RUN 6.1 miles in ???
The Garmin didn't make it, it died around mile 3.
This wasn't with the normal Thursday group. It was raining pretty heavy and still dark out. When you're building to a race, it's easy to convince yourself to run no matter what. When you're the only one of your friends building to a race, it's hard to convince them to run no matter what. So no group run this morning, DH doesn't like me running alone in the dark. I don't blame him!
But the mid-60's weather, foggy rain, and outstanding fall colors were too strong of a pull--as soon as a few rays of light hinted at dawn I was out the door. I was wet within minutes and to my surprise pretty warm too! It was beautiful!
Some of the trees glowed a bright yellow, red, or orange against a flat gray misty sky. Normally you don't notice one particular tree as you run by, but today certain ones were fantastically glowing. If I could have taken pictures I would have!
And so ends October. My race is now 10 days away! This run felt great, fast and strong. But technically I'm tapering too, so I resisted the pull for more mileage and went home.
Thursday, October 31, 2013
Wednesday, October 30, 2013
indoor bike
BIKE 1:12 and 21 miles, 12.5 mins on then 2.5 mins rest
COMMUTE 6 miles bike
I realized at some point recently that I've done the vast majority of my biking indoors this year. That's kinda sad. OK yeah I do my midweek riding early before dawn, and that's been the bulk of my bike "training" this year, but still I think that Frea was a very minor player this year for mileage. Puppy probably has more miles than Frea! And trusty old Bird has been indoors all summer.
I had grand plans of doing a century this October, but my biking didn't bounce back after a summer of ultra running. As I've said before, bike training helps my running but not vice versa.
Those few times I did put too many miles on the trainer I could feel that pez animus left knee injury lurking--the same injury I had last April after my ankle injury pushed me indoors on the bike.
Another grand plan for this year was planning a long trip up towards home on the bike, approximately 220 miles of rural roads this fall. Obviously that didn't happen either.
I did what I needed to do this year to meet my goals, and next year I'll do the same. Still it's a sad thing to realize how much I rode indoors this year!
COMMUTE 6 miles bike
I realized at some point recently that I've done the vast majority of my biking indoors this year. That's kinda sad. OK yeah I do my midweek riding early before dawn, and that's been the bulk of my bike "training" this year, but still I think that Frea was a very minor player this year for mileage. Puppy probably has more miles than Frea! And trusty old Bird has been indoors all summer.
I had grand plans of doing a century this October, but my biking didn't bounce back after a summer of ultra running. As I've said before, bike training helps my running but not vice versa.
Those few times I did put too many miles on the trainer I could feel that pez animus left knee injury lurking--the same injury I had last April after my ankle injury pushed me indoors on the bike.
Another grand plan for this year was planning a long trip up towards home on the bike, approximately 220 miles of rural roads this fall. Obviously that didn't happen either.
I did what I needed to do this year to meet my goals, and next year I'll do the same. Still it's a sad thing to realize how much I rode indoors this year!
Tuesday, October 29, 2013
Fall of rain, and leaves!
SWIM: 2400y in about a hour, sets of 400 different ways
RUN: 7.5 miles in 1:08, 9:04 m/m pace in FoPa
The morning swim was supposed to be a little earlier morning (I ended up getting there around 8am!) but I was slow to leave the house. The "training plan" I'm "following" in my new little book called for and Endurance Form swim, so I picked the one I was gonna swim last Friday and went with it.
Saw D at the pool for the first time in months! Then focused on my swim. As always I start off feeling great but my form degrades as time goes by, especially as a set gets longer. Today was 400's in different ways: 8x50 drills, 400, 2x200, 400, and 4x100. I was OK with the shorter sets, it was the 400s that suffered at about the 300y mark. And that's not surprising! I don't have the muscular endurance for it yet.
But my form would get awful, and at some point I'm drilling in bad habits. Some reading I did later in the day suggested avoidance of the long sets for this exact reason. Problems I'm noting: my head swivels left and right, my left shoulder drags in the water (off balance rotation), my catch is non-existent, and my timing is such that I "stall". I've looked at more swim toys like ankle bands and beeping-tempo devices to improve front quadrant swimming and cadence, respectively, but at what point do these tools go from help to hinder? Probably at my level, anything is a help.
The run was also going to be earlier, but since my swim ended around 930 I decided to get to work instead and run over lunch. I was also hoping to catch some rain on my run, but it happened that by the time I ran I had only a light rain. The plan was 4-5 miles but I was feeling good, the weather was perfect, the leaves and fall colors were bright and beautiful...nothing like work! So I did the FoPa loop instead of the planned out-n-back.
I went without my Garmin to keep the run casual instead of paced, but instead I spend the run wondering my mileage. Would it be this? I skipped that, what would that have added up to? Is this going to be an even number?
I would have guessed 6.9 miles, but MMR says 7.5. Whoop!
RUN: 7.5 miles in 1:08, 9:04 m/m pace in FoPa
The morning swim was supposed to be a little earlier morning (I ended up getting there around 8am!) but I was slow to leave the house. The "training plan" I'm "following" in my new little book called for and Endurance Form swim, so I picked the one I was gonna swim last Friday and went with it.
Saw D at the pool for the first time in months! Then focused on my swim. As always I start off feeling great but my form degrades as time goes by, especially as a set gets longer. Today was 400's in different ways: 8x50 drills, 400, 2x200, 400, and 4x100. I was OK with the shorter sets, it was the 400s that suffered at about the 300y mark. And that's not surprising! I don't have the muscular endurance for it yet.
But my form would get awful, and at some point I'm drilling in bad habits. Some reading I did later in the day suggested avoidance of the long sets for this exact reason. Problems I'm noting: my head swivels left and right, my left shoulder drags in the water (off balance rotation), my catch is non-existent, and my timing is such that I "stall". I've looked at more swim toys like ankle bands and beeping-tempo devices to improve front quadrant swimming and cadence, respectively, but at what point do these tools go from help to hinder? Probably at my level, anything is a help.
The run was also going to be earlier, but since my swim ended around 930 I decided to get to work instead and run over lunch. I was also hoping to catch some rain on my run, but it happened that by the time I ran I had only a light rain. The plan was 4-5 miles but I was feeling good, the weather was perfect, the leaves and fall colors were bright and beautiful...nothing like work! So I did the FoPa loop instead of the planned out-n-back.
I went without my Garmin to keep the run casual instead of paced, but instead I spend the run wondering my mileage. Would it be this? I skipped that, what would that have added up to? Is this going to be an even number?
I would have guessed 6.9 miles, but MMR says 7.5. Whoop!
Sunday, October 27, 2013
Bees at the RnR STL
For my birthday, I wanted to cheer a corner of the RnR STL as it passed by our house. Because cheering in a costume is more fun with friends, we made an event of it. Between the iron bee, basset bee, banana, santa, pinata, and others--I had an awesome morning!! I love this stuff!
Thanks to my DH who puts up with me and my crazy friends, and cooks us bacon and eggs :)
Thanks to my DH who puts up with me and my crazy friends, and cooks us bacon and eggs :)
Saturday, October 26, 2013
Last long run, last miles FAST
RUN 17.1 miles in 3hrs 10:30 something pace
RUN 5.9 miles in 50 mins 8:20-something pace
Total of 23 miles in 3:50
This was really one long run, but was broken into two very distinct segments. My original plan was a long trail run with TV, but since both of us have nagging mild pains that could become injuries we changed plans. He at least stayed home to rest. Me? Nah. I ran. A lot.
The first 3hrs with RM and BS. This was BS's longest run evah! And I think RM's longest training run evah! I remember those days, I still have them, but they are fewer and far between. This segment was super casual, talky, and fun. I LOVE these runs--social but with a goal to keep it serious. I kept drifting ahead of them towards the end, BS was less talkative and hurting. RM 's injury was holding off (with some Rx help). My knee was hurting but not enough to stop me. More of an ache than a pain.
I sipped my EFS, probably didn't drink enough, and really enjoyed the time. Great conversation that covered everything from Club business to the symphony, to orbital trajectories. I laughed to think we were out there long enough for the trees to change between the first and last loops.
The 2nd segment was alone. I was at 17 miles and thought I'd just out-n-back to round up to 20. But when I hit the halfway point I didn't want to turn around. So I didn't, figuring I could make a zoo loop. But when I hat that split point I didn't want to go left to the zoo. So I didn't, figuring I could just hit the next hill then go left. But I didn't. Why?
Because I was having the damnedest awesome last few miles to a long run!!! I was clocking 8:20 ish miles to my surprise. But the real boost was the feeling--I felt STRONG, FAST, FRESH, I felt the PUSH I want to feel the last 6 mile of a marathon. In my mind, I was running MiTi and closing the gaps to competitors. It was as if these were my first miles of the day, like the first 3hrs didn't happen. Amazing.
It was hard to stop, I could have kept going, but to no gain. I walked instead and marveled over what just happened. The rest of the day my energy was phenom. No crash until late.
My knee? Ached during and after. Hurts to kneel on. And late in the day after bending it felt a sharp painful twinge. See what happens tomorrow.
RUN 5.9 miles in 50 mins 8:20-something pace
Total of 23 miles in 3:50
This was really one long run, but was broken into two very distinct segments. My original plan was a long trail run with TV, but since both of us have nagging mild pains that could become injuries we changed plans. He at least stayed home to rest. Me? Nah. I ran. A lot.
The first 3hrs with RM and BS. This was BS's longest run evah! And I think RM's longest training run evah! I remember those days, I still have them, but they are fewer and far between. This segment was super casual, talky, and fun. I LOVE these runs--social but with a goal to keep it serious. I kept drifting ahead of them towards the end, BS was less talkative and hurting. RM 's injury was holding off (with some Rx help). My knee was hurting but not enough to stop me. More of an ache than a pain.
I sipped my EFS, probably didn't drink enough, and really enjoyed the time. Great conversation that covered everything from Club business to the symphony, to orbital trajectories. I laughed to think we were out there long enough for the trees to change between the first and last loops.
The 2nd segment was alone. I was at 17 miles and thought I'd just out-n-back to round up to 20. But when I hit the halfway point I didn't want to turn around. So I didn't, figuring I could make a zoo loop. But when I hat that split point I didn't want to go left to the zoo. So I didn't, figuring I could just hit the next hill then go left. But I didn't. Why?
Because I was having the damnedest awesome last few miles to a long run!!! I was clocking 8:20 ish miles to my surprise. But the real boost was the feeling--I felt STRONG, FAST, FRESH, I felt the PUSH I want to feel the last 6 mile of a marathon. In my mind, I was running MiTi and closing the gaps to competitors. It was as if these were my first miles of the day, like the first 3hrs didn't happen. Amazing.
It was hard to stop, I could have kept going, but to no gain. I walked instead and marveled over what just happened. The rest of the day my energy was phenom. No crash until late.
My knee? Ached during and after. Hurts to kneel on. And late in the day after bending it felt a sharp painful twinge. See what happens tomorrow.
Friday, October 25, 2013
Short weekend, so rode today. And signed up for MiTi!
BIKE 18 miles in 1hr, indoors. 23 min intervals (2 min rest)
I would have loved to do the 2hr ride I had initially planned, but a full workday and a trip to the vet kept that from happening.
I signed up for iron distance #4 today. 303 days until the Michigan Titanium!
Happy Birthday
to me.
Nine months of
training!
Oh oh sometimes, I get a good feeling :)
I would have loved to do the 2hr ride I had initially planned, but a full workday and a trip to the vet kept that from happening.
I signed up for iron distance #4 today. 303 days until the Michigan Titanium!
Happy Birthday
to me.
Nine months of
training!
Oh oh sometimes, I get a good feeling :)
Thursday, October 24, 2013
"Birthday" run
RUN 6.4 miles in 1:05
This was my "birthday" run. Not actually on my birthday, but this was the day I'd get to see my friends so that's when I celebrated it. A few extras showed up! RM with D and BS. Yay! I ran with RM and D the Endurance Dog.
We had bacon and bee pops (they looked like mutant flying cows) afterwards. When people ask what I'm doing for my birthday, I'm so happy to say spending it with friends. I have the greatest!
This was my "birthday" run. Not actually on my birthday, but this was the day I'd get to see my friends so that's when I celebrated it. A few extras showed up! RM with D and BS. Yay! I ran with RM and D the Endurance Dog.
We had bacon and bee pops (they looked like mutant flying cows) afterwards. When people ask what I'm doing for my birthday, I'm so happy to say spending it with friends. I have the greatest!
Wednesday, October 23, 2013
Midweek long run
RUN 10.4 miles in 1:40
This was a run commute into work. Yeah, it's a little longer than my actual commute, musta got lost on the way in TGP. This felt great, not outstanding and not a drudgefest.
My knee is doing OK. It hurts, but I'm not limping or debilitated or hesitant to run.
This was a run commute into work. Yeah, it's a little longer than my actual commute, musta got lost on the way in TGP. This felt great, not outstanding and not a drudgefest.
My knee is doing OK. It hurts, but I'm not limping or debilitated or hesitant to run.
Tuesday, October 22, 2013
Tuesday Two-fer
BIKE 1hr and about 18 miles, 8 min "on" intervals
RUN 29 mins and 3 miles, commute home
This is one of those days in which it almost didn't happen. The training, I mean. The plan was to get up at the usual 4:45am, be on the bike at 5:30, off the bike at 6:30, and done running by 7:30, shower-eat-walk-dog and out the door by 8:30am. The best of plans...
...until my doggie wanted "out" at 1:38 and I had trouble falling back to sleep. When the first alarm went off I didn't get up. The backup alarm at 5:23 did wake me up, although I didn't get out of bed. Hmmm...It's OK it's kinda the off season, right?
I was on the bike by 6:28, dressed to run by 7:35....and I look at the weather. Light rain and 39F! What!? Suddenly the combination of poor weather and late schedule confuses me. I try the mental math and fail. I decide to shower now and run later. I can run during a break at work or run home at the end of the day.
By the end of the day, I was getting hungry and thirsty. When I dressed to leave, it was raining again. I can't complain about how pretty it was to see from work--the bands of rain falling over the east as the sun set and the sky was changing colors. The temp was 60F--lovely!
Then as I'm walking to the car, I see the wind whipping the trees and driving the rain into the windows. I start having doubts. Then I start having the HTFU talk--It's only 30-freaking-minutes! But it's windy...HTFU...but it's wet...and maybe cold...OH HTFU.
Happily I did run home, and unlike many of my late afternoon runs this one felt great. The rain was light and transient. At one moment there was light rain falling with the sun peaking through some clouds. The rain drops glittered as they fell. To think I almost missed this!
RUN 29 mins and 3 miles, commute home
This is one of those days in which it almost didn't happen. The training, I mean. The plan was to get up at the usual 4:45am, be on the bike at 5:30, off the bike at 6:30, and done running by 7:30, shower-eat-walk-dog and out the door by 8:30am. The best of plans...
...until my doggie wanted "out" at 1:38 and I had trouble falling back to sleep. When the first alarm went off I didn't get up. The backup alarm at 5:23 did wake me up, although I didn't get out of bed. Hmmm...It's OK it's kinda the off season, right?
I was on the bike by 6:28, dressed to run by 7:35....and I look at the weather. Light rain and 39F! What!? Suddenly the combination of poor weather and late schedule confuses me. I try the mental math and fail. I decide to shower now and run later. I can run during a break at work or run home at the end of the day.
By the end of the day, I was getting hungry and thirsty. When I dressed to leave, it was raining again. I can't complain about how pretty it was to see from work--the bands of rain falling over the east as the sun set and the sky was changing colors. The temp was 60F--lovely!
Then as I'm walking to the car, I see the wind whipping the trees and driving the rain into the windows. I start having doubts. Then I start having the HTFU talk--It's only 30-freaking-minutes! But it's windy...HTFU...but it's wet...and maybe cold...OH HTFU.
Happily I did run home, and unlike many of my late afternoon runs this one felt great. The rain was light and transient. At one moment there was light rain falling with the sun peaking through some clouds. The rain drops glittered as they fell. To think I almost missed this!
Monday, October 21, 2013
Midday Monday swim
SWIM 1hr 2550y, more short intervals and some T-pace testing
It was supposed to be a Monday morning swim, but I'll take what I can get. Especially when it comes to swimming. And can you believe the two lap lanes were busy? More believable was the fact that the swimmers weren't "swimming" they were more of the splash'n for fun types. One woman was into a workout, the others...well they were working...but I wouldn't call it working out, if ya know what I mean.
The plan today was more short intervals, again to build my muscular endurance for swimming. The cardio side is just fine, wind me up and I can go all day. But me ME....eh, needs work. And that's not even getting to my technique.
I did some in-swim mods to the sets once I realized that a 300+200+100 could become a 300+300 T-pace test as outlined in my new swim book. The book says to do 3x300 in succession, and swim even times across the three to get an average 300 time. I only did 2x300, and in all honesty I don't know if swimming a 3rd would have helped my average.
The first was 6:04, the second was 6:05-6:06. When I refer back to the book and scan the column for my time, I find I'm at the BOTTOM of the chart. The chart ends at 6:00. I'm off the charts!!! And NOT in GOOD WAY! Wow. Well, no where to go but UP.
It was supposed to be a Monday morning swim, but I'll take what I can get. Especially when it comes to swimming. And can you believe the two lap lanes were busy? More believable was the fact that the swimmers weren't "swimming" they were more of the splash'n for fun types. One woman was into a workout, the others...well they were working...but I wouldn't call it working out, if ya know what I mean.
The plan today was more short intervals, again to build my muscular endurance for swimming. The cardio side is just fine, wind me up and I can go all day. But me ME....eh, needs work. And that's not even getting to my technique.
I did some in-swim mods to the sets once I realized that a 300+200+100 could become a 300+300 T-pace test as outlined in my new swim book. The book says to do 3x300 in succession, and swim even times across the three to get an average 300 time. I only did 2x300, and in all honesty I don't know if swimming a 3rd would have helped my average.
The first was 6:04, the second was 6:05-6:06. When I refer back to the book and scan the column for my time, I find I'm at the BOTTOM of the chart. The chart ends at 6:00. I'm off the charts!!! And NOT in GOOD WAY! Wow. Well, no where to go but UP.
Sunday, October 20, 2013
Easy 10 at Castlewood
RUN 10.1 miles just under 2hrs
So my knee. It hurt all last night, and only a little this morning. It came and went during the run, and after a pause to let some cyclists by really hurt the last mile. Then *poof* it's gone and feels fine. I'm more convinced that I have some muscle/soft tissue imbalance or laxity that is pulling the patella off-track.
That's my professional opinion ;)
What a gorgeous day, and I was all talkative. With DH still out of town, I guess I just let loose when I get the chance. My poor running partner.
Knee was fine the rest of the day, again the on/off/on pain but nothing as pained as Saturday night.
So my knee. It hurt all last night, and only a little this morning. It came and went during the run, and after a pause to let some cyclists by really hurt the last mile. Then *poof* it's gone and feels fine. I'm more convinced that I have some muscle/soft tissue imbalance or laxity that is pulling the patella off-track.
That's my professional opinion ;)
What a gorgeous day, and I was all talkative. With DH still out of town, I guess I just let loose when I get the chance. My poor running partner.
Knee was fine the rest of the day, again the on/off/on pain but nothing as pained as Saturday night.
Saturday, October 19, 2013
Run Swim Bike... This is a rest weekend?
RUN 9.8 miles in about 1:35
SWIM 2300y in 1 hour
BIKE 10 miles in about 35 mins
I was going to run longer, but I was having pain in my left knee since the Thursday run. It's only when I bend my knee, it's focused on the lower lateral side of the patella, doesn't hurt when standing with weight or just sitting. Bending the knee while walking, stairs, those hurt. It's a sharp focal pain, but sometimes I get the sense that it changes location a little. Sometimes the bottom of the patella, even for a while on the left. Is it a patella tracking thing? I can touch it ok, and when I do I can feel something sliding or moving under the skin where it hurts. Is there something out of place? Sometimes it feels like I need to pop my knee. So all day Thurs and all day Friday, knee pain.
Then while going down the back steps last night something with my left foot started hurting. When I woke up this morning, no pain at all. Did it pop back in to place?
I ran just under 2 miles before meeting up with RM in Fo Pa. It was a chilly morning, I wasn't feeling into it or focused all morning. I had that mental fuzz I get from having a late morning deadline. Today was 930. And not only mental fuzz, but too much brekkie. Urp.
By the time I joined up with RM I was feeling better, and after the run I was feeling 100% again. And I'll say here too, even though I don't normally talk about other's training here, that this was the best run RM has done with me. Damn he's improved! I love it! We talked Club, so the loop went fast and we even added on after the first hour! And my knee didn't hurt much at all.
I had plans to swim afterwards. Now many times I'd decide I didn't want to swim. This time I wanted to swim. Yea baby! I picked at mid-distance workout from my new book that had a lot of short sets--50's and 150's. These are nice for me know since I don't have the endurance and focus for much longer. If I try to go longer, my form just falls off. So this is a good place to get started.
After a too-long too-hot shower the pool water was cold. Or maybe it really was cold, because even after an hour I was cold. My form was getting bad so I added in more pull and kick sets. Really the goal was just to get the swim done.
I thought of a new swim tag for me -- Ima learn 2 swim -- or something like that.
After getting home, I wanted to round it up to 3 hrs so I hopped on the trainer. Slight push, but just really just cardiac extension.
And now later, sitting here hours later, my knee hurts again.
SWIM 2300y in 1 hour
BIKE 10 miles in about 35 mins
I was going to run longer, but I was having pain in my left knee since the Thursday run. It's only when I bend my knee, it's focused on the lower lateral side of the patella, doesn't hurt when standing with weight or just sitting. Bending the knee while walking, stairs, those hurt. It's a sharp focal pain, but sometimes I get the sense that it changes location a little. Sometimes the bottom of the patella, even for a while on the left. Is it a patella tracking thing? I can touch it ok, and when I do I can feel something sliding or moving under the skin where it hurts. Is there something out of place? Sometimes it feels like I need to pop my knee. So all day Thurs and all day Friday, knee pain.
Then while going down the back steps last night something with my left foot started hurting. When I woke up this morning, no pain at all. Did it pop back in to place?
I ran just under 2 miles before meeting up with RM in Fo Pa. It was a chilly morning, I wasn't feeling into it or focused all morning. I had that mental fuzz I get from having a late morning deadline. Today was 930. And not only mental fuzz, but too much brekkie. Urp.
By the time I joined up with RM I was feeling better, and after the run I was feeling 100% again. And I'll say here too, even though I don't normally talk about other's training here, that this was the best run RM has done with me. Damn he's improved! I love it! We talked Club, so the loop went fast and we even added on after the first hour! And my knee didn't hurt much at all.
I had plans to swim afterwards. Now many times I'd decide I didn't want to swim. This time I wanted to swim. Yea baby! I picked at mid-distance workout from my new book that had a lot of short sets--50's and 150's. These are nice for me know since I don't have the endurance and focus for much longer. If I try to go longer, my form just falls off. So this is a good place to get started.
After a too-long too-hot shower the pool water was cold. Or maybe it really was cold, because even after an hour I was cold. My form was getting bad so I added in more pull and kick sets. Really the goal was just to get the swim done.
I thought of a new swim tag for me -- Ima learn 2 swim -- or something like that.
After getting home, I wanted to round it up to 3 hrs so I hopped on the trainer. Slight push, but just really just cardiac extension.
And now later, sitting here hours later, my knee hurts again.
Thursday, October 17, 2013
Mid week summary post
Tuesday STRENGTH 40-45 mins of Plyos, then RUN 4.2 in 39 mins
Wednesday BIKE 20 miles in 70 mins, 8 min "pushed pace" intervals
Thursday RUN 13.1 miles in 1:55
It's now solidly dark out at the old speedwork time (6am) and our ringleader is injured. So it's likely that speed work is off the schedule until next spring. It's hard to do alone! So Tuesday was plyos then a run in the light rain.
Weds should be my midweek long run but I turned it into a ride. DH was leaving for a trip and I didn't want to be out running when he left!
Thursday (today) started off in the rain but that tapered off fast. I was feeling very good for this run, which probably means I didn't work hard enough yesterday.
I'm excited for so much right now, I'm not feeling any of that pre race fatigue like usual. I've had to rebuild my schedule for the McNot Again to get a build and a rest. I'm using a 10 day schedule instead of a 7 day one now. So 10 days build and 10-ish days of rest. Mostly that means the next Weds will certainly be a run!
I'm also thinking about when to register for my 2014 races! What a silly thing to be planning out :) But I'm thinking on the bday I'll register for MiTi, then I'll do B2B once it opens. I don't want to sign up for #5 as #4, and #4 as #5. Like I said, it's silly.
Finally, I'm trying to find a swim plan for this fall and winter. I really (really times infinity...) need to get some goals and guidance on that sport. I'm so slow that any improvement is an improvement, but as shown in 2012 just doing the yardage is not a recipe for improvement, as I swam the most miles ever that year and didn't speed up any.
Wednesday BIKE 20 miles in 70 mins, 8 min "pushed pace" intervals
Thursday RUN 13.1 miles in 1:55
It's now solidly dark out at the old speedwork time (6am) and our ringleader is injured. So it's likely that speed work is off the schedule until next spring. It's hard to do alone! So Tuesday was plyos then a run in the light rain.
Weds should be my midweek long run but I turned it into a ride. DH was leaving for a trip and I didn't want to be out running when he left!
Thursday (today) started off in the rain but that tapered off fast. I was feeling very good for this run, which probably means I didn't work hard enough yesterday.
I'm excited for so much right now, I'm not feeling any of that pre race fatigue like usual. I've had to rebuild my schedule for the McNot Again to get a build and a rest. I'm using a 10 day schedule instead of a 7 day one now. So 10 days build and 10-ish days of rest. Mostly that means the next Weds will certainly be a run!
I'm also thinking about when to register for my 2014 races! What a silly thing to be planning out :) But I'm thinking on the bday I'll register for MiTi, then I'll do B2B once it opens. I don't want to sign up for #5 as #4, and #4 as #5. Like I said, it's silly.
Finally, I'm trying to find a swim plan for this fall and winter. I really (really times infinity...) need to get some goals and guidance on that sport. I'm so slow that any improvement is an improvement, but as shown in 2012 just doing the yardage is not a recipe for improvement, as I swam the most miles ever that year and didn't speed up any.
Sunday, October 13, 2013
Season is changing!
Saturday BIKE 2:20 and 40 miles
Sunday RUN 4:00 and 18.3 miles
Cool temps, a distinct crisp feeling in the air, and a steadily changing display of green to red, yellow, and orange. It all adds up to one thing--fall is here!
Oh fall been here a few days now, but this weekend it settled in. Don't expect anymore warm days.
Saturday I was going to ride with SM and NK, but rain in the forecast kept them indoors (no need to risk injury with their race just weeks away!) for their long ride. I was invited to join their trainerfest, but I said I wasn't that devoted this time of year. Ah...what? Seems I was! I surprised myself by actually wanting to do a trainer ride, so I picked a long aerobic interval session from the ultra plan, popped in a movie (DH's first suggestion of an asian war film failed to interest me, so ROTK instead), and settled in. For the first time all year, I had the HRM with me and watched it--I didn't have set HR goals but I shot for 75% at 100=105 and 75+% at 105-110. Those aren't high, or accurate. I know it's hard to get the HR up on the trainer. Towards the end my left knee started talking--that same pez animus? injury I felt last year. Cut it short and skipped the CD. I noticed afterwards that I wasn't even tired. So was it a waste of time?
JP did IMWC today!! WHOOP I'm so happy for her :)
Sunday TV and I ran Greensfelder with the promise of bigger hills for my McNot Again training. And oh yeah--he found us some hills! I was doing great with them, but had moments of "why?" and "are we done yet". Oh boy. I've had these before, and had to decide: do I keep going and push through it? Do I need to rest (oh the irony, see above)? Am I burning out?
I've been trying to be mindful of how this season ends and how next season begins, paying attention to the few weeks in between. McNot Again is Nov 9, Ultra training starts with pre-week on Dec 16. A precious 5 weeks of probably not much. I think the habit of training will win, and I'll be doing something the entire time. It's OK to go out and have fun, but don't call it training.
Anyhoo, back to my run.
Around 9 miles we stopped by the VC and I face the decision of How Much More And Where. I said I didn't care, where ever we went was fine with me. In all honesty, I think I was bowing out of the decision because I feared that left to my own choice I'd pick the shortest trail to be done faster! After some thinking on this feeling, I realized: I wasn't physically fatigued, I was mentally fatigued.
Thankfully, we kept going. I say that because I was perfectly capable of more than 9 miles and really needed them for this race. By the end, I was having to push myself to run up a hill and I was walking more than before. But I did it, I'm happy with it, and now I have to restructure my remaining weekends--this was supposed to be a rest week!
Sunday RUN 4:00 and 18.3 miles
Cool temps, a distinct crisp feeling in the air, and a steadily changing display of green to red, yellow, and orange. It all adds up to one thing--fall is here!
Oh fall been here a few days now, but this weekend it settled in. Don't expect anymore warm days.
Saturday I was going to ride with SM and NK, but rain in the forecast kept them indoors (no need to risk injury with their race just weeks away!) for their long ride. I was invited to join their trainerfest, but I said I wasn't that devoted this time of year. Ah...what? Seems I was! I surprised myself by actually wanting to do a trainer ride, so I picked a long aerobic interval session from the ultra plan, popped in a movie (DH's first suggestion of an asian war film failed to interest me, so ROTK instead), and settled in. For the first time all year, I had the HRM with me and watched it--I didn't have set HR goals but I shot for 75% at 100=105 and 75+% at 105-110. Those aren't high, or accurate. I know it's hard to get the HR up on the trainer. Towards the end my left knee started talking--that same pez animus? injury I felt last year. Cut it short and skipped the CD. I noticed afterwards that I wasn't even tired. So was it a waste of time?
JP did IMWC today!! WHOOP I'm so happy for her :)
Sunday TV and I ran Greensfelder with the promise of bigger hills for my McNot Again training. And oh yeah--he found us some hills! I was doing great with them, but had moments of "why?" and "are we done yet". Oh boy. I've had these before, and had to decide: do I keep going and push through it? Do I need to rest (oh the irony, see above)? Am I burning out?
I've been trying to be mindful of how this season ends and how next season begins, paying attention to the few weeks in between. McNot Again is Nov 9, Ultra training starts with pre-week on Dec 16. A precious 5 weeks of probably not much. I think the habit of training will win, and I'll be doing something the entire time. It's OK to go out and have fun, but don't call it training.
Anyhoo, back to my run.
Around 9 miles we stopped by the VC and I face the decision of How Much More And Where. I said I didn't care, where ever we went was fine with me. In all honesty, I think I was bowing out of the decision because I feared that left to my own choice I'd pick the shortest trail to be done faster! After some thinking on this feeling, I realized: I wasn't physically fatigued, I was mentally fatigued.
Thankfully, we kept going. I say that because I was perfectly capable of more than 9 miles and really needed them for this race. By the end, I was having to push myself to run up a hill and I was walking more than before. But I did it, I'm happy with it, and now I have to restructure my remaining weekends--this was supposed to be a rest week!
Thursday, October 10, 2013
Another brisk run. Just comes natural?
RUN 10.2 miles in about 90 mins
BIKE COMMUTE 6 miles
I'm pretty bad about logging the commute here, but I've been doing it pretty regularly M-F even if I don't mention it. This past Monday was a miss though, got a ride from DH.
So much for my plan of a nice slow run. Maybe this is my new slow for this distance? My new "casual" pace? Why force myself to slow down then? Sure if it's a longer or more technical run, then slow it down. But otherwise? Run it.
I woke up this morning late--Thank You 5am Alarm for reminding me to get up. Then I find I have a blurbly GI that didn't sound like something that should be taken out for a run. So that decision of Should I, Or Shouldn't I came up. I figured I could always stop as needed, so I texted in "running late" and took off. Good think I did, because in the end there was no need to skip or delay the run.
It's a beautiful day. Oh heck, for the most part every day has something beautiful in it. But today in particular just stood out as wonderfully temperate, colorful, and enjoyable.
BIKE COMMUTE 6 miles
I'm pretty bad about logging the commute here, but I've been doing it pretty regularly M-F even if I don't mention it. This past Monday was a miss though, got a ride from DH.
So much for my plan of a nice slow run. Maybe this is my new slow for this distance? My new "casual" pace? Why force myself to slow down then? Sure if it's a longer or more technical run, then slow it down. But otherwise? Run it.
I woke up this morning late--Thank You 5am Alarm for reminding me to get up. Then I find I have a blurbly GI that didn't sound like something that should be taken out for a run. So that decision of Should I, Or Shouldn't I came up. I figured I could always stop as needed, so I texted in "running late" and took off. Good think I did, because in the end there was no need to skip or delay the run.
It's a beautiful day. Oh heck, for the most part every day has something beautiful in it. But today in particular just stood out as wonderfully temperate, colorful, and enjoyable.
Wednesday, October 9, 2013
Brisk run with some hill repeats
RUN 56 mins and 6 miles
Skipping yesterday's run was a good idea, apparently. Today's run was brisk and more energetic. So from "OMG I think I'm getting sick on Monday" to "Yippee!" on Wednesday. Up, down, up, down. So consistent...
I keep thinking tomorrow's run should be another 10 miles but at a smarter pace than last week's. Should I slow it down and get that low-HR aerobic burn on for 100 mins or so? Or is that the laziness in my talking--that late afternoon, need more carbs, hate sitting here at work voice that says taking a nap right now is the best sounding option. Up, down, again.
This weekend sounds like another long one :) Up.
Which means Monday will be another energy crash. Down.
And I've yet to see the pool this week. I keep saying tomorrow...
Skipping yesterday's run was a good idea, apparently. Today's run was brisk and more energetic. So from "OMG I think I'm getting sick on Monday" to "Yippee!" on Wednesday. Up, down, up, down. So consistent...
I keep thinking tomorrow's run should be another 10 miles but at a smarter pace than last week's. Should I slow it down and get that low-HR aerobic burn on for 100 mins or so? Or is that the laziness in my talking--that late afternoon, need more carbs, hate sitting here at work voice that says taking a nap right now is the best sounding option. Up, down, again.
This weekend sounds like another long one :) Up.
Which means Monday will be another energy crash. Down.
And I've yet to see the pool this week. I keep saying tomorrow...
Tuesday, October 8, 2013
Ride, no run
RIDE 18 miles in just over an hour
BIKE COMMUTE 6 miles
I skipped today's usual speed work/quality run and instead stayed home with the trainer. I hate doing it, I have this odd sense of guilt, but I needed it. Yesterday was a long awful day of being so tired feeling and run down that I thought I was getting sick! And on top of that, the P90X push ups workout apparently set off my back cramps and the pain under my right arm. (Haven't mentioned the pain in my right arm here yet, started Friday as a very sharp pain, escalated Saturday, calmed Sunday, ached Monday, OK today).
It's hard to back off, why is that? It's the freaking FUN season!
Had a conversation with someone last night who said what I do "seems unhealthy". Hard to bite my tongue on those. Really? Unhealthy? ME!?!?!
BIKE COMMUTE 6 miles
I skipped today's usual speed work/quality run and instead stayed home with the trainer. I hate doing it, I have this odd sense of guilt, but I needed it. Yesterday was a long awful day of being so tired feeling and run down that I thought I was getting sick! And on top of that, the P90X push ups workout apparently set off my back cramps and the pain under my right arm. (Haven't mentioned the pain in my right arm here yet, started Friday as a very sharp pain, escalated Saturday, calmed Sunday, ached Monday, OK today).
It's hard to back off, why is that? It's the freaking FUN season!
Had a conversation with someone last night who said what I do "seems unhealthy". Hard to bite my tongue on those. Really? Unhealthy? ME!?!?!
Monday, October 7, 2013
Oh, my aching back
STRENGTH: almost an hour of P90X: chest and back and abs
Oh yeah this past weekend took a lot out of me. Last Thursday or Friday I had lower back "spasms"--not sure if it's cramps or spasms or something in between--but they're back again today.
It wasn't until DH pointed out the P90X that I realized how I set them off again today.
I'm amazingly tired for October. I like and hate it at the same time. On one hand it's satisfying to know I had a great weekend. It's kinda like a hangover for me. On the other hand it makes it hard to focus on work!
And my poor back. Now my shoulder muscles are joining in.
Oh yeah this past weekend took a lot out of me. Last Thursday or Friday I had lower back "spasms"--not sure if it's cramps or spasms or something in between--but they're back again today.
It wasn't until DH pointed out the P90X that I realized how I set them off again today.
I'm amazingly tired for October. I like and hate it at the same time. On one hand it's satisfying to know I had a great weekend. It's kinda like a hangover for me. On the other hand it makes it hard to focus on work!
And my poor back. Now my shoulder muscles are joining in.
Sunday, October 6, 2013
Riding with the wind
RIDE 56.1 miles in 3:15
My goal for this was to just spend some time on the bike in a easy, aerobic paced ride. To enjoy the brand new fall weather, and to just have some me time.
It mostly went that way. A few differences.
I don't know if I can do easy aerobic. Every now and then I'd push into a very short interval, or I'd look down to make sure my speed was "good enough", then I'd lament my "only" 17.something mph speed. In the same thought I'd chastise myself for thinking that way. I had goals, plans for next year, expectations.
That ride I want to do where I leave STL and ride north to my family--would I be able to ride that "easy and aerobic"? Gotta wonder.
The new fall weather was impossible to ignore. Yesterday's run in the relative heat, with shorts, a jog bra, sweat, and rain was so last season. Today was capri tights, light arm warmers, an extra layer, a wet nose, and mild complaints about the cold. Not only cold, but windy. Thankfully the trails are mostly protected from wind, there is exposure but truth be told they are protected. Goodbye summer, Hello fall.
Me time. As JF put it at JP's party last night: Maybe I should listen to music instead of just talking to myself. The topics range and change so far and so fast when I'm alone. Sometimes disjointed thoughts that come and go and come back again a few miles later. I enjoy it, but sometimes I can get pretty negative. Especially when I'm hungry and/or cold, and I was both of those!
Just two weeks ago I noted that I didn't think I was working hard enough for my training. OK so I'm technically not training right now, but this weekend took a good toll on me. And why am I training 10-11hrs a week?! Wow! 39 miles running, 76 miles biking, and 30 miles bike commuting. That last one is not counted in the hours. Wow!
My goal for this was to just spend some time on the bike in a easy, aerobic paced ride. To enjoy the brand new fall weather, and to just have some me time.
It mostly went that way. A few differences.
I don't know if I can do easy aerobic. Every now and then I'd push into a very short interval, or I'd look down to make sure my speed was "good enough", then I'd lament my "only" 17.something mph speed. In the same thought I'd chastise myself for thinking that way. I had goals, plans for next year, expectations.
That ride I want to do where I leave STL and ride north to my family--would I be able to ride that "easy and aerobic"? Gotta wonder.
The new fall weather was impossible to ignore. Yesterday's run in the relative heat, with shorts, a jog bra, sweat, and rain was so last season. Today was capri tights, light arm warmers, an extra layer, a wet nose, and mild complaints about the cold. Not only cold, but windy. Thankfully the trails are mostly protected from wind, there is exposure but truth be told they are protected. Goodbye summer, Hello fall.
Me time. As JF put it at JP's party last night: Maybe I should listen to music instead of just talking to myself. The topics range and change so far and so fast when I'm alone. Sometimes disjointed thoughts that come and go and come back again a few miles later. I enjoy it, but sometimes I can get pretty negative. Especially when I'm hungry and/or cold, and I was both of those!
Just two weeks ago I noted that I didn't think I was working hard enough for my training. OK so I'm technically not training right now, but this weekend took a good toll on me. And why am I training 10-11hrs a week?! Wow! 39 miles running, 76 miles biking, and 30 miles bike commuting. That last one is not counted in the hours. Wow!
Saturday, October 5, 2013
Running with the rain
RUN 3hrs 39 mins, 22 miles
My only companion today was the rain, and although it only rained for about 2 miles it stuck with me the rest of the way. Stuck turned to stank, and...well...you can guess how this ended up!!
I'm not used to lonely long runs. For the past year I've had TH or TV to long run with. And I'm not used to long pavement runs. So I had an odd sort of excited/apprehensive/doubtful coming into this. I had options to run with others--I'm sure EC's friend ran today and I could have gone that way--but in the end it just seemed so easy to run from the house without driving across the county. Besides I had a few errands to run. Ha! Pun intended.
So I started out from the house, wove through the 'hood to look at the street for our upcoming B&B cheering, then around TGP where I saw a 5K start, then by the BG where I saw the start of a festival, to the corner with GJ's where I thought about how to finish landscaping the front yard. Off to the Hill where I enjoyed the hills and where the rain started.
To this point, the run was hotter than expected but not bad. As soon as I left the water fountain on Macklind at mile 8.2 it started raining and it built into a quick, soaking downpour. I loved it. I was smiling, looking up to let the drops hit my face, and splashing in puddles. I could hear the drops hitting the pavement, see the echoes and ripples raindrops in puddles, feel the refreshing touch of water on my skin, and smell the wet dirt. Loved it!
But that was it. In another mile or two all that was left was a few stray drops and puddles. And that heavy, clingy, cool feeling of wet clothes. Ew. Around FoPa, up Wydown and back to FoPa, then to work. I never got hungry so I wasn't eating much. But at the same time I was running low on energy. This definitely contributed to my slow shut down and eventual crash. I was hydrating OK though.
Stop by work, then follow my run commute home. Then CRASH. Usually I have a big meal after a run but this time I showered, hydrated, stretched, then ate. Then to my surprise I found myself bed-ridden and wanting to nap! So I napped!
JP's party was later in the day--I'm so excited for her!! I was loopy and tired at the party, I'm not very awake by 8pm on a normal day. Good think I napped.
My only companion today was the rain, and although it only rained for about 2 miles it stuck with me the rest of the way. Stuck turned to stank, and...well...you can guess how this ended up!!
I'm not used to lonely long runs. For the past year I've had TH or TV to long run with. And I'm not used to long pavement runs. So I had an odd sort of excited/apprehensive/doubtful coming into this. I had options to run with others--I'm sure EC's friend ran today and I could have gone that way--but in the end it just seemed so easy to run from the house without driving across the county. Besides I had a few errands to run. Ha! Pun intended.
So I started out from the house, wove through the 'hood to look at the street for our upcoming B&B cheering, then around TGP where I saw a 5K start, then by the BG where I saw the start of a festival, to the corner with GJ's where I thought about how to finish landscaping the front yard. Off to the Hill where I enjoyed the hills and where the rain started.
To this point, the run was hotter than expected but not bad. As soon as I left the water fountain on Macklind at mile 8.2 it started raining and it built into a quick, soaking downpour. I loved it. I was smiling, looking up to let the drops hit my face, and splashing in puddles. I could hear the drops hitting the pavement, see the echoes and ripples raindrops in puddles, feel the refreshing touch of water on my skin, and smell the wet dirt. Loved it!
But that was it. In another mile or two all that was left was a few stray drops and puddles. And that heavy, clingy, cool feeling of wet clothes. Ew. Around FoPa, up Wydown and back to FoPa, then to work. I never got hungry so I wasn't eating much. But at the same time I was running low on energy. This definitely contributed to my slow shut down and eventual crash. I was hydrating OK though.
Stop by work, then follow my run commute home. Then CRASH. Usually I have a big meal after a run but this time I showered, hydrated, stretched, then ate. Then to my surprise I found myself bed-ridden and wanting to nap! So I napped!
JP's party was later in the day--I'm so excited for her!! I was loopy and tired at the party, I'm not very awake by 8pm on a normal day. Good think I napped.
Thursday, October 3, 2013
10.3 on 10-3!
RUN 90 mins and 10.3 miles
Really, I didn't plan that. I didn't realize the connection until I was in the truck driving home!
The first loop we ran the opposite direction from the usual. Gawds we're crazy people doing these sorts of things! The 1 mile splits here were closer to 9m/m.
The second part (last 3.something miles) I ran with just DC, a half loop in the park. The mile splits here were closer to 8m/m!
Really, I didn't plan that. I didn't realize the connection until I was in the truck driving home!
The first loop we ran the opposite direction from the usual. Gawds we're crazy people doing these sorts of things! The 1 mile splits here were closer to 9m/m.
The second part (last 3.something miles) I ran with just DC, a half loop in the park. The mile splits here were closer to 8m/m!
Wednesday, October 2, 2013
Running on the Sun/Riding on the Trainer
BIKE 20 miles in about 67 mins
I watched Running on the Sun (the first hour anyway) while doing a trainer ride. I hate riding indoors like this on a nice day, but it's now dark outside, this does save me time, and it's a more CV-effective workout.
Great movie so far, still don't know how it ends so for once I'll be surprised at the end of a movie :) Still don't think I could do a 100 miler. But you never know!
I watched Running on the Sun (the first hour anyway) while doing a trainer ride. I hate riding indoors like this on a nice day, but it's now dark outside, this does save me time, and it's a more CV-effective workout.
Great movie so far, still don't know how it ends so for once I'll be surprised at the end of a movie :) Still don't think I could do a 100 miler. But you never know!
Tuesday, October 1, 2013
TGP run
RUN 6.76 miles in 63 mins
My speed work ring leader called in sick, so I waited for the sun to come up before doing an out-n-back to TGP. I haven't run there in some time, so even though it's a well-tread route for me this was sorta new. To change it up, instead of the loop I turned around at 31 mins to come back.
This was the run in which a woman pulled her car through a stop sign intersection into my path. I hope that scratch my ring might have left on her hood lid rusts.
My speed work ring leader called in sick, so I waited for the sun to come up before doing an out-n-back to TGP. I haven't run there in some time, so even though it's a well-tread route for me this was sorta new. To change it up, instead of the loop I turned around at 31 mins to come back.
This was the run in which a woman pulled her car through a stop sign intersection into my path. I hope that scratch my ring might have left on her hood lid rusts.
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