BIKE: 18 miles in 65 mins
SWIM: 2400y in 60 mins
The bike was unremarkable. I rode abt 18 miles. Short for a Tuesday! And in the Tuesday morning meeting at work, I was awake for the first time. Usually I'm tired, stretching my legs in the chair, and eating my second breakfast of the day.
The swim, however, was remarkable. I usually dont' swim all that great in the afternoons, it's harder to focus on technique after a long day. But the goal was simple--follow today's plan: WU=800y with every 4th length as non-free. Main set=3x400y as #1 swim, #2 pull, #3 swim all at 60-70% heart rate. CD= 8x50. Easy enough.
I was going a bit fast in the warmup, and changed the plan to every 4th lap do some non-freestyle work. I don't do much in the way of non-free anyway, unless you count my doggie-paddle-like breaststroke as an off stroke. I had another swimmer in the lane, and I kept working to pace her in my laps. So the WU was harder than it needed to be.
I had quit timing my swims a few weeks ago, after getting discouraged by my slowing times. For some reason, my swim technique was faltering and the last think I needed was one more thing to worry about. But tonight I was feeling good and decided to time the 400's. To my surprise, I did the 1st 400 in 8:12, or about 1 min 1-3 sec/lap!! I was expecting 8:30+.
The second 400 was with a pull buoy. I don't swim all that great with the pull buoy, which is funny because it's supposed to help you improve your swimming. My side-to-side rolling is awkward and unbalanced with the buoy. So even though I'm swimming faster, I'm swimming poorly. Go figure. But, this time I slowed it down and worked on what was wrong. I found that my right arm was curling under me, instead of staying under my shoulder. Once I fixed that, things improved. I visualized the "arm over a barrel" and "scrape the edges of the pool" suggestions. Didn't time the 2nd 400y, as by now there were 3 swimmers in my lane.
And getting to this 3rd swimmer. I have a pet peeve about people who just come up to me and say "we are going to circle swim. OK?" I have to wonder, are you asking me or telling me we are going to circle swim. I like to ask people "would it be OK" and not say "we are going to". It's the assumption on the part of the other person that I would agree to share the lane (even though I always do). whatever. But then to really top it off, she swam sssslllloooooowwwwwww and wide. Big sweep of the arms, big scissor kick with the legs-- she took up over half the lane. Even more, there's a rule that when another swimmer is ready to pass you, you hang on the wall for a few seconds and let them by. Instead, she just pushed off the wall without letting the rest of us pass. It created a continuous traffic jam. Hey, I'm not perfect or fast myself here, but if we're wanna share then you gotta follow the rules.
She kicked me 3 times and hit me with her arms once, and this really fired me up. Suddenly I wanted to swim and buzz by her as fast as possible, to make a stupid point I suppose, about her poor "we are going to share" mentality. So I swam fast. And competitively. I was pushing the pace, looking to pass, and all aboard the Get Out of My Way train. haha, I was probably the jerk in the lane that I complain about. But I never got in her way, I never hit her, and she never had to wait for me.
But I have to give her credit for one thing. Even after stopping a few times to get around her, I did a 7:59 400y swim!! 13 seconds faster than the first one!! I've had this happen before--my best swims and fastest times come after a challenge that gets me riled up. I thought about thanking her once I was done, but she was so absorbed in her scissor kicking that she never looked up. haha, wouldn't that have been funny. "thanks for being an a$$hole, I just had one of my best swims in weeks".
Tuesday, August 31, 2010
Monday, August 30, 2010
Sticking to schedule
DAY OFF!
Here it is, the last week of training! Next week is busy with packing, traveling, and preparing, so I'm not counting that one. This is it!
I can remember 9 months ago peeking ahead in the training plan at the taper week, and wondering how things would change after 9 months of training. The taper weeks at the time seemed so far away, but here they are. I plugged away at it all one week at a time, just kept turning the pages and focusing on each week as it came to me.
And now here it is. That thought just keeps running through my mind. The goal of taper week is to recover from the last few weeks of 17+hr weeks. I should start to feel energetic, rejuventated, and peppy. I'm already feeling it!
There's so much to do in the next 2 weeks, gotta get on that to-do list.
Here it is, the last week of training! Next week is busy with packing, traveling, and preparing, so I'm not counting that one. This is it!
I can remember 9 months ago peeking ahead in the training plan at the taper week, and wondering how things would change after 9 months of training. The taper weeks at the time seemed so far away, but here they are. I plugged away at it all one week at a time, just kept turning the pages and focusing on each week as it came to me.
And now here it is. That thought just keeps running through my mind. The goal of taper week is to recover from the last few weeks of 17+hr weeks. I should start to feel energetic, rejuventated, and peppy. I'm already feeling it!
There's so much to do in the next 2 weeks, gotta get on that to-do list.
Sunday, August 29, 2010
IM Louisville
RUN: 12 miles in about 2hrs. No rush, ran along course looking for friends.
It was a long but exciting day spectating at IML. The best way to describe the day was in brief recollections:
--Swim start line-up: the nervous looks, the readjusting of goggles and helmets, the stretching and anxious looks at the water. Followed by the run into said water.
--The bike out: the smiles, the smorgasbords of foods on bikes, the fresh legs.
--The run: the easy, efficient strides of those who are blessed with great running form. The steady, step-step-step of those less blessed. Yet the perpetual forward momentum of both groups.
--The run: runners dropping out to the curbs, leaning over sick, and being carried off the course. this is serious shit.
--More run: the blank stares, the smiles upon recognition of family, the determined look, and the suffering-but-determined look.
--cheering on the course: people love hearing their names, their club, or something yelled out to them. Unless they are really suffering. Then you just get a dirty look. haha.
--cheering at the finish line chute: So emotional. So very emotional. I tear up just remembering it. The look on the faces as they come out of the darkness and into the bright lights of the chute. The willingness to share the joy in high-fives. The tears on their faces, the big smiles, and the pure joy of finishing.
Things I learned for my race:
--Before leaving T1, start the watch and get the first round of nutrition ready. Don't do it in the mount chute.
--Stay in the predetermined HR zone, regardless of how good you feel. You WILL need that energy in the run.
It was a long but exciting day spectating at IML. The best way to describe the day was in brief recollections:
--Swim start line-up: the nervous looks, the readjusting of goggles and helmets, the stretching and anxious looks at the water. Followed by the run into said water.
--The bike out: the smiles, the smorgasbords of foods on bikes, the fresh legs.
--The run: the easy, efficient strides of those who are blessed with great running form. The steady, step-step-step of those less blessed. Yet the perpetual forward momentum of both groups.
--The run: runners dropping out to the curbs, leaning over sick, and being carried off the course. this is serious shit.
--More run: the blank stares, the smiles upon recognition of family, the determined look, and the suffering-but-determined look.
--cheering on the course: people love hearing their names, their club, or something yelled out to them. Unless they are really suffering. Then you just get a dirty look. haha.
--cheering at the finish line chute: So emotional. So very emotional. I tear up just remembering it. The look on the faces as they come out of the darkness and into the bright lights of the chute. The willingness to share the joy in high-fives. The tears on their faces, the big smiles, and the pure joy of finishing.
Things I learned for my race:
--Before leaving T1, start the watch and get the first round of nutrition ready. Don't do it in the mount chute.
--Stay in the predetermined HR zone, regardless of how good you feel. You WILL need that energy in the run.
Friday, August 27, 2010
Ugh...another bad swim
SWIM: 1000m in 30 mins
Hopefully these bad swims won't kill my confidence on race day. I was tired all day and didn't eat much, so by the time I arrived at the pool I was secretly hoping it was closed up for the night. Nope. Open.
I started off OK, but in the 2nd or 3rd lap I lost the mojo to finish anything more. So I worked on bilateral breathing with and without the pull buoy (I think I read somewhere that the pull buoy can simulate the wetsuit). I found, to my surprise, that once I settled into swimming breathing every 4th stroke worked really good for me! I tried every other (my usual pattern), every third (bilateral), and every fourth. I had initially expected that q4 would work great for me, after all, I have this IM sized cardiac engine so I should be able to hold my breath for a bit, but in previous attempts I felt out of breath. So maybe I'll experiment with that more. I'm not sure I'll get much clear water for a nice settled swim, but who knows?
These crappy swims weigh heavily on my mind. I keep saying I'm a weak swimmer, I am, but cut with the excuses and fix it!!
Hopefully these bad swims won't kill my confidence on race day. I was tired all day and didn't eat much, so by the time I arrived at the pool I was secretly hoping it was closed up for the night. Nope. Open.
I started off OK, but in the 2nd or 3rd lap I lost the mojo to finish anything more. So I worked on bilateral breathing with and without the pull buoy (I think I read somewhere that the pull buoy can simulate the wetsuit). I found, to my surprise, that once I settled into swimming breathing every 4th stroke worked really good for me! I tried every other (my usual pattern), every third (bilateral), and every fourth. I had initially expected that q4 would work great for me, after all, I have this IM sized cardiac engine so I should be able to hold my breath for a bit, but in previous attempts I felt out of breath. So maybe I'll experiment with that more. I'm not sure I'll get much clear water for a nice settled swim, but who knows?
These crappy swims weigh heavily on my mind. I keep saying I'm a weak swimmer, I am, but cut with the excuses and fix it!!
Thursday, August 26, 2010
The Last Long Run
RUN: 14.5 miles in 2:17
The last long run!! OMG!! I love long runs!!
I got up at 4am today to get an early start with LC. She was doing 20, but out paces were similar and I love the early starts. This morning had a 99% full moon setting as well as a sun rising!
The first loop went by as 6.27 miles in 60 mins. A nice solid pace. The second loop wrapped up 12.1 miles in 1:55. The 2nd loop felt better than the first for me. I was supposed to follow a 1:45 run with a :45 min bike to make for a 2:15 day. Once at 1:55, I opted to keep running for 20 mins instead of digging the bike out. Besides, I was loving the run.
Got home, was starving, had breakfast, then WHAM. Energy levels crashed. Mental fuzz, dragging feet, sleepy eyes. The day had caught up with me. I'm probably a bit dehydrated.
My last long run!! I'm already talking about doing a marathon next spring, planning the when and where. Now's not the time for that, and come post-IMWI I'm sure my will to do another 26.2 will fade. Both times I've raced 26.2 taught me that I like marathon training more than marathon racing. haha, and here I want to do it all again.
My running this year has been fantastic. No injuries, great pace, some PR's, and solid nutrition. Let's hope this carries over into The Big Day and gives me a strong IM-marathon!
The last long run!! OMG!! I love long runs!!
I got up at 4am today to get an early start with LC. She was doing 20, but out paces were similar and I love the early starts. This morning had a 99% full moon setting as well as a sun rising!
The first loop went by as 6.27 miles in 60 mins. A nice solid pace. The second loop wrapped up 12.1 miles in 1:55. The 2nd loop felt better than the first for me. I was supposed to follow a 1:45 run with a :45 min bike to make for a 2:15 day. Once at 1:55, I opted to keep running for 20 mins instead of digging the bike out. Besides, I was loving the run.
Got home, was starving, had breakfast, then WHAM. Energy levels crashed. Mental fuzz, dragging feet, sleepy eyes. The day had caught up with me. I'm probably a bit dehydrated.
My last long run!! I'm already talking about doing a marathon next spring, planning the when and where. Now's not the time for that, and come post-IMWI I'm sure my will to do another 26.2 will fade. Both times I've raced 26.2 taught me that I like marathon training more than marathon racing. haha, and here I want to do it all again.
My running this year has been fantastic. No injuries, great pace, some PR's, and solid nutrition. Let's hope this carries over into The Big Day and gives me a strong IM-marathon!
Wednesday, August 25, 2010
Long ride moved to Wednesday
BIKE: 3:35, about 62 miles
Here's a good example of how obsessive I am. (There is a joke that "obsessive" is the word that lazy people use to describe dedication in people like me, but let's leave that aside for now. This was obsessive). I knew that going to IM Louisville this coming weekend would screw with my schedule, and that my long ride would have to be moved to the middle of the week. Regardless of the best intentions, bringing the bike to KY with the plan to get a long ride in was a bad idea. It just wouldn't happen.
So the plan was to put the long ride (only 4.5 hrs) in with the Weds group ride. Leave work early to get the hours in. Well leaving work early didn't really happen (it never really does) and by the time I was ready to ride 4.5 hours would have put me in the dark. Leaving immediately meant riding in town, with stoplights and cars, and the goal of the ride was a long steady effort. Driving to the open road would have reduced my ride time, so even though the effort might be steady it would be short. What to do, what to do?
At first I was disgusted with my decision--ride indoors doing long 30+ min intervals. Say what?!?!? It's f'ing GORGEOUS outside!! But the sun was already on its way down and the clock was ticking. So up to the trainer I went. Besides, a trainer ride is more efficient than an outdoor ride because the ride doesn't stop for lights, rests, etc, and so I wouldn't have to ride the full 4.5 hrs to get the full benefit.
In the end it was a good idea. It hurt. It was boring. I hated it. But 2.75 hours in I realized that IM could hurt the same way, and I wasn't going to quit that. This became a test. My feet were getting pinched. My butt was sore. My shoulders were aching. How much could I hurt and how bored could I get without stopping? Turns out quite a bit. I quit only after 3.5 hours, and only after I went past 3.5 hours for good measure.
I'm still feeling good energy-wise, but getting that burned out feeling. I need to get some high intensity speedwork in to clear the carbon residue off the spark plugs, so to speak.
Here's a good example of how obsessive I am. (There is a joke that "obsessive" is the word that lazy people use to describe dedication in people like me, but let's leave that aside for now. This was obsessive). I knew that going to IM Louisville this coming weekend would screw with my schedule, and that my long ride would have to be moved to the middle of the week. Regardless of the best intentions, bringing the bike to KY with the plan to get a long ride in was a bad idea. It just wouldn't happen.
So the plan was to put the long ride (only 4.5 hrs) in with the Weds group ride. Leave work early to get the hours in. Well leaving work early didn't really happen (it never really does) and by the time I was ready to ride 4.5 hours would have put me in the dark. Leaving immediately meant riding in town, with stoplights and cars, and the goal of the ride was a long steady effort. Driving to the open road would have reduced my ride time, so even though the effort might be steady it would be short. What to do, what to do?
At first I was disgusted with my decision--ride indoors doing long 30+ min intervals. Say what?!?!? It's f'ing GORGEOUS outside!! But the sun was already on its way down and the clock was ticking. So up to the trainer I went. Besides, a trainer ride is more efficient than an outdoor ride because the ride doesn't stop for lights, rests, etc, and so I wouldn't have to ride the full 4.5 hrs to get the full benefit.
In the end it was a good idea. It hurt. It was boring. I hated it. But 2.75 hours in I realized that IM could hurt the same way, and I wasn't going to quit that. This became a test. My feet were getting pinched. My butt was sore. My shoulders were aching. How much could I hurt and how bored could I get without stopping? Turns out quite a bit. I quit only after 3.5 hours, and only after I went past 3.5 hours for good measure.
I'm still feeling good energy-wise, but getting that burned out feeling. I need to get some high intensity speedwork in to clear the carbon residue off the spark plugs, so to speak.
Tuesday, August 24, 2010
Tuesday brick
BIKE: 25 miles in 1:27
RUN: 7 miles in 1:06
Usually the Tuesday workout is broken up into bike/morning and run/afternoon. But today the clouds parted and everything went in my favor.
I woke up later than usual, 5:30-ish. Since I didn't have a 2-3hr bike ride I could sleep instead, which by the way felt pretty good. Breakfast with the hubby, walk the dog, and head out.
The buoyant feeling from last night was still there. It's as if the fog lifted from my head and a switch flipped to ON. The groggy fatigue was replaced with that hungry go-get-'em attitude that I've been used to. Now instead of slogging up hills I attacked them. Finally, I was able to get in a ride where it was balls to the wall riding, and although that's not entirely safe riding in-town, I couldn't resist. :) In fact, I passed my predetermined turn-around point by 5 minutes, so that I'd really have to cook it on the way home to get ready for a 9:15 meeting. Aint nothing like moving at 26 mph in town on a bike, what a rush!
I got back to lab where I learned that there was no meeting today. Nuts. I could have kept biking! So why stop? Go for a run!
So I did one loop around FP. The first 2 miles were rough, poor form, no energy, sloppy. I imagined that this was my first few miles off the bike at IMWI--tired, worn out, but must keep going. Right around the 2.5 mile mark I perked up and get a few fast lengths in as well as a fast finish. Oh damn, it feels good to be back!
RUN: 7 miles in 1:06
Usually the Tuesday workout is broken up into bike/morning and run/afternoon. But today the clouds parted and everything went in my favor.
I woke up later than usual, 5:30-ish. Since I didn't have a 2-3hr bike ride I could sleep instead, which by the way felt pretty good. Breakfast with the hubby, walk the dog, and head out.
The buoyant feeling from last night was still there. It's as if the fog lifted from my head and a switch flipped to ON. The groggy fatigue was replaced with that hungry go-get-'em attitude that I've been used to. Now instead of slogging up hills I attacked them. Finally, I was able to get in a ride where it was balls to the wall riding, and although that's not entirely safe riding in-town, I couldn't resist. :) In fact, I passed my predetermined turn-around point by 5 minutes, so that I'd really have to cook it on the way home to get ready for a 9:15 meeting. Aint nothing like moving at 26 mph in town on a bike, what a rush!
I got back to lab where I learned that there was no meeting today. Nuts. I could have kept biking! So why stop? Go for a run!
So I did one loop around FP. The first 2 miles were rough, poor form, no energy, sloppy. I imagined that this was my first few miles off the bike at IMWI--tired, worn out, but must keep going. Right around the 2.5 mile mark I perked up and get a few fast lengths in as well as a fast finish. Oh damn, it feels good to be back!
Monday, August 23, 2010
Foaming Flip flops and the road to recovery
SWIM: I forgot. ?? 1000y?? in 25 mins. Mostly drills, kicks, and working on bilateral breathing.
Over the course of the summer, I had a bottle of shampoo leak into my swim bag. It was a slow leak that I didn't detect until just a few weeks ago. Since then, the bag has been soapy-slimy to touch. I've tried the lather-rinse-repeat to clean it up, but apparently an 80% full bottle of shampoo can create a lot of slime.
Last night I got out of work late, ran an errand to BRR, then went to the pool for a short swim. The class I was going for didn't require me to be on time, nor did it ever start on time, but I was hurrying anyway. Quick rinse in the shower, then boogie out to the pool. Walking across the pool deck, I noticed the slimey feeling on my bag. And a funny sound from my pool shoes. They were foaming!!! The soap in the bag must have accumulated on the shoes then mixed with the water. Nice.
Another fun note about these shoes--they really are Flip flops, they are from the philippines!
I had trouble staying focused in the swim, heck I just swam 2.5 miles yesterday so what do I expect? So I did drills and bilateral breathing exercises, nothing strenuous, then got out after 20 laps. I was too tired to go any further, so I ended up sitting on the pool deck talking IMWI with K, comparing bike rides, planning the last few weeks, the usual pre-race jabber.
While walking out of the pool at the end of class, it hit me. I was smiling. I was bouncing. I wanted to get back in the pool and do more. I was eager to go-go-go and go FAST.
I had recovered! Finally!!
Over the course of the summer, I had a bottle of shampoo leak into my swim bag. It was a slow leak that I didn't detect until just a few weeks ago. Since then, the bag has been soapy-slimy to touch. I've tried the lather-rinse-repeat to clean it up, but apparently an 80% full bottle of shampoo can create a lot of slime.
Last night I got out of work late, ran an errand to BRR, then went to the pool for a short swim. The class I was going for didn't require me to be on time, nor did it ever start on time, but I was hurrying anyway. Quick rinse in the shower, then boogie out to the pool. Walking across the pool deck, I noticed the slimey feeling on my bag. And a funny sound from my pool shoes. They were foaming!!! The soap in the bag must have accumulated on the shoes then mixed with the water. Nice.
Another fun note about these shoes--they really are Flip flops, they are from the philippines!
I had trouble staying focused in the swim, heck I just swam 2.5 miles yesterday so what do I expect? So I did drills and bilateral breathing exercises, nothing strenuous, then got out after 20 laps. I was too tired to go any further, so I ended up sitting on the pool deck talking IMWI with K, comparing bike rides, planning the last few weeks, the usual pre-race jabber.
While walking out of the pool at the end of class, it hit me. I was smiling. I was bouncing. I wanted to get back in the pool and do more. I was eager to go-go-go and go FAST.
I had recovered! Finally!!
Sunday, August 22, 2010
Just out for a Sunday swim
SWIM: 4100m (2.54 miles) in 1:55
BIKE: 58 miles in 3:30
Today's goal was the swim--I had been meaning to get some 4Km swims in before the race and this is only the 3rd time or so, and only the 1st time since I set the goal of doing so. Unfortunately it wasn't an open water swim. But fortunately is wasn't a 25y pool. Instead it was an outdoor 50m pool, so 40 laps!
The first 10 laps went smoothly. I worked to find a pace at which I was comfortable. Not fast, but comfortable. All the books and coaches suggest speeding up my "cadence" and increasing the number of strokes I take. But since my breathing is tired to stroke rate, the faster I turn the arms over the fast I breath. I end up feeling hyperventilated! You'd think that with the aerobic engine I've build this summer I'd be able to skip a stroke and breath every other time, but that doesn't work for me yet. So it's a balance: if I have a low stroke rate I sink; if I have a fast one I breath too fast. Luckily I quickly found this pace and hung on to it.
The next 10 laps went smoothly too. By this time I was warmed up and doing about 2:20/lap. Certainly not a fast pace, it's further proof that I'm not a speedster in the water. But if I can settle into an easy pace--Look Out!! Cuz I can go forever!! By the time lap 17 came up, the mental battle started. I convinced myself to forget the numbers. Just swim, and blindly click away of the lap counter I wear on my hand. Just swim. And swim more. Then more.
It wasn't until lap 22 that I finally needed a break. In the actual race, I won't be hanging on a wall, instead it'll be a kayak or canoe. So I hung on the "kayak" and gave myself 30 seconds. It had taken me just under 1hr to get to 22 laps, or about 1.37 miles. I was going slow, but I was steady. After the brief break, I found good form again and stayed with it until lap 29.
During lap 29 my right ankle popped again. I wonder if I'll have to tape this foot for the race? Probably not, since it only pops when I push of the wall. When will I learn to not push off the wall with this foot? I tried to pop it back with no luck, so I kept swimming and tried to avoid kicking too much, since it was starting to hurt. In lap 33, it popped back. But by this time I was pretty tired and mentally pushing myself: 7 laps to go! 6.5 laps to go! 6 laps to go! I was resting more and my technique was suffering. 5 laps to go! 4.75 laps to go!
Once I reached 3 more laps, I peaked at the lap counter. It said 4 laps more?!? Did I miss hitting the button on one lap? The only way to find out was to clear the counter and have it review the longest lap finished. If it said 5 mins, then I'd know that I missed the button once. I wasn't ready to clear the counter, I wanted to see "40" as a reward for all this work. But what if I didn't miss the button? Then I'd have to log only 39 laps today. Nuts. So I pushed on to 41 laps just to be sure. And sure enough, the longest laps of the day was a 5:51. So 41 laps it is.
Then the bike. This is my first real swim-to-bike transition since I raced Kansas in June. But that was a 45 min swim, this was 1.5hr+, how would I feel on the bike? Motion sick, still a bit dizzy, tired? One way to find out, and today was the day. I encouraged the other riders to go on without me so I could focus on my pace and my nutrition without the pull of a pack. No need to get competitive on a hill today, and the riding all around the pool was hilly. I needed to focus on me.
Shortly after leaving the pool, I hit a hill. And the reality of today's ride dawned on me: I was freaking TIRED!! I trumbled up the hill in Frea's Granny Gear, which isn't much of a granny gear, by the way. I thought about turning around, but instead stuck to my rule of going at least 20 mins before quitting.
About 3 miles in, I saw one of fellow IMWI races go by, we were going to ride together today, but she also wanted to focus on her plan and her pace. I've heard of the ironman solitude syndrome, seems I'm not the only one suffering from it.
At 16 mins in, I hit another hill. A big one this time, and it just kills me to have to say that I stopped part way up. My heart race was 166bpm, I was sweating buckets, and I just didn't have the mental focus. I stopped, ate some food and debated my options. My goal was a 4.5 hr ride. Here I was at 0.25hrs and I was thinking about quitting? Nope, uh uh, no can do. Get moving cowgirl.
So I clip back in and take off, the brief break having done wonders for me. It didn't last long though and soon enough my HR was high again. One of the goals of racing an ironman is to keep the effort and heart rate in a confortable, reasonable range. If this were The Big Day, I'd be in trouble right now. But it's not The Big Day, it's just a training day. With this somewhat comforting thought, I made plans to find the flat area near the C-field valley and take advantage of that for a rest. I kept winding through the Babler area, loving the shade, curvy roads, and lack of traffic. Aside from my fatigue, a perfect day and place to ride.
I found my flat roads, but the problem was that they were at the bottom of a very big hill on Eatherton. Huge. Long. Hill. One G*D d^mned Big Hill. But let's worry about that later. Flats first. The flats on Centaur to Wild Horse were perfect. I could keep a steady pace yet stay shaded and relatively cool. I couldn't believe how tired I was, and it was eating at my confidence. Negative thoughts started creeping in, setting up a battle in my head. At the other end of the flat stretch I turned around, telling myself I didn't have the bike or legs to climb it. More negativity. I turned around. Once back at the start of the flats, I realized it was a 40 min loop. Why not do it again? All I'm looking for is a good aerobic ride, and if I could hold an 18mph pace on the flats why wear out on hills?
Once at the turn around again, I decided to see if I could climb the hill. Nope, a no go. Back to start, and I decided to go it a 3rd time. I was so chicken about climbing the Eatherton hill that I was going to ride the flats all day long?? This was starting to bother me, so once at the turn around I took another road to get back to the truck. I was enjoying this road, with its slow hills and curves, but at one intersection I pulled out the phone to map the most efficient way home. There wasn't one. I had to go all the way back on the flats. Nuts.
There was another option to Eatheron, I could take the Centaur hill. This hill had a lower grade and wasn't as steep and was the better option. I surprised myself by having a good climb, maybe I wasn't as tired as I thought? No, I found out in the next few miles of hills, I was still tired.
It occurred to me somewhere around 3hrs of riding that my goal for today was 5.5 hrs of training--4.5hr bike, .5hr run, .5hr swim. But if you count the swim I already did, then I'm at 5hrs already! I didn't need to do another couple of hours! Good think, cuz I don't think I had it in me. I headed for home.
To say the least, this was an eye opening day. It left me wondering if I was going to feel this tired on the bike at IMWI? Usually I get on the bike fresh at the start of the day. Here I had 2hrs of swimming beforehand. Was today's fatigue due to that 2hrs or due to last weekend still? How would I handle this in IM? Keep it steady, stay relaxed, and know you can do it. Not much else I can do!
NUMERICS: 10hrs 55 mins. The goal was 15hrs 30 mins, but reality won out here.
SWIM: 5799y in 2.75 hrs. (I couldn't swim just one more yard?!?)
BIKE: 103 miles in 6.25hrs
RUN: 12.2 miles in 1.92 hours
My running took the biggest hit during this recovery week. My knees felt week and sore, I didn't see a need to push them to injury. Hopefully they feel better next week!
BIKE: 58 miles in 3:30
Today's goal was the swim--I had been meaning to get some 4Km swims in before the race and this is only the 3rd time or so, and only the 1st time since I set the goal of doing so. Unfortunately it wasn't an open water swim. But fortunately is wasn't a 25y pool. Instead it was an outdoor 50m pool, so 40 laps!
The first 10 laps went smoothly. I worked to find a pace at which I was comfortable. Not fast, but comfortable. All the books and coaches suggest speeding up my "cadence" and increasing the number of strokes I take. But since my breathing is tired to stroke rate, the faster I turn the arms over the fast I breath. I end up feeling hyperventilated! You'd think that with the aerobic engine I've build this summer I'd be able to skip a stroke and breath every other time, but that doesn't work for me yet. So it's a balance: if I have a low stroke rate I sink; if I have a fast one I breath too fast. Luckily I quickly found this pace and hung on to it.
The next 10 laps went smoothly too. By this time I was warmed up and doing about 2:20/lap. Certainly not a fast pace, it's further proof that I'm not a speedster in the water. But if I can settle into an easy pace--Look Out!! Cuz I can go forever!! By the time lap 17 came up, the mental battle started. I convinced myself to forget the numbers. Just swim, and blindly click away of the lap counter I wear on my hand. Just swim. And swim more. Then more.
It wasn't until lap 22 that I finally needed a break. In the actual race, I won't be hanging on a wall, instead it'll be a kayak or canoe. So I hung on the "kayak" and gave myself 30 seconds. It had taken me just under 1hr to get to 22 laps, or about 1.37 miles. I was going slow, but I was steady. After the brief break, I found good form again and stayed with it until lap 29.
During lap 29 my right ankle popped again. I wonder if I'll have to tape this foot for the race? Probably not, since it only pops when I push of the wall. When will I learn to not push off the wall with this foot? I tried to pop it back with no luck, so I kept swimming and tried to avoid kicking too much, since it was starting to hurt. In lap 33, it popped back. But by this time I was pretty tired and mentally pushing myself: 7 laps to go! 6.5 laps to go! 6 laps to go! I was resting more and my technique was suffering. 5 laps to go! 4.75 laps to go!
Once I reached 3 more laps, I peaked at the lap counter. It said 4 laps more?!? Did I miss hitting the button on one lap? The only way to find out was to clear the counter and have it review the longest lap finished. If it said 5 mins, then I'd know that I missed the button once. I wasn't ready to clear the counter, I wanted to see "40" as a reward for all this work. But what if I didn't miss the button? Then I'd have to log only 39 laps today. Nuts. So I pushed on to 41 laps just to be sure. And sure enough, the longest laps of the day was a 5:51. So 41 laps it is.
Then the bike. This is my first real swim-to-bike transition since I raced Kansas in June. But that was a 45 min swim, this was 1.5hr+, how would I feel on the bike? Motion sick, still a bit dizzy, tired? One way to find out, and today was the day. I encouraged the other riders to go on without me so I could focus on my pace and my nutrition without the pull of a pack. No need to get competitive on a hill today, and the riding all around the pool was hilly. I needed to focus on me.
Shortly after leaving the pool, I hit a hill. And the reality of today's ride dawned on me: I was freaking TIRED!! I trumbled up the hill in Frea's Granny Gear, which isn't much of a granny gear, by the way. I thought about turning around, but instead stuck to my rule of going at least 20 mins before quitting.
About 3 miles in, I saw one of fellow IMWI races go by, we were going to ride together today, but she also wanted to focus on her plan and her pace. I've heard of the ironman solitude syndrome, seems I'm not the only one suffering from it.
At 16 mins in, I hit another hill. A big one this time, and it just kills me to have to say that I stopped part way up. My heart race was 166bpm, I was sweating buckets, and I just didn't have the mental focus. I stopped, ate some food and debated my options. My goal was a 4.5 hr ride. Here I was at 0.25hrs and I was thinking about quitting? Nope, uh uh, no can do. Get moving cowgirl.
So I clip back in and take off, the brief break having done wonders for me. It didn't last long though and soon enough my HR was high again. One of the goals of racing an ironman is to keep the effort and heart rate in a confortable, reasonable range. If this were The Big Day, I'd be in trouble right now. But it's not The Big Day, it's just a training day. With this somewhat comforting thought, I made plans to find the flat area near the C-field valley and take advantage of that for a rest. I kept winding through the Babler area, loving the shade, curvy roads, and lack of traffic. Aside from my fatigue, a perfect day and place to ride.
I found my flat roads, but the problem was that they were at the bottom of a very big hill on Eatherton. Huge. Long. Hill. One G*D d^mned Big Hill. But let's worry about that later. Flats first. The flats on Centaur to Wild Horse were perfect. I could keep a steady pace yet stay shaded and relatively cool. I couldn't believe how tired I was, and it was eating at my confidence. Negative thoughts started creeping in, setting up a battle in my head. At the other end of the flat stretch I turned around, telling myself I didn't have the bike or legs to climb it. More negativity. I turned around. Once back at the start of the flats, I realized it was a 40 min loop. Why not do it again? All I'm looking for is a good aerobic ride, and if I could hold an 18mph pace on the flats why wear out on hills?
Once at the turn around again, I decided to see if I could climb the hill. Nope, a no go. Back to start, and I decided to go it a 3rd time. I was so chicken about climbing the Eatherton hill that I was going to ride the flats all day long?? This was starting to bother me, so once at the turn around I took another road to get back to the truck. I was enjoying this road, with its slow hills and curves, but at one intersection I pulled out the phone to map the most efficient way home. There wasn't one. I had to go all the way back on the flats. Nuts.
There was another option to Eatheron, I could take the Centaur hill. This hill had a lower grade and wasn't as steep and was the better option. I surprised myself by having a good climb, maybe I wasn't as tired as I thought? No, I found out in the next few miles of hills, I was still tired.
It occurred to me somewhere around 3hrs of riding that my goal for today was 5.5 hrs of training--4.5hr bike, .5hr run, .5hr swim. But if you count the swim I already did, then I'm at 5hrs already! I didn't need to do another couple of hours! Good think, cuz I don't think I had it in me. I headed for home.
To say the least, this was an eye opening day. It left me wondering if I was going to feel this tired on the bike at IMWI? Usually I get on the bike fresh at the start of the day. Here I had 2hrs of swimming beforehand. Was today's fatigue due to that 2hrs or due to last weekend still? How would I handle this in IM? Keep it steady, stay relaxed, and know you can do it. Not much else I can do!
NUMERICS: 10hrs 55 mins. The goal was 15hrs 30 mins, but reality won out here.
SWIM: 5799y in 2.75 hrs. (I couldn't swim just one more yard?!?)
BIKE: 103 miles in 6.25hrs
RUN: 12.2 miles in 1.92 hours
My running took the biggest hit during this recovery week. My knees felt week and sore, I didn't see a need to push them to injury. Hopefully they feel better next week!
Saturday, August 21, 2010
Watching a race should get me excited...
...but it didn't. I spectated LSL, with the only goal of manning the club tent. Starting Friday, I started feeling normal again. Still mentally fuzzy and still worn out by just climbing a set of steps.
I keep wondering if this is how I'll feel after the race, and if so, have I already exhausted myself for the race?!? I worry I won't recover enough in 3 weeks. But then again, with due time and good care I will. But I need to remember that doing the WI Dairyland Dare 4 weeks out is NOT a good idea.
I keep wondering if this is how I'll feel after the race, and if so, have I already exhausted myself for the race?!? I worry I won't recover enough in 3 weeks. But then again, with due time and good care I will. But I need to remember that doing the WI Dairyland Dare 4 weeks out is NOT a good idea.
Thursday, August 19, 2010
Tried a long run
RUN: 12.2 miles in 1:55
Here's another good example of how unfunctional I am lately. I wake up this morning at the first alarm-- 3:45am for a 4:50 run and decide against it. Actually it wasn't so much a decision as it was a protest. My mind and body just didn't want to go yet. Sleep is good, right? Snooze.
The second alarm--4:15am for a 5:30 run was my alternate alarm. By starting at this time I would meet up with LC, who was running 18 miles, and get in about 2 laps with her. Again, a protest and a snooze.
The third alarm--4:45am for a 5:50 run is the usual Thursday alarm that is always set. Finally I woke up, wobbled out of bed and dragged myself to the coffeepot, as per usual routine, and sat in the kitchen wondering: How will I get to my run with the truck broken down? Rich said not to ride my bike or run in the dark, so I can't get to the park now! What will I do? Didn't I work this out last night? I thought I had this figured out.
So there I sat, wondering what to do. And while sipping on the coffee, I remembered. The truck was fixed last night! The whole plan was to DRIVE to FP because we made an effort LAST NIGHT to fix the truck. OMG! Get dressed and rush out the door! I wonder sometimes if it should be legal to let someone so scatterbrained have a set of keys and a vehicle.
By the time the run started, I was still not really awake. But there I was, running along at a decent clip. The group was only 2 other people and I wasn't sure I could keep up with them. My mind and body were at odds with each other, let's see if I can describe it. My mind was fuzzy but motivated. I'm not sure it really knows what it's doing, we're going for a run but is that a good idea? My body is tired and saturated with training, but here it is running along feeling as if any moment it could break down or stop. Who's driving here? The mind or the body? It felt so good to be running. It wasn't really taking much effort, and it felt so natural. The light wind on my face, the feel of my heart beating, the movement of my legs and arms, the sound of my footfalls. Oh, this is what I love about it all--it's a sort of harmony that words can't tell.
But then there's the other side of it all. There was a battle going on. At the same time, I wanted to run forever and I wanted to stop. Explain that one to me. And little aches and pains and complaints kept sounding off. My right knee was tight. My heart rate was high. My legs felt like heavy putty. Sweat was burning my eyes. I was thirsty. My stomach was upset. But it all felt so good. I didn't want to stop!
The first lap finished in good time at a 9:25 pace. The second lap felt better than the first, as if my mind and body just gave up and decided to go along with the idea. We finished that in a 9:33 pace. Towards the end of the second lap, I was actually considering a few more miles?!?!? Was I nuts?
While waiting for LC to ready for her last 2 miles, I debated joining her. This was going to be my last long run before IMWI. I only wanted 15-18 miles, that's not so hard and the weather is gorgeous and I have time before work today. All these parameters are in my favor, but I'm not in my favor. LC was telling me that I need to take the taper SERIOUSLY, and she threatened to run faster and drop me if I tried to join her on this last few miles. She's right. I know it. But why can't I do it? Why do I keep fighting the urge to rest?
For the rest of the day, I was off balanced. No appetite, tired, groggy, but functional. My right knee tendons were painfully tight afterwards and I briefly iced it. Random pains would get me--right knee, triceps, hips, shoulders, neck, shins, like my body was rotating through options trying to find the one that would finally break me. I didn't each lunch until 5pm, and when I did force my self to eat I was sick the rest of the afternoon and evening. Once again, dinner was random and cruddy, but R made me a potato omelette and it was so good! Once again I had trouble falling asleep, with more random pains and muscle weaknesses still testing me.
Oh, yeah. This recovery thing isn't going that well yet. And I have to wonder if this is what post-IMWI will be like??
Here's another good example of how unfunctional I am lately. I wake up this morning at the first alarm-- 3:45am for a 4:50 run and decide against it. Actually it wasn't so much a decision as it was a protest. My mind and body just didn't want to go yet. Sleep is good, right? Snooze.
The second alarm--4:15am for a 5:30 run was my alternate alarm. By starting at this time I would meet up with LC, who was running 18 miles, and get in about 2 laps with her. Again, a protest and a snooze.
The third alarm--4:45am for a 5:50 run is the usual Thursday alarm that is always set. Finally I woke up, wobbled out of bed and dragged myself to the coffeepot, as per usual routine, and sat in the kitchen wondering: How will I get to my run with the truck broken down? Rich said not to ride my bike or run in the dark, so I can't get to the park now! What will I do? Didn't I work this out last night? I thought I had this figured out.
So there I sat, wondering what to do. And while sipping on the coffee, I remembered. The truck was fixed last night! The whole plan was to DRIVE to FP because we made an effort LAST NIGHT to fix the truck. OMG! Get dressed and rush out the door! I wonder sometimes if it should be legal to let someone so scatterbrained have a set of keys and a vehicle.
By the time the run started, I was still not really awake. But there I was, running along at a decent clip. The group was only 2 other people and I wasn't sure I could keep up with them. My mind and body were at odds with each other, let's see if I can describe it. My mind was fuzzy but motivated. I'm not sure it really knows what it's doing, we're going for a run but is that a good idea? My body is tired and saturated with training, but here it is running along feeling as if any moment it could break down or stop. Who's driving here? The mind or the body? It felt so good to be running. It wasn't really taking much effort, and it felt so natural. The light wind on my face, the feel of my heart beating, the movement of my legs and arms, the sound of my footfalls. Oh, this is what I love about it all--it's a sort of harmony that words can't tell.
But then there's the other side of it all. There was a battle going on. At the same time, I wanted to run forever and I wanted to stop. Explain that one to me. And little aches and pains and complaints kept sounding off. My right knee was tight. My heart rate was high. My legs felt like heavy putty. Sweat was burning my eyes. I was thirsty. My stomach was upset. But it all felt so good. I didn't want to stop!
The first lap finished in good time at a 9:25 pace. The second lap felt better than the first, as if my mind and body just gave up and decided to go along with the idea. We finished that in a 9:33 pace. Towards the end of the second lap, I was actually considering a few more miles?!?!? Was I nuts?
While waiting for LC to ready for her last 2 miles, I debated joining her. This was going to be my last long run before IMWI. I only wanted 15-18 miles, that's not so hard and the weather is gorgeous and I have time before work today. All these parameters are in my favor, but I'm not in my favor. LC was telling me that I need to take the taper SERIOUSLY, and she threatened to run faster and drop me if I tried to join her on this last few miles. She's right. I know it. But why can't I do it? Why do I keep fighting the urge to rest?
For the rest of the day, I was off balanced. No appetite, tired, groggy, but functional. My right knee tendons were painfully tight afterwards and I briefly iced it. Random pains would get me--right knee, triceps, hips, shoulders, neck, shins, like my body was rotating through options trying to find the one that would finally break me. I didn't each lunch until 5pm, and when I did force my self to eat I was sick the rest of the afternoon and evening. Once again, dinner was random and cruddy, but R made me a potato omelette and it was so good! Once again I had trouble falling asleep, with more random pains and muscle weaknesses still testing me.
Oh, yeah. This recovery thing isn't going that well yet. And I have to wonder if this is what post-IMWI will be like??
Wednesday, August 18, 2010
Tried a bike ride
BIKE: 90 mins, about 25 miles.
Did this indoors so I could control the heart rate and effort, and stop if I needed to. But who am I kidding, when have I ever really STOPPED in the middle of a training session? I will keep going and going, more often than not, until either I'm done or dead. From what you may have guessed, I tend to finish the workouts. haha
But the ride was uninspired. 4x18 mins at 75% with 4 mins rest. I didn't shift the gears much for variation and didn't try to simulate hills. As it was, I was getting the heart rate up by just being in the big ring.
I was going to swim at the Y, but to my frustration the truck wouldn't start tonight! Dead! There were some symptoms of a problem on my way to the swim Monday, but I didn't really see what they were pointing to. AAA to the rescue with a new battery. So yet another late night. And yet another cruddy dinner (all on my part). My appetite is nill these last few days, I'm kinda making myself eat. I don't get to lunch until 3pm and even then it's uninspired.
This recovery thing isn't going too well yet.
Did this indoors so I could control the heart rate and effort, and stop if I needed to. But who am I kidding, when have I ever really STOPPED in the middle of a training session? I will keep going and going, more often than not, until either I'm done or dead. From what you may have guessed, I tend to finish the workouts. haha
But the ride was uninspired. 4x18 mins at 75% with 4 mins rest. I didn't shift the gears much for variation and didn't try to simulate hills. As it was, I was getting the heart rate up by just being in the big ring.
I was going to swim at the Y, but to my frustration the truck wouldn't start tonight! Dead! There were some symptoms of a problem on my way to the swim Monday, but I didn't really see what they were pointing to. AAA to the rescue with a new battery. So yet another late night. And yet another cruddy dinner (all on my part). My appetite is nill these last few days, I'm kinda making myself eat. I don't get to lunch until 3pm and even then it's uninspired.
This recovery thing isn't going too well yet.
Tuesday, August 17, 2010
Another day off?
DAY OFF? Not sure yet, but since I usually use my Day Off posts to recap or fill in the gaps. A few things on my mind...
Doing this next year. Don't think so. At first I thought it would work, back when my weeks were still <16hrs/week. The last few weeks have changed that, now I'm thinking it would be a good idea to skip a year, especially given my club duties.
Doing this again. Most definitely. I love it. Of course, I'm saying that before I've even toed the line, but I love how I feel.
And how I feel. Powerful. Confident. Energetic. Strong.
And speaking of strength. The comments about "you're so skinny" have been replaced with "you're so toned/muscled/lean". I can think of a few reasons for this change, regardless of why it's a pleasant change. Being called skinny it not really a compliment to me. Skinny implies wimpy to some degree. I don't see myself at terribly toned, but that's a relative thing. I see myself everyday and I live with how I look. To me, I'm not as toned as those I'm training with and that's my relative comparisons. In fact, I'm looking forward to getting back to crossfit as a way to increase my strength. How I look seems to creep some people out.
More on how I look. I have to admit that sometimes I see myself in the mirror and stop in a little bit of shock. A brief moment of "OMG when did that happen?!".
After the race. I foresee depression and gloom. The past 8 months have been all towards one goal, and that goal will come and go. What then? Cyclocross season!
My current to do list. Get the brakes fixed on Bird and Frea. Look into a 27 for Frea. Buy Mentos candies so I can use the package to carry electrolyte tabs. Plan the last remaining crucial workouts.
Resting. I forgot to mention that last Friday before my drive to WI I tried to take a nap. My sleep patterns are all off and I don't sleep as long as I'd like. I'm not good at taking naps, although sitting here typing this I think I'll nod off any time soon. I'm at work!
Tapering. Starts now, technically, but this week and the next are still 15.5 hr weeks. Then an 11hr week, then a 4+race week. Holy cow.
26 days to go. My heart skips a bit when I realize just how close this all is. And to think I'm stressed, my friends are going off 2 weeks before I do. They have <2weeks! I wonder what they are going through. I'm terribly excited for them and can't wait to cheer them across the finish. But just thinking of them finishing shakes my nerves up. Goosebumps. A bit woozy. OMG just 26 days away, I have just 26 days!!
The tattoo. Oh shit yeah I'm getting the IM tattoo. An M-dot, as it's called, is going on my left calf, lower close to the ankle. Just above the biking socks height. I'm also considering a 140.6 tattoo, as I'm more interested in the distance than I am the brand name. But I'm also thinking about a modification/addition to the tattoo. I'm hooked on the song by Gary Allen, and I'd love to get some of those words in the tattoo. Need to think on that.
More songs. I heard a snippet of a song yesterday after my FAILSWIM--the lyrics that caught my attention were "don't tell me if I'm dying, because I don't want to know". I looked it up later (found it was a song from 2008 but it's new to me) and it struck a chord. It reminded me to live every day like it's the last, savor the moments, and don't get caught up in the future. Funny to think I need to be reminded to make the most of every day, I've only been obsessing about maximizing everyday since last September, but I'm living for a day in the future. And I shouldn't be so caught up in it.
The swim. I'm so worried about the swim, but it's not eating at me. I have a funny sense of calm about it, a fearful accept whatever-comes-my-way-calm. Hopefully it's not a big wave that comes hither. So either my confidence is over-riding my fear, I've accepted the challenge, or I'm in denial. Eh, hard to say because sitting here thinking about it got my heart to jump a bit. Yeah, I'm nervous.
So much to think about. I've broken the day down into parts, and found inspirations for each one. Goals, things to think about, and little quotes or songs. Each segment (swim, bike 1, bike 2, run 1, run 2, and finish) will be unique pieces to this race. The swim loops are lumped together, I just realized that. Maybe I'm trying to minimize what will be the worst part of the day? If I can just drag my sorry wet self out of the water before the cut-off at 2hr 20mins I'm OK for the rest of the day. The bike? No problem. The run? No problems, and besides if there is I can just walk. There's no walking or hopping of the bike in the swim. I guess I could just float. But I don't float all that well.
More to think about. Strategies. Mind games. Tricks. I've made mental lists of what I need to be doing at various points in the race. Let's hope I can remember tham all.
Boy this is getting long. Guess I had a lot on my mind. Still do, but let's save it for later.
Doing this next year. Don't think so. At first I thought it would work, back when my weeks were still <16hrs/week. The last few weeks have changed that, now I'm thinking it would be a good idea to skip a year, especially given my club duties.
Doing this again. Most definitely. I love it. Of course, I'm saying that before I've even toed the line, but I love how I feel.
And how I feel. Powerful. Confident. Energetic. Strong.
And speaking of strength. The comments about "you're so skinny" have been replaced with "you're so toned/muscled/lean". I can think of a few reasons for this change, regardless of why it's a pleasant change. Being called skinny it not really a compliment to me. Skinny implies wimpy to some degree. I don't see myself at terribly toned, but that's a relative thing. I see myself everyday and I live with how I look. To me, I'm not as toned as those I'm training with and that's my relative comparisons. In fact, I'm looking forward to getting back to crossfit as a way to increase my strength. How I look seems to creep some people out.
More on how I look. I have to admit that sometimes I see myself in the mirror and stop in a little bit of shock. A brief moment of "OMG when did that happen?!".
After the race. I foresee depression and gloom. The past 8 months have been all towards one goal, and that goal will come and go. What then? Cyclocross season!
My current to do list. Get the brakes fixed on Bird and Frea. Look into a 27 for Frea. Buy Mentos candies so I can use the package to carry electrolyte tabs. Plan the last remaining crucial workouts.
Resting. I forgot to mention that last Friday before my drive to WI I tried to take a nap. My sleep patterns are all off and I don't sleep as long as I'd like. I'm not good at taking naps, although sitting here typing this I think I'll nod off any time soon. I'm at work!
Tapering. Starts now, technically, but this week and the next are still 15.5 hr weeks. Then an 11hr week, then a 4+race week. Holy cow.
26 days to go. My heart skips a bit when I realize just how close this all is. And to think I'm stressed, my friends are going off 2 weeks before I do. They have <2weeks! I wonder what they are going through. I'm terribly excited for them and can't wait to cheer them across the finish. But just thinking of them finishing shakes my nerves up. Goosebumps. A bit woozy. OMG just 26 days away, I have just 26 days!!
The tattoo. Oh shit yeah I'm getting the IM tattoo. An M-dot, as it's called, is going on my left calf, lower close to the ankle. Just above the biking socks height. I'm also considering a 140.6 tattoo, as I'm more interested in the distance than I am the brand name. But I'm also thinking about a modification/addition to the tattoo. I'm hooked on the song by Gary Allen, and I'd love to get some of those words in the tattoo. Need to think on that.
More songs. I heard a snippet of a song yesterday after my FAILSWIM--the lyrics that caught my attention were "don't tell me if I'm dying, because I don't want to know". I looked it up later (found it was a song from 2008 but it's new to me) and it struck a chord. It reminded me to live every day like it's the last, savor the moments, and don't get caught up in the future. Funny to think I need to be reminded to make the most of every day, I've only been obsessing about maximizing everyday since last September, but I'm living for a day in the future. And I shouldn't be so caught up in it.
The swim. I'm so worried about the swim, but it's not eating at me. I have a funny sense of calm about it, a fearful accept whatever-comes-my-way-calm. Hopefully it's not a big wave that comes hither. So either my confidence is over-riding my fear, I've accepted the challenge, or I'm in denial. Eh, hard to say because sitting here thinking about it got my heart to jump a bit. Yeah, I'm nervous.
So much to think about. I've broken the day down into parts, and found inspirations for each one. Goals, things to think about, and little quotes or songs. Each segment (swim, bike 1, bike 2, run 1, run 2, and finish) will be unique pieces to this race. The swim loops are lumped together, I just realized that. Maybe I'm trying to minimize what will be the worst part of the day? If I can just drag my sorry wet self out of the water before the cut-off at 2hr 20mins I'm OK for the rest of the day. The bike? No problem. The run? No problems, and besides if there is I can just walk. There's no walking or hopping of the bike in the swim. I guess I could just float. But I don't float all that well.
More to think about. Strategies. Mind games. Tricks. I've made mental lists of what I need to be doing at various points in the race. Let's hope I can remember tham all.
Boy this is getting long. Guess I had a lot on my mind. Still do, but let's save it for later.
Monday, August 16, 2010
What should have been a full day off
SWIM: 500y in 15 minutes.
I drove back to STL in the morning, and although fatigue was all over me I still didn't stop moving. Clean the house, strip paint, unpack all the gear, (anything to avoid going to work!), busy busy busy. So when 7pm rolled around and I left for the Y Master's swim class I really didn't think I was all that tired.
When in fact I was so tired I could barely swim at all. Only a few muscles rebelled, mostly in the legs during kicking, but my mind was shot. I just didn't care if I swam 25y or not. I realized this in just 2 laps but kept pushing on, thinking that once I warmed up I'd feel better.
Nope. No focus, no form, and no good reason to keep going. I got out early and walked away from it, feeling a bit like a failure. But did I feel that way for quitting early or being unable to recognize what I really needed to be doing?
I drove back to STL in the morning, and although fatigue was all over me I still didn't stop moving. Clean the house, strip paint, unpack all the gear, (anything to avoid going to work!), busy busy busy. So when 7pm rolled around and I left for the Y Master's swim class I really didn't think I was all that tired.
When in fact I was so tired I could barely swim at all. Only a few muscles rebelled, mostly in the legs during kicking, but my mind was shot. I just didn't care if I swam 25y or not. I realized this in just 2 laps but kept pushing on, thinking that once I warmed up I'd feel better.
Nope. No focus, no form, and no good reason to keep going. I got out early and walked away from it, feeling a bit like a failure. But did I feel that way for quitting early or being unable to recognize what I really needed to be doing?
Sunday, August 15, 2010
IMWI Race Recon
BIKE: 42 miles in ~2.5 hours.
After yesterday's ride, I'm surprised I was looking forward to this one. But this one was special--an IMWI course preview ride! An opportunity to get ready for the long ride and see what it's really like. Mental preparation, visual cues, and a change to find good areas of the course to eat and/or rest. The only part of my body complaining about this ride was my butt. For the first time ever, my butt lodged a complaint about more hours in the saddle. It didn't complain long, only the first 20 mins or so. I think my body has learned that mind over matter is the way of things around here.
This was also my first ride in the 404 wheels and on the new bike fit. The seat and aerobars were raised up 6mm last Thursday in response to a feeling that my knees weren't fully extending. I was anxious to test both wheels and fit, there's not a lot of time left to be making changes like this.
We set off from the hotel parking lot--the race course goes right by it-- and within miles I was falling behind. I just couldn't keep up. My heart rate shot up fast and stayed there. How were the other riders from yesterday doing this?!? Aren't they tired too? Stubbornly, I struggled on, determined to see the ride to the finish. Something about quitting a ride on the IMWI course preview seemed like a bad way to start race-specific prep.
Then a headwind came up, and I struggled all the more. My mind started some severe negative talk. Really vile negativity. But the better part of me fought back this time, trying to specifically troubleshoot the problem. Dehydration? Low blood sugar? Chain problem? A dragging break? A bad derailler? Flat tire? Something else on the bike? The bike had a quick check before rolling out, so it couldn't be the bike. No bad sounds from the chain, the brakes were checked, and everything felt good but me. I was dripping with sweat and heaving for oxygen. The group had to wait for me a few times. No way was I going to quit, but part of me really really really wanted to. But this was IMWI, I couldn't quit now. What would I do on race day?
Well soon enough, I learned what to do on race day. Check the damned bike. Once again, another stop. At this point, to prove the problem was me I checked the bike again. Sure shit stinks, the front brake was dragging!!!!! GOD DAMN IT, I checked that before rolling out!!! Embarassed, pissed, and elated to solve the problem, we took off again. Amazingly enough, the ride got pretty easy at this point, and I was riding at the front of the pack. Heart rate came down, effort and output balanced. AAAAARRRGGGGG!!!!! While I didn't fully recover and fly up hills, I was feeling good with no pains or problems. I was amazed at how good I felt after yesterday!
The course is challenging. Easier than yesterday's hills, but still challenging. There are white-knuckler downhills and lung busting uphills. All of them were rewarding. Knowing where the course gets tough will be immensely helpful come race day, and it's also put into my mind the idea of replacing the 25 ring with a 27 ring to make the climbs just a little easier.
We also headed into downtown briefly to have lunch and see the finish line area. All good mental imagery to use in the next 4 weeks as I taper down to The Big Day.
NUMERICS: 19 hours this week!
SWIM: 6234y in 2.5hrs
BIKE: 210 miles in 13.5 hours
RUN: 19 miles in 3 hrs.
I purposefully cut back on running this week, since I did a 20 miler last Sunday and I had the long rides over the weekend. Next week it'll pick back up.
After yesterday's ride, I'm surprised I was looking forward to this one. But this one was special--an IMWI course preview ride! An opportunity to get ready for the long ride and see what it's really like. Mental preparation, visual cues, and a change to find good areas of the course to eat and/or rest. The only part of my body complaining about this ride was my butt. For the first time ever, my butt lodged a complaint about more hours in the saddle. It didn't complain long, only the first 20 mins or so. I think my body has learned that mind over matter is the way of things around here.
This was also my first ride in the 404 wheels and on the new bike fit. The seat and aerobars were raised up 6mm last Thursday in response to a feeling that my knees weren't fully extending. I was anxious to test both wheels and fit, there's not a lot of time left to be making changes like this.
We set off from the hotel parking lot--the race course goes right by it-- and within miles I was falling behind. I just couldn't keep up. My heart rate shot up fast and stayed there. How were the other riders from yesterday doing this?!? Aren't they tired too? Stubbornly, I struggled on, determined to see the ride to the finish. Something about quitting a ride on the IMWI course preview seemed like a bad way to start race-specific prep.
Then a headwind came up, and I struggled all the more. My mind started some severe negative talk. Really vile negativity. But the better part of me fought back this time, trying to specifically troubleshoot the problem. Dehydration? Low blood sugar? Chain problem? A dragging break? A bad derailler? Flat tire? Something else on the bike? The bike had a quick check before rolling out, so it couldn't be the bike. No bad sounds from the chain, the brakes were checked, and everything felt good but me. I was dripping with sweat and heaving for oxygen. The group had to wait for me a few times. No way was I going to quit, but part of me really really really wanted to. But this was IMWI, I couldn't quit now. What would I do on race day?
Well soon enough, I learned what to do on race day. Check the damned bike. Once again, another stop. At this point, to prove the problem was me I checked the bike again. Sure shit stinks, the front brake was dragging!!!!! GOD DAMN IT, I checked that before rolling out!!! Embarassed, pissed, and elated to solve the problem, we took off again. Amazingly enough, the ride got pretty easy at this point, and I was riding at the front of the pack. Heart rate came down, effort and output balanced. AAAAARRRGGGGG!!!!! While I didn't fully recover and fly up hills, I was feeling good with no pains or problems. I was amazed at how good I felt after yesterday!
The course is challenging. Easier than yesterday's hills, but still challenging. There are white-knuckler downhills and lung busting uphills. All of them were rewarding. Knowing where the course gets tough will be immensely helpful come race day, and it's also put into my mind the idea of replacing the 25 ring with a 27 ring to make the climbs just a little easier.
We also headed into downtown briefly to have lunch and see the finish line area. All good mental imagery to use in the next 4 weeks as I taper down to The Big Day.
NUMERICS: 19 hours this week!
SWIM: 6234y in 2.5hrs
BIKE: 210 miles in 13.5 hours
RUN: 19 miles in 3 hrs.
I purposefully cut back on running this week, since I did a 20 miler last Sunday and I had the long rides over the weekend. Next week it'll pick back up.
Saturday, August 14, 2010
The Dairyland Dare 200K
RIDE: 125 miles in 8.5 hours of saddle-time. Not sure of chip time yet.
I'd like to start by saying that this will be my longest ride ever to date. It will top my previous record of 110 miles by a long shot. And such Epic rides are worthy of Epic blog posts. So this might get long.
After yet another night of short sleep, I was up before the sun and downing the first of many bananas with peanut butter. The hotel breakfast was lousy, at least in terms of what I consider a good breakfast, so I'm glad I stocked up on grapes, bananas, and PB the night before. It seems I can ride on most any breakfast, the tummy doesnt seem all that picky.
At the event site, we picked up our timing chips, packets, and maps. I'd decided against buying the event jersey when I registered, but upon seeing it in person I was unable to resist. Any jersey that proclaims me to be a "Daredevil" in large print across the front speaks to me. The start was in waves, whenever a group of riders were ready to roll the volunteers would ring a cowbell (a real cowbell!!) and cheer us off. There were 6 in our group, and 4 of us doing the 200K distance. Off we went with optimistic smiles and bikes equipped with granny gears. Not a tri bike in site.
Miles 0-19.2: Those granny gears came in handy by mile 1.7, a sure sign that this ride was going to really be Epic. No warm-up, no easy coasting. Instead of 'Off and Running' it was more like 'Off and Climbing'. One of the riders in my group, someone I don't see often but had met on previous rides, recognized me in the hotel lobby as "the one who loves hills". He reminded me of this again, asking if I liked the hills so far. I did, but I joked that I might want to go on a hills diet after this. In previewing the route maps, I noted that the rest stops were only 15 or so miles apart. It seemed excessive at first, but I soon learned why. We hit the first rest stop in 1 hr--we'd traveled only 14.6 miles! The rest stops weren't timed by distance, but more like by time. A quick mental calculation told me it was going to be a long day.
Miles 19.3-50: Just miles after the first rest stop, I heard the dreaded POP-PPPPFFFffffffffff..... of a tire going flat. Luckily I was on a flat area near shade. It was the rear tire, and it was a substantial but not fatal cut to the tire. It would need some support to prevent the tube from pushing through, so I dug out the best repair I had: money. A dollar bill folded just the right was was strong enough to keep the tube with 100+ psi from pushing through the tear. Problem was, I didn't have a $1. I just had $10 and $20. I'm cheap, so I opted for the $10 repair option. That and I've heard that even money can fail under the pressure and a hole could be blown through the bill by the tube flatting again. I don't know if that's a myth or not, but I didn't want to find out. A quick repair and I was off, trying to catch up with my group that didn't know I'd flatted yet. Hills, more hills, and more hills. I caught up with the group at the next rest stop, and we took off again.
Miles 51-77: The hills were relentless. Sure, there were some flat areas, but even those where white-knuckler rides in the shoulder of a highway. I have to comment at some point that cycling in Wisconsin's traffic was wonderful, apparently drivers there are more accustomed to cyclists, we had few if any problems all day long. But the really scary parts were the 35+ mph descents in curvy hills shaded with trees. The curves keep us blind to oncoming cars and the dapply shade creates a flicker effect that keeps your eyes busy and disrupts a clear view of holes and road debris. To say the least, I'm a chicken of a descender, I'd rather climb a hill that fly down it. I use the brakes to scrub speed until I can see around the corner, at which point I tuck down and rocket off. This also means I'm dropped by more confident riders on downhills. So we spent a majority of the day descending at 30+ mph then immediately climbing at 4-7 mph. The best hills were spray painted with the grade for us. 12%, 14%, 16%, 18% 16% 18%...seeing those numbers only made the hills harder to climb, but all the more rewarding. More on that word later.
Miles 78-84: Just after the 150K route turn off, we hit yet another long hill. Same as many prior, it just went up-up-up then around a corner for more up-up-up. (The next day my Dad asked, what was at the top of the hills? I answered Another hill.) Midway up a climb, my fellow rider and IM Big Brother DC stopped riding and got off the bike in pain. I was behind him a bit, but seeing this I picked up the pace to catch him. Cramps. Awful cramps. More awful than I know, likely, and at this point he had to turn back to take the 150K route home. Seeing this was a wake-up call for me. He's a much better cyclist than I am, so it was humbling and scary to see him turn back. Also a good lesson for me to see, if I'm going to find any positive aspect to it, as I don't know if I could turn back. I'm so stubborn I might have kept going?! At mile 84, another rest stop. This one had potato chips. So good, so crunch and salty, but the tummy said Stop after just 2. Nuts. Getting ready to leave the rest stop, a mechanic noted that I had a flat tire. If that doesn't tell you anything about my mental state at that point then nothing will. I had a flat and didn't even notice. I thought it was just the soft mud I was riding in. This time it was the front tire. So another delay while the tire and tube were replaced. While we were at it, we had another bike looked at too. The 15 min or so rest was good for all of us, but the mechanic confirmed some of our fears--the next few miles were bitchin hard. But he described them as "Rewarding". AH! I LOVE that term for hills! Rewarding!! With our bikes having a good once-over and our legs a bit recovered, we set out again.
Miles 85-99: The warnings about these roads were all true. Long, slow, steep climbs that just didn't end. Granny gear was getting all the less useful at this point. I'd be climbing along and think "gosh I need to shift down" only to find that The Bird was already in the lowest gear. The bike was giving me all the help it could, the rest was up to me and my legs. The speed on climbs got slower and slower, but none of us were ready to quit just yet. BG modified my new phrase to "rewarding in a sucky sort of way". LOL. Then the sun came out. Til this point, the day was cloudy and very comfortably in the low 80's. The extra heat only added to the stress. All day long on the climbs we'd be going so slow that sweat would just accumulate on our skin, run out of our helmets, and soak our clothing. Then on descents we'd get a bit of a chill as the wind hit us. Now were were losing all the more water, even though it wasn't all that hotter out. By now my sunscreen was probably worn off but I didn't replace it. The day was getting into late afternoon, and the sun wouldn't be a problem for much longer. At mile 95, we hit a great rest stop just before a 6 mile loop. A conditions report from the stop volunteers told us that the next 6 miles were hard and hilly. Very hard and very hilly. At this point, we lost another rider in our group to a pained IT band. There was no reason for her to get hurt on a tough hill, so she turned back. Two down, two to go. It was another eye-opening moment. So me and PS headed out for the 6 miles, and were surprised to find it mostly flat or down hill. (One thing we've learned about downhills today: they're fun and they feel good, but they're never free.)
Miles 100-101: So while enjoying the easy ride, we started talking tri training, nutrition, coaching, and more. I love these conversations, so it brightened my mood. Which was good, because I needed it upon sighting Robert's Road hill. The name is embedded in my mind. Holy shit. MapMyRide estimates it's just short of a mile and peaks around 17% grade. For the first time all day, I had to stop on the hill. I was going so slow the bike would barely balance and I had to put my feet down. I stood there in shocked fatigue, watching my fellow rider dance right by and up the hill. I wouldn't say he made it look easy, but it sure was hell was frustrating. I would NOT walk, I decided. There is NO WALKING on this hill. So I caught about 60 seconds of oxygen and stepped back on the bike. I was worried about getting clipped in on such a steep hill, but had no troubles. Once at the top, we arrived again at the rest stop. Holy cow, after only 6 miles I needed another banana. I think it was my 9th one of the day.
Miles 101-115: After refueling, off again. A report from other riders familiar with the route said it was a kinder section of the course with only a few hills. I've learned that people from Wisconsin have a different definition of "a few hills". More on this later. We cruised though this section, going slower but in good spirits. The hills were tough but after climbing so many already what was a few more? At 115, another rest stop. The sun was setting, we were worn out, and I'd eaten enough Banana Sandwiches to make me sick. I had my ~10th banana smeared with PB and we set off again. A volunteer said only one big hill and we were done. Sounded good to us.
Miles 116-125: One big hill my ass. Yes, there was one big hill, but there were also about 6 more big ones to go with it. By this time my mind was fuzzed over and my fellow rider's sense of humor was starting to fail. When I suggested going back to the rest stop to correct the volunteer's statement of "just one more hill" he wasn't up for it. lol, neither was I. One fun thing about a ride this one is that I never knew what was ahead of us. A curve? A hill? A cow farm? Being it was the first ride, it was all new and exciting. This changed during this segment of the course. Now all I wanted to know is where the finish line was. Around the next curve? Over the next hill? Each curve and hill only revealed yet another curve and hill. The end seemed nowhere to be found.
Finish line: Finally, we topped a final hill and saw the finish. There was a finish arch for us! And the two riders we lost on the way were right there waiting for us! What a great way to end the ride!
I thought for sure my legs would be toast and my feet would hurt, but I just had severe fatigue. I think it says a lot about my training so far this year. Nutrition, hydration, and endurance were all spot on and I finished this ride with no issues. Even later that night I felt good! Weak, but good. This ride was definitely the hardest thing I've ever done. I wonder if I'll be saying that in one month, after finishing IMWI?
I'd like to start by saying that this will be my longest ride ever to date. It will top my previous record of 110 miles by a long shot. And such Epic rides are worthy of Epic blog posts. So this might get long.
After yet another night of short sleep, I was up before the sun and downing the first of many bananas with peanut butter. The hotel breakfast was lousy, at least in terms of what I consider a good breakfast, so I'm glad I stocked up on grapes, bananas, and PB the night before. It seems I can ride on most any breakfast, the tummy doesnt seem all that picky.
At the event site, we picked up our timing chips, packets, and maps. I'd decided against buying the event jersey when I registered, but upon seeing it in person I was unable to resist. Any jersey that proclaims me to be a "Daredevil" in large print across the front speaks to me. The start was in waves, whenever a group of riders were ready to roll the volunteers would ring a cowbell (a real cowbell!!) and cheer us off. There were 6 in our group, and 4 of us doing the 200K distance. Off we went with optimistic smiles and bikes equipped with granny gears. Not a tri bike in site.
Miles 0-19.2: Those granny gears came in handy by mile 1.7, a sure sign that this ride was going to really be Epic. No warm-up, no easy coasting. Instead of 'Off and Running' it was more like 'Off and Climbing'. One of the riders in my group, someone I don't see often but had met on previous rides, recognized me in the hotel lobby as "the one who loves hills". He reminded me of this again, asking if I liked the hills so far. I did, but I joked that I might want to go on a hills diet after this. In previewing the route maps, I noted that the rest stops were only 15 or so miles apart. It seemed excessive at first, but I soon learned why. We hit the first rest stop in 1 hr--we'd traveled only 14.6 miles! The rest stops weren't timed by distance, but more like by time. A quick mental calculation told me it was going to be a long day.
Miles 19.3-50: Just miles after the first rest stop, I heard the dreaded POP-PPPPFFFffffffffff..... of a tire going flat. Luckily I was on a flat area near shade. It was the rear tire, and it was a substantial but not fatal cut to the tire. It would need some support to prevent the tube from pushing through, so I dug out the best repair I had: money. A dollar bill folded just the right was was strong enough to keep the tube with 100+ psi from pushing through the tear. Problem was, I didn't have a $1. I just had $10 and $20. I'm cheap, so I opted for the $10 repair option. That and I've heard that even money can fail under the pressure and a hole could be blown through the bill by the tube flatting again. I don't know if that's a myth or not, but I didn't want to find out. A quick repair and I was off, trying to catch up with my group that didn't know I'd flatted yet. Hills, more hills, and more hills. I caught up with the group at the next rest stop, and we took off again.
Miles 51-77: The hills were relentless. Sure, there were some flat areas, but even those where white-knuckler rides in the shoulder of a highway. I have to comment at some point that cycling in Wisconsin's traffic was wonderful, apparently drivers there are more accustomed to cyclists, we had few if any problems all day long. But the really scary parts were the 35+ mph descents in curvy hills shaded with trees. The curves keep us blind to oncoming cars and the dapply shade creates a flicker effect that keeps your eyes busy and disrupts a clear view of holes and road debris. To say the least, I'm a chicken of a descender, I'd rather climb a hill that fly down it. I use the brakes to scrub speed until I can see around the corner, at which point I tuck down and rocket off. This also means I'm dropped by more confident riders on downhills. So we spent a majority of the day descending at 30+ mph then immediately climbing at 4-7 mph. The best hills were spray painted with the grade for us. 12%, 14%, 16%, 18% 16% 18%...seeing those numbers only made the hills harder to climb, but all the more rewarding. More on that word later.
Miles 78-84: Just after the 150K route turn off, we hit yet another long hill. Same as many prior, it just went up-up-up then around a corner for more up-up-up. (The next day my Dad asked, what was at the top of the hills? I answered Another hill.) Midway up a climb, my fellow rider and IM Big Brother DC stopped riding and got off the bike in pain. I was behind him a bit, but seeing this I picked up the pace to catch him. Cramps. Awful cramps. More awful than I know, likely, and at this point he had to turn back to take the 150K route home. Seeing this was a wake-up call for me. He's a much better cyclist than I am, so it was humbling and scary to see him turn back. Also a good lesson for me to see, if I'm going to find any positive aspect to it, as I don't know if I could turn back. I'm so stubborn I might have kept going?! At mile 84, another rest stop. This one had potato chips. So good, so crunch and salty, but the tummy said Stop after just 2. Nuts. Getting ready to leave the rest stop, a mechanic noted that I had a flat tire. If that doesn't tell you anything about my mental state at that point then nothing will. I had a flat and didn't even notice. I thought it was just the soft mud I was riding in. This time it was the front tire. So another delay while the tire and tube were replaced. While we were at it, we had another bike looked at too. The 15 min or so rest was good for all of us, but the mechanic confirmed some of our fears--the next few miles were bitchin hard. But he described them as "Rewarding". AH! I LOVE that term for hills! Rewarding!! With our bikes having a good once-over and our legs a bit recovered, we set out again.
Miles 85-99: The warnings about these roads were all true. Long, slow, steep climbs that just didn't end. Granny gear was getting all the less useful at this point. I'd be climbing along and think "gosh I need to shift down" only to find that The Bird was already in the lowest gear. The bike was giving me all the help it could, the rest was up to me and my legs. The speed on climbs got slower and slower, but none of us were ready to quit just yet. BG modified my new phrase to "rewarding in a sucky sort of way". LOL. Then the sun came out. Til this point, the day was cloudy and very comfortably in the low 80's. The extra heat only added to the stress. All day long on the climbs we'd be going so slow that sweat would just accumulate on our skin, run out of our helmets, and soak our clothing. Then on descents we'd get a bit of a chill as the wind hit us. Now were were losing all the more water, even though it wasn't all that hotter out. By now my sunscreen was probably worn off but I didn't replace it. The day was getting into late afternoon, and the sun wouldn't be a problem for much longer. At mile 95, we hit a great rest stop just before a 6 mile loop. A conditions report from the stop volunteers told us that the next 6 miles were hard and hilly. Very hard and very hilly. At this point, we lost another rider in our group to a pained IT band. There was no reason for her to get hurt on a tough hill, so she turned back. Two down, two to go. It was another eye-opening moment. So me and PS headed out for the 6 miles, and were surprised to find it mostly flat or down hill. (One thing we've learned about downhills today: they're fun and they feel good, but they're never free.)
Miles 100-101: So while enjoying the easy ride, we started talking tri training, nutrition, coaching, and more. I love these conversations, so it brightened my mood. Which was good, because I needed it upon sighting Robert's Road hill. The name is embedded in my mind. Holy shit. MapMyRide estimates it's just short of a mile and peaks around 17% grade. For the first time all day, I had to stop on the hill. I was going so slow the bike would barely balance and I had to put my feet down. I stood there in shocked fatigue, watching my fellow rider dance right by and up the hill. I wouldn't say he made it look easy, but it sure was hell was frustrating. I would NOT walk, I decided. There is NO WALKING on this hill. So I caught about 60 seconds of oxygen and stepped back on the bike. I was worried about getting clipped in on such a steep hill, but had no troubles. Once at the top, we arrived again at the rest stop. Holy cow, after only 6 miles I needed another banana. I think it was my 9th one of the day.
Miles 101-115: After refueling, off again. A report from other riders familiar with the route said it was a kinder section of the course with only a few hills. I've learned that people from Wisconsin have a different definition of "a few hills". More on this later. We cruised though this section, going slower but in good spirits. The hills were tough but after climbing so many already what was a few more? At 115, another rest stop. The sun was setting, we were worn out, and I'd eaten enough Banana Sandwiches to make me sick. I had my ~10th banana smeared with PB and we set off again. A volunteer said only one big hill and we were done. Sounded good to us.
Miles 116-125: One big hill my ass. Yes, there was one big hill, but there were also about 6 more big ones to go with it. By this time my mind was fuzzed over and my fellow rider's sense of humor was starting to fail. When I suggested going back to the rest stop to correct the volunteer's statement of "just one more hill" he wasn't up for it. lol, neither was I. One fun thing about a ride this one is that I never knew what was ahead of us. A curve? A hill? A cow farm? Being it was the first ride, it was all new and exciting. This changed during this segment of the course. Now all I wanted to know is where the finish line was. Around the next curve? Over the next hill? Each curve and hill only revealed yet another curve and hill. The end seemed nowhere to be found.
Finish line: Finally, we topped a final hill and saw the finish. There was a finish arch for us! And the two riders we lost on the way were right there waiting for us! What a great way to end the ride!
I thought for sure my legs would be toast and my feet would hurt, but I just had severe fatigue. I think it says a lot about my training so far this year. Nutrition, hydration, and endurance were all spot on and I finished this ride with no issues. Even later that night I felt good! Weak, but good. This ride was definitely the hardest thing I've ever done. I wonder if I'll be saying that in one month, after finishing IMWI?
Friday, August 13, 2010
Friday off
DAY OFF! Well sort of. Having a "day off" should mean that I sat around with my feet up, listening to relaxing music, eating bon-bons, and...wait...bon-bons?
No bon-bons here. I traveled to northern IL last night, had trouble staying fully awake and focused on the drive home, then had trouble sleeping after I'd arrived. I planned to sleep in but my habit of getting up early prevented that from happening.
A visit with family, then another drive up to Madison. I decided on the way to drive my the lake I'll be swimming in. There were severe storms in the area (made for a long drive in heavy rain and winds!) and the lake was terribly choppy. My stomach turned. Really choppy. White caps. Water splashing up on the rocks and docks. My stomach turned the other way. Would they cancel the race if the lake looked like this? Would I survive a swim in that?
There was no question of whether or not I'd go into water like that for my race, just a question of whether or not I would survive it. I'm taking 'Death Before DNF' to a whole 'nother level with that line of thought.
In driving around Verona I found a Trek store and picked up some tubes for the bird. I figured in 125 miles worth of riding, the probability of a flat was reasonable. The stress of seeing the choppy lake was lessened by seeing multiple rainbows after the storm passed, just as I was heading to my hotel. I took it as a good omen.
No bon-bons here. I traveled to northern IL last night, had trouble staying fully awake and focused on the drive home, then had trouble sleeping after I'd arrived. I planned to sleep in but my habit of getting up early prevented that from happening.
A visit with family, then another drive up to Madison. I decided on the way to drive my the lake I'll be swimming in. There were severe storms in the area (made for a long drive in heavy rain and winds!) and the lake was terribly choppy. My stomach turned. Really choppy. White caps. Water splashing up on the rocks and docks. My stomach turned the other way. Would they cancel the race if the lake looked like this? Would I survive a swim in that?
There was no question of whether or not I'd go into water like that for my race, just a question of whether or not I would survive it. I'm taking 'Death Before DNF' to a whole 'nother level with that line of thought.
In driving around Verona I found a Trek store and picked up some tubes for the bird. I figured in 125 miles worth of riding, the probability of a flat was reasonable. The stress of seeing the choppy lake was lessened by seeing multiple rainbows after the storm passed, just as I was heading to my hotel. I took it as a good omen.
Thursday, August 12, 2010
Start of a brief rest
RUN: 12.6 miles in 2hrs. OK, more like 1:57 but whatever.
I crack people up by saying that I'm taking Thursday and Friday off to rest for the long riding this weekend. "But you're running Thursday". Sure, but I'm resting the rest of the day! That means when the run is done at 7am, I'm not working out again until 48 hours. That's a good rest break for someone used to 2-a-days. Or 3-a-day, like yesterday.
But I got up at 3:45am for this run, to avoid the heat we started at 4:50. I need to get more efficient about my morning routine (or go to bed earlier!). The first loop was with EK, we held a great comfy pace in the dark. The second loop was more of a struggle but having more runners around changed up the pace more. I had some small sprint ability in me in the first few miles of the second loop, but by the end of that loop my tummy was getting stressed. Either diaphram or GI cramps, not sure which. They subsided in a mile or so, but by that point I was acutely aware of dehydration. I could feel it, hard to describe. Maybe it's a mental calculation, considering all the water I was losing during the run against the small amounts I was sipping at the water fountains. My theory was later confirmed. After drinking to bottles of water and taking a bio-break, all the signs of dehydration were there.
So the goal of the next 48hrs--rest the legs, hydrate, and fuel good. My meals have been sucky lately. Too little time and a harried schedule.
I'm also getting Frea dialed in today with a (hopefully) final fit for IM. Today marks 31 days away from the race!!!!
I crack people up by saying that I'm taking Thursday and Friday off to rest for the long riding this weekend. "But you're running Thursday". Sure, but I'm resting the rest of the day! That means when the run is done at 7am, I'm not working out again until 48 hours. That's a good rest break for someone used to 2-a-days. Or 3-a-day, like yesterday.
But I got up at 3:45am for this run, to avoid the heat we started at 4:50. I need to get more efficient about my morning routine (or go to bed earlier!). The first loop was with EK, we held a great comfy pace in the dark. The second loop was more of a struggle but having more runners around changed up the pace more. I had some small sprint ability in me in the first few miles of the second loop, but by the end of that loop my tummy was getting stressed. Either diaphram or GI cramps, not sure which. They subsided in a mile or so, but by that point I was acutely aware of dehydration. I could feel it, hard to describe. Maybe it's a mental calculation, considering all the water I was losing during the run against the small amounts I was sipping at the water fountains. My theory was later confirmed. After drinking to bottles of water and taking a bio-break, all the signs of dehydration were there.
So the goal of the next 48hrs--rest the legs, hydrate, and fuel good. My meals have been sucky lately. Too little time and a harried schedule.
I'm also getting Frea dialed in today with a (hopefully) final fit for IM. Today marks 31 days away from the race!!!!
Wednesday, August 11, 2010
A Wedsnesday triathlon. Sort of.
BIKE: 17 miles in 1hr
RUN: 6.4 miles in 1hr
SWIM: 2500m in 1hr
It looks like biking is the fastest way to get somewhere in one hour.
The bike was early morning, so I did it indoors to keep safe and prevent me from overdoing what was supposed to be the minor workout of the day. Unfortunately, it meant that I didn't get to test the new wheels.
The run was a brick run, as per usual I was totally wiped. This run, like many recent sessions, left me dehydrated. But I did it, and here is why. The way I see IM training is that one major goal is to learn to train tired. "Feel like sh!t now? haha, wait til you see how you feel at 130 miles!! Then you'll really feel like sh!t!!". So on that note, I push through the workouts in which I'm falling apart tired. If my form starts to suffer or I feel like I'm pushing an injury, I'll hold back and stay home. Otherwise, runs like these are teaching me that I'm capable of finishing a run hours into the day.
And so this line of thought falls apart once I get to the swim. I skipped swim class tonight to instead take advantage of the 50m pool in CSP. Since I'll be out of town Friday, I won't get my planned Friday Four Thousand. So at the end of the workday, underfueled and underwatered, I headed to the pool for my long swim. I was so mentally fuzzed I even took the wrong roads to get to the pool. This should have been a sign.
Once there, I learn the pool is 86F! With the air temp hovering around 98F, the water sounds cool. I struggle to get dressed. I'm ready to swim, just not 100% mentally there. Off I go, feeling great on the first 1000m, then it all starts to unravel. My form goes to hell. I slow down. I get negative. Suddenly I need to hang on the wall for breaks. I start getting mad at every book or swim coach I've worked with. Why do they just keep teaching me drills? Why can't I swim faster? What am I doing wrong? All I do is worry about whether my form is bad! Why can't they just teach me to SWIM! AHH! At 1600m, which took about 37 minutes, I was on the downslide. I set a minimum goal of 20 laps. More hanging on the wall. I reach 20 laps in 45 minutes. I set a goal of 25 laps, figuring that if I do 5 laps at a time the overall count becomes more managable. 5 laps sounds much better than 20! 21st lap was a drag. 22nd lap was worse. During the push-off for 23, I popped my right ankle. I took it as a sign that I needed a break and climbed out of the pool.
Sitting on the pool edge, I debated my options. While sipping some PB drink, I watched other swimmers. Not all of them had perfect form. But they kept trucking along, lap after lap. They weren't stressed out about their hand entry or shoulder (or they were and hid it). They just swam. Why couldn't I do that? Why do I perserverate on all the little points about form? Because I want to be a better swimmer! And I just can't seem to make it happen. I'm not sure what to do about this.
I'm worried about the IMWI swim. I'm used to a smooth pool, what if there are waves? I'm used to wetsuit-free swimming, will my arms get tired of working against the suit? Will I be able to stay calm with people all around me? Only one way to find out.
RUN: 6.4 miles in 1hr
SWIM: 2500m in 1hr
It looks like biking is the fastest way to get somewhere in one hour.
The bike was early morning, so I did it indoors to keep safe and prevent me from overdoing what was supposed to be the minor workout of the day. Unfortunately, it meant that I didn't get to test the new wheels.
The run was a brick run, as per usual I was totally wiped. This run, like many recent sessions, left me dehydrated. But I did it, and here is why. The way I see IM training is that one major goal is to learn to train tired. "Feel like sh!t now? haha, wait til you see how you feel at 130 miles!! Then you'll really feel like sh!t!!". So on that note, I push through the workouts in which I'm falling apart tired. If my form starts to suffer or I feel like I'm pushing an injury, I'll hold back and stay home. Otherwise, runs like these are teaching me that I'm capable of finishing a run hours into the day.
And so this line of thought falls apart once I get to the swim. I skipped swim class tonight to instead take advantage of the 50m pool in CSP. Since I'll be out of town Friday, I won't get my planned Friday Four Thousand. So at the end of the workday, underfueled and underwatered, I headed to the pool for my long swim. I was so mentally fuzzed I even took the wrong roads to get to the pool. This should have been a sign.
Once there, I learn the pool is 86F! With the air temp hovering around 98F, the water sounds cool. I struggle to get dressed. I'm ready to swim, just not 100% mentally there. Off I go, feeling great on the first 1000m, then it all starts to unravel. My form goes to hell. I slow down. I get negative. Suddenly I need to hang on the wall for breaks. I start getting mad at every book or swim coach I've worked with. Why do they just keep teaching me drills? Why can't I swim faster? What am I doing wrong? All I do is worry about whether my form is bad! Why can't they just teach me to SWIM! AHH! At 1600m, which took about 37 minutes, I was on the downslide. I set a minimum goal of 20 laps. More hanging on the wall. I reach 20 laps in 45 minutes. I set a goal of 25 laps, figuring that if I do 5 laps at a time the overall count becomes more managable. 5 laps sounds much better than 20! 21st lap was a drag. 22nd lap was worse. During the push-off for 23, I popped my right ankle. I took it as a sign that I needed a break and climbed out of the pool.
Sitting on the pool edge, I debated my options. While sipping some PB drink, I watched other swimmers. Not all of them had perfect form. But they kept trucking along, lap after lap. They weren't stressed out about their hand entry or shoulder (or they were and hid it). They just swam. Why couldn't I do that? Why do I perserverate on all the little points about form? Because I want to be a better swimmer! And I just can't seem to make it happen. I'm not sure what to do about this.
I'm worried about the IMWI swim. I'm used to a smooth pool, what if there are waves? I'm used to wetsuit-free swimming, will my arms get tired of working against the suit? Will I be able to stay calm with people all around me? Only one way to find out.
Tuesday, August 10, 2010
It's Tuesday and I'm already tired
BIKE: 26 miles in 1:26
Once again up Midland before work. It was a good ride, but the heat was draining. I think my body is adapting to the chronic dehydration I'm putting it through. I just can't keep up!
And you'll notice--no run! I was going to do the run right away after the bike, but I traded more sleep for a later run. Then I was thinking lunch would be a good time, but I have trouble leaving work in the middle of the day without feeling guilty. Afternoon didn't happen either. I needed to get some housework done that we've been putting off due to my schedule. So in the end, no run. Besides, I was too tired and it was damned hot outside.
But I did get the 404's put on Frea, can't wait to ride and see how it feels!! I'm afraid I'll like them too much and want my own set. That was until I saw the price of a new set--a bit expensive for a casual purchase.
Once again up Midland before work. It was a good ride, but the heat was draining. I think my body is adapting to the chronic dehydration I'm putting it through. I just can't keep up!
And you'll notice--no run! I was going to do the run right away after the bike, but I traded more sleep for a later run. Then I was thinking lunch would be a good time, but I have trouble leaving work in the middle of the day without feeling guilty. Afternoon didn't happen either. I needed to get some housework done that we've been putting off due to my schedule. So in the end, no run. Besides, I was too tired and it was damned hot outside.
But I did get the 404's put on Frea, can't wait to ride and see how it feels!! I'm afraid I'll like them too much and want my own set. That was until I saw the price of a new set--a bit expensive for a casual purchase.
Monday, August 9, 2010
Weekend recovery
SWIM: 3500y in ~1:30
The plan was for 3400y, but I did the last 100 as sculling and kicking for a cool down. Imagine my disappointment what I later calculated that 3500y = 1.988 636 363 6 miles. Just under on length, just 20 yards, would have been 2 miles.
I added a few more goals to this swim. One was to practice treading water while adjusting my goggles. Not so easy when the problem with the goggles lies in the buckles that allow you to adjust the straps around your head. But I'm working on it.
What I'm not working on is bilateral breathing. I've read it can take 2 weeks of steady training on this to get proficient. If I'm not working on it regularly, how many MONTHS will it take??
I arrived to class early, but the pool was full. So my extra time came after class, which ended at 42 or so laps. The goal was 68 laps. I used an interval from the class that I really like for killing time: 250y with the 4th 25y non-free. So laps 1,3,5 are free, while laps 2 and 4 are 25free, 25nonfree. Nice.
My early laps were strong. I could feel a "grip" on the water and a nice form using my forearms and back for propulsion. But as the class went on and I grew tired, I lost that feel and slowed down. Also, any kicking laps were a hard on the legs. I'm swimming to rest the lower body, not work them more!
The plan was for 3400y, but I did the last 100 as sculling and kicking for a cool down. Imagine my disappointment what I later calculated that 3500y = 1.988 636 363 6 miles. Just under on length, just 20 yards, would have been 2 miles.
I added a few more goals to this swim. One was to practice treading water while adjusting my goggles. Not so easy when the problem with the goggles lies in the buckles that allow you to adjust the straps around your head. But I'm working on it.
What I'm not working on is bilateral breathing. I've read it can take 2 weeks of steady training on this to get proficient. If I'm not working on it regularly, how many MONTHS will it take??
I arrived to class early, but the pool was full. So my extra time came after class, which ended at 42 or so laps. The goal was 68 laps. I used an interval from the class that I really like for killing time: 250y with the 4th 25y non-free. So laps 1,3,5 are free, while laps 2 and 4 are 25free, 25nonfree. Nice.
My early laps were strong. I could feel a "grip" on the water and a nice form using my forearms and back for propulsion. But as the class went on and I grew tired, I lost that feel and slowed down. Also, any kicking laps were a hard on the legs. I'm swimming to rest the lower body, not work them more!
Sunday, August 8, 2010
How 15 becomes 20
RUN: 20 miles in 3:16
I was short on time (again!). Also, there is a very good correlation between how little time I have and how late I am in getting these logged. And a strong dis-correlation between how little time I have and how detailed I get in these logs. But I'm trying.
The original goal was a 1:45 run, 1:00 bike, :45 run. But other duties called. So I took out the bike, thinking I might get it in later. For now, just do 2.5hrs of running. So the plan changed to 3 x ~6 miles loops from the house, with the loops allowing me to refuel and get used to the idea of passing the finish line and going back out for more. Since the IMWI finish line is right next to the run turn around, I'm readying for that mental anguish.
So I took off with the FuelBelt containing about 300 calories of the new LL PB drink. No gels, I figured my breakfast of fruit and powerbar would get me into the first loop OK. About 3 miles from home, I was feeling pretty good and changed my plans again. Now I would go out about 6 miles, go back home, simulate the turnaround at 13 miles, and go back out for a few more. 6 miles came up and I changed again. Feeling really really good, I kept going. To FP, to Wydn, to Hnly, and back to FP. The day hadn't heated up yet, the sun was still rising, a light mist in the air, and lots of shade on my route. Feeling really damned good.
At 15.6 miles, I was 1.5 miles from home and near TGP. I was toying with the idea of doing a full 20, which would be my first and likely only one for IMWI. I still had 1 FB of drink left (abt 100 calories, meaning I'd taken in only 200 calories!). Apparently, the low blood sugar fuzzed my thinking, because I kept right on going after realizing a loop of TGP would put me at 20. Still feeling good, but wanting to walk more and getting a little sloppy. And it was starting to get warm.
I hit 20 still feeling good. My quads were a little tingly, the bottoms of my feet sore, and my stomach growling like mad since about mile 18. Quick shower, banana, Ensure, quick errand, then stuffed 2 eggs with cheese down. Off to the picnic!
Here's where things went wrong. I was drinking water, and more water and more water, in 32oz servings x 4. No bathroom break. And I stayed outside in the heat, so I was sweating. This combination of fatigue, heat, and dehydration killed off any appetite I had. It was a few hours before I ate again, and even then it was just watermelon. I tried some dried fruit and nuts, but it didn't settle well. More watermelon and some fruit. Nothing else!! 7 hours or so later I get home and I'm feeling great and awful at the same time. I knocked down 20 miles today with no problems but I'm sick to my stomach and tired. What a mix. What a rush!!
I was short on time (again!). Also, there is a very good correlation between how little time I have and how late I am in getting these logged. And a strong dis-correlation between how little time I have and how detailed I get in these logs. But I'm trying.
The original goal was a 1:45 run, 1:00 bike, :45 run. But other duties called. So I took out the bike, thinking I might get it in later. For now, just do 2.5hrs of running. So the plan changed to 3 x ~6 miles loops from the house, with the loops allowing me to refuel and get used to the idea of passing the finish line and going back out for more. Since the IMWI finish line is right next to the run turn around, I'm readying for that mental anguish.
So I took off with the FuelBelt containing about 300 calories of the new LL PB drink. No gels, I figured my breakfast of fruit and powerbar would get me into the first loop OK. About 3 miles from home, I was feeling pretty good and changed my plans again. Now I would go out about 6 miles, go back home, simulate the turnaround at 13 miles, and go back out for a few more. 6 miles came up and I changed again. Feeling really really good, I kept going. To FP, to Wydn, to Hnly, and back to FP. The day hadn't heated up yet, the sun was still rising, a light mist in the air, and lots of shade on my route. Feeling really damned good.
At 15.6 miles, I was 1.5 miles from home and near TGP. I was toying with the idea of doing a full 20, which would be my first and likely only one for IMWI. I still had 1 FB of drink left (abt 100 calories, meaning I'd taken in only 200 calories!). Apparently, the low blood sugar fuzzed my thinking, because I kept right on going after realizing a loop of TGP would put me at 20. Still feeling good, but wanting to walk more and getting a little sloppy. And it was starting to get warm.
I hit 20 still feeling good. My quads were a little tingly, the bottoms of my feet sore, and my stomach growling like mad since about mile 18. Quick shower, banana, Ensure, quick errand, then stuffed 2 eggs with cheese down. Off to the picnic!
Here's where things went wrong. I was drinking water, and more water and more water, in 32oz servings x 4. No bathroom break. And I stayed outside in the heat, so I was sweating. This combination of fatigue, heat, and dehydration killed off any appetite I had. It was a few hours before I ate again, and even then it was just watermelon. I tried some dried fruit and nuts, but it didn't settle well. More watermelon and some fruit. Nothing else!! 7 hours or so later I get home and I'm feeling great and awful at the same time. I knocked down 20 miles today with no problems but I'm sick to my stomach and tired. What a mix. What a rush!!
Saturday, August 7, 2010
This day did not go as planned, but it didn't go badly either
BIKE: 100 miles in 6:03
RUN: 6.3 miles in 1hr.
So I had big plans for today, and they all fell through because I didn't plan ahead. I was going to do the 2.4 mile OWS in Hudson. But I waited until Friday to register, by which time registration was closed! DAMN IT!! I had this on my calendar since June! It was going to be my Confidence Building Swim to ready me for IMWI. I was so mad about this that I didn't fall asleep until 11:30pm. I felt awful too for all the people I left under the impression that I would be there. I had a ride planned and everything, SO STUPID!
But what really burns me is the possibility of a subconscious evil here, a deep down part of me that was afraid to do this swim, and delayed with a purpose. I honestly can say that I didn't know registration was going to close at noon on Friday. But why didn't I sign up last week? Or in June? Another excuse "in all honesty" is that my sis might have been here Saturday, and if that was the case I was going to skip the race. Whatever. I could rationalize it to myself over and over here, but never change the fact that I missed what was a huge opportunity for myself.
So late last night I scrambled for a group ride. Found one, with 6-7 riders, out in the O'F/StP area of MO. Hills, curves, sun, shade, what an awesome ride!! Even though we doubled up on some areas it was just as fun the second time. I love the feeling of flying through a shaded curve. The acceleration of an attack. The heart-pounding pace of a paceline on a straight, flat stretch. The crest of a hill you just topped. The breathlessness of the hill climb itself. I love it all!
I tested two new tools today: the Xlab water cage on the rear of the bike--no problems, easy reach and no launching; also the new powerbar on course drink! BOTH orders arrived last night. I came home to the 2 cannisters of lemonlime powder and thought "boy I should cancel the other order now". Ding Dong. UPS with my other order! So I took a gamble and tested lemonlime on the bike today, with a few cytomax servings as a backup. It doens't taste too strong, but it doesn't taste strong enough either. Once I ran out of Powerbar drink and switched to cytomax, I found I drank more. Maybe I need to mix it more concentrated.
No problems at all on this ride. It's remarkable for that!
The brick run had a bit of a delay, I wanted some shade. No need to get sick in the heat now, so I drove to the Katy (which BTW is NOT all that shaded!) for 1hr run. Here I tested the premixed Mango Powerbar drink. Warm, but very tart. Only problem was that it made me thirstier, it left my tongue feeling dry. Amazingly, I drank the entire bottle (175 calories, abt 20oz) in the run taking a mouthful every 5-10 mins and didn't get sick at all! So things are looking good for the on-course drink. One more test tomorrow on the long run. If all goes well, the remainder of my training days will be spent getting familiar with this drink mix. I'll probably hate it by the time IMWI gets here.
RUN: 6.3 miles in 1hr.
So I had big plans for today, and they all fell through because I didn't plan ahead. I was going to do the 2.4 mile OWS in Hudson. But I waited until Friday to register, by which time registration was closed! DAMN IT!! I had this on my calendar since June! It was going to be my Confidence Building Swim to ready me for IMWI. I was so mad about this that I didn't fall asleep until 11:30pm. I felt awful too for all the people I left under the impression that I would be there. I had a ride planned and everything, SO STUPID!
But what really burns me is the possibility of a subconscious evil here, a deep down part of me that was afraid to do this swim, and delayed with a purpose. I honestly can say that I didn't know registration was going to close at noon on Friday. But why didn't I sign up last week? Or in June? Another excuse "in all honesty" is that my sis might have been here Saturday, and if that was the case I was going to skip the race. Whatever. I could rationalize it to myself over and over here, but never change the fact that I missed what was a huge opportunity for myself.
So late last night I scrambled for a group ride. Found one, with 6-7 riders, out in the O'F/StP area of MO. Hills, curves, sun, shade, what an awesome ride!! Even though we doubled up on some areas it was just as fun the second time. I love the feeling of flying through a shaded curve. The acceleration of an attack. The heart-pounding pace of a paceline on a straight, flat stretch. The crest of a hill you just topped. The breathlessness of the hill climb itself. I love it all!
I tested two new tools today: the Xlab water cage on the rear of the bike--no problems, easy reach and no launching; also the new powerbar on course drink! BOTH orders arrived last night. I came home to the 2 cannisters of lemonlime powder and thought "boy I should cancel the other order now". Ding Dong. UPS with my other order! So I took a gamble and tested lemonlime on the bike today, with a few cytomax servings as a backup. It doens't taste too strong, but it doesn't taste strong enough either. Once I ran out of Powerbar drink and switched to cytomax, I found I drank more. Maybe I need to mix it more concentrated.
No problems at all on this ride. It's remarkable for that!
The brick run had a bit of a delay, I wanted some shade. No need to get sick in the heat now, so I drove to the Katy (which BTW is NOT all that shaded!) for 1hr run. Here I tested the premixed Mango Powerbar drink. Warm, but very tart. Only problem was that it made me thirstier, it left my tongue feeling dry. Amazingly, I drank the entire bottle (175 calories, abt 20oz) in the run taking a mouthful every 5-10 mins and didn't get sick at all! So things are looking good for the on-course drink. One more test tomorrow on the long run. If all goes well, the remainder of my training days will be spent getting familiar with this drink mix. I'll probably hate it by the time IMWI gets here.
Friday, August 6, 2010
Took Friday off as well
DAY OFF!
Two days in a row! I'm going to turn to mush! haha.
The tired to the bone feeling was fading by Friday, this was a good idea--just take some time to let the body recover and absorb what I've been doing to it.
Oh, and I've decided that after I cross the finish line at IMWI, I'm going to do a brief chicken dance. Hope the finish line cameras catch it!!!!
Two days in a row! I'm going to turn to mush! haha.
The tired to the bone feeling was fading by Friday, this was a good idea--just take some time to let the body recover and absorb what I've been doing to it.
Oh, and I've decided that after I cross the finish line at IMWI, I'm going to do a brief chicken dance. Hope the finish line cameras catch it!!!!
Thursday, August 5, 2010
I missed a Thursday run!!
RUN: NONE!
Wow, the first I've missed in a long time. But a number of factors just added up to staying home:
1. My sis and bil came into town last night! And if I did my long run today I'd miss the morning with them.
2. My knee, see yesterday
3. My right ankle was "out of place" when I woke up, reminding me of that injury
4. I've run 15+5+6.5+9.4=35.9 miles since Saturday. It's Thursday. Another long run so soon would put me over 50 miles. I've never run over 44 miles in a week, why start now.
5. When I went to bed last night, I was so tired I couldn't sleep. What a weird feeling. All I could do was just slump in bed trying to get comfortable. Wasn't easy.
6. I need a day off, I haven't had one since July 25th. I just now realized that. That is 10 straight days of training. Jeez-Loueez, take a day off will ya?
So there you have it. I need a day off, and today is looking good.
Wow, the first I've missed in a long time. But a number of factors just added up to staying home:
1. My sis and bil came into town last night! And if I did my long run today I'd miss the morning with them.
2. My knee, see yesterday
3. My right ankle was "out of place" when I woke up, reminding me of that injury
4. I've run 15+5+6.5+9.4=35.9 miles since Saturday. It's Thursday. Another long run so soon would put me over 50 miles. I've never run over 44 miles in a week, why start now.
5. When I went to bed last night, I was so tired I couldn't sleep. What a weird feeling. All I could do was just slump in bed trying to get comfortable. Wasn't easy.
6. I need a day off, I haven't had one since July 25th. I just now realized that. That is 10 straight days of training. Jeez-Loueez, take a day off will ya?
So there you have it. I need a day off, and today is looking good.
Wednesday, August 4, 2010
Long weekday ride
BIKE: 40 miles in 2:15 long 75% intervals: 20, 18, 16, 12, 8, 4 mins. These were tough, did indoors so I could focus on longer intervals with good form.
Yes I actually did this indoors, sad to say. But the heat was catching up with me and I needed to stay focused and healthy. On top of that I havent been getting good long intervals in much lately, too much stopping when riding in town. Why am I explaining myself to myself in my journal?
The other thing I wanted to note here is just how damned tired I am. You just can't put it into words, I've been this tired in college from staying up late, or working late, but day after day after day. I like it, and I'd do it all again next year if I could.
But certain parts of the body are also wearing down. Like my right knee. It need a break. The patellar tendon felt tingly today, in the same spot I have a scar from falling over on it. Coincidence? Can't say. But when bending or using the knee today I was always aware of it. It could also have something to do with the stupid flipflop shoes I wore today, with no support and I tended to trip in them a bit sometimes. I iced it once I came home to see what I'd get. It just needs a break, and it will get one soon enough. But this has put Thursday's run in question.
Yes I actually did this indoors, sad to say. But the heat was catching up with me and I needed to stay focused and healthy. On top of that I havent been getting good long intervals in much lately, too much stopping when riding in town. Why am I explaining myself to myself in my journal?
The other thing I wanted to note here is just how damned tired I am. You just can't put it into words, I've been this tired in college from staying up late, or working late, but day after day after day. I like it, and I'd do it all again next year if I could.
But certain parts of the body are also wearing down. Like my right knee. It need a break. The patellar tendon felt tingly today, in the same spot I have a scar from falling over on it. Coincidence? Can't say. But when bending or using the knee today I was always aware of it. It could also have something to do with the stupid flipflop shoes I wore today, with no support and I tended to trip in them a bit sometimes. I iced it once I came home to see what I'd get. It just needs a break, and it will get one soon enough. But this has put Thursday's run in question.
Tuesday, August 3, 2010
Finally a good Tuesday run
BIKE: 26 miles in 1.5hrs
RUN: 9.4 miles in 1.5hrs
The morning/afternoon schedule as usual, this time with 95+F weather and 105F heat index. The bike was OK, but the run was HOT. I had expected a horrible run, but I found that if I stayed in the shade it was much cooler. That and waiting until 6:30pm or so helped. The new shoes were just OK, I'm not sure they are adjusted as well as can be yet.
The excitement of the Big Week is keeping me going through all the tiredness, that and knowing that this week is the last biggie on the schedule. It helped in getting into the run today. But I keep reminding myself to stay in Today, not worry about next week or next weekend or next month. Stay focused on the Now, and enjoy it without rushing time. Time will pass soon enough.
RUN: 9.4 miles in 1.5hrs
The morning/afternoon schedule as usual, this time with 95+F weather and 105F heat index. The bike was OK, but the run was HOT. I had expected a horrible run, but I found that if I stayed in the shade it was much cooler. That and waiting until 6:30pm or so helped. The new shoes were just OK, I'm not sure they are adjusted as well as can be yet.
The excitement of the Big Week is keeping me going through all the tiredness, that and knowing that this week is the last biggie on the schedule. It helped in getting into the run today. But I keep reminding myself to stay in Today, not worry about next week or next weekend or next month. Stay focused on the Now, and enjoy it without rushing time. Time will pass soon enough.
Monday, August 2, 2010
This is it: The Big Week
RUN: 6.5 miles in 60 mins
SWIM: 1700y in 40 mins
Well, this is it. The Week. Big Ole' 19. The Peak. I'm finally here.
Waaaaaayyyyy back in the beginning, when still looking at training plans, I browsed plans looking at the number of hours per week. It's one of the first things people ask when inquiring about IM. Wow, how many hours a week? What's your maximum mileage? I can remember looking ahead to 19 hours and thinking it impossible. Not just doing it, but finding the time as well. Here we are, first 1.5 hours down!
I also used today as a rest day, trying to maximize the time off that started at the end of the run Sunday. So I slept in and pushed the run back to the afternoon. I was going to swim over lunch, but other plans changed and I went to the class instead. The run was a struggle of a loop around FP. 24hrs of recovery or not (feels like not), I'm still pretty worn out. And it was still hot. I ended up walking short segments to let my HR come down and cool my legs off. Oh, and this was the first run with my brand new Brooks shoes--the IM Marathon shoes! I'm nervous about the fitting of the orthotic, so they are going to get a hard and fast break-in to test the positioning. I cheated a bit, taking the insoles with attached orthotic out of the older Brooks shoes. It seemed to work today, maybe a bit off on the left side.
I finished the run and went straight to the swim. Luckily, I still had Frea in the truck and there was leftover food in the aerobar feed bag! What a surprise, I didn't realize I had a bar and gel there, I was thinking I'd go into the swim empty! I had my doubts about doing the swim, too tired to make an effective and quality effort, but I went anyway and granted myself the option of skipping the extra 1200 I had planned. That worked for me in the end, even though class was a bit short on the yardage.
Funny to think I'm still working on swim form just weeks out of the race, but I am and at least I think I'm making improvements. Hell, just getting in the pool more often will make improvements!! There are times I feel like I'm just flying through the water, other laps it feels like I'm slipping a gear with the left arm. And when I focus on that one thing alone, I seem to get that gear back.
I placed an order today with all3sports for a new water rack for Frea. I skipped the cheapo PD rack that I've been repairing every summer and went for the $200 option. Yikes! But I'll use it. Also bought some of the on course drink, they say they have it in stock so hopefully I'll get it in time for a few long rides and long runs. I'm a bit miffed that this company took over the on course drink for IM races, gave away case after case to athletes, then ran out of stock. I probably wouldn't be so miffed if I was one of the lucky athletes!
Right now my mind is almost all about this race. I have a few other things to keep me from perseverating--a family visit, a few club events, and multiple deadlines this week at work. It's gonna be a tough week, but one day at a time, that's how I've been doing it all along. I've come so far, worked so hard, this week is going to be fantastic. By the end, I'll look back and wonder why I ever doubted myself.
SWIM: 1700y in 40 mins
Well, this is it. The Week. Big Ole' 19. The Peak. I'm finally here.
Waaaaaayyyyy back in the beginning, when still looking at training plans, I browsed plans looking at the number of hours per week. It's one of the first things people ask when inquiring about IM. Wow, how many hours a week? What's your maximum mileage? I can remember looking ahead to 19 hours and thinking it impossible. Not just doing it, but finding the time as well. Here we are, first 1.5 hours down!
I also used today as a rest day, trying to maximize the time off that started at the end of the run Sunday. So I slept in and pushed the run back to the afternoon. I was going to swim over lunch, but other plans changed and I went to the class instead. The run was a struggle of a loop around FP. 24hrs of recovery or not (feels like not), I'm still pretty worn out. And it was still hot. I ended up walking short segments to let my HR come down and cool my legs off. Oh, and this was the first run with my brand new Brooks shoes--the IM Marathon shoes! I'm nervous about the fitting of the orthotic, so they are going to get a hard and fast break-in to test the positioning. I cheated a bit, taking the insoles with attached orthotic out of the older Brooks shoes. It seemed to work today, maybe a bit off on the left side.
I finished the run and went straight to the swim. Luckily, I still had Frea in the truck and there was leftover food in the aerobar feed bag! What a surprise, I didn't realize I had a bar and gel there, I was thinking I'd go into the swim empty! I had my doubts about doing the swim, too tired to make an effective and quality effort, but I went anyway and granted myself the option of skipping the extra 1200 I had planned. That worked for me in the end, even though class was a bit short on the yardage.
Funny to think I'm still working on swim form just weeks out of the race, but I am and at least I think I'm making improvements. Hell, just getting in the pool more often will make improvements!! There are times I feel like I'm just flying through the water, other laps it feels like I'm slipping a gear with the left arm. And when I focus on that one thing alone, I seem to get that gear back.
I placed an order today with all3sports for a new water rack for Frea. I skipped the cheapo PD rack that I've been repairing every summer and went for the $200 option. Yikes! But I'll use it. Also bought some of the on course drink, they say they have it in stock so hopefully I'll get it in time for a few long rides and long runs. I'm a bit miffed that this company took over the on course drink for IM races, gave away case after case to athletes, then ran out of stock. I probably wouldn't be so miffed if I was one of the lucky athletes!
Right now my mind is almost all about this race. I have a few other things to keep me from perseverating--a family visit, a few club events, and multiple deadlines this week at work. It's gonna be a tough week, but one day at a time, that's how I've been doing it all along. I've come so far, worked so hard, this week is going to be fantastic. By the end, I'll look back and wonder why I ever doubted myself.
Sunday, August 1, 2010
World Championship weekend!
I didn't realize it until Friday, but this was the weekend I was supposed to be in Germany! For the record--not one bit of me regrets not going. I'm way too tired to have had that race thrown into my schedule. The taper, travel, race and recovery would have taxed me too far.
I think about it a lot though, not the race itself but the missed opportunity. Not in a regretful sort of way, but more in a ... not sure of the words.
L&R called Sunday morning to see if I was in Europe, and DC and the SO's and I went out for Germany beer. This weekend was much better spent just as it was. At home, preparing for IMWI.
I think about it a lot though, not the race itself but the missed opportunity. Not in a regretful sort of way, but more in a ... not sure of the words.
L&R called Sunday morning to see if I was in Europe, and DC and the SO's and I went out for Germany beer. This weekend was much better spent just as it was. At home, preparing for IMWI.
Long ride, but not too long
BIKE: 75 miles in 4:40
RUN: 5 miles in 42:30
The weekends until IM are slowly counting down, and in my mind each one of them needs to be carefully planned and wisely utilized. Last week was a good heat adaptation, working alone, sufferfest type of ride. This week? Back to back long run and long ride, more nutrition work, and go really long? Some riders were doing a 75 + 55 loop set for 130 miles total. What was I up for? What was in my best interests? The two questions don't always have the same answer for me.
Once again, I woke up tired as all hell. I was beginning to think that my body just wouldn't recover without some solid time OFF. I don't do time off all that well, I get restless. But this past week has shown that I can dial back where needed. In fact, most of the past week was dialed back--not in volume but in intensity. I have no intensity energy right now. The 75 miler was looking like the better idea.
The morning started off with another poor breakfast--bananas, powerbars, almond butter--and some fast mistakes. I arrived in columbia to find I had forgotten to put the insoles back into my tri shoes!! NOW WHAT?!? It's a 20 min drive to get home, so if I went home I'd miss the ride. If I went home then rode from home, I'd never get in 75-some miles. I put the shoes on and walked around. It wasn't so bad, I might be alright. Give it a go, might be an opportunity to not mash on the pedals. But I certainly feared blisters, raw spots, and nerve problems.
The first hour was a challenge. The morning fog was still in place, making the narrow roads amidst the corn fields feel otherworldly. The riders ahead of me (they were all ahead of me at this point) disappeared and reappeared in the mists. I struggled. To keep up, to talk, to ride in a straight line. My head was not in the game. I'm usually half on the attack--gearing up hills, looking for the breeze on the way down, bending around corners. This morning? Not yet. I was holding back to stay away from the other riders, so as not to endanger them with my Stupids.
At the end of the first hour, a rest stop. I know IM won't have these, so I always debate with myself the benefit of stopping. But when riding with a group, you have to do as the group. I had half a powerbar and some cytomax. And surprisingly, I woke up! I finally found that sharp edge that makes me a good rider. Finally I was 'on the attack' and riding the group instead of off the back of it. Only after 18 miles did I finally wake up and the ride was wonderful.
The weather also stayed much cooler than last week, which is funny to say because it was still 90+F and sunny. We kept riding along at a relatively easy pace, and by 65 miles I was thinking I could do 130 miles. No problems, no pains, why stop? Well, in reality, my right knee was getting a bit tight, a mild headachle was building, and I was starting to mash a bit into the headwind on the flats. I'm not sure why I mash the pedals into a headwind--distraction, the feeling that I need to go faster? Either way, a bad habit.
I started weighing my options. Bike another 3 hrs? Bike only another 1 hr? Run 1 hr? In all honesty, the run after the bike would be the hardest and most stress inducing option for the mind, body, and stomach. It really would be harder to run 1hr than it would be to bike 3. I might hurt more after the bike, but also the run is more realistic. And I need more brick runs. These are all thoughts going through my head at 70 miles. I decided on the run.
As soon as I decide this, I realize I have no running socks!! My feet just picked a bad day to hang out with my brain. Here I am amazed that I'm surviving without the insoles to my shoes, but now I want to push even further and go sockless?!? I've done it plenty before, in fact I know I can do 3-5 miles sockless. So I'll go anyway, and take any blisters as punishment for stupidity.
Only DC and I ran. I wanted 1hr, he wanted 4-5. I like his plan better, especially if we are going at his faster pace. I felt surprisingly good and kept up with the ~8 min/mile pace. But I kept wanting to stop and walk. A lot. But having him to keep up with kept me going, further proof (not that I needed it) that running as a group does make you a better runner. And my feet enjoyed it too, with the exception of my 4th toe on the left foot. I blister has been building there for the past few weeks, and I think it just got worse. But if that's the only punishment, no problem!
In the end, and for the rest of the day, I felt better after the ride/run that I did before it. Still tired, but awake and focused. Overall the ride was good in terms of hydration and nutrition, but could have been better. I was dehydrated the rest of the day (probably still am now). Next ride? Stop less and ride through it. Bring insoles. Keep healthy.
NUMERICS: 17 hrs 10 mins (on goal)
SWIM: 7781 y in 3.35hrs
BIKE: 146 miles in 8.75 hrs
RUN: 32.7 miles in 5.07 hrs
Good balance in the week, less biking and more swimming.
RUN: 5 miles in 42:30
The weekends until IM are slowly counting down, and in my mind each one of them needs to be carefully planned and wisely utilized. Last week was a good heat adaptation, working alone, sufferfest type of ride. This week? Back to back long run and long ride, more nutrition work, and go really long? Some riders were doing a 75 + 55 loop set for 130 miles total. What was I up for? What was in my best interests? The two questions don't always have the same answer for me.
Once again, I woke up tired as all hell. I was beginning to think that my body just wouldn't recover without some solid time OFF. I don't do time off all that well, I get restless. But this past week has shown that I can dial back where needed. In fact, most of the past week was dialed back--not in volume but in intensity. I have no intensity energy right now. The 75 miler was looking like the better idea.
The morning started off with another poor breakfast--bananas, powerbars, almond butter--and some fast mistakes. I arrived in columbia to find I had forgotten to put the insoles back into my tri shoes!! NOW WHAT?!? It's a 20 min drive to get home, so if I went home I'd miss the ride. If I went home then rode from home, I'd never get in 75-some miles. I put the shoes on and walked around. It wasn't so bad, I might be alright. Give it a go, might be an opportunity to not mash on the pedals. But I certainly feared blisters, raw spots, and nerve problems.
The first hour was a challenge. The morning fog was still in place, making the narrow roads amidst the corn fields feel otherworldly. The riders ahead of me (they were all ahead of me at this point) disappeared and reappeared in the mists. I struggled. To keep up, to talk, to ride in a straight line. My head was not in the game. I'm usually half on the attack--gearing up hills, looking for the breeze on the way down, bending around corners. This morning? Not yet. I was holding back to stay away from the other riders, so as not to endanger them with my Stupids.
At the end of the first hour, a rest stop. I know IM won't have these, so I always debate with myself the benefit of stopping. But when riding with a group, you have to do as the group. I had half a powerbar and some cytomax. And surprisingly, I woke up! I finally found that sharp edge that makes me a good rider. Finally I was 'on the attack' and riding the group instead of off the back of it. Only after 18 miles did I finally wake up and the ride was wonderful.
The weather also stayed much cooler than last week, which is funny to say because it was still 90+F and sunny. We kept riding along at a relatively easy pace, and by 65 miles I was thinking I could do 130 miles. No problems, no pains, why stop? Well, in reality, my right knee was getting a bit tight, a mild headachle was building, and I was starting to mash a bit into the headwind on the flats. I'm not sure why I mash the pedals into a headwind--distraction, the feeling that I need to go faster? Either way, a bad habit.
I started weighing my options. Bike another 3 hrs? Bike only another 1 hr? Run 1 hr? In all honesty, the run after the bike would be the hardest and most stress inducing option for the mind, body, and stomach. It really would be harder to run 1hr than it would be to bike 3. I might hurt more after the bike, but also the run is more realistic. And I need more brick runs. These are all thoughts going through my head at 70 miles. I decided on the run.
As soon as I decide this, I realize I have no running socks!! My feet just picked a bad day to hang out with my brain. Here I am amazed that I'm surviving without the insoles to my shoes, but now I want to push even further and go sockless?!? I've done it plenty before, in fact I know I can do 3-5 miles sockless. So I'll go anyway, and take any blisters as punishment for stupidity.
Only DC and I ran. I wanted 1hr, he wanted 4-5. I like his plan better, especially if we are going at his faster pace. I felt surprisingly good and kept up with the ~8 min/mile pace. But I kept wanting to stop and walk. A lot. But having him to keep up with kept me going, further proof (not that I needed it) that running as a group does make you a better runner. And my feet enjoyed it too, with the exception of my 4th toe on the left foot. I blister has been building there for the past few weeks, and I think it just got worse. But if that's the only punishment, no problem!
In the end, and for the rest of the day, I felt better after the ride/run that I did before it. Still tired, but awake and focused. Overall the ride was good in terms of hydration and nutrition, but could have been better. I was dehydrated the rest of the day (probably still am now). Next ride? Stop less and ride through it. Bring insoles. Keep healthy.
NUMERICS: 17 hrs 10 mins (on goal)
SWIM: 7781 y in 3.35hrs
BIKE: 146 miles in 8.75 hrs
RUN: 32.7 miles in 5.07 hrs
Good balance in the week, less biking and more swimming.
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