don't see any changes and I don't see myself as exceptional (or tiny). I happen to think I'm Just Right, Normal, and The Way I Should Be.
So what bothers me about this? Why is it people seem open to commenting on my body? Probably because I have no issues with showing it, I don't think twice about whipping a shirt off during a hot run (well, the only 2nd thought is whether the bra says Victoria's Secret or Nike...) and I tend to wear a lot of spandexy-fitted clothes. My body is on display. Is that all it takes? More on this later, I'm too tired from running around the park naked to think any further.
RUN: 6.3 miles in 55 mins. Afternoon loop in TGP. Did a figure-8 of the park, first time I've done this. I was going to do BRR speedwork, but decided instead to use the 45 minutes of driving to and from the track to do yardwork.
One change that came with my new eating habits is that I stay warm easier. It used to be that 85F was comfortable, otherwise I was cold and shivery. Now I'm always warm, and as the spring temperatures increase I find I'm getting warmer as well. I now understand why everyone else thought >80F was uncomfortable!
The run in the afternoon is an example --after just a mile I took my shirt off. I have no qualms about running in shorts and a sports bra. One the list of things I've gained since starting triathlon, it's that I'm oddly comfortable running around half naked. Literally.
Not that it goes unnoticed! In the 55 mins of the run, I received a few looks and a number of comments, most always good. A 20-something girl focused in the the belly, pointed, and said she liked it. But she was really looking at me, not just a passing glance. Took me a few seconds to realize she was trying to see the tattoo. I forget it's there. But usually the comments are from men (of course!). Today 2 men walking along Grand stopped and actually cheered me on with the looking good/ah right babe/mmm mmm Good type of comments. I just laughed, gave them a thumbs up and kept running. The comments used to bother me, but I hate to say I'm getting used to it. I've been creeped out by some guys, sometimes there's an element of quease and ick that comes with the catcalls. I just keep running.
It's funny how I see myself compared to how others see me. I'll come back to this when I have more time, suffice it to say that I don't see what others do. It's become a bit of a recent hang-up for me, wondering and now comparing myself to fellow athletes trying to see me from another point of view. I get the "you have such low BF%" and "because you're so tiny" and "you look like a cyclist" comments a LOT lately, but I don't see any changes and I don't see myself as exceptional (or tiny). I happen to think I'm Just Right, Normal, and The Way I Should Be.
So what bothers me about this? Why is it people seem open to commenting on my body? Probably because I have no issues with showing it, I don't think twice about whipping a shirt off during a hot run (well, the only 2nd thought is whether the bra says Victoria's Secret or Nike...) and I tend to wear a lot of spandexy-fitted clothes. My body is on display. Is that all it takes? More on this later, I'm too tired from running around the park naked to think any further.
Sunday, May 2, 2010
Quick history of long rides
I love trainingpeaks, once you learn how to use it, you can find a lot of old workouts and stats.
I'd done only 3 rides exceeding 70 miles. I thought I did 2 last year, but there was only one! July 08: 73miles, June 09: 85 miles, May 10: 80 miles.
Certainly not an impressive list of long rides. And I thought the 85-miler was later in the year than June. And I'd forgotten about the 73-miler. I'm eyeballing a bunch of centuries this season, those will boost that list up.
What about long runs? I consider anything over 16 miles to be long, and I've done 14 total.
Swims? 10 swims over 3000y.
lol, i'm so tired this is actually amusing. BED!!
I'd done only 3 rides exceeding 70 miles. I thought I did 2 last year, but there was only one! July 08: 73miles, June 09: 85 miles, May 10: 80 miles.
Certainly not an impressive list of long rides. And I thought the 85-miler was later in the year than June. And I'd forgotten about the 73-miler. I'm eyeballing a bunch of centuries this season, those will boost that list up.
What about long runs? I consider anything over 16 miles to be long, and I've done 14 total.
Swims? 10 swims over 3000y.
lol, i'm so tired this is actually amusing. BED!!
Gorgeous Sunday: Run Bike Run
RUN: 5.9 miles in 59 mins, from Crestview to the hills westward. Not quite focused, but kept moving.
BIKE: 13.45 miles in 55 mins, from Crestview to Straubs with MC and JM. Felt surprisingly good!
RUN: 6.25 miles in 60 mins, still from Crestview but less hills. I meandered in side streets until I hit distance. Back in the subdivision south of the pool I found a Hummingbird Park and a Wren Trail. Was getting very warm and thirsty!
The training plan had a 1:55hr run and a 50mins bike, and I worked them in as best I could, splitting the run around a scheduled bike ride. I really expected to be worthless lump today but I managed a good 3hrs of work! But as I sit here now later in the day, I'm wiped.
Numerics: The goal from the plan was a 14:20 week.
SWIM: 3501 yards in 2.17 hrs, I missed the Friday swim. 15% of time.
BIKE: 146.5 miles in 8.48 hrs, I dare say this is a lifetime peak for me. 85% of time.
RUN: 23.90 miles in 3.67 hrs. If I had known, I would have run 0.1 more. 13% of time.
A grand total of 14.32 hrs, or 14hrs 19mins.
The Vino threw my bike numbers up high this week, there was supposed to be a 1hr run after Saturday's bike but I counted the Vino as the hours instead.
BIKE: 13.45 miles in 55 mins, from Crestview to Straubs with MC and JM. Felt surprisingly good!
RUN: 6.25 miles in 60 mins, still from Crestview but less hills. I meandered in side streets until I hit distance. Back in the subdivision south of the pool I found a Hummingbird Park and a Wren Trail. Was getting very warm and thirsty!
The training plan had a 1:55hr run and a 50mins bike, and I worked them in as best I could, splitting the run around a scheduled bike ride. I really expected to be worthless lump today but I managed a good 3hrs of work! But as I sit here now later in the day, I'm wiped.
Numerics: The goal from the plan was a 14:20 week.
SWIM: 3501 yards in 2.17 hrs, I missed the Friday swim. 15% of time.
BIKE: 146.5 miles in 8.48 hrs, I dare say this is a lifetime peak for me. 85% of time.
RUN: 23.90 miles in 3.67 hrs. If I had known, I would have run 0.1 more. 13% of time.
A grand total of 14.32 hrs, or 14hrs 19mins.
The Vino threw my bike numbers up high this week, there was supposed to be a 1hr run after Saturday's bike but I counted the Vino as the hours instead.
Saturday, May 1, 2010
The Vino Fondo
BIKE: 79.8 miles, 4hrs 39 minutes. A few different times to record: I did the actual VF of 76 miles in 4:39 with about 15 minutes stopped at 2 rest areas. And the biggie hill, the Strueslerburg-something-or-other in about 18 minutes. Good enough for 3rd in my AG and 2nd for the KOM. But there were only 6 in my AG, and it was a timed ride-not a race. But results are results.
This is quite likely the most fun I've ever had on a bike. The Bird was the perfect bike! Here's the scoop. I took Friday off as a rest, besides I was to busy to do much, as I was getting tired by Thursday. Having on ridden a 50-miler so far this year, and only a 70-something and an 86-er last year, I really had no idea of how good of shape I would be in for 75 miles in hills. The other gamble was that this was the first real ride on Bird since TR re-fit it with the new seat. So not only endurance but comfort were on the line.
It was a mass start out of the winery, off down some hills with 300-ish riders. It is so easy to hit a high speed in a group like that, but I stayed conservative figuring I'd want that energy back around 65 miles. The guys from the club soon dropped me, they were hammering and I wasn't. Soon enough, the crowd splintered and what remained were packs of riders in small groups. No one I knew was right around me, I knew they were all ahead. In fact, I spend the entire ride back from the turn-around trying to find EK, who was just chewing up the road ahead of me.
The weather was perfect--mid 60's, cloud cover, mild wind. The scenery just lovely--rolling green hills, small quiet towns, and some wildlife (not counting all the roadkill!). Who wanted to rush through all this and miss it?
Knowing a hilly ride like this was needed to prep for IMWI, I took the advice of IMWI vets who said powering up hills was a mistake. Spin up instead, and spin up most I did. The aerodrink bottle really helped for hills, it's hard for me to want to reach for a bottle going up and down hills. I focused on hydration and did OK there, less focus on nutrition but still did OK. I had a 2 gels, a banana, a bottle of Cytomax, and a clif bar (the CB was broken into pieces, eaten over the ride, and it didn't make me too sick this time). If I need to be ready for hills, if this ride was any indication- I'll be ready.
I felt fantastic the entire ride. Last year was marked by saddle discomfort-- I would be hurtin' just 40 mins into a ride and by 3-4 hours I'd be unable to sit on the saddle at all. The ISM saddle just installed on the Bird was a dream. The aero position and the upright position were completely free of numbness, strain, or hurt. I wore the Sidi shoes with only minor hot spots and mets discomfort. No headache, neck ache, or arm fatigue. The only hurt was some right knee tightness/pain just above the kneecap. It was fine post ride, but keep an eye on it.
I used every gear on the bird, and every gear shifted in and out perfectly. No flat tires, no dropped chain, no mechanicals at all--me or the bike. I met many other riders and chatted with them. Asked about the race on their jersey, alternated pulls, challenged each other on hills. I only rode with 2 club members for a few miles, but split from them at a rest stop. While it would have been more fun to ride with the guys, and more challenging, it was good to keep in my own head and have a good internal conversation. When you feel good, it's easy to stay positive and strong. I managed to avoid the negative thoughts, mental fuzz, and lack of orientation I've had on longer rides.
Oh, and the biggie hill with the KOM status. The Defining Hill of the ride that everyone was talking about. Can't remember how to spell it. The first timing mat was around mile 71 and no where near the bottom of the hill. I crossed the mat and and rode into the small town with the same name and found flats, curves, and small hills. Where was the biggie? I took the course description literally--the hill itself would be timed. How much energy was I going to need? I wanted to push it, since this was an individually timed segment of the course, but I held back for fear of burning out on the last mile. Around mile 74 I hit the bottom of the hill. And there in front of me was EK! I yelled up and she replied, and we cheered each other up the hill. This was not a Hill of Death, in fact while it was tough it was do-able. I was loooooonnnnggggg, that was the challenge. Granny gear was barely enough, but in all honesty I enjoyed the hill! Like most hills in the whole ride, I alternated sitting and standing, but didn't burn out. And at the top was the finish line!
Post ride was fruit, Ensure, and more fruit. Unfortunately, pasta was the recovery meal being served and I didn't want to risk feeling sick. I also avoided the wine, fearing ill effects if I was dehydrated. But I don't think I was low on water, even though I ran out of water in the last few miles of the ride (I gave half a bottle to a guy full out of water and cramped around mile 68). I have to wonder just how much being fully hydrated contributed to a great ride both mentally and physically. Haha, I don't have to wonder, of course it contributed a lot!
We hung around for a few hours after the ride waiting on the long course riders and cheering them in. I wondered if I could have done a brick run, and I think I could have managed a few miles of a slow run. Recovery was a breeze.
Just, WOW, what a day. Perfect weather, a couch of a bike, flawless nutrition and hydration, and a beautifully challenging course. Again, probably the most fun I've ever had on a bike, I felt like I could have gone forever! Thinking about a century ride here soon, I should be ready in a few weeks.
This is quite likely the most fun I've ever had on a bike. The Bird was the perfect bike! Here's the scoop. I took Friday off as a rest, besides I was to busy to do much, as I was getting tired by Thursday. Having on ridden a 50-miler so far this year, and only a 70-something and an 86-er last year, I really had no idea of how good of shape I would be in for 75 miles in hills. The other gamble was that this was the first real ride on Bird since TR re-fit it with the new seat. So not only endurance but comfort were on the line.
It was a mass start out of the winery, off down some hills with 300-ish riders. It is so easy to hit a high speed in a group like that, but I stayed conservative figuring I'd want that energy back around 65 miles. The guys from the club soon dropped me, they were hammering and I wasn't. Soon enough, the crowd splintered and what remained were packs of riders in small groups. No one I knew was right around me, I knew they were all ahead. In fact, I spend the entire ride back from the turn-around trying to find EK, who was just chewing up the road ahead of me.
The weather was perfect--mid 60's, cloud cover, mild wind. The scenery just lovely--rolling green hills, small quiet towns, and some wildlife (not counting all the roadkill!). Who wanted to rush through all this and miss it?
Knowing a hilly ride like this was needed to prep for IMWI, I took the advice of IMWI vets who said powering up hills was a mistake. Spin up instead, and spin up most I did. The aerodrink bottle really helped for hills, it's hard for me to want to reach for a bottle going up and down hills. I focused on hydration and did OK there, less focus on nutrition but still did OK. I had a 2 gels, a banana, a bottle of Cytomax, and a clif bar (the CB was broken into pieces, eaten over the ride, and it didn't make me too sick this time). If I need to be ready for hills, if this ride was any indication- I'll be ready.
I felt fantastic the entire ride. Last year was marked by saddle discomfort-- I would be hurtin' just 40 mins into a ride and by 3-4 hours I'd be unable to sit on the saddle at all. The ISM saddle just installed on the Bird was a dream. The aero position and the upright position were completely free of numbness, strain, or hurt. I wore the Sidi shoes with only minor hot spots and mets discomfort. No headache, neck ache, or arm fatigue. The only hurt was some right knee tightness/pain just above the kneecap. It was fine post ride, but keep an eye on it.
I used every gear on the bird, and every gear shifted in and out perfectly. No flat tires, no dropped chain, no mechanicals at all--me or the bike. I met many other riders and chatted with them. Asked about the race on their jersey, alternated pulls, challenged each other on hills. I only rode with 2 club members for a few miles, but split from them at a rest stop. While it would have been more fun to ride with the guys, and more challenging, it was good to keep in my own head and have a good internal conversation. When you feel good, it's easy to stay positive and strong. I managed to avoid the negative thoughts, mental fuzz, and lack of orientation I've had on longer rides.
Oh, and the biggie hill with the KOM status. The Defining Hill of the ride that everyone was talking about. Can't remember how to spell it. The first timing mat was around mile 71 and no where near the bottom of the hill. I crossed the mat and and rode into the small town with the same name and found flats, curves, and small hills. Where was the biggie? I took the course description literally--the hill itself would be timed. How much energy was I going to need? I wanted to push it, since this was an individually timed segment of the course, but I held back for fear of burning out on the last mile. Around mile 74 I hit the bottom of the hill. And there in front of me was EK! I yelled up and she replied, and we cheered each other up the hill. This was not a Hill of Death, in fact while it was tough it was do-able. I was loooooonnnnggggg, that was the challenge. Granny gear was barely enough, but in all honesty I enjoyed the hill! Like most hills in the whole ride, I alternated sitting and standing, but didn't burn out. And at the top was the finish line!
Post ride was fruit, Ensure, and more fruit. Unfortunately, pasta was the recovery meal being served and I didn't want to risk feeling sick. I also avoided the wine, fearing ill effects if I was dehydrated. But I don't think I was low on water, even though I ran out of water in the last few miles of the ride (I gave half a bottle to a guy full out of water and cramped around mile 68). I have to wonder just how much being fully hydrated contributed to a great ride both mentally and physically. Haha, I don't have to wonder, of course it contributed a lot!
We hung around for a few hours after the ride waiting on the long course riders and cheering them in. I wondered if I could have done a brick run, and I think I could have managed a few miles of a slow run. Recovery was a breeze.
Just, WOW, what a day. Perfect weather, a couch of a bike, flawless nutrition and hydration, and a beautifully challenging course. Again, probably the most fun I've ever had on a bike, I felt like I could have gone forever! Thinking about a century ride here soon, I should be ready in a few weeks.
Subscribe to:
Posts (Atom)