RUN 13 miles in 1:58 9:04m/m. REALLY??
Thank you gawd for friends who jump at the chance to run long. When I sent the email out to see who else was going long, I had two takers: DC and LC. YAY!
Although I had skipped my Weds swim and moved my long run back a day to Thursday and kept my two in-week rides indoors to keep them under control, I still wasn't recovered. The littlest things tired me out. Standing from a chair took. There's no pain, no aches, just 100% everywhere fatigue. Most everything except sitting or staying still seems an effort that gets my HR up. HTFU!
I was eager to run even though I didn't feel up to it. There was still a part of me that wanted to GO. I LOVE the long run, so even though I was fatigued to being weak I still wanted it. I think I would have run no matter what.
The morning had cooled off, getting down in the 50F range! Yikes! But Yay for cooler weather after the last weekend of HOT.
The first loop took 58 mins, and I didn't really feel good until 4 miles in. I was moving. Brief stop, a gel, then another loop. I felt good (relatively) until the last quarter mile. For the first time ever, my left hit started acting up. It was like a pinch in a nerve or muscle, not really a pain. I stuttered a bit in my steps, LC encouraged me to walk and of course I didn't want to. It wasn't until the Garmin said 13 miles I stopped.
Really, this run might not have happened if I didn't have running partners. Further, I'm amazed at the pace. I had to check it twice in the trainingpeaks--really a 9:04m/m?!?!?!? I'm shocked!
The discomfort when away as soon as I stopped moving and hasn't been back since. Recovery was not as bad as I thought it could be.
This pain coming and going thing has been going on all week. One day my right shoulder/back/neck hurts. Then something on my right ankle. Then this hip thing.
Unfortunately, I tend to see pain as a challenge, it makes me want to prove that this pain won't stop me. Not a healthy approach, maybe, but it's what it is!
Thursday, May 31, 2012
Wednesday, May 30, 2012
Aches and Pains--Phantom or Real?
BIKE 75 mins and 20.5 miles
SWIM: Maybe....but not likely.
I was supposed to run long today and swim, but I'm still not recovered so I moved the long run to tomorrow. Then I can run with the group!!
Woke up today to light rain and more fatigue, but definitely improved from yesterday. Last night after work I was worthless and crashed on the couch. When I went to bed, a spot on the top/lateral side of my right ankle hurt when I pointed my toe. Also yesterday the palm-side middle finger knuckle had a painful knot in it.
Today, it hurts to turn or lean my head to the right. There is a knot/tight spot in my back/shoulder that feels like it just needs to be worked out. It has me doubting the benefit of swimming tonight.
In IMWI I had aches and pains that would come and go, in and out. The finger and ankle are OK today, we'll have to see what the neck does later.
SWIM: Maybe....but not likely.
I was supposed to run long today and swim, but I'm still not recovered so I moved the long run to tomorrow. Then I can run with the group!!
Woke up today to light rain and more fatigue, but definitely improved from yesterday. Last night after work I was worthless and crashed on the couch. When I went to bed, a spot on the top/lateral side of my right ankle hurt when I pointed my toe. Also yesterday the palm-side middle finger knuckle had a painful knot in it.
Today, it hurts to turn or lean my head to the right. There is a knot/tight spot in my back/shoulder that feels like it just needs to be worked out. It has me doubting the benefit of swimming tonight.
In IMWI I had aches and pains that would come and go, in and out. The finger and ankle are OK today, we'll have to see what the neck does later.
Tuesday, May 29, 2012
I'm told I look pathetic
BIKE 75 mins 20.4 miles, indoors
Today I was so tired. I'm surprised I even made it through the day. I was awake, and that's about all I could say. I have no muscle soreness, no pain. Just pure fatigue. I'm so tired I can barely type.
When it came to the bike ride, I stayed indoors. Between the passing rain and fatigue, I really didn't trust myself to being on the road and staying safe. I did a "loco ladder" of 30s hard/30s easy, 60s, 2min, 3,4,5 and back down. It was just flat energy-wise.
There's a part of me that's awake and sharp and thinking, but the words and actions just don't come out. It's like walking through water all day long.
I snuck out to the truck during a long incubation for an IronNap. It wasn't terrible refreshing, but it gave me something to do besides sit and wait.
A coworker joked that I "needed to stop looking pathetic". LOL. Yeah, I look pretty bad apparently.
Monday, May 28, 2012
Memorial Day weekend continues, so does the heat and fatigue
SWIM 3000y in 1:20
RUN 8 miles in 1:23? 1:25? Ugh, do I really want to know?
Still down on energy and fluids, I went to the Y for a swim. I shared a lane for a bit with LC who was rockin' her swim. It inspired me.
My chosen set was a 6x125 WU of 50swim, 50kick, 25IM. I kept the kicking as a way to start rebuilding my kick after the ankle injury. It's been 2 months. There's no pain or problems, so let's get that going again. During the WU I struggled, then realized I was having an aura! I haven't had one of these swimming in...ever? NUTS?!? I took about 30 mins to get the WU done, by the end the aura was gone. Bathroom break and back at it.
The MS was an 8x225. It was an odd number and my mental focus was still pretty fuzzed up so I rounded up to 250s. Although the plan said to swim the first 4 and pull the last 4, I pulled the entire set. It was that or quit early. Cheat or quit early. Do it or quit early. I didn't want to pull the entire thing, I didn't want to cheat, but I most certainly didn't want to quit. Oh no. I was going to slog this out no matter what. Train the brain.
By the time the MS started, I was feeling much better. Still swimming 58-60s laps pulling, but I was getting it done. I imagine the last few 100s of IMCDA will feel like that. Worn out, wanting to quit, but unable to.
The run. Hoo boy. The run. I'm not sure it was a good idea, but I'm sure I would have felt WORSE if I didn't do it. I wanted my time, my hills, and my distance. I wanted it. Did my body want it?
The plan called for a loop of FP and 3 runs up Art Hill. I thought about breaking up the hills to do some early in the run and some late, but I knew better. I had to get them done first or I might not do them at all. Or I use the excuse of "I'm injured" and won't do it. The hills were the real meat of the session, so do them firstly. As with the past few days, it was hot and I was dehydrated, but it wasn't as hot. By now though it didn't matter as much. My body was down on energy, will, and fluids. But I still wanted this run.
The water sprinklers were going on the left hill, unfortunately they didn't hit me. Would have been cold but pleasant! Up the side hills four times, then spin out to Skinker. I stopped at each water fountain for water, and walked a lot more than I wanted to. I was having trouble deciding just how far to run? What if I push too long and roll the ankle again? Would any extra mileage really change anything at IMCDA? Would the extra push help or hurt me in the long run?
I really struggled. I just wanted to stop and run at the same time. Every downhill felt great, every slight incline was like a headwind. But I kept it rolling and set my sights on 8 miles. IMCDA wasn't by time or effort, it was by mileage. I have to hit a certain number of miles on the Big Day, so I decided to hit a certain number today too.
By the time I finished, I was finished. And I was finished for the rest of the day. I'm lounging on the couch right now too tired to get up, too tired to sleep, and too guilty about things not getting done to enjoy it. I tried napping earlier but I'm not sure if I even feel asleep!
RUN 8 miles in 1:23? 1:25? Ugh, do I really want to know?
Still down on energy and fluids, I went to the Y for a swim. I shared a lane for a bit with LC who was rockin' her swim. It inspired me.
My chosen set was a 6x125 WU of 50swim, 50kick, 25IM. I kept the kicking as a way to start rebuilding my kick after the ankle injury. It's been 2 months. There's no pain or problems, so let's get that going again. During the WU I struggled, then realized I was having an aura! I haven't had one of these swimming in...ever? NUTS?!? I took about 30 mins to get the WU done, by the end the aura was gone. Bathroom break and back at it.
The MS was an 8x225. It was an odd number and my mental focus was still pretty fuzzed up so I rounded up to 250s. Although the plan said to swim the first 4 and pull the last 4, I pulled the entire set. It was that or quit early. Cheat or quit early. Do it or quit early. I didn't want to pull the entire thing, I didn't want to cheat, but I most certainly didn't want to quit. Oh no. I was going to slog this out no matter what. Train the brain.
By the time the MS started, I was feeling much better. Still swimming 58-60s laps pulling, but I was getting it done. I imagine the last few 100s of IMCDA will feel like that. Worn out, wanting to quit, but unable to.
The run. Hoo boy. The run. I'm not sure it was a good idea, but I'm sure I would have felt WORSE if I didn't do it. I wanted my time, my hills, and my distance. I wanted it. Did my body want it?
The plan called for a loop of FP and 3 runs up Art Hill. I thought about breaking up the hills to do some early in the run and some late, but I knew better. I had to get them done first or I might not do them at all. Or I use the excuse of "I'm injured" and won't do it. The hills were the real meat of the session, so do them firstly. As with the past few days, it was hot and I was dehydrated, but it wasn't as hot. By now though it didn't matter as much. My body was down on energy, will, and fluids. But I still wanted this run.
The water sprinklers were going on the left hill, unfortunately they didn't hit me. Would have been cold but pleasant! Up the side hills four times, then spin out to Skinker. I stopped at each water fountain for water, and walked a lot more than I wanted to. I was having trouble deciding just how far to run? What if I push too long and roll the ankle again? Would any extra mileage really change anything at IMCDA? Would the extra push help or hurt me in the long run?
I really struggled. I just wanted to stop and run at the same time. Every downhill felt great, every slight incline was like a headwind. But I kept it rolling and set my sights on 8 miles. IMCDA wasn't by time or effort, it was by mileage. I have to hit a certain number of miles on the Big Day, so I decided to hit a certain number today too.
By the time I finished, I was finished. And I was finished for the rest of the day. I'm lounging on the couch right now too tired to get up, too tired to sleep, and too guilty about things not getting done to enjoy it. I tried napping earlier but I'm not sure if I even feel asleep!
Sunday, May 27, 2012
Looooooong HOT ride
RIDE: 6:45 and 107 miles.
My goal for this ride was to hold PACE and EFFORT over the long course of the day. The original plan was 2 loops for a total of 120 but we ran out of time. I told DH I'd be home to help him with his Mem Day BBQ so I had goals and a schedule.
The first loop started 20-25 mins late (hate that!) and put us out in the heat longer. We stopped at the 10 mi mark (!?) and I started pushing to get going. I broke off the front to ride with DC and JM, not really with them but off their backs letting them go to focus on MY pace. This was hard to do, but I needed it. The first loop finished in a long 3.5hrs, 58 miles in.
Then we waited. TB came for the 2nd loop. About 35-40 mins later we took off for the 2nd loop. By this time it was 12:30, high noon and high heat.
So far I was doing OK in the heat. I had my BoomfinIT drink, bars, and gels. I avoided the gels, they just didn't sound appealing and on these long rides I want more solid foods. But I need to think about this strategy for next weekend's IB workout! I don't think I can run as well with the solids.
The 2nd loop I was worn out in the legs but still rolling along. TB had fresh legs and we started to pull off the front. The route changed on the way to the first stop (some frustration there as TB and I kept going the wrong way) but once we reached the first gas station I wanted to go-go-go. I didn't need to stop, but the others did. So although I said I was going to skip the stop I didn't. I wanted to stay with the group, but I also had my own goals and I couldn't fulfill them by slowing down for the group.
What to do? I had only this weekend and 3 more before my race. It's safer to ride with the group but the group was riding a different pace. What to do? Right for me, maybe wrong for the group, I pushed us out the door on the first stop, TB and I took off. This was good and bad. Good in that by riding mostly alone (TB stayed ahead of me far enough that we weren't really "together" but she kept an eye on me) I was able to focus on ME, MY pace, and MY efforts.
My legs were starting to feel shaky. My feet were starting to hurt in the shoes. But my mind was still going, my HR wasn't high, and the heat wasn't getting to me. Until Waterloo. As we approached Waterloo I realized I couldn't remember how to get there! I knew the roads, I was just here hours ago! But I couldn't remember it!! As we got closer, making the turns, seeing the corners, I remembered. But it was a sign that I was starting to crack. And as I made the final turns to the road to Waterloo, I did crack. But just a little. There was a headwind, it was hot, and I wanted to stop. Stop and drink. Stop and eat something. Stop and rest. But I pushed on, in part because it was a highway and in part because I needed to keep going, and in part because part of me wanted to keep going. A part of me remained untouched by the crack and wanted this. I kept turning it over, kept going, and kept moving. As we made the final turns towards W (with a wonderful headwind on the final northbound section!) I was so happy and looking forward to the to the Ritz Carlton of gas stations!
Ice. Wet arm coolers. Lara Bar. And a 2x caffeine gel because at this stop TB was going to wait for the group so she could get the full 60-something loop, while I went off alone to cut it short and get home. Knowing my mental state coming into W, I knew I needed more than just ice and dates. Caffeine was needed to get my focused nailed for the last section back to Columbia.
It was hard to leave TB behind, also since there was concern for another rider D, who was having a harder time in the heat. I set off refreshed, sad that I wasn't going to hit the 120, but knowing that I was making the best choice for me.
When I arrived to the truck, I was spent but still feeling good. I took this as a sign that I managed my pace and nutrition just fine, given the heat and length of the day. It took from 7:50 to 4:25 to do the ride, a disappointing amount of time to have spent on 107 miles and awful long time to be out in that heat. I really think we should have just broken up and did our own thing to get done and reach our own goals, and get out of the heat. Race day won't be stopping at gas stations for 15 mins, it won't be waiting at intersections. Most every other weekend I'm perfectly OK with the stopping and resting because I love the social aspect, the group camaraderie, and the support that comes from being together. But it's game time. I have to get selfish and stay that way for the next 4 weeks. Then I can come back to socializing and fun.
Oh, and I need to recover. And drink. LOTS of fluids. I'm so dehydrated.
My goal for this ride was to hold PACE and EFFORT over the long course of the day. The original plan was 2 loops for a total of 120 but we ran out of time. I told DH I'd be home to help him with his Mem Day BBQ so I had goals and a schedule.
The first loop started 20-25 mins late (hate that!) and put us out in the heat longer. We stopped at the 10 mi mark (!?) and I started pushing to get going. I broke off the front to ride with DC and JM, not really with them but off their backs letting them go to focus on MY pace. This was hard to do, but I needed it. The first loop finished in a long 3.5hrs, 58 miles in.
Then we waited. TB came for the 2nd loop. About 35-40 mins later we took off for the 2nd loop. By this time it was 12:30, high noon and high heat.
So far I was doing OK in the heat. I had my BoomfinIT drink, bars, and gels. I avoided the gels, they just didn't sound appealing and on these long rides I want more solid foods. But I need to think about this strategy for next weekend's IB workout! I don't think I can run as well with the solids.
The 2nd loop I was worn out in the legs but still rolling along. TB had fresh legs and we started to pull off the front. The route changed on the way to the first stop (some frustration there as TB and I kept going the wrong way) but once we reached the first gas station I wanted to go-go-go. I didn't need to stop, but the others did. So although I said I was going to skip the stop I didn't. I wanted to stay with the group, but I also had my own goals and I couldn't fulfill them by slowing down for the group.
What to do? I had only this weekend and 3 more before my race. It's safer to ride with the group but the group was riding a different pace. What to do? Right for me, maybe wrong for the group, I pushed us out the door on the first stop, TB and I took off. This was good and bad. Good in that by riding mostly alone (TB stayed ahead of me far enough that we weren't really "together" but she kept an eye on me) I was able to focus on ME, MY pace, and MY efforts.
My legs were starting to feel shaky. My feet were starting to hurt in the shoes. But my mind was still going, my HR wasn't high, and the heat wasn't getting to me. Until Waterloo. As we approached Waterloo I realized I couldn't remember how to get there! I knew the roads, I was just here hours ago! But I couldn't remember it!! As we got closer, making the turns, seeing the corners, I remembered. But it was a sign that I was starting to crack. And as I made the final turns to the road to Waterloo, I did crack. But just a little. There was a headwind, it was hot, and I wanted to stop. Stop and drink. Stop and eat something. Stop and rest. But I pushed on, in part because it was a highway and in part because I needed to keep going, and in part because part of me wanted to keep going. A part of me remained untouched by the crack and wanted this. I kept turning it over, kept going, and kept moving. As we made the final turns towards W (with a wonderful headwind on the final northbound section!) I was so happy and looking forward to the to the Ritz Carlton of gas stations!
Ice. Wet arm coolers. Lara Bar. And a 2x caffeine gel because at this stop TB was going to wait for the group so she could get the full 60-something loop, while I went off alone to cut it short and get home. Knowing my mental state coming into W, I knew I needed more than just ice and dates. Caffeine was needed to get my focused nailed for the last section back to Columbia.
It was hard to leave TB behind, also since there was concern for another rider D, who was having a harder time in the heat. I set off refreshed, sad that I wasn't going to hit the 120, but knowing that I was making the best choice for me.
When I arrived to the truck, I was spent but still feeling good. I took this as a sign that I managed my pace and nutrition just fine, given the heat and length of the day. It took from 7:50 to 4:25 to do the ride, a disappointing amount of time to have spent on 107 miles and awful long time to be out in that heat. I really think we should have just broken up and did our own thing to get done and reach our own goals, and get out of the heat. Race day won't be stopping at gas stations for 15 mins, it won't be waiting at intersections. Most every other weekend I'm perfectly OK with the stopping and resting because I love the social aspect, the group camaraderie, and the support that comes from being together. But it's game time. I have to get selfish and stay that way for the next 4 weeks. Then I can come back to socializing and fun.
Oh, and I need to recover. And drink. LOTS of fluids. I'm so dehydrated.
Saturday, May 26, 2012
Long swim, long run, all HOT
SWIM: 4000y in 1:35
RUN: 11 miles in 2:00
The original plan was to go to NT and swim the 4 loops, then go to Queeny for 2 loops. It all sounded like such a good idea, but so much driving! I'm too tired for all that driving. So I stuck close to home. Seriously, I already pulled out in front of someone driving to work this past week and a few times wondered if I should be driving at all! So the long drive to NT then Q then home to go to work wasn't a good idea.
Besides, I just did 3.2-something miles of OWS in the wetsuit last weekend, did I really need more OWS time this weekend? In a hot lake? No, it would be better to focus on form this time. Is that a reality or a fatigue-inspired rationalization...?
The workout I picked was a 3100, but if I did the MS 3x instead of 2x it would add up for a long 4000y swim. Hoo boy. The MS was 350, 300, 250 two times through descending effort, swim the first and pull the second. I changed it up because I didn't think I'd want to do the 350s again at the end and did 3x350, 3x300, 3x250. Originally I was going to swim pull swim the sets in order to fell the form, fix the form with the pull buoy, then replicate the good form in the final set. I was so worn out that in the end I pulled more than I swam. It felt great to finish the swim, but that didn't mean I was finished for the day.
In a bit of good luck, RM called me just as I arrived to FP. He also had a run! So we joined up for his long run. I only wanted a few hills and he wanted the time. We blended the two, doing a few hills in the course of his 2hrs. It was slower than my usual pace but was refreshing. Not to mention HOT. I got really dehydrated on this run and needed a lot of water and rest to get over it. But I know that chronic dehydration is easy to do, and I'm pretty sure that by the end of all this I'll be in that spot again.
What a day. Tomorrow looks even better. Worse?
RUN: 11 miles in 2:00
The original plan was to go to NT and swim the 4 loops, then go to Queeny for 2 loops. It all sounded like such a good idea, but so much driving! I'm too tired for all that driving. So I stuck close to home. Seriously, I already pulled out in front of someone driving to work this past week and a few times wondered if I should be driving at all! So the long drive to NT then Q then home to go to work wasn't a good idea.
Besides, I just did 3.2-something miles of OWS in the wetsuit last weekend, did I really need more OWS time this weekend? In a hot lake? No, it would be better to focus on form this time. Is that a reality or a fatigue-inspired rationalization...?
The workout I picked was a 3100, but if I did the MS 3x instead of 2x it would add up for a long 4000y swim. Hoo boy. The MS was 350, 300, 250 two times through descending effort, swim the first and pull the second. I changed it up because I didn't think I'd want to do the 350s again at the end and did 3x350, 3x300, 3x250. Originally I was going to swim pull swim the sets in order to fell the form, fix the form with the pull buoy, then replicate the good form in the final set. I was so worn out that in the end I pulled more than I swam. It felt great to finish the swim, but that didn't mean I was finished for the day.
In a bit of good luck, RM called me just as I arrived to FP. He also had a run! So we joined up for his long run. I only wanted a few hills and he wanted the time. We blended the two, doing a few hills in the course of his 2hrs. It was slower than my usual pace but was refreshing. Not to mention HOT. I got really dehydrated on this run and needed a lot of water and rest to get over it. But I know that chronic dehydration is easy to do, and I'm pretty sure that by the end of all this I'll be in that spot again.
What a day. Tomorrow looks even better. Worse?
Friday, May 25, 2012
What is fatigue?
STRENGTH 10 mins of abs. ouch.
I was going to swim today, but I woke up late then started out the day brainlessly sitting at the kitchen counter. I kept telling myself I'd go, then I'd just sit there. And sit. And sit.
What is fatigue? Having spend most of this week living it I have a lot of thoughts on it. Let's see if I'm coherent enough to explain it.
When I'm spent, it's a simultaneously wonderful and miserable experience. There's no drug that will replace the feeling of having set a goal for yourself that was hard to reach, attaining that goal, and having your body tell you that was the upper limit of capability at that time. It's often the case that the training surpasses that upper limit, as if you didn't know your own limits (TheCW!), and that imaginary line of Upper Limit moved up as the workout progressed. Really, there's no drug to replace that feeling--the feeling that you gave all you had and more.
But the downside is the aftereffects and recovery time. Often I'm so tired I can't sit up straight. The simplest tasks are difficult. Going upstairs to get something I forgot can be the hardest thing. The whole body takes a hit, not just the legs or lungs. My head, my muscles, my heart--all of them are in full need of recovery these days. I can't talk, focus, walk, find things. I'm so tired I want to sleep sleep sleep but I'm too tired to walk to the truck to drive home! Then when I get there I'm too tired to sleep! I just sit and stare off into space.
It doesn't help that I have a list of things I need to be doing and I'm too tired to be doing them. Like I said the simplest things are a chore. But every little thing I do get done feels great!
I was going to swim today, but I woke up late then started out the day brainlessly sitting at the kitchen counter. I kept telling myself I'd go, then I'd just sit there. And sit. And sit.
What is fatigue? Having spend most of this week living it I have a lot of thoughts on it. Let's see if I'm coherent enough to explain it.
When I'm spent, it's a simultaneously wonderful and miserable experience. There's no drug that will replace the feeling of having set a goal for yourself that was hard to reach, attaining that goal, and having your body tell you that was the upper limit of capability at that time. It's often the case that the training surpasses that upper limit, as if you didn't know your own limits (TheCW!), and that imaginary line of Upper Limit moved up as the workout progressed. Really, there's no drug to replace that feeling--the feeling that you gave all you had and more.
But the downside is the aftereffects and recovery time. Often I'm so tired I can't sit up straight. The simplest tasks are difficult. Going upstairs to get something I forgot can be the hardest thing. The whole body takes a hit, not just the legs or lungs. My head, my muscles, my heart--all of them are in full need of recovery these days. I can't talk, focus, walk, find things. I'm so tired I want to sleep sleep sleep but I'm too tired to walk to the truck to drive home! Then when I get there I'm too tired to sleep! I just sit and stare off into space.
It doesn't help that I have a list of things I need to be doing and I'm too tired to be doing them. Like I said the simplest things are a chore. But every little thing I do get done feels great!
Thursday, May 24, 2012
Too Tired
BIKE about 70 mins and 20 miles?
RUN about 40 mins and 4.5 miles
The theme for this week will be recovery and fatigue, I guess, because that is all that I have on my barely functioning brain.
I was supposed to ride outdoors, but I honestly didn't trust myself out there. I just wasn't focused. The run was later in the day when it was 88F out and HOT. I drug myself through it thinking I'd feel better afterwards. The only thing that felt better was being able to say I did it.
Last night I saw TheCW! Things I took away from it: She said Go For It, Train The Brain, and spoke about learning her limits as she progressed in the sport (and not knowing them ahead of time). She's a wonderful inspiration!!
RUN about 40 mins and 4.5 miles
The theme for this week will be recovery and fatigue, I guess, because that is all that I have on my barely functioning brain.
I was supposed to ride outdoors, but I honestly didn't trust myself out there. I just wasn't focused. The run was later in the day when it was 88F out and HOT. I drug myself through it thinking I'd feel better afterwards. The only thing that felt better was being able to say I did it.
Last night I saw TheCW! Things I took away from it: She said Go For It, Train The Brain, and spoke about learning her limits as she progressed in the sport (and not knowing them ahead of time). She's a wonderful inspiration!!
Wednesday, May 23, 2012
Recovery by long run
RUN 10.4 in 1:45.
I fell asleep late and slept in, yet I felt awful when I woke up. Groggy, fatigued, Rich described it as awake but not aware. And CP put a 105 min run in the schedule? Really? Was my schedule like TH’s, which CP said he needed to change? Is this a carrot, a dare, or a bad idea?
I finally got ready to run around 7am, and decided to run from home to TGP. I also decided to run for time and not distance, and that when 1:45 came around I would STOP.
I felt weak in the first mile, better in the 2nd, and mentally absent from mile 2-10. Minutes would go by that I don’t really know what I was thinking about. I do know that I had a low foot lift and a fast cadence, and that keeping good form kept the run easy. My lungs were bursting but the HR was only in the 140s. That’s not a high number, but it’s high for the effort and pace. But it’s a good number considering my fatigue.
The fatigue and fuzz I woke up with was gone by the end of the run, and as I like to say—it’s like the carbon was blown off the plugs. I feel energized and ready to go! So much so that I browsed a few ideas for next year’s racing: how does Great Floridian 2013 sound for a birthday iron??
My stomach is still not processing food well. I’m not sure what to eat, except to keep pushing clean, normal foods into it and hope for the best.
I fell asleep late and slept in, yet I felt awful when I woke up. Groggy, fatigued, Rich described it as awake but not aware. And CP put a 105 min run in the schedule? Really? Was my schedule like TH’s, which CP said he needed to change? Is this a carrot, a dare, or a bad idea?
I finally got ready to run around 7am, and decided to run from home to TGP. I also decided to run for time and not distance, and that when 1:45 came around I would STOP.
I felt weak in the first mile, better in the 2nd, and mentally absent from mile 2-10. Minutes would go by that I don’t really know what I was thinking about. I do know that I had a low foot lift and a fast cadence, and that keeping good form kept the run easy. My lungs were bursting but the HR was only in the 140s. That’s not a high number, but it’s high for the effort and pace. But it’s a good number considering my fatigue.
The fatigue and fuzz I woke up with was gone by the end of the run, and as I like to say—it’s like the carbon was blown off the plugs. I feel energized and ready to go! So much so that I browsed a few ideas for next year’s racing: how does Great Floridian 2013 sound for a birthday iron??
My stomach is still not processing food well. I’m not sure what to eat, except to keep pushing clean, normal foods into it and hope for the best.
Tuesday, May 22, 2012
Tuesday post race
BIKE 45 mins about 14 miles indoors.
Way too tired to go outside so I rode indoors. My poor tummy is unhappy and although I’m somewhat hungry it doesn’t agree. Food just feels uncomfortable there. The rest of the day I was useless, mentally fried and burned out. But I was able to sit and work, just not very quickly.
Way too tired to go outside so I rode indoors. My poor tummy is unhappy and although I’m somewhat hungry it doesn’t agree. Food just feels uncomfortable there. The rest of the day I was useless, mentally fried and burned out. But I was able to sit and work, just not very quickly.
Monday, May 21, 2012
Monday post-race
Day off! DH and I went to first watch for BACON! Then to TB’s to get gear, then to BS/LS for gear and scheduling Frea’s pre-race, then to work. It was a shock to get to work. After a weekend of racing, race talk, tri life, and battle, it was hard to get to work where no one really seemed to care. But that’s just my perspective, they care, but it’s really not all about me here. I just get so self-centered and immersed in my weekends. But still I felt like a soldier or hobbit coming back from the war--returning to normal life and finding that what I experienced was something only I could understand. How do you explain to a non endurance athlete that 4 races in 3 days and 140-some miles was fun?
Sunday, May 20, 2012
Triple T Race Report
Long races mean long race reports. Sit down for this one and have your veggies washed and cut, ready to go! There's no popcorn in paleo! ;-)
I didn't start Triple T with clear goals, they developed as the weekend approached. Here they are in order of importance:
1. Don't get injured or re-injured
2. Finish
3. Nail the nutrition
4. Smooth and steady
RACE OVERVIEW Since most race and pre-race rituals and layouts were the same, I can do this for all of them:
Pre-race fuel: usually big. Banana, fruits, nuts, dates, devil bars, applesauce, coffee, water. All at least 2hrs before the start.
Swim: 2 loops (except the sprint) counterclockwise in a low 70s, calm, murky, lake. Racers line up along the beach in order of number, pair up, cross the mat, and run along the lined up peeps in a dual TT start. You could walk to and around the first buoy.
T1: Short run up a muddy incline, T1 into a parking lot TA. Frea had the end of the rack in all but the sprint race.
Bike: 1 or 2 loops on very quiet park roads, mixed conditions from brand new pavement to rough-asphalt, most every hole and divot marked. Great hills that were challenging. Lotsa turning but mostly the slow weaving kind so staying in aero wasn't hard.
Run: 1 or 2 out-n-backs on a fire road trail. Gravel, big rocks, some remaining pavement, dusty, buggy, and HILLY. The only flat and paved section was the first quarter mile. Mostly uphill on the outbound until the mile 2.5, then down hill to the turn-around.
FRIDAY super sprint 5pm
SWIM 250m OWS 8:25 Water temp was warm so no wetsuit needed. The water was cool but calm and it was so short how could I complain? :) As for all races except Sat night, we lined up by number along the beach. I got a laugh when I realized Big Red was my swim-start partner :) It was fun to watch those ahead of me run into the water and gave us a chance to cheer them on. BTW-running on wet sand hurts the feet! I was surprisingly comfy without it, but was reminded how buoyant it was when I got crowded at a turn buoy.
T1 Not sure if T1 time in swim? Not split. No hurry here, run to the bike, take off
BIKE 3.7mi 15:56 right turn out, up and over small hill, turn around, up big hill, turn around, back down, done.
T2 No split for this. Again no hurry, you'll sense a theme here soon enough.
RUN 1 mi 8:13 So hard to hold back, so hard. But a nice preview of about 0.5mi of the Lamp Black Trail that I'd get to know very well by Sunday afternoon.
Overall No fuel, no water, just a shake-down of equipment. I tried to just forget this happened and move along to the next races. My only concerns coming out of this little quickie was the left ankle. Running on sand, running into water, running trails...all a recipe for pushing the 98% healed ankle injury over threshold and setting me back for CDA.
SATURDAY Olympic #1 No Splits for this race
SWIM 0.932mi OWS Wore the wetsuit for this one, figuring the extra buoyancy would be a bonus. My goal was to stay calm, keep steady. First loop in 13 or so minutes. Second loop in about the same.
T1 Took my time. Made a mistake with the wetsuit when I put it on the end of the rack and covered the sign labeling the rack as N. Also covered up the foam frog some other racer put there as a way to mark the rack. See T2 for how this turned out.
BIKE 24.8mi As tempting as it was to just take off, I reminded myself to stay conservative. After a few days of rest I thought I'd be itching to go, but instead I was feeling a little drag in the legs. On top of that, somewhere in the first 6 mi before the big hill I pushed Frea up into the big ring. Might have only been a few minutes, but it explains why I felt like I was working so hard!
Right when I was thinking this route was too flat, we left-turned into Thompson hill, the biggie of this course. IT passed me partway up and also commented on wondering where the hills were. He buzzed right on up and disappeared. I topped the hill with no problems, even enjoyed it! I come up to TH around 11 miles and rode with her most of the way home. There was a really nice looooong downhill at the end that reminded me of the Ride of the Rohirrim. :) Nutrition: 200 Infinit calories.
T2 As hinted at above, I had trouble in T2 finding my rack because I'd covered the label and markers. I lost 30-45 seconds looking for the rack. Duh. Stopped in the bathrooms for a break, took my time, and headed out.
RUN 6.55mi Now to see the whole Lamp Black trail that I'd get 4 loops on by the end of the weekend. I took a Chocolate Cherry Gu at the 2nd aid station (caffeine!!) and was all smiles by the time I saw my teammates shortly after. They'd already hit the turnaround, so they were coming up the hill as I went down. High-5s all around :) I hit the turn around in 30 mins for a nice even split. This run felt great, a little hot, but the wrong shoes. The Adrenalines were too soft in the soles and at least 4 times I put my left foot down wrong! On top of that, my left Achilles was "tired" and started hurting. According to my conversation Weds with Dr H, this was a conditioning pain (comes and goes, not steady) instead of an injury pain (doesn't abate with stopping). So I kept going with his advice in my head as a reassurance that it was OK to do so. Hit the finish line feeling strong and fresh.
Recovery: watermelon, finished off the gel/Perpetuem flask I had started, and water.
Stats: The Garmin reported 125bpm ave on the bike and 142bpm for the run.
Mid Day Break The first race for me ended around 1145am, and TA for the next race opened at 2pm. It didn't seem like long, and at the same time it seemed too long, and again at the same time it wasn't long enough! I made a plan to stop eating around 1, and focused on fruits and nuts as a refueling. This seemed to work pretty well, although I don't think all the fruit fiber was a good idea in the end! I almost napped, but managed to just lie back and relax a few minutes. It was easy to sit still, just hard to really rest. When it came time to start up again, I was tired but ready. As we headed into TA with our gear, I realized the Garmin was stuck on the home screen. I spend a good deal of time between 2 and 3 pm asking around for help, how to reset, what to do, and nothing worked. This was only sort of stressful when I thought about it, and I realized soon enough that I was OK with it. Disappointed, but OK.
SATURDAY Olympic #2 3:13:30
BIKE 24.8mi 1:34 abt 2200ft climbingThis race started off with a TT start for an out-n-back course. The only downside to this was that we stood in the sun for 30-some minutes before we could ride during which time I drank most of my water. I only had 100 calories of Infinit and half a bottle of water for the ride! To top it off, I didn't have the Garmin telling me where I was on the course. Since I didn't know where the turn-around was I had some nervousness about rationing the water for the entire hot ride. Oh well, I had water on-board in me, so I figured I'd be OK. IT was my start partner, we took off to go up the Rohirrim hill we came down earlier (which wasn't bad to go up at all), down the Nile hill, and out onto a boring section of flats for the turn around. In the end, the water wasn't a problem. I'd eaten enough in the break to cover me. On the return trip, we climbed Nile hill for the 2nd time that day. As I rode into T2, I saw runners on the run course cramped up, a reminder of what might lie ahead for me!
T1 4:11 This was a first, and a huge part of pre-race discussion: how to put on the wetsuit after biking when sweaty, hot, and tired; and how to avoid cramping when the cold water gets to the legs. CP suggested plastic bags for the feet--great idea--worked like a charm! I took my time getting ready and I think because of this I didn't have trouble pulling on the wetsuit. (Although when the results are finally posted I might be a little surprised at how long it really took...). A volunteer helped zip me up, I grabbed a gel and some water, and walked off to the swim. I would have run, but my barefeet weren't up to it and besides I was in no rush to cramp!
SWIM 0.932mi OWS 32:51 The water actually felt good and I walked in quickly to get started. Once my face it the water I had a bit of shock but I settled right in to to steady pace. First loop in about 14-15 mins? I thought I might cramp when I hit the beach for the turn around, but no problems. I was also surprised to find I didn't have any dizziness when I stood up to start the 2nd loop. My arms started to hurt in this race, and I wondered how they'd feel tomorrow for the half? I'd tried drafting off another racer earlier in the day but had trouble with getting splashed by the water they kicked--too much chop for me-- so I figure I'm doing something wrong? This race I swam shoulder-to-shoulder with another swimmer though the last buoys, it was nice to keep pace and not be passed :) Up the beach, again no cramps (can't say the same for some of my fellow racers!) and into T2.
T2 2:34 Still worried about cramps, I took the suit off carefully. No cramps! Grab a gel for later, put on the Cascadias, and go!
RUN 6.55mi 56:56 abt 600ft climbing Cramp carnage was everywhere in the first mile, and I felt a light twinge in my right calf at first the quickly went away. Yay! Off for another viewing of this trail, this time knowing where the hills were, knowing the aid stations were far apart, and ready to rock it. The Cascadias were the best choice for this trail, not once did I put a foot down wrong! But I did make a mental note to use Body Glide on the toes for the half. This race wasn't as hot as the morning race, and combined with the fact that it was a mostly shaded course, I dare say this run was easier the 2nd time around. I also feel good running after a swim. Hit the turn-around in 30 mins for another steady split. Again hit the finish line feeling strong, steady, fatigued, but fresh.
Recovery: More fruit and nuts, an applesauce/powerbar/protein-powder dessert, and late to bed after resetting all the gear and packing nutrition. Put the rear water rack back on Frea, worked on the Garmin some more (no success), and got a late shower. Didn't fall asleep until after 1030!! Had to force down some food and I think I ate too much fruit and dates again. See where this is going...?
SUNDAY Half 6:38:43
SWIM 1.2 mi OWS 36:15 Here we go again! This started just like all the others and I remember thinking right as I started that I had no nerves, no fear, no nothing. I just settled in. Just do it, like I've been doing it everyday... I think I again had even splits, about 15 mins each?
T1 3:00 In...Out...
BIKE 56mi 3:49 abt 4500ft climbing This was a 2-loop bike that repeated some sections of the previous courses. Without the Garmin I had to drop time landmarks--reached this intersection in x minute, that intersection in y minutes, etc. I kept it simple. There weren't that many bad hills in this route and it broke up into sections that I remembered for the 2nd loop. Really the worst was Boy Scout Hill and that was just loooonng. As I came down the Rohirrim hill for the 3rd time in the weekend I did a Review of Systems: how were the injuries? OK. How were the legs? OK. How was thirst? Hunger? Energy? Mood? All great. I made it a goal to feel this good when I hit this point in the final loop.
I took some time at the turn around--half a banana and a bathroom break. I'll finally get to it here and say that I was surprised at how much I had to use the bathroom this weekend. I was well hydrated...and full...you know? Only after it all did I realize that the dates and fruits might have been the source :) Anywho, I took about 5 mins here to top off the bottles and dilute some InfinIT out for the 2nd loop.
Somewhere in the 2nd loop, after the Boy Scout Hill, I had a moment when I just loved my bike. LOVED IT. Loved all of it, loved the feel, the ride, the power, the feeling of flight. At that moment I realized I'd been riding so conservatively that I had ENERGY to burn. So I took off a little bit hitting the corners harder and riding the downhills, but keeping it conservative on the uphills. As good as I was feeling I didn't need to burn matches playing around like that! Overall nutrition on the bike--most all of 2 InfinIT servings, a gel, ... that's all?? As I descended the Rohirrim hill, I felt great. Just like I wanted to!
T2 (no split, not sure but might be in bike time?) In...remembered the Body Glide on the toes...Out...
RUN 13.1mi 2:10 ~1200ft climbing Twice more. The goal here was to slow the F down and keep the pace. The day wasn't hot, but it was enough that I was sweating and losing water. I popped a few Endurolytes in the first loop, took a gel, drank water at every aid station, and kept running. I let myself walk if the HR started to climb up but I found that walking got my HR just as high because I refused to trudge. Instead I power-walked. Hit the 1st turnaround in 30 mins, and the 2nd 30 mins later.
At the turn for the 2nd loop, I stopped by the bathroom again. Again! At some point my gut had started a ploop-ploop-ploop gas bubble/sloshing sound...hard to describe but it was like I had a gut moving and rolling around in there on its own!? It didn't feel like it was in the tummy or the color, just in the gut. Whatever it was, I was worried about having to emergency stop in the 2nd loop!
The 2nd loop started great but somewhere between 7.5 and 9 miles I lost mental focus. I couldn't remember the hill I was on, where the aid station was, what curve I was looking at. I needed to eat, but didn't want to take a gel without water for fear of what it could do to my GI system. I walked a few seconds (I think was only a few...) then pushed on. I felt good, just fuzzy. Once I had a gel I did feel better. Hit the final turnaround in 32-34 mins, and turned for home. As usual, the energy and buzz picked up on the ride home. I hit the finish feeling nicely spent but still great.
Recovery: watermelon, my applesauce/chia/protein powder/yogurt. Surprisingly I didn't hurt anywhere--no blisters, cramps, gut issues. Just a headache and some tight muscles!
Overall on the half: not a PR--haha--that was never a goal, but I did accomplish the goals of finishing strong, not getting injured, and nailing the nutrition. There's not much I would change!
Overall for the weekend: There's a lot of comparing this to an IM, and wondering how the time from the Triple T would translate to the IM. I found this to be hard like IMWI, but not that hard. With my overall TTT time being 13:31, and knowing that I was conservative and wasting time in turnarounds and transitions...what does this mean for IM CDA?? What kind of goals could I set if I was doing it as a race and not for training (like I did for TTT?)?
There's 3.2 mi swimming in TTT and 2.4mi in IM. That's a difference of 0.8 mi or 1400y which would take me...carry the two...that's 28 laps...25ish mins for me...(really?!?!). The biking distance is close enough, but there'll be less steep hills in CDA. The run distance is only 1 mile different, so 9-10 minutes. That really adds up...could I get under 13 in CDA? Under 1230??
What do I need to work on in the next 34 days?
1. Swim form is what it is. But a few more loooonngg swims of 4000+ at NT OWS would build confidence.
2. Bike nutrition needs interest. I can live on the InfinIT only so long and I tend to get bored. I also need to make a point to have good form early on and not later when my feet start to hurt. They didn't hurt this weekend, but probably because I had rest. Also, my seat comfort needs the chammy buttr to help out.
3. Running was spot on. If I can run those hills at a 3.25mi/30min pace, I'll be OK.
I didn't start Triple T with clear goals, they developed as the weekend approached. Here they are in order of importance:
1. Don't get injured or re-injured
2. Finish
3. Nail the nutrition
4. Smooth and steady
RACE OVERVIEW Since most race and pre-race rituals and layouts were the same, I can do this for all of them:
Pre-race fuel: usually big. Banana, fruits, nuts, dates, devil bars, applesauce, coffee, water. All at least 2hrs before the start.
Swim: 2 loops (except the sprint) counterclockwise in a low 70s, calm, murky, lake. Racers line up along the beach in order of number, pair up, cross the mat, and run along the lined up peeps in a dual TT start. You could walk to and around the first buoy.
T1: Short run up a muddy incline, T1 into a parking lot TA. Frea had the end of the rack in all but the sprint race.
Bike: 1 or 2 loops on very quiet park roads, mixed conditions from brand new pavement to rough-asphalt, most every hole and divot marked. Great hills that were challenging. Lotsa turning but mostly the slow weaving kind so staying in aero wasn't hard.
Run: 1 or 2 out-n-backs on a fire road trail. Gravel, big rocks, some remaining pavement, dusty, buggy, and HILLY. The only flat and paved section was the first quarter mile. Mostly uphill on the outbound until the mile 2.5, then down hill to the turn-around.
FRIDAY super sprint 5pm
SWIM 250m OWS 8:25 Water temp was warm so no wetsuit needed. The water was cool but calm and it was so short how could I complain? :) As for all races except Sat night, we lined up by number along the beach. I got a laugh when I realized Big Red was my swim-start partner :) It was fun to watch those ahead of me run into the water and gave us a chance to cheer them on. BTW-running on wet sand hurts the feet! I was surprisingly comfy without it, but was reminded how buoyant it was when I got crowded at a turn buoy.
T1 Not sure if T1 time in swim? Not split. No hurry here, run to the bike, take off
BIKE 3.7mi 15:56 right turn out, up and over small hill, turn around, up big hill, turn around, back down, done.
T2 No split for this. Again no hurry, you'll sense a theme here soon enough.
RUN 1 mi 8:13 So hard to hold back, so hard. But a nice preview of about 0.5mi of the Lamp Black Trail that I'd get to know very well by Sunday afternoon.
Overall No fuel, no water, just a shake-down of equipment. I tried to just forget this happened and move along to the next races. My only concerns coming out of this little quickie was the left ankle. Running on sand, running into water, running trails...all a recipe for pushing the 98% healed ankle injury over threshold and setting me back for CDA.
SATURDAY Olympic #1 No Splits for this race
SWIM 0.932mi OWS Wore the wetsuit for this one, figuring the extra buoyancy would be a bonus. My goal was to stay calm, keep steady. First loop in 13 or so minutes. Second loop in about the same.
T1 Took my time. Made a mistake with the wetsuit when I put it on the end of the rack and covered the sign labeling the rack as N. Also covered up the foam frog some other racer put there as a way to mark the rack. See T2 for how this turned out.
BIKE 24.8mi As tempting as it was to just take off, I reminded myself to stay conservative. After a few days of rest I thought I'd be itching to go, but instead I was feeling a little drag in the legs. On top of that, somewhere in the first 6 mi before the big hill I pushed Frea up into the big ring. Might have only been a few minutes, but it explains why I felt like I was working so hard!
Right when I was thinking this route was too flat, we left-turned into Thompson hill, the biggie of this course. IT passed me partway up and also commented on wondering where the hills were. He buzzed right on up and disappeared. I topped the hill with no problems, even enjoyed it! I come up to TH around 11 miles and rode with her most of the way home. There was a really nice looooong downhill at the end that reminded me of the Ride of the Rohirrim. :) Nutrition: 200 Infinit calories.
T2 As hinted at above, I had trouble in T2 finding my rack because I'd covered the label and markers. I lost 30-45 seconds looking for the rack. Duh. Stopped in the bathrooms for a break, took my time, and headed out.
RUN 6.55mi Now to see the whole Lamp Black trail that I'd get 4 loops on by the end of the weekend. I took a Chocolate Cherry Gu at the 2nd aid station (caffeine!!) and was all smiles by the time I saw my teammates shortly after. They'd already hit the turnaround, so they were coming up the hill as I went down. High-5s all around :) I hit the turn around in 30 mins for a nice even split. This run felt great, a little hot, but the wrong shoes. The Adrenalines were too soft in the soles and at least 4 times I put my left foot down wrong! On top of that, my left Achilles was "tired" and started hurting. According to my conversation Weds with Dr H, this was a conditioning pain (comes and goes, not steady) instead of an injury pain (doesn't abate with stopping). So I kept going with his advice in my head as a reassurance that it was OK to do so. Hit the finish line feeling strong and fresh.
Recovery: watermelon, finished off the gel/Perpetuem flask I had started, and water.
Stats: The Garmin reported 125bpm ave on the bike and 142bpm for the run.
Mid Day Break The first race for me ended around 1145am, and TA for the next race opened at 2pm. It didn't seem like long, and at the same time it seemed too long, and again at the same time it wasn't long enough! I made a plan to stop eating around 1, and focused on fruits and nuts as a refueling. This seemed to work pretty well, although I don't think all the fruit fiber was a good idea in the end! I almost napped, but managed to just lie back and relax a few minutes. It was easy to sit still, just hard to really rest. When it came time to start up again, I was tired but ready. As we headed into TA with our gear, I realized the Garmin was stuck on the home screen. I spend a good deal of time between 2 and 3 pm asking around for help, how to reset, what to do, and nothing worked. This was only sort of stressful when I thought about it, and I realized soon enough that I was OK with it. Disappointed, but OK.
SATURDAY Olympic #2 3:13:30
BIKE 24.8mi 1:34 abt 2200ft climbingThis race started off with a TT start for an out-n-back course. The only downside to this was that we stood in the sun for 30-some minutes before we could ride during which time I drank most of my water. I only had 100 calories of Infinit and half a bottle of water for the ride! To top it off, I didn't have the Garmin telling me where I was on the course. Since I didn't know where the turn-around was I had some nervousness about rationing the water for the entire hot ride. Oh well, I had water on-board in me, so I figured I'd be OK. IT was my start partner, we took off to go up the Rohirrim hill we came down earlier (which wasn't bad to go up at all), down the Nile hill, and out onto a boring section of flats for the turn around. In the end, the water wasn't a problem. I'd eaten enough in the break to cover me. On the return trip, we climbed Nile hill for the 2nd time that day. As I rode into T2, I saw runners on the run course cramped up, a reminder of what might lie ahead for me!
T1 4:11 This was a first, and a huge part of pre-race discussion: how to put on the wetsuit after biking when sweaty, hot, and tired; and how to avoid cramping when the cold water gets to the legs. CP suggested plastic bags for the feet--great idea--worked like a charm! I took my time getting ready and I think because of this I didn't have trouble pulling on the wetsuit. (Although when the results are finally posted I might be a little surprised at how long it really took...). A volunteer helped zip me up, I grabbed a gel and some water, and walked off to the swim. I would have run, but my barefeet weren't up to it and besides I was in no rush to cramp!
SWIM 0.932mi OWS 32:51 The water actually felt good and I walked in quickly to get started. Once my face it the water I had a bit of shock but I settled right in to to steady pace. First loop in about 14-15 mins? I thought I might cramp when I hit the beach for the turn around, but no problems. I was also surprised to find I didn't have any dizziness when I stood up to start the 2nd loop. My arms started to hurt in this race, and I wondered how they'd feel tomorrow for the half? I'd tried drafting off another racer earlier in the day but had trouble with getting splashed by the water they kicked--too much chop for me-- so I figure I'm doing something wrong? This race I swam shoulder-to-shoulder with another swimmer though the last buoys, it was nice to keep pace and not be passed :) Up the beach, again no cramps (can't say the same for some of my fellow racers!) and into T2.
T2 2:34 Still worried about cramps, I took the suit off carefully. No cramps! Grab a gel for later, put on the Cascadias, and go!
RUN 6.55mi 56:56 abt 600ft climbing Cramp carnage was everywhere in the first mile, and I felt a light twinge in my right calf at first the quickly went away. Yay! Off for another viewing of this trail, this time knowing where the hills were, knowing the aid stations were far apart, and ready to rock it. The Cascadias were the best choice for this trail, not once did I put a foot down wrong! But I did make a mental note to use Body Glide on the toes for the half. This race wasn't as hot as the morning race, and combined with the fact that it was a mostly shaded course, I dare say this run was easier the 2nd time around. I also feel good running after a swim. Hit the turn-around in 30 mins for another steady split. Again hit the finish line feeling strong, steady, fatigued, but fresh.
Recovery: More fruit and nuts, an applesauce/powerbar/protein-powder dessert, and late to bed after resetting all the gear and packing nutrition. Put the rear water rack back on Frea, worked on the Garmin some more (no success), and got a late shower. Didn't fall asleep until after 1030!! Had to force down some food and I think I ate too much fruit and dates again. See where this is going...?
SUNDAY Half 6:38:43
SWIM 1.2 mi OWS 36:15 Here we go again! This started just like all the others and I remember thinking right as I started that I had no nerves, no fear, no nothing. I just settled in. Just do it, like I've been doing it everyday... I think I again had even splits, about 15 mins each?
T1 3:00 In...Out...
BIKE 56mi 3:49 abt 4500ft climbing This was a 2-loop bike that repeated some sections of the previous courses. Without the Garmin I had to drop time landmarks--reached this intersection in x minute, that intersection in y minutes, etc. I kept it simple. There weren't that many bad hills in this route and it broke up into sections that I remembered for the 2nd loop. Really the worst was Boy Scout Hill and that was just loooonng. As I came down the Rohirrim hill for the 3rd time in the weekend I did a Review of Systems: how were the injuries? OK. How were the legs? OK. How was thirst? Hunger? Energy? Mood? All great. I made it a goal to feel this good when I hit this point in the final loop.
I took some time at the turn around--half a banana and a bathroom break. I'll finally get to it here and say that I was surprised at how much I had to use the bathroom this weekend. I was well hydrated...and full...you know? Only after it all did I realize that the dates and fruits might have been the source :) Anywho, I took about 5 mins here to top off the bottles and dilute some InfinIT out for the 2nd loop.
Somewhere in the 2nd loop, after the Boy Scout Hill, I had a moment when I just loved my bike. LOVED IT. Loved all of it, loved the feel, the ride, the power, the feeling of flight. At that moment I realized I'd been riding so conservatively that I had ENERGY to burn. So I took off a little bit hitting the corners harder and riding the downhills, but keeping it conservative on the uphills. As good as I was feeling I didn't need to burn matches playing around like that! Overall nutrition on the bike--most all of 2 InfinIT servings, a gel, ... that's all?? As I descended the Rohirrim hill, I felt great. Just like I wanted to!
T2 (no split, not sure but might be in bike time?) In...remembered the Body Glide on the toes...Out...
RUN 13.1mi 2:10 ~1200ft climbing Twice more. The goal here was to slow the F down and keep the pace. The day wasn't hot, but it was enough that I was sweating and losing water. I popped a few Endurolytes in the first loop, took a gel, drank water at every aid station, and kept running. I let myself walk if the HR started to climb up but I found that walking got my HR just as high because I refused to trudge. Instead I power-walked. Hit the 1st turnaround in 30 mins, and the 2nd 30 mins later.
At the turn for the 2nd loop, I stopped by the bathroom again. Again! At some point my gut had started a ploop-ploop-ploop gas bubble/sloshing sound...hard to describe but it was like I had a gut moving and rolling around in there on its own!? It didn't feel like it was in the tummy or the color, just in the gut. Whatever it was, I was worried about having to emergency stop in the 2nd loop!
The 2nd loop started great but somewhere between 7.5 and 9 miles I lost mental focus. I couldn't remember the hill I was on, where the aid station was, what curve I was looking at. I needed to eat, but didn't want to take a gel without water for fear of what it could do to my GI system. I walked a few seconds (I think was only a few...) then pushed on. I felt good, just fuzzy. Once I had a gel I did feel better. Hit the final turnaround in 32-34 mins, and turned for home. As usual, the energy and buzz picked up on the ride home. I hit the finish feeling nicely spent but still great.
Recovery: watermelon, my applesauce/chia/protein powder/yogurt. Surprisingly I didn't hurt anywhere--no blisters, cramps, gut issues. Just a headache and some tight muscles!
Overall on the half: not a PR--haha--that was never a goal, but I did accomplish the goals of finishing strong, not getting injured, and nailing the nutrition. There's not much I would change!
Overall for the weekend: There's a lot of comparing this to an IM, and wondering how the time from the Triple T would translate to the IM. I found this to be hard like IMWI, but not that hard. With my overall TTT time being 13:31, and knowing that I was conservative and wasting time in turnarounds and transitions...what does this mean for IM CDA?? What kind of goals could I set if I was doing it as a race and not for training (like I did for TTT?)?
There's 3.2 mi swimming in TTT and 2.4mi in IM. That's a difference of 0.8 mi or 1400y which would take me...carry the two...that's 28 laps...25ish mins for me...(really?!?!). The biking distance is close enough, but there'll be less steep hills in CDA. The run distance is only 1 mile different, so 9-10 minutes. That really adds up...could I get under 13 in CDA? Under 1230??
What do I need to work on in the next 34 days?
1. Swim form is what it is. But a few more loooonngg swims of 4000+ at NT OWS would build confidence.
2. Bike nutrition needs interest. I can live on the InfinIT only so long and I tend to get bored. I also need to make a point to have good form early on and not later when my feet start to hurt. They didn't hurt this weekend, but probably because I had rest. Also, my seat comfort needs the chammy buttr to help out.
3. Running was spot on. If I can run those hills at a 3.25mi/30min pace, I'll be OK.
Friday, May 18, 2012
Pre race ketchup post
Yikes. Epic ketchup post ahead!
Friday: SWIM 1:10 2800y 16x100's descending 5 thru 16
Saturday SWIM: 1:30-ish 4000m OWS, BIKE 50.2 in 2:39, RUN 3 in 25mins
Sunday BIKE 1:33 27 miles at home on hills
Monday SWIM 55mins and 2400 8x150 descending each 50; RUN 6.7mi in 1hr on canal path
Tuesday 1:05 and 19.6mi at home
Weds 1hr ~18mi on trainer late at night, not much time.
Thursday OFF
Hoo boy. These are hard to remember. The last week was a whirlwind.
Friday was supposed to be a day off, but I wanted to get the swim in and liked the idea of a back-to-back swim as prep for the Triple T. I was slow on the 100s, doing only 1:50's. I felt OK but just couldn't get the catch right.
Saturday was a mini triathlon superday at New Town. It started out with 4 loops in my brand new (as in I cut the tags off that morning!) 2XU wetsuit. I wanted each lap to feel the same steady pace, I managed each one in about 19-20 mins. The last one I was a little fuzzed on. The bike was a FAST ride with DC and two other club members. I need more rides like this one in which we are ABP the whole way. The run started off with DC pushing a 7: 42 pace for the first mile before slowing down. Once I realized how fast we were going I slowed down. This was my first run in the new Kinvara 2 shoes. They didn't feel as good as the 1 shoes. I didn't feel so good either, what a day! Gawd I love it!
After this, packed up and left for IL. Once there I got a hilly (sort of, bike in on the roads near home, a great swim/run brick using the canal path, and another more relaxed ride on the same hilly-ish roads before heading home Tuesday night.
Once home on Tuesday, I started Triple T packing starting with an attack on the pantry for gels, powders, and more. The counter was covered under a pile of calories.
Wednesday was just the only day I had to catch-up on everything. I skipped my swim to spend some time with the on-vacation DH. I went to work and rushedly infected a large number of mice after giving away some mice-decorated cupcakes. At 3pm I had an appt with Dr H for pre-race taping and some conversation about pain. More on that in the race report.
Then off to home to finish packing. All day I'd worked on a list that seemed somewhat extreme. The dining room floor was the staging area for checklists, confusion, more checking, indecision, and more checking. This is good prep for CDA. I should start my lists now.
Once done it was too late to start my run so I hopped on the trainer for an hour to burn off some energy. I'm not sure I should even count that in my mileage, it was junk junk junk.
On Thursday morning, we took off for the Triple T. It seemed I'd packed most everything I owned and that I had more calories than clothing. I gotta get organized.
Friday: SWIM 1:10 2800y 16x100's descending 5 thru 16
Saturday SWIM: 1:30-ish 4000m OWS, BIKE 50.2 in 2:39, RUN 3 in 25mins
Sunday BIKE 1:33 27 miles at home on hills
Monday SWIM 55mins and 2400 8x150 descending each 50; RUN 6.7mi in 1hr on canal path
Tuesday 1:05 and 19.6mi at home
Weds 1hr ~18mi on trainer late at night, not much time.
Thursday OFF
Hoo boy. These are hard to remember. The last week was a whirlwind.
Friday was supposed to be a day off, but I wanted to get the swim in and liked the idea of a back-to-back swim as prep for the Triple T. I was slow on the 100s, doing only 1:50's. I felt OK but just couldn't get the catch right.
Saturday was a mini triathlon superday at New Town. It started out with 4 loops in my brand new (as in I cut the tags off that morning!) 2XU wetsuit. I wanted each lap to feel the same steady pace, I managed each one in about 19-20 mins. The last one I was a little fuzzed on. The bike was a FAST ride with DC and two other club members. I need more rides like this one in which we are ABP the whole way. The run started off with DC pushing a 7: 42 pace for the first mile before slowing down. Once I realized how fast we were going I slowed down. This was my first run in the new Kinvara 2 shoes. They didn't feel as good as the 1 shoes. I didn't feel so good either, what a day! Gawd I love it!
After this, packed up and left for IL. Once there I got a hilly (sort of, bike in on the roads near home, a great swim/run brick using the canal path, and another more relaxed ride on the same hilly-ish roads before heading home Tuesday night.
Once home on Tuesday, I started Triple T packing starting with an attack on the pantry for gels, powders, and more. The counter was covered under a pile of calories.
Wednesday was just the only day I had to catch-up on everything. I skipped my swim to spend some time with the on-vacation DH. I went to work and rushedly infected a large number of mice after giving away some mice-decorated cupcakes. At 3pm I had an appt with Dr H for pre-race taping and some conversation about pain. More on that in the race report.
Then off to home to finish packing. All day I'd worked on a list that seemed somewhat extreme. The dining room floor was the staging area for checklists, confusion, more checking, indecision, and more checking. This is good prep for CDA. I should start my lists now.
Once done it was too late to start my run so I hopped on the trainer for an hour to burn off some energy. I'm not sure I should even count that in my mileage, it was junk junk junk.
On Thursday morning, we took off for the Triple T. It seemed I'd packed most everything I owned and that I had more calories than clothing. I gotta get organized.
Thursday, May 10, 2012
Thursday run with the group...sort of
BIKE: 45-50 mins, 15 miles
RUN: ~36 mins, 4 miles
Can you believe that in all these years living here, I only just this week found out that there is a great 5 mile loop in Fo Pa? Great hills, all streets, great course...I only just this week learned that? I rode the loop Tuesday with RM in an easy spin and when I went home to map it I learned it was 5 miles!
Today I started at 6am with the group, the goal was to ride until just before 7am then join LC for her extra mileage. I hadn't run with the group since late March--before my ankle injury--and I really miss it. Especially the Thursday long runs.
I managed 3 loops on the Puppy. The weather was chillier than I expected and my hands suffered a bit, but overall it was a great ride. The gearing on the Pupster forced me into a higher cadence, another benefit. The first loop was in 18 mins so I aimed to hold at that pace for 2 more loops. I would have loved to do 3 more but I did want to have time for T2 and a 7am run start.
The run was easy and refreshing. They usually are as a brick! My legs seem to feel better for running after a good ride. I can remember days when that wasn't the case!
RUN: ~36 mins, 4 miles
Can you believe that in all these years living here, I only just this week found out that there is a great 5 mile loop in Fo Pa? Great hills, all streets, great course...I only just this week learned that? I rode the loop Tuesday with RM in an easy spin and when I went home to map it I learned it was 5 miles!
Today I started at 6am with the group, the goal was to ride until just before 7am then join LC for her extra mileage. I hadn't run with the group since late March--before my ankle injury--and I really miss it. Especially the Thursday long runs.
I managed 3 loops on the Puppy. The weather was chillier than I expected and my hands suffered a bit, but overall it was a great ride. The gearing on the Pupster forced me into a higher cadence, another benefit. The first loop was in 18 mins so I aimed to hold at that pace for 2 more loops. I would have loved to do 3 more but I did want to have time for T2 and a 7am run start.
The run was easy and refreshing. They usually are as a brick! My legs seem to feel better for running after a good ride. I can remember days when that wasn't the case!
Wednesday, May 9, 2012
Looooonng Run!
RUN: 2hr35 mins, 16.2 miles of easy running
When CP put a 2.5hr run in the schedule, I thought it was too much. Last week was 2hr and the week before 1.5hr. (OK when you put it that way, 2.5hr fits the trajectory...) My ankle hurt after 2hrs and I was done by 12 miles. So what was 2.5hrs going to do to me?
Well I found out--not much! I feel great! The ankle doesn't hurt more than a 1.1 on the 1-10 pain scale, my energy is high, and I don't have so much of the usual post long run Stupids going on. And I haven't wanted my IronNap yet today! But soon...
Prep for the run started last night when I tried to make a banana-blackberry-pecan pancake for breakfast. It came out as a burnt, soggy, purple thing. I ate part of it then threw it away. Then I made my recovery meal: protein powder, banana, pecans, chia, almond milk, raisins. That turned out so good I ate part of it before it made it to the fridge! (I'm setting up for later, just hang in there...)
I got a late start, not getting out the door until 7:20am. There wasn't a cloud in the sky but there was a nice cool temp that was almost enough for me to grab a tshirt. In the end, shorts and tank top were perfect. I was running late because I'd eaten some heavy foods for breakfast, namely almond butter and the above recovery, and I wanted them to digest a bit first.
I looped the Rez park, TGP, then FP, then Hudlin, then a parking lot. The goal was to keep it so easy that I felt as if I could run forever. I watched the pace and HR at each mile. The HR stayed in the 128-135 range, the pace 9:15-9:45. I ate a serving of Clif blocks (left over from Vino) at 6-7, a caffeinated Mocha gel just before 10, and had the fuel belt. That's it! That caffeine was a nice kick, btw, I was smiling the last few miles :) Except for when my tummy started growling around Lindell/Skinker. Ugh. This led to an almost nauseating hunger...
The original plan was to do only 2:15 and once I got to that point do a review of systems. I hit 15 around 1:23 and was about 0.5 mile from the parking lot with the car. So I decided to hit at least 1:30. At that point, I decided to do 16.2. That would put me 10 miles under the full mary and would be a nice confidence boost. The last 0.5 mile was a bit of a struggle, but it felt so good!
The only problem was in my right knee, but I would likely guess that it's the mileage and not an injury. I had a moment in which I realized (this was around mile 15.5) that this big jump in mileage could cause an injury and could lead to right knee problems but I kept it going.
I just sent CP an email thanking him for dangling the carrot.
When CP put a 2.5hr run in the schedule, I thought it was too much. Last week was 2hr and the week before 1.5hr. (OK when you put it that way, 2.5hr fits the trajectory...) My ankle hurt after 2hrs and I was done by 12 miles. So what was 2.5hrs going to do to me?
Well I found out--not much! I feel great! The ankle doesn't hurt more than a 1.1 on the 1-10 pain scale, my energy is high, and I don't have so much of the usual post long run Stupids going on. And I haven't wanted my IronNap yet today! But soon...
Prep for the run started last night when I tried to make a banana-blackberry-pecan pancake for breakfast. It came out as a burnt, soggy, purple thing. I ate part of it then threw it away. Then I made my recovery meal: protein powder, banana, pecans, chia, almond milk, raisins. That turned out so good I ate part of it before it made it to the fridge! (I'm setting up for later, just hang in there...)
I got a late start, not getting out the door until 7:20am. There wasn't a cloud in the sky but there was a nice cool temp that was almost enough for me to grab a tshirt. In the end, shorts and tank top were perfect. I was running late because I'd eaten some heavy foods for breakfast, namely almond butter and the above recovery, and I wanted them to digest a bit first.
I looped the Rez park, TGP, then FP, then Hudlin, then a parking lot. The goal was to keep it so easy that I felt as if I could run forever. I watched the pace and HR at each mile. The HR stayed in the 128-135 range, the pace 9:15-9:45. I ate a serving of Clif blocks (left over from Vino) at 6-7, a caffeinated Mocha gel just before 10, and had the fuel belt. That's it! That caffeine was a nice kick, btw, I was smiling the last few miles :) Except for when my tummy started growling around Lindell/Skinker. Ugh. This led to an almost nauseating hunger...
The original plan was to do only 2:15 and once I got to that point do a review of systems. I hit 15 around 1:23 and was about 0.5 mile from the parking lot with the car. So I decided to hit at least 1:30. At that point, I decided to do 16.2. That would put me 10 miles under the full mary and would be a nice confidence boost. The last 0.5 mile was a bit of a struggle, but it felt so good!
The only problem was in my right knee, but I would likely guess that it's the mileage and not an injury. I had a moment in which I realized (this was around mile 15.5) that this big jump in mileage could cause an injury and could lead to right knee problems but I kept it going.
I just sent CP an email thanking him for dangling the carrot.
Tuesday, May 8, 2012
Over threshold and over time
BIKE: 90 mins and 26 miles, indoors.
This is the anaerobic threshold workout I was supposed to do last week. But it was only 50 mins long:
5min WU, 10 min at IMpace or 75%, 4x[3mins 85%, 1 min all out, 1 min recovery], 10 min IMpace, 5 min CD.
In the end, I did 6 intervals. In about the 4th one my breakfast was threatening to come back up :) Awesome.
Watched the beginning 3/4ths of E.T., that movie about a kid who rides a bike!
This is the anaerobic threshold workout I was supposed to do last week. But it was only 50 mins long:
5min WU, 10 min at IMpace or 75%, 4x[3mins 85%, 1 min all out, 1 min recovery], 10 min IMpace, 5 min CD.
In the end, I did 6 intervals. In about the 4th one my breakfast was threatening to come back up :) Awesome.
Watched the beginning 3/4ths of E.T., that movie about a kid who rides a bike!
Monday, May 7, 2012
A case of the Mondays
SWIM: 3500y in 90 mins. WU of 1000 as 8x(50swim, 50kick, 25 IM order). MS of 900y 70%, 700y 75%, 500y 85% pull. CD of 300.
I woke up to thunderstorms, I assumed the pool was closed and went back to bed. At least I tell myself that. In reality I think I woke up only partway, turned off the alarm and just rolled back over. Then we had a house contractor scheduled to come by (he canceled for the rain) which really pushed my schedule back. So I didn't get to the pool until kinda late. Kinda as in 830am...
I didn't pick a plan until I was in the hallway to the pool. I went for the first 3000+ card that came up. I need more of those, I think I've seen them all already! It wasn't an exciting swim plan but I stuck to goal. To be honest, I wasn't really looking forward to anything involving swimming. Or anything much at all. Except a nap.
As soon as I came on deck an older swimmer asked me how far I rode this weekend. How'd she know? The nice cyclist tan lines I have on my legs. Turns out her hubby also rides, and she told me about the ride in Chantanooga he and some friends did this weekend called Three Mountains or something like that. I'll just bet if I looked it up, I'd want to do it! DH and DS were at the pool too! Yay for friends at the pool to make it more fun! DH had news on an OWS race in Potosi, then DS and I chatted about the weekend.
I chose an open slot with DH, dawdled with my multiple swim timing devices (I can justify the use of each one!), and finally jumped in. The kick sets were the first I've done since the injury, and I can now say that it still hurts to kick. I lasted the first 5 of the 8 reps before quitting and switching to a pull buoy. My WU took 29 mins.
This was disappointing, and I really really wanted to pull the 900. But I HTFUd and swam it. I had no push off the wall, any real push hurt the bottoms of my feet and my right knee, so on top of my fatigue-ridden poor form I sort of wandered off the wall at each turn. My times were depressing, but I enjoyed it somehow. I enjoyed it so much in fact that I got it in my head that I needed to have 19 laps on the counter to be done with the 900. Bad math strikes again. So I rounded up to a 1000.
Halfway through the 700 my left leg started hurting, a mild but sharp pain on the lateral side between the knee and ankle. Back to pulling. Then the 500, this was a slugfest. I just kept slowing down.
Then the CD, in which I slugged even more. Somehow a work out that should have added up to 3400 ended up being a 3500! I knew I couldn't stop just short of 2 miles (3420y), and I should have known that I couldn't stop half way through a 100y.
Ugh, this was such a forced swim, but I had to do it. IM = fatigue in the 3rd trimester and I have to admit I enjoy it. There's no drug out there that can give such a worn-out sense of ACCOMPLISHMENT.
Took advantage of the late morning to stop by BRR to get more tape. Turns out they sell the KT brand, but I had $20 in GC's so it was almost free. I'm not sure I like this brand so much, so that's a good thing!
I woke up to thunderstorms, I assumed the pool was closed and went back to bed. At least I tell myself that. In reality I think I woke up only partway, turned off the alarm and just rolled back over. Then we had a house contractor scheduled to come by (he canceled for the rain) which really pushed my schedule back. So I didn't get to the pool until kinda late. Kinda as in 830am...
I didn't pick a plan until I was in the hallway to the pool. I went for the first 3000+ card that came up. I need more of those, I think I've seen them all already! It wasn't an exciting swim plan but I stuck to goal. To be honest, I wasn't really looking forward to anything involving swimming. Or anything much at all. Except a nap.
As soon as I came on deck an older swimmer asked me how far I rode this weekend. How'd she know? The nice cyclist tan lines I have on my legs. Turns out her hubby also rides, and she told me about the ride in Chantanooga he and some friends did this weekend called Three Mountains or something like that. I'll just bet if I looked it up, I'd want to do it! DH and DS were at the pool too! Yay for friends at the pool to make it more fun! DH had news on an OWS race in Potosi, then DS and I chatted about the weekend.
I chose an open slot with DH, dawdled with my multiple swim timing devices (I can justify the use of each one!), and finally jumped in. The kick sets were the first I've done since the injury, and I can now say that it still hurts to kick. I lasted the first 5 of the 8 reps before quitting and switching to a pull buoy. My WU took 29 mins.
This was disappointing, and I really really wanted to pull the 900. But I HTFUd and swam it. I had no push off the wall, any real push hurt the bottoms of my feet and my right knee, so on top of my fatigue-ridden poor form I sort of wandered off the wall at each turn. My times were depressing, but I enjoyed it somehow. I enjoyed it so much in fact that I got it in my head that I needed to have 19 laps on the counter to be done with the 900. Bad math strikes again. So I rounded up to a 1000.
Halfway through the 700 my left leg started hurting, a mild but sharp pain on the lateral side between the knee and ankle. Back to pulling. Then the 500, this was a slugfest. I just kept slowing down.
Then the CD, in which I slugged even more. Somehow a work out that should have added up to 3400 ended up being a 3500! I knew I couldn't stop just short of 2 miles (3420y), and I should have known that I couldn't stop half way through a 100y.
Ugh, this was such a forced swim, but I had to do it. IM = fatigue in the 3rd trimester and I have to admit I enjoy it. There's no drug out there that can give such a worn-out sense of ACCOMPLISHMENT.
Took advantage of the late morning to stop by BRR to get more tape. Turns out they sell the KT brand, but I had $20 in GC's so it was almost free. I'm not sure I like this brand so much, so that's a good thing!
Sunday, May 6, 2012
Fartleks? After the Vino??
RUN: 6.2 miles in 60 mins. Was supposed to be fartleks.
I woke up not as sore as I thought I'd be, but definitely as tired as I expected. I check my iPhone for emails, and the first one I read in the morning is the TP.com email detailing my schedule. I'd expected an easy bike ride but instead found a fartlek run and a swim! Must have read the schedule wrong before.
Fartleks?!?!?!
I decided to push the run in the afternoon to recover as much as possible first (especially with these healing injuries) and to simulate an afternoon workout. That means I would have to keep focused on nutrition and hydration throughout the day in order to set this up right.
DH and I did some yardwork then grocery shopping, then I spend 3-4 hrs preparing all the meals for next week. The food of the week was collard greens, btw, and I made some great foods with it!
By the time I ran out the door at 430pm it was 90-95F again. I knew this wasn't going to be pretty, but I was going to make the best of it. I wore the Kinvaras (which btw should be retired and replaced with my new ones, the old ones at just over 200 miles and the wear is pretty evident on the soles) which might have been a mistake on my sore feet. Of all days to want footie cushioning, this was it! After yesterday's beating, my feet still hurt.
I was hot within minutes, thirsty in the first half mile, and drained of energy before I left Rez Park. So I made an on-the-fly modification to the plan: instead of hitting 5K or 10K pace, hit what I felt was a 5K or 10K effort based on how I felt. My HR was high so it didn't take much to feel the effort.
The ankle and knee were great, I only felt some mild pain on my medial left ankle and some tightness in my right knee left over from yesterday. Again, maybe the Kinvaras weren't the best idea for today.
I ended up walking after many of the intervals, and I was somewhat disappointed to see that I was barely squeaking by under 10m/m pace. But this is how my upcoming longer races will go--fatigued, high HR, and a struggle to find the effort. Great training.
Guess that's why fartleks were scheduled just after the Vino?
I woke up not as sore as I thought I'd be, but definitely as tired as I expected. I check my iPhone for emails, and the first one I read in the morning is the TP.com email detailing my schedule. I'd expected an easy bike ride but instead found a fartlek run and a swim! Must have read the schedule wrong before.
Fartleks?!?!?!
I decided to push the run in the afternoon to recover as much as possible first (especially with these healing injuries) and to simulate an afternoon workout. That means I would have to keep focused on nutrition and hydration throughout the day in order to set this up right.
DH and I did some yardwork then grocery shopping, then I spend 3-4 hrs preparing all the meals for next week. The food of the week was collard greens, btw, and I made some great foods with it!
By the time I ran out the door at 430pm it was 90-95F again. I knew this wasn't going to be pretty, but I was going to make the best of it. I wore the Kinvaras (which btw should be retired and replaced with my new ones, the old ones at just over 200 miles and the wear is pretty evident on the soles) which might have been a mistake on my sore feet. Of all days to want footie cushioning, this was it! After yesterday's beating, my feet still hurt.
I was hot within minutes, thirsty in the first half mile, and drained of energy before I left Rez Park. So I made an on-the-fly modification to the plan: instead of hitting 5K or 10K pace, hit what I felt was a 5K or 10K effort based on how I felt. My HR was high so it didn't take much to feel the effort.
The ankle and knee were great, I only felt some mild pain on my medial left ankle and some tightness in my right knee left over from yesterday. Again, maybe the Kinvaras weren't the best idea for today.
I ended up walking after many of the intervals, and I was somewhat disappointed to see that I was barely squeaking by under 10m/m pace. But this is how my upcoming longer races will go--fatigued, high HR, and a struggle to find the effort. Great training.
Guess that's why fartleks were scheduled just after the Vino?
Saturday, May 5, 2012
Landslide and Supermoon
I took my love, I took it down
Climbed a mountain and I turned around
And I saw my reflection in the snow covered hills
Till the landslide brought me down
Oh, mirror in the sky, what is love?
Can the child within my heart rise above?
Can I sail through the changing ocean tides?
Can I handle the seasons of my life?
Mmm, mmm, mmm
Well, I've been afraid of changing
'Cause I've built my life around you
But time makes you bolder
Even children get older and I'm getting older too
Written in 1975--the year I was born!-- and I heard it at least 3 times this week. I also heard this song coming home from the Last Chance race last fall.
And nice timing with the moon at perigee tonight. Accoding to The Wiki, "The size and brightness of an object follows an inverse-square law, which means that a full moon at perigee is 12% larger and 30% brighter than an average full moon". 123!!!!!!
Climbed a mountain and I turned around
And I saw my reflection in the snow covered hills
Till the landslide brought me down
Oh, mirror in the sky, what is love?
Can the child within my heart rise above?
Can I sail through the changing ocean tides?
Can I handle the seasons of my life?
Mmm, mmm, mmm
Well, I've been afraid of changing
'Cause I've built my life around you
But time makes you bolder
Even children get older and I'm getting older too
Written in 1975--the year I was born!-- and I heard it at least 3 times this week. I also heard this song coming home from the Last Chance race last fall.
And nice timing with the moon at perigee tonight. Accoding to The Wiki, "The size and brightness of an object follows an inverse-square law, which means that a full moon at perigee is 12% larger and 30% brighter than an average full moon". 123!!!!!!
The 2012 Vino Fondo: Almost the Mondo
BIKE: 7 and a half-ish hours, 113.7 miles, 11K feet of climbing!
I came into this ride with some fear about my knee. The last century ended with me in pain, and so I had to wonder what would happen this time when I hit the long miles again. Especially with all the hills!
This ride is so much fun! When I did it in 2010 with The Bird I think I claimed it was the most fun I'd ever had on a bike. I can say it again for 2012! I really do love these long rides in new areas, maybe I should look for more. BTW--reading the 2010 post was fun--all the things I learned that day, all the things I've learned since!
DC and I got there around 630, plenty of time to check in and saddle up. The ride didn't start until 830, so after a brief breakfast (none for me) we unloaded the bikes and prepped to ride. It's like preparing for battle. There are so many things that need to be in place--sunscreen, water bottles, clothing, foods, bike tools--it's well worth the time to check and double check. I can proudly say that I forgot nothing this weekend!
The plan was to take the ride slow, or at least I understood it that way. Then I found myself nearer the back of our group with everyone else long gone. Some riders I didn't see again until the return segment from Hermann. I took it easy, stopping to smell the roses so to speak, enjoying the countryside, the views, and the gorgeous day. I ignored the Negative Nan along the road with his cussing and plywood anti-cyclists signs. It takes a lot of hate to spend your morning that way. I didn't have time for it. Oh and have I mentioned yet that it didn't take long for the temps to hit 95F? Oh yeah. 95F. Mostly full sun, little to no wind. Just heat.
Surprisingly it didn't feel that hot to me. I would have guessed high 80's. Apparently I shouldn't be trusted for guessing temperatures.
The knee was tight in the first 20 miles. When we hit the first rest stop at 19 in Washington, I was worried. It was a somewhat painful tight feeling. It was worse at the stops and would loosed up again as I rode. I don't want to say it hurt, it wasn't quite pain. But it was there. And it was a lateral side tightness. It's not just treating this injury, I'm chasing it down!
We really didn't hit hills until the New Haven stop. From NH to Hermann was the best part of the ride--large rollers. Uphill segments so huge they got your attention, but down hill segments so fast that momentum pretty much took you right up. By this point it was just 5 of us: CP, TH, CM, CB, and me. On the hilly way into Hermann we saw other riders coming out, and they looked like they were suffering! We found out why soon enough.
Hermann was a cute little stop at a winery. Not something I'd enjoy doing on a weekend off, but I was sure happy to see it. Water, cut bananas, gels, bathroom, more sunscreen, and we were off again. We rode down a white-knuckler of a hill to get to the stop, now we had to go back up. And you know me, I'd rather go up a hill like that than go down it!
It looked Savage from the bottom but it was no Westernport Wall. Not even close. Frea did an awesome job on this hill (and the entire ride) and although at some points I'd wished I had The Bird, Frea wasn't a bad choice for today. One crank at a time, up, up, up, an over! My comrades were not so enthused about the hill.
There were so many moments I took snapshots in my head of: the color of the peonies, the road-side irises in white/purple and red/yellow, the ridge to Hermann with the cut rock and row of evergreens, the face of a hill when viewed from the crest of another...
What goes up, must come down, and we hit some doozies on the way back before a remarkably flat section. It was in this section that I started to Fuzz over and got some Stupids. I knew I needed some fast sugar! The home made infinit was working, just wasn't enough. Some caffeine maybe? Either way, we had 2 other riders near us and we pacelined a few miles with them before breaking up again. The next stop just couldnt come fast enough.
And when it did -- I took the gel equivalent of 3 caffeine shots. Zing! Suddenly I was in a grinning happy mood! I was the bouncy, yay for us rider, and I was the only one... CB and TH dropped out at that station leaving just me CM and CP. And CP was in a negative mood! He was talking about cutting the ride short and getting home earlier. But I wanted to finish...I was feeling OK.
For 5 minutes anyway. Then I wanted to quit. Then I wanted to finish. Then quit. Ah, long rides. How was I doing overall? My feet started to hurt. That burning pain at my 2nd and 3rd toes would wax and wane as we rode. I knew it would go away if I waited a few minutes, and it did, but when it came back YOW did it hurt. I was having trouble staying in aero, I think because just overall my body was tired. I started to get more Stupids, and at some point around mile 107 I was DONE. By that time we'd already cut the course to come home so I knew I just had to hang on a little longer.
Once finished, I was wiped but feeling good. All pains faded away, the mood improved, and although I didn't eat or drink much I was feeling great.
What could I have done differently to have hit 112 feeling stronger? Today's heat was a huge factor that drained me, and although I don't think CDA will be that hot I still wonder how I would have felt in better temps? We would have moved faster instead of being conservative, and then instead of being on the course 7.5 hours it would be closer to 6.5. The hills were another factor, I rode conservatively on each one knowing I needed to be ready to do it again.
Great learning experience! Frea is good to go on hills, my Boom-finIT is great stuff, my energy bars could use a little more fast energy, and best of all my knee held up to the challenge!
I came into this ride with some fear about my knee. The last century ended with me in pain, and so I had to wonder what would happen this time when I hit the long miles again. Especially with all the hills!
This ride is so much fun! When I did it in 2010 with The Bird I think I claimed it was the most fun I'd ever had on a bike. I can say it again for 2012! I really do love these long rides in new areas, maybe I should look for more. BTW--reading the 2010 post was fun--all the things I learned that day, all the things I've learned since!
DC and I got there around 630, plenty of time to check in and saddle up. The ride didn't start until 830, so after a brief breakfast (none for me) we unloaded the bikes and prepped to ride. It's like preparing for battle. There are so many things that need to be in place--sunscreen, water bottles, clothing, foods, bike tools--it's well worth the time to check and double check. I can proudly say that I forgot nothing this weekend!
The plan was to take the ride slow, or at least I understood it that way. Then I found myself nearer the back of our group with everyone else long gone. Some riders I didn't see again until the return segment from Hermann. I took it easy, stopping to smell the roses so to speak, enjoying the countryside, the views, and the gorgeous day. I ignored the Negative Nan along the road with his cussing and plywood anti-cyclists signs. It takes a lot of hate to spend your morning that way. I didn't have time for it. Oh and have I mentioned yet that it didn't take long for the temps to hit 95F? Oh yeah. 95F. Mostly full sun, little to no wind. Just heat.
Surprisingly it didn't feel that hot to me. I would have guessed high 80's. Apparently I shouldn't be trusted for guessing temperatures.
The knee was tight in the first 20 miles. When we hit the first rest stop at 19 in Washington, I was worried. It was a somewhat painful tight feeling. It was worse at the stops and would loosed up again as I rode. I don't want to say it hurt, it wasn't quite pain. But it was there. And it was a lateral side tightness. It's not just treating this injury, I'm chasing it down!
We really didn't hit hills until the New Haven stop. From NH to Hermann was the best part of the ride--large rollers. Uphill segments so huge they got your attention, but down hill segments so fast that momentum pretty much took you right up. By this point it was just 5 of us: CP, TH, CM, CB, and me. On the hilly way into Hermann we saw other riders coming out, and they looked like they were suffering! We found out why soon enough.
Hermann was a cute little stop at a winery. Not something I'd enjoy doing on a weekend off, but I was sure happy to see it. Water, cut bananas, gels, bathroom, more sunscreen, and we were off again. We rode down a white-knuckler of a hill to get to the stop, now we had to go back up. And you know me, I'd rather go up a hill like that than go down it!
It looked Savage from the bottom but it was no Westernport Wall. Not even close. Frea did an awesome job on this hill (and the entire ride) and although at some points I'd wished I had The Bird, Frea wasn't a bad choice for today. One crank at a time, up, up, up, an over! My comrades were not so enthused about the hill.
There were so many moments I took snapshots in my head of: the color of the peonies, the road-side irises in white/purple and red/yellow, the ridge to Hermann with the cut rock and row of evergreens, the face of a hill when viewed from the crest of another...
What goes up, must come down, and we hit some doozies on the way back before a remarkably flat section. It was in this section that I started to Fuzz over and got some Stupids. I knew I needed some fast sugar! The home made infinit was working, just wasn't enough. Some caffeine maybe? Either way, we had 2 other riders near us and we pacelined a few miles with them before breaking up again. The next stop just couldnt come fast enough.
And when it did -- I took the gel equivalent of 3 caffeine shots. Zing! Suddenly I was in a grinning happy mood! I was the bouncy, yay for us rider, and I was the only one... CB and TH dropped out at that station leaving just me CM and CP. And CP was in a negative mood! He was talking about cutting the ride short and getting home earlier. But I wanted to finish...I was feeling OK.
For 5 minutes anyway. Then I wanted to quit. Then I wanted to finish. Then quit. Ah, long rides. How was I doing overall? My feet started to hurt. That burning pain at my 2nd and 3rd toes would wax and wane as we rode. I knew it would go away if I waited a few minutes, and it did, but when it came back YOW did it hurt. I was having trouble staying in aero, I think because just overall my body was tired. I started to get more Stupids, and at some point around mile 107 I was DONE. By that time we'd already cut the course to come home so I knew I just had to hang on a little longer.
Once finished, I was wiped but feeling good. All pains faded away, the mood improved, and although I didn't eat or drink much I was feeling great.
What could I have done differently to have hit 112 feeling stronger? Today's heat was a huge factor that drained me, and although I don't think CDA will be that hot I still wonder how I would have felt in better temps? We would have moved faster instead of being conservative, and then instead of being on the course 7.5 hours it would be closer to 6.5. The hills were another factor, I rode conservatively on each one knowing I needed to be ready to do it again.
Great learning experience! Frea is good to go on hills, my Boom-finIT is great stuff, my energy bars could use a little more fast energy, and best of all my knee held up to the challenge!
Friday, May 4, 2012
Rest Day
And I was full of energy! Got packed up for the Vino. Hope my new home made infinIT and bars hold up to the test.
Thursday, May 3, 2012
Fatigued Brick
BIKE: 25 miles in 1:35, loops in Fo Pa and on Wydown
RUN: 4 miles in 37 mins
Yay for being outside! Yay for sunshine, light breeze, green grass and trees, birds singing, honeysuckle, other runners and riders, and for being so blessed and healthy to be able to do this.
I got a late start but once the sun was out I started from work and did the ride, looping Fo Pa and using the extension on Wydown. The first loop had a tight left knee and my energy was flat. Given that I woke up to dead arms and back, I'd say I was doing pretty good. The second loop was better and more even. Wydown was a shooting gallery in the second loop--cars and construction everywhere--so I opted out of Wydown for the 3rd and shortest loop.
What a great ride, I saw IT after his 2hr run, I saw two female riders twice on Wydown, a saw people swerve for squirrels on the roadway who probably wouldn't serve for a bike...
The run was also a little flat, literally and figuratively. I chose a minimal-hills route past the skating rink to rest the feet from yesterday. And my energy was there but was only enough to get me through it. I had moments of "omg how will I do TTT in just 15 days?!?" but I need to keep in mind the taper and yesterday's long run. TTT weekend will be tiring, but I won't go into it tired. So I can do this.
I tested my homebrew Infinit today, a little too sweet but like a lemonade drink! I only tried half a bottle, I think I'm ready to move up to full test here once I knock the sweet down.
Then I wore my recovery tights to work all day. This isn't really new, what's new is that I only wore shorts over them. ;)
Just enjoyed the morning, loved being outside!!
8:18 of training since monday morning, time to shut down, rest, and ready for the Vino!
RUN: 4 miles in 37 mins
Yay for being outside! Yay for sunshine, light breeze, green grass and trees, birds singing, honeysuckle, other runners and riders, and for being so blessed and healthy to be able to do this.
I got a late start but once the sun was out I started from work and did the ride, looping Fo Pa and using the extension on Wydown. The first loop had a tight left knee and my energy was flat. Given that I woke up to dead arms and back, I'd say I was doing pretty good. The second loop was better and more even. Wydown was a shooting gallery in the second loop--cars and construction everywhere--so I opted out of Wydown for the 3rd and shortest loop.
What a great ride, I saw IT after his 2hr run, I saw two female riders twice on Wydown, a saw people swerve for squirrels on the roadway who probably wouldn't serve for a bike...
The run was also a little flat, literally and figuratively. I chose a minimal-hills route past the skating rink to rest the feet from yesterday. And my energy was there but was only enough to get me through it. I had moments of "omg how will I do TTT in just 15 days?!?" but I need to keep in mind the taper and yesterday's long run. TTT weekend will be tiring, but I won't go into it tired. So I can do this.
I tested my homebrew Infinit today, a little too sweet but like a lemonade drink! I only tried half a bottle, I think I'm ready to move up to full test here once I knock the sweet down.
Then I wore my recovery tights to work all day. This isn't really new, what's new is that I only wore shorts over them. ;)
Just enjoyed the morning, loved being outside!!
8:18 of training since monday morning, time to shut down, rest, and ready for the Vino!
Wednesday, May 2, 2012
HTFU swim
SWIM: 1800y in 40 mins
This swim was after work and after the long run. I was worn out, wavering on going, and according to the DH getting crabby about it. I wanted to go if for nothing else to prove that yes I can swim after work (95% of the time I skip this workout!) and yes I can swim tired.
There was only 1 lane for lap swimming, an aerobics class, and multiple swim lessons. The noise in the pool was a shock after weeks of quiet mornings. But once my head was under water the noise was gone and it was just me and the sound of blowing bubbles.
I was tired. Oh man was I tired. My arms did not want to hold what little form I do have.
And after this morning's long run, my ankle was not the happiest camper. Painful, maybe a 2/3 out of 10, but nothing to stop me. Dr H agreed that these are normal pains to be having.
This swim was after work and after the long run. I was worn out, wavering on going, and according to the DH getting crabby about it. I wanted to go if for nothing else to prove that yes I can swim after work (95% of the time I skip this workout!) and yes I can swim tired.
There was only 1 lane for lap swimming, an aerobics class, and multiple swim lessons. The noise in the pool was a shock after weeks of quiet mornings. But once my head was under water the noise was gone and it was just me and the sound of blowing bubbles.
I was tired. Oh man was I tired. My arms did not want to hold what little form I do have.
And after this morning's long run, my ankle was not the happiest camper. Painful, maybe a 2/3 out of 10, but nothing to stop me. Dr H agreed that these are normal pains to be having.
I found my ankle's current mileage limit
RUN: 12 miles in 1:57. Purposefully slow and easy, just getting time on the feet.
Today was fly day, and I still can't do that with the ankle yet, so I skipped Weds Masters. Then I goofed around the kitchen all morning (wasn't really goofing I guess, I did get two brochure drafts out...) to the point that I only had 30-40 mins to swim before I had to be running so I could get to my appt with Dr H on time.
Running or running late. I chose running. I fully intend to get to the pool later today. Ha!
I set out around 730 (running late!!) with the goal of doing an easy-breezy-lemon-squeezy 2hr run. No more than 2hrs and no more than 12 miles. Since last week's 90 min/10 miler is my current peak of long run mileage, this was pushing it. Sure it's just 2 more miles, but it's 30 more minutes.
I loopty looped around TGP. It was a gorgeous morning!! A bit warm too, as I was wiping salt off my face just 45 mins in. I had my Nathan bottle with NaCl, KCl, and lemon juice (this was good!) which meant I couldn't squirt water on my face at all. That would have burned!
Instead of sticking to easy flats and paths, I mixed it up to see what the ankle could handle on uneven surfaces and curbs. All good. I just gotta be mindful of putting the foot down flat.
I saw clubmate HAK! And a woman walker with a Can You Dig It shirt. And a heavy women with a lean doggie and non-running clothes gasping for air while she jogged with the doggie. She got a huge Thumbs-Up from me!! I smiled to everyone and said Good Morning. Because it was a good morning!
My math got bad around mile 8. My feet started to hurt around mile 9. My left ankle Achilles started to act up around mile 10.5 on a hill. I re-routed to flats, but then the medial side of the ankle started to hurt around mile 11.8. Time to shut it down!
I got taped just 2hrs later, more knee and a different ankle tape to address the Achilles weakness I felt and the medial ankle pain. Both joints were unhappy, stiff, and kinda painful later. I found the limit of what my ankle is capable of. And with 16 days to Triple T, I think I'm in a good spot!
Today was fly day, and I still can't do that with the ankle yet, so I skipped Weds Masters. Then I goofed around the kitchen all morning (wasn't really goofing I guess, I did get two brochure drafts out...) to the point that I only had 30-40 mins to swim before I had to be running so I could get to my appt with Dr H on time.
Running or running late. I chose running. I fully intend to get to the pool later today. Ha!
I set out around 730 (running late!!) with the goal of doing an easy-breezy-lemon-squeezy 2hr run. No more than 2hrs and no more than 12 miles. Since last week's 90 min/10 miler is my current peak of long run mileage, this was pushing it. Sure it's just 2 more miles, but it's 30 more minutes.
I loopty looped around TGP. It was a gorgeous morning!! A bit warm too, as I was wiping salt off my face just 45 mins in. I had my Nathan bottle with NaCl, KCl, and lemon juice (this was good!) which meant I couldn't squirt water on my face at all. That would have burned!
Instead of sticking to easy flats and paths, I mixed it up to see what the ankle could handle on uneven surfaces and curbs. All good. I just gotta be mindful of putting the foot down flat.
I saw clubmate HAK! And a woman walker with a Can You Dig It shirt. And a heavy women with a lean doggie and non-running clothes gasping for air while she jogged with the doggie. She got a huge Thumbs-Up from me!! I smiled to everyone and said Good Morning. Because it was a good morning!
My math got bad around mile 8. My feet started to hurt around mile 9. My left ankle Achilles started to act up around mile 10.5 on a hill. I re-routed to flats, but then the medial side of the ankle started to hurt around mile 11.8. Time to shut it down!
I got taped just 2hrs later, more knee and a different ankle tape to address the Achilles weakness I felt and the medial ankle pain. Both joints were unhappy, stiff, and kinda painful later. I found the limit of what my ankle is capable of. And with 16 days to Triple T, I think I'm in a good spot!
Tuesday, May 1, 2012
I missed the workout!
BIKE: 27 miles, 90 mins. Indoors because of rain.
A few weeks ago, TH and CP were talking about this awesome workout, some anaerobic threshold blood and guts sweat fest that TH just finished. CP promised it was coming up on my schedule.
So when I woke up to plan my bike ride, saw the rain, decided to stay indoors, did I go to TP.com to look at what was on my schedule? No! So when I looked later and saw that I "missed" the work out I couldn't believe I didn't look it up....
Goodbye April...Hello May!
A few weeks ago, TH and CP were talking about this awesome workout, some anaerobic threshold blood and guts sweat fest that TH just finished. CP promised it was coming up on my schedule.
So when I woke up to plan my bike ride, saw the rain, decided to stay indoors, did I go to TP.com to look at what was on my schedule? No! So when I looked later and saw that I "missed" the work out I couldn't believe I didn't look it up....
Goodbye April...Hello May!
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