RUN 12.75 miles in 2hrs, steady
BIKE 14 miles in 1 hrs, lazy and steady
I was considering doing this in FoPa, also considering a sammie R-B-R but decided on what you might call an open-faced sammie!
My only goal was to get it done, steady and even. No fade like I sometimes get. The other main goal was to test some new nutrition. Well, not really new, its from the PDA book, but new in that I'm not using it. I'm reviewing it to nail down my recovery nutrition. I really fade afterwards in energy and momentum. Is it nutrition?
In the 1st mins mins after the bike: smoothie of watermelon, BCAAs, salt, water and ice. Not the best flavor.
In the 2-3 hours after my goal was to eat good carbs and protein, but I ended up eating a real meal instead. So half the test done.
I wonder too how much the added fluids with the recovery drink help with this? Heh, can't hurt! I felt great afterwards, but unsatisfied most of the day.
Saturday, May 31, 2014
Thursday, May 29, 2014
Thursday TAD
RUN 10 miles in 1:23, 8:18m/m
SWIM 3400y in 1:15, 900-700-500 intervals
This was one of those mornings that kept changing. First I decide to run long, which made me run late. I should have started my run earlier. This was a great run, big group today and the return of RE! Usually when I finish the loop my pace drops on the final miles but this time it didn't. I maintained the pace and felt great.
Until I got to the truck. I was supposed to drive to the pool, but the Blerch excuses started rolling in fast. I did the mental math and realized that by the time I drove to the pool, swam, drove home, had brekkie, rode to work...it would be 1030-11am! Wow, can't do that. Then I had some odd abdominal cramp that lasted about 5 mins. Then I recalled how awful last week's swim felt after a great run. Then I remembered even IT commenting that swimming after running is hard for him.
Reasons? Or excuses? Either way. I wanted a strong and long swim, and not feeling good or fueled will not help that. I went home. Showered, brekkie, drove to work, then did the swim over lunch. This worked great!
The plan had a 900y swim, 700y swim, and 500y pull as the MS. I was tempted to make the 900 a 1000 TT (even though the efforts were 70-75%) but once I peaked at my lap counter and saw that I was going sloooww today I decided against it. Because really the only reason I wanted to do the 1000 was to get a new PR at that distance. Uh no. That wasn't going to happen today.
I was tired and getting sloppy. I also wasn't aggressively pushing off the wall due to some goggle leak issue. I was sipping on a gel (since this was was 4hrs after brekkie) and while I do credit the gel for keeping me going today, it certainly wasn't making me faster!
I was happy to finish. Not only was I tired, but I had to pee!! I felt better after this swim, I had a nice pleasant tired feeling. :)
My nutrition was messed up today. In fact, it's been messed up for a while now. I need to go back and review the PDA guidelines for structuring this. I read an overview of it yesterday and pointed out to me that I'm skipping steps - namely the easily digested recovery meal. If I'm eating real food too soon, and feeling sick for it...well...fix it!! I'm also eating too much before some workouts and feeling sick for it. I think it has to do with the increase in intensity the past few weeks, it's just not dialed in yet.
SWIM 3400y in 1:15, 900-700-500 intervals
This was one of those mornings that kept changing. First I decide to run long, which made me run late. I should have started my run earlier. This was a great run, big group today and the return of RE! Usually when I finish the loop my pace drops on the final miles but this time it didn't. I maintained the pace and felt great.
Until I got to the truck. I was supposed to drive to the pool, but the Blerch excuses started rolling in fast. I did the mental math and realized that by the time I drove to the pool, swam, drove home, had brekkie, rode to work...it would be 1030-11am! Wow, can't do that. Then I had some odd abdominal cramp that lasted about 5 mins. Then I recalled how awful last week's swim felt after a great run. Then I remembered even IT commenting that swimming after running is hard for him.
Reasons? Or excuses? Either way. I wanted a strong and long swim, and not feeling good or fueled will not help that. I went home. Showered, brekkie, drove to work, then did the swim over lunch. This worked great!
The plan had a 900y swim, 700y swim, and 500y pull as the MS. I was tempted to make the 900 a 1000 TT (even though the efforts were 70-75%) but once I peaked at my lap counter and saw that I was going sloooww today I decided against it. Because really the only reason I wanted to do the 1000 was to get a new PR at that distance. Uh no. That wasn't going to happen today.
I was tired and getting sloppy. I also wasn't aggressively pushing off the wall due to some goggle leak issue. I was sipping on a gel (since this was was 4hrs after brekkie) and while I do credit the gel for keeping me going today, it certainly wasn't making me faster!
I was happy to finish. Not only was I tired, but I had to pee!! I felt better after this swim, I had a nice pleasant tired feeling. :)
My nutrition was messed up today. In fact, it's been messed up for a while now. I need to go back and review the PDA guidelines for structuring this. I read an overview of it yesterday and pointed out to me that I'm skipping steps - namely the easily digested recovery meal. If I'm eating real food too soon, and feeling sick for it...well...fix it!! I'm also eating too much before some workouts and feeling sick for it. I think it has to do with the increase in intensity the past few weeks, it's just not dialed in yet.
Wednesday, May 28, 2014
Yay! Another outdoor ride!
BIKE 25 miles in 1:44, includes commute into work
SWIM 1700y in about 38 mins, short intervals, kicks, and drills
Woo-hoo another beautiful ride outside! It's funny to think that I was still so tempted to hop on the Bird and ride the trainer. On one hand, the trainer would have given me the opportunity to do the workout as specified (2x 20 mins at 90%) with no stoplights and downhill coasts. But on the other hand, this is the real thing. My race won't be a bump-free steady ride. Quantity vs quality.
My other reasons for riding a trainer were that my race bike has aero bars. But the Bird isn't my race bike either! Another was that I'd be done 'faster' and more efficiently. Doing it this way I saved time by including my commute. Reasons vs excuses.
OK so riding up Midland isn't terribly exciting. But it was way better than I expected in terms of traffic. In all that time, only one school bus gave me any worry whatsoever. I loved it! I could smell laundry in the drier while riding past apartments. Saw all kinds of exercises in FoPa. Nodded to other riders, both commuters and roadies. Waaaay better than more hours indoors on a trainer :)
The swim was later in the morning, another trip to the Y with the DH so I stuck to his time goals. I wanted to do 60-75 mins, but if that's what I want then I need to go on my own! Since this wasn't a 'quality' workout, I didn't worry it too much. The MS consisted of 20x75, odds as 50free/25kick and evens as 25free/25choice/25 free. I just rounded it up and did 10x150s by combining the odd and even set. I only finished 6 before the CD.
I was happy to see that an easy 50 only took 55 seconds or so. I felt the glide in the water. For once the pool felt warm. I thought about how working with Evolve has me focused on what I can do, and not everything I'm doing wrong!
SWIM 1700y in about 38 mins, short intervals, kicks, and drills
Woo-hoo another beautiful ride outside! It's funny to think that I was still so tempted to hop on the Bird and ride the trainer. On one hand, the trainer would have given me the opportunity to do the workout as specified (2x 20 mins at 90%) with no stoplights and downhill coasts. But on the other hand, this is the real thing. My race won't be a bump-free steady ride. Quantity vs quality.
My other reasons for riding a trainer were that my race bike has aero bars. But the Bird isn't my race bike either! Another was that I'd be done 'faster' and more efficiently. Doing it this way I saved time by including my commute. Reasons vs excuses.
OK so riding up Midland isn't terribly exciting. But it was way better than I expected in terms of traffic. In all that time, only one school bus gave me any worry whatsoever. I loved it! I could smell laundry in the drier while riding past apartments. Saw all kinds of exercises in FoPa. Nodded to other riders, both commuters and roadies. Waaaay better than more hours indoors on a trainer :)
The swim was later in the morning, another trip to the Y with the DH so I stuck to his time goals. I wanted to do 60-75 mins, but if that's what I want then I need to go on my own! Since this wasn't a 'quality' workout, I didn't worry it too much. The MS consisted of 20x75, odds as 50free/25kick and evens as 25free/25choice/25 free. I just rounded it up and did 10x150s by combining the odd and even set. I only finished 6 before the CD.
I was happy to see that an easy 50 only took 55 seconds or so. I felt the glide in the water. For once the pool felt warm. I thought about how working with Evolve has me focused on what I can do, and not everything I'm doing wrong!
Tuesday, May 27, 2014
Yay an outdoors ride!
RUN 8 miles in 70 mins, 2x 2400m at the track
#1 in 10:25
#2 in 10:50
BIKE 14.75 miles an hour
COMMUTE 3 miles home
So while I'm happy that I got outdoors, it came at the expense of mileage. Indoors I would have finished 17-ish miles! I know this is a good trade-off, but it still irks me.
A perfect morning for an early run, the overnight storms left the air humid and muggy but the clouds made for a pretty sky :) MK was at the track too, I got work up with her and get caught up on her latest news.
The 2x 2400's felt much better than last week's 2000's, which means I'm recovering nicely from the marathon. I had some moments in the later laps in which I felt that I could go even faster if my legs could turnover quick enough. I thought I'd fall if I tried. Is it a leg strength thing? Form? Either way, I felt like I could have gone faster!! Whoop, and an 8-miler!
The bike started with 45 mins doing loops of TGP. The plan called for 15 mins/5 mile 75% efforts and I roughed those in as best I could. Oh it felt good to be outside!! After a stop at home I headed to work, where I spent most of the day at my desk. But I get to go outside again to ride home! Yay!
#1 in 10:25
#2 in 10:50
BIKE 14.75 miles an hour
COMMUTE 3 miles home
So while I'm happy that I got outdoors, it came at the expense of mileage. Indoors I would have finished 17-ish miles! I know this is a good trade-off, but it still irks me.
A perfect morning for an early run, the overnight storms left the air humid and muggy but the clouds made for a pretty sky :) MK was at the track too, I got work up with her and get caught up on her latest news.
The 2x 2400's felt much better than last week's 2000's, which means I'm recovering nicely from the marathon. I had some moments in the later laps in which I felt that I could go even faster if my legs could turnover quick enough. I thought I'd fall if I tried. Is it a leg strength thing? Form? Either way, I felt like I could have gone faster!! Whoop, and an 8-miler!
The bike started with 45 mins doing loops of TGP. The plan called for 15 mins/5 mile 75% efforts and I roughed those in as best I could. Oh it felt good to be outside!! After a stop at home I headed to work, where I spent most of the day at my desk. But I get to go outside again to ride home! Yay!
Monday, May 26, 2014
Weak holiday swim
SWIM 1000y in about 25 mins
Happy Memorial Day! Came early this year, and now I think it's June. It's not. It's still May! What's the rush though, with 90 days until MiTi, I need all the time I can get.
Especially since my 2 mile swim 'race' is 2 weeks away and I've yet to find the motivation to spend time in the pool. I've been slacking since the marathon. Odd that swimming would take the longest to come back online when it doesn't use the legs! But I think it's more of a scheduling thing -- it's harder to get to the pool when you're catching up on life and/or off the normal schedule.
It was in that spirit that I swam this morning -- trying to keep to the schedule with a Monday swim. DH and I went together sorta late in the morning, this added to my sluggishness. I'm not as peppy around 9am as I am around 6am. SM and LC were there, and I just missed DC!
I did 100's -- mostly drills, pulls, really focused sets trying to find the 'catch' in the water. Can't really even call this a workout.
Two weeks until the Sun race. Two weeks! I know I can swim that far, but I don't want it to be a painful or miserable experience because I didn't prepare!
Happy Memorial Day! Came early this year, and now I think it's June. It's not. It's still May! What's the rush though, with 90 days until MiTi, I need all the time I can get.
Especially since my 2 mile swim 'race' is 2 weeks away and I've yet to find the motivation to spend time in the pool. I've been slacking since the marathon. Odd that swimming would take the longest to come back online when it doesn't use the legs! But I think it's more of a scheduling thing -- it's harder to get to the pool when you're catching up on life and/or off the normal schedule.
It was in that spirit that I swam this morning -- trying to keep to the schedule with a Monday swim. DH and I went together sorta late in the morning, this added to my sluggishness. I'm not as peppy around 9am as I am around 6am. SM and LC were there, and I just missed DC!
I did 100's -- mostly drills, pulls, really focused sets trying to find the 'catch' in the water. Can't really even call this a workout.
Two weeks until the Sun race. Two weeks! I know I can swim that far, but I don't want it to be a painful or miserable experience because I didn't prepare!
Sunday, May 25, 2014
Freeeeeeburg!
BIKE 65-ish miles in just under 4 hrs
RUN 3.2 miles in 30 mins
Yay my favorite Freeburg route! The Evolve group joined me (or I joined them, either way) for what was my first real long ride this season. Another beautiful day -- cloudy, light winds, cool temps. Almost makes it too easy!
I let myself get a little worked up over some stupid stuff early on, I'm sometimes still thinking like a club group events leader in that I want everyone to keep together, follow the rules, know the route, and be on time. So after a late start, a closed road, and 2 riders missing a turn I calmed down and settled in better. I know I need to focus on my ride, and do what I can to help everyone out. I'll get there.
As last year, I found some weakness on the hills. This will come back to me, as it did last year. I'm usually strong on the hills, so this bothered me a bit. I'll get there.
We rolled on and I loved the feeling of being on the bike again. So easy, so free. Free and easy Frea.
After a year off the long rides I was having some problems remembering the perfect nutrition plan I had previously. What I couldn't remember was how I set up me liquid nutrition?! I remember having a marked bottle that I diluted through the ride. How much did I drink per hour? Not sure then, today I did 100 calories per hour plus 150 calories of a bar. This worked, I felt good and zippy until just the last few miles, even more I was zippy enough that I took off on the brick run without taking a gel.
I almost didn't do the run. Well that's not true. I was maybe only 30% against doing it, pulling out the "I'm in recovery" excuse. But new rider JZ was also supposed to run, and in encouraging her to run I did the same for me! The run wasn't hard, only 30 mins. LC drove by and held out a chicken leg hand-up. lol, love it.
Great way to start my competitive season :)
RUN 3.2 miles in 30 mins
Yay my favorite Freeburg route! The Evolve group joined me (or I joined them, either way) for what was my first real long ride this season. Another beautiful day -- cloudy, light winds, cool temps. Almost makes it too easy!
I let myself get a little worked up over some stupid stuff early on, I'm sometimes still thinking like a club group events leader in that I want everyone to keep together, follow the rules, know the route, and be on time. So after a late start, a closed road, and 2 riders missing a turn I calmed down and settled in better. I know I need to focus on my ride, and do what I can to help everyone out. I'll get there.
As last year, I found some weakness on the hills. This will come back to me, as it did last year. I'm usually strong on the hills, so this bothered me a bit. I'll get there.
We rolled on and I loved the feeling of being on the bike again. So easy, so free. Free and easy Frea.
After a year off the long rides I was having some problems remembering the perfect nutrition plan I had previously. What I couldn't remember was how I set up me liquid nutrition?! I remember having a marked bottle that I diluted through the ride. How much did I drink per hour? Not sure then, today I did 100 calories per hour plus 150 calories of a bar. This worked, I felt good and zippy until just the last few miles, even more I was zippy enough that I took off on the brick run without taking a gel.
I almost didn't do the run. Well that's not true. I was maybe only 30% against doing it, pulling out the "I'm in recovery" excuse. But new rider JZ was also supposed to run, and in encouraging her to run I did the same for me! The run wasn't hard, only 30 mins. LC drove by and held out a chicken leg hand-up. lol, love it.
Great way to start my competitive season :)
Saturday, May 24, 2014
The first big weekend: swim, run, and bike!
SWIM about 1.2 miles in 50 mins?
RUN 10 miles in 1:40, 1 mile run and 1 min walk
BIKE 20 miles in 1:20 on the Katy with Puppy
Whoop to the first weekend in the competitive season! 9 weeks of this then a taper. Oh boy, that's coming up FAST.
The swim was my first test with my new sleeveless suit! It's a tight fit vertically, but a bit loose around the torso. The legs are great though, and that's a benefit for pulling it off. Besides if I went any smaller I'd have even worse camel-toe.
The water was maybe low 70's. To my surprise I waded right and took off swimming. None of my usual "warm up" or "get ready" routine. No mental prep I usually need for OWS. The first loop went smooth and after a brief rest so did the 2nd loop. Aside from so mild calf cramps it was maybe one of my best OWS ever?! Nice calm swimming, straight without wavering off course, limited sighting, no inhaled water. Nice!
The run was with TH and G, following his 1 mile run/1 min walk strategy. While I might have wanted to pick up the pace or skip the walk, in the end I really didn't. This felt good, relaxing, and I loved the company.
The ride was on the Katy with Puppy. The original plan was 30 mins out, but I felt good and rounded up to 10 miles out. This was pretty -- the cottonwood seeds were drifting slowly to the ground, butterflies danced around the trail, and 3 deer ran ahead of me for a few minutes.
Loved the day -- sunny, pretty, calm winds, nice temps. I'm feeling strong and ready for a long ride tomorrow.
Friday, May 23, 2014
Another ketchup post
Wednesday BIKE 70 mins and 20 miles, indoors, 2x15' at 20mph
STRENGTH 60 mins, 20 each of upper, core, and lower
COMMUTE 6 miles
Thursday RUN 6.6 miles in 55 mins, 8:20m/m
SWIM 1000y in 25 mins!
COMMUTE 6 miles
Friday COMMUTE 6 miles
How did this week get away from me? I'm going to use the "I'm still in recovery excuse" :)
Wednesday I was supposed to swim, but my morning was "disrupted" by a work meeting. I put that in quotes because a 9am meeting shouldn't disrupt my schedule! 9-freaking-am!? I just didn't have much flow that morning. I was originally going to do this ride on the MCT's, but again I blame the meeting. I had to be home for ADT to fix something, and after that I planned to swim at 3:30.
It stormed at 3:30. But I did get to the Y! Only to find the pool still closed! With no outlook of a swim (afternoon classes were about to begin). So I used that excuse next. I swore I'd swim Friday.
On the plus side, I did finally get to BRR to use my II gift cards on my new socks!
Thursday was the usual group run. I didn't think I had it in me, but I managed a great pace. It sure didn't feel like 8:20's, felt more like 9:30's. I headed directly to the pool, and after talking to D about the upcoming race, I hopped in. My plan included a 3x (100 swim, 100 pull, 100 kick) set. That's about as far as I got. I felt awful. No motivation, no desire, no energy. I pushed to the 1000y yard mark, saw the time, and threw in the towel. I swore I'd swim Friday. For the rest of the day, I felt awful. Tired, wore out, and no energy.
I met a woman at the end of my swim -- Jara -- 71yo and looking to do her first half iron! She's training for NT this summer, and was hoping to get an MDot tattoo if she did a 70.3. Inspiring!
Friday. I didn't swim. I took the day off and benefited from it! I felt awake and energetic.
STRENGTH 60 mins, 20 each of upper, core, and lower
COMMUTE 6 miles
Thursday RUN 6.6 miles in 55 mins, 8:20m/m
SWIM 1000y in 25 mins!
COMMUTE 6 miles
Friday COMMUTE 6 miles
How did this week get away from me? I'm going to use the "I'm still in recovery excuse" :)
Wednesday I was supposed to swim, but my morning was "disrupted" by a work meeting. I put that in quotes because a 9am meeting shouldn't disrupt my schedule! 9-freaking-am!? I just didn't have much flow that morning. I was originally going to do this ride on the MCT's, but again I blame the meeting. I had to be home for ADT to fix something, and after that I planned to swim at 3:30.
It stormed at 3:30. But I did get to the Y! Only to find the pool still closed! With no outlook of a swim (afternoon classes were about to begin). So I used that excuse next. I swore I'd swim Friday.
On the plus side, I did finally get to BRR to use my II gift cards on my new socks!
Thursday was the usual group run. I didn't think I had it in me, but I managed a great pace. It sure didn't feel like 8:20's, felt more like 9:30's. I headed directly to the pool, and after talking to D about the upcoming race, I hopped in. My plan included a 3x (100 swim, 100 pull, 100 kick) set. That's about as far as I got. I felt awful. No motivation, no desire, no energy. I pushed to the 1000y yard mark, saw the time, and threw in the towel. I swore I'd swim Friday. For the rest of the day, I felt awful. Tired, wore out, and no energy.
I met a woman at the end of my swim -- Jara -- 71yo and looking to do her first half iron! She's training for NT this summer, and was hoping to get an MDot tattoo if she did a 70.3. Inspiring!
Friday. I didn't swim. I took the day off and benefited from it! I felt awake and energetic.
Tuesday, May 20, 2014
BIKE 20 miles in 72 mins, 6x8 mins (2 min) at moderately hard
RUN 5.75 miles in 48 mins, 2x2000m (400m) at 85%
COMMUTE 6 miles on Puppy
The bike was just a get-it-done, burn the legs up some but not too much.
The run was the goal of the day. #1 took 8:59 (7:11 m/m); #2 was 8:50 (7:04 m/m). Whoop! Not bad for 10 days out of a marathon!
It was a beautiful morning! When I let the dog out it was a still, calm, perfect-temp day. The temp at which you don't notice the temperature. Sunny, clear, perfect!
I went straight from the bike to the run, I didn't even change clothes! This is notable because I usually wear crappy clothes indoors, figuring I can wear them out and "save" my good clothes as much as possible. In the first quarter mile, I wasn't feeling all that energetic. Looking back, I have to wonder if it's a nutrition thing? If I fueled on the bike instead of before the bike -- would I carry better energy into the run? Or is it my recent 'depression' of feelings and energy?
This low energy carried all the way to the track and through the WU I began to feel more awake. It's a funny feeling hard to describe -- part of me wants to quit but not for any definite reason. This is The Blerch. Then there's a part of me that could do this all day long. This would be The Bee. These two are at odds with each other. Usually The Bee wins. For the past week though, The Blerch was winning. I don't think The Blerch likes being kicked to the curb.
But I'm happy to say in follow-up to some of yesterday's lamenting about Monsters and Blerches that The Bee won last night! I kept it together and ignored the fat little shit. One day down... I expect that once I get back into the swing of things, I'll start feeling better on a consistent basis and leave the up/down feelings behind.
RUN 5.75 miles in 48 mins, 2x2000m (400m) at 85%
COMMUTE 6 miles on Puppy
The bike was just a get-it-done, burn the legs up some but not too much.
The run was the goal of the day. #1 took 8:59 (7:11 m/m); #2 was 8:50 (7:04 m/m). Whoop! Not bad for 10 days out of a marathon!
It was a beautiful morning! When I let the dog out it was a still, calm, perfect-temp day. The temp at which you don't notice the temperature. Sunny, clear, perfect!
I went straight from the bike to the run, I didn't even change clothes! This is notable because I usually wear crappy clothes indoors, figuring I can wear them out and "save" my good clothes as much as possible. In the first quarter mile, I wasn't feeling all that energetic. Looking back, I have to wonder if it's a nutrition thing? If I fueled on the bike instead of before the bike -- would I carry better energy into the run? Or is it my recent 'depression' of feelings and energy?
This low energy carried all the way to the track and through the WU I began to feel more awake. It's a funny feeling hard to describe -- part of me wants to quit but not for any definite reason. This is The Blerch. Then there's a part of me that could do this all day long. This would be The Bee. These two are at odds with each other. Usually The Bee wins. For the past week though, The Blerch was winning. I don't think The Blerch likes being kicked to the curb.
But I'm happy to say in follow-up to some of yesterday's lamenting about Monsters and Blerches that The Bee won last night! I kept it together and ignored the fat little shit. One day down... I expect that once I get back into the swing of things, I'll start feeling better on a consistent basis and leave the up/down feelings behind.
Monday, May 19, 2014
Start Planning. And Get Doing!
OK I'm back and in a better mood.
And I'm an hour away from facing the Monster again, I expect to do OK, but we'll see. Hate that guy.
Anyway, I've reviewed some recent times and started setting goals. This will be an ongoing post until completed, but here's what I have so far.
SWIM:
1. Get the 500y TT under 9 minutes. That's 18 seconds, or about 2 seconds per lap. Heck, flip turns alone might make that a lot easier.
2. Nail the 2.? mile swim coming up in early June. Goal time?
3. Nail the 2.4 miles swim, if I do it, in later June.
BIKE:
1. GET OUTSIDE!
2. Start practicing race pace, which I'm hoping will be around 20 mph (at least for the half). You may have to go this alone.
3. Identify key 100 mile rides and get on board for them.
RUN:
1. Nail a 10K PR, I have an option for Memorial Day and for Fourth of July. Do both?
2. Get back into long runs, don't let the marathon fitness go.
3. Do more brick runs, and make them hard brick runs. At least one a week.
RACING:
1. Start practicing bike fluids nutrition, there's ZERO of that so far this year.
2. Get the half iron distance UNDER 5:30 at Cutting Edge (mid-late June) with a 40 mins swim, 2:45 bike, and 1:50-ish run.
3. Start studying the MiTi and B2B courses, find local simulations.
LIFE IN GENERAL:
1. Plan the morning and afternoons better so as to not lose so much time
2. Keep in touch with friends and family, you need them
3. Wrangle in the Monster and step on it's stupid head once and for all.
And I'm an hour away from facing the Monster again, I expect to do OK, but we'll see. Hate that guy.
Anyway, I've reviewed some recent times and started setting goals. This will be an ongoing post until completed, but here's what I have so far.
SWIM:
1. Get the 500y TT under 9 minutes. That's 18 seconds, or about 2 seconds per lap. Heck, flip turns alone might make that a lot easier.
2. Nail the 2.? mile swim coming up in early June. Goal time?
3. Nail the 2.4 miles swim, if I do it, in later June.
BIKE:
1. GET OUTSIDE!
2. Start practicing race pace, which I'm hoping will be around 20 mph (at least for the half). You may have to go this alone.
3. Identify key 100 mile rides and get on board for them.
RUN:
1. Nail a 10K PR, I have an option for Memorial Day and for Fourth of July. Do both?
2. Get back into long runs, don't let the marathon fitness go.
3. Do more brick runs, and make them hard brick runs. At least one a week.
RACING:
1. Start practicing bike fluids nutrition, there's ZERO of that so far this year.
2. Get the half iron distance UNDER 5:30 at Cutting Edge (mid-late June) with a 40 mins swim, 2:45 bike, and 1:50-ish run.
3. Start studying the MiTi and B2B courses, find local simulations.
LIFE IN GENERAL:
1. Plan the morning and afternoons better so as to not lose so much time
2. Keep in touch with friends and family, you need them
3. Wrangle in the Monster and step on it's stupid head once and for all.
Stop Wishing. Start Doing.
SWIM: 1500 yards in an hour, time dedicated to drills
And so begins the Competitive Season.
I'm writing part of this in the morning, and what a morning already. A few observations:
1. I've kicked the Monster out. If he knocks again, I ain't answering. I've said that before, and I've failed. But I'm messing myself up, psychologically and physiologically. I did some reading on it last night, it is having an effect on me and perpetuates a cycle of up/down/up/down. Time to get off that ride.
2. Speaking of messing myself up, the damage is becoming apparent. I'm doubting myself, making poor choices, distracted, and low-motivation. Things aren't fitting together, if ya know what I mean.
3. I'm doing, then thinking. I need to reverse that. Think, then do. Think it through, consider the options and consequences, then act on it.
The swim today was so-so. I didn't time anything. I didn't finish the drills. I didn't try very hard. I made excuses. I came home and had a good brekkie that devolved into a EatMoarBad and waste of time. Now I'm in a hard-on-myself mood that I need to snap out of.
So my plan is to come back later today with a more positive post that outlines the goals for the Competitive Season!
And so begins the Competitive Season.
I'm writing part of this in the morning, and what a morning already. A few observations:
1. I've kicked the Monster out. If he knocks again, I ain't answering. I've said that before, and I've failed. But I'm messing myself up, psychologically and physiologically. I did some reading on it last night, it is having an effect on me and perpetuates a cycle of up/down/up/down. Time to get off that ride.
2. Speaking of messing myself up, the damage is becoming apparent. I'm doubting myself, making poor choices, distracted, and low-motivation. Things aren't fitting together, if ya know what I mean.
3. I'm doing, then thinking. I need to reverse that. Think, then do. Think it through, consider the options and consequences, then act on it.
The swim today was so-so. I didn't time anything. I didn't finish the drills. I didn't try very hard. I made excuses. I came home and had a good brekkie that devolved into a EatMoarBad and waste of time. Now I'm in a hard-on-myself mood that I need to snap out of.
So my plan is to come back later today with a more positive post that outlines the goals for the Competitive Season!
Sunday, May 18, 2014
Monsterous Recovery
Thurs RUN 2.6 mile in 25 mins
Sat BIKE 25.5 mile indoors in 80 mins, 2x27 mins
Sun RUN 6 miles in 53 mins
This was an awful recovery week. I knew it was awful during the week, and looking back on it now it's even more clear. What went wrong? And what can I take forward to my MiTi to B2B recovery time?
It was as if all the willpower I needed for the week was expended in the marathon. I didn't foam roll or stretch. Hence, my legs and hips got sore, tight, and didn't come back quickly. I let my nutrition be a "whatever I craved" type of plan, and ended up just feeling low-energy and up/down.
Worst off, I let the Monsters back in. They were already in, but they settled in. The negativity and distractedness that comes with them ruled the week. I had plans to kick them out after the marathon, but like I said, it was as if my willpower was gone.
It's a form of The Blerch, really. The side of me (of anybody) that would rather take the easy road. But this Blerch is nasty, negative, and neglectful of anything good.
I came across a quote on SM's Evolve page -- Stop Wishing. Start Doing.
Tomorrow begins the Competitive Season of the training plan. Turn the page. Start Doing.
Sat BIKE 25.5 mile indoors in 80 mins, 2x27 mins
Sun RUN 6 miles in 53 mins
This was an awful recovery week. I knew it was awful during the week, and looking back on it now it's even more clear. What went wrong? And what can I take forward to my MiTi to B2B recovery time?
It was as if all the willpower I needed for the week was expended in the marathon. I didn't foam roll or stretch. Hence, my legs and hips got sore, tight, and didn't come back quickly. I let my nutrition be a "whatever I craved" type of plan, and ended up just feeling low-energy and up/down.
Worst off, I let the Monsters back in. They were already in, but they settled in. The negativity and distractedness that comes with them ruled the week. I had plans to kick them out after the marathon, but like I said, it was as if my willpower was gone.
It's a form of The Blerch, really. The side of me (of anybody) that would rather take the easy road. But this Blerch is nasty, negative, and neglectful of anything good.
I came across a quote on SM's Evolve page -- Stop Wishing. Start Doing.
Tomorrow begins the Competitive Season of the training plan. Turn the page. Start Doing.
Tuesday, May 13, 2014
Another rest day
NOTHING!
Nothing today but walking the dog. Still tired and achy, but less so. I'm tempted to try a trainer ride tomorrow.
Why am I typing a post about nothing? LOL. Maybe because I'm still so happy, still euphoric, and still smiling. Especially when I hear my name was announced on the radio back home!!
Nothing today but walking the dog. Still tired and achy, but less so. I'm tempted to try a trainer ride tomorrow.
Why am I typing a post about nothing? LOL. Maybe because I'm still so happy, still euphoric, and still smiling. Especially when I hear my name was announced on the radio back home!!
Monday, May 12, 2014
Evolve Swim: Happily Fatigued
SWIM somewhere just under an hour, 1700y
To my surprise I was able to wake up this morning and make it to the swim. But once I got to the swim, I found I didn't have much in the way of energy! After just 50y I was gasping for breath, and after 100 I needed to stop. SM let me use the pull buoy to rest my legs. I took her up on the offer about half way through.
The session was 500's, I did 300's for everyone else's 500. There was no need to rush, no need to overdo it, no need to keep up. I proved last week that my swimming is going just fine with that 500y PR. The goal right now is to modify the week to fit a goal of RECOVERY.
I'm feeling good, my legs are swollen and achy but no specific pains. My appetite is coming back, and my hydration is great. Today my body was in "water dump" phase - seems all that extra water from over the weekend is just being flushed out!
To my surprise I was able to wake up this morning and make it to the swim. But once I got to the swim, I found I didn't have much in the way of energy! After just 50y I was gasping for breath, and after 100 I needed to stop. SM let me use the pull buoy to rest my legs. I took her up on the offer about half way through.
The session was 500's, I did 300's for everyone else's 500. There was no need to rush, no need to overdo it, no need to keep up. I proved last week that my swimming is going just fine with that 500y PR. The goal right now is to modify the week to fit a goal of RECOVERY.
I'm feeling good, my legs are swollen and achy but no specific pains. My appetite is coming back, and my hydration is great. Today my body was in "water dump" phase - seems all that extra water from over the weekend is just being flushed out!
Saturday, May 10, 2014
Starved Rock Country Marathon Race Report
RUN 26.2 miles in 3:45:05!
27th/215 overall field
5th/99 females
1st/22 F35-39
WHOOOP A 21 MINUTE PR and THE PERFECT day for a race!
So much to say...where to begin?
My goals, starting with the bottom tier:
4. Finish
3. Sub 4
2. 3:45
1. Podium
1+. BQ (I didn't train for a BQ time of 3:40, but that's what dreams are for right?!)
Friday I rested - I didn't do the short run or commute to work. I had errands to run and a long drive home. My nutrition seemed random, but I stuck to my favorite pre-race of plain chicken breast and the sweet potato/protein batter stuff I've been using for the past year. By the end of the night, I wasn't at all hungry and probably ate too much. But hydration -- dammit! -- I got low on water I think and had to play some catch up in the evening.
Saturday morning - up and at it on time, everything was set out and ready to go. Coffee, more sweet potato/egg white stuff (threw some away, too much), and out the door! Dad gave me a ride to the race and thanks to some running-late-to-his-shift sheriff we had a minor detour to make into town. But otherwise a beautiful morning - cool, bright sunrise, clear, and calm. It was in the low 50's at the start. I was not nervous, but I was on edge a bit. This was a big test for me, and so I had some nerves about what the day held in store. The pre-race crowd was quiet, and it felt odd not knowing other athletes there. I'm glad Dad was there, it was calming to have someone to talk to :)
The pre-race music included U2's Where The Streets Have No Name (from 2012 CDA finish!) and Journey's Don't Stop Believin'! Yay! We lined up, had some minor delay from the course, and after much fussing with my laces and hat and shirt and all else -- we were off!!
My plan was to break the race into 4 segments. The report will follow that format.
Miles 1-7: We headed out of town and over the bridge, then out onto Rt 71. These first miles were flat and the most crowded. Soon enough we were out of town and it was QUIET. Sorta lonely too. But in the 2nd mile I met another runner who did MiTi last year! I chatted with another runner wearing a GoPro (I'm on YouTube!). And that was about it. To my surprise, my hips started to hurt in the first few miles. I'm not sure why. I was running 8:20 averages in this section. On time, but maybe a bit fast. The river was to the right - calm and shiny water that was almost unnoticed. The lilacs all smelled so wonderful on this stretch :)
Miles 7-12: The hills! But first past Lone Point Shelter where I used to bring books to read on the boat launch while in jr college. From this I picked the race song -- see below. Dimmick Hill was being called "Murder Hill" by the GoPro guy, and it was all of 0.4 miles long. And not too bad really, I was able to run the entire thing. I didn't lose much time at all, and before I knew it I was heading down the next hill. I could hear the waterfalls running along the roadway, I felt the wind cool me off in the down hills, I felt the pull of gravity on the uphills, it all felt so good. The hills into the SR Park then up and over the bridge all came and went, and after they were gone I missed them. Saw a few great signs around mile 8. "Run like a starving Indian is chasing you!" (potentially offensive, but funny!). And "There will come a day when you can no longer run. Today is not that day". Oh, a wonderful quote! Reminds me of Lord Of The Rings :)
Mile 12-13: Bonus segment -- as I came down the hill off the bridge I could hear COWBELL!! My family was at the bottom to cheer me on. I swung wide for a high-5 and took off on Dee Bennett.
Miles 13-20: Flat, flat, flat. In this segment my mind started to slow a bit (EAT MORE!) and I lost some time. But not much. I slowed to about 8:30-8:40 miles. I did a potty stop around 15, started pushing more nutrition (EFS every 45 mins), and drinking more. My hips by this point were really starting to hurt. Sometimes left, sometimes right, sometimes both. I wasn't sure of the cause, but I was reasonably sure it wasn't a specific injury, as the pain seemed to come and go. One theory was running on the cambered road, so I tried running the top then the bottom at times, but no luck in finding a pattern for it. Don't get me wrong, this was a pretty stretch of road! And I didn't suffer that much. But the battle of mind vs body started here, thankfully body won. I didn't walk except a few steps in the aid stations.
Miles 20-finish: Finally back into town! I'd hoped for more cheering, I got some, but not much. Thank you to all the people who came out - you all helped keep me going! I had my double-caff gel around mile 21 and thought back to my two previous road marathons in which I hit the wall around mile 22. No such this time around. My mind wanted to stop, by body didn't. If anything, I sped up! A volunteer around mile 24 said I was the 5th or 6th woman. WHAT?! I didn't buy it until another volunteer shortly after that said the same. WHAT!?!?! Don't tell me that -- I'll just get my HR all worked up over it!!
I wasn't familiar with the last 2-3 miles, I'd never been in this part of town before. I passed some wonderful old houses and another great sign: "Abe Ran Here". Really, I asked? And she answered: Yeah, for Senate!! LOL. I laughed so hard I nearly tripped and high-5'd her. Best sign!
By this point, my legs were wobbly and I was really worried about tripping. But SHUT UP LEGS and keep running. I'm back to 8:20 pace miles now and looking at every chance for where the finish would be along the last, long, and straight mile. I came up along another runner I'd chatted with in the 3rd segment. We cheered each other on before I lost him at an aid station. More, more, more --Where's The Finish Dammit?!
I was watching my time, 3:40 came and went, but 3:45 was still attainable. Push. More. GoGoGo!! And WOOHOO I did it!
I must have looked like hell after I stopped, finish line volunteers kept asking if I was OK. I'm thinking -- for the past 26 miles everyone's telling me how great I look, heck with this I'm going back out there! But I was wobbly, bent over, exhausted, and happy. It was only later that I learned I was indeed the 6th female and also the 1st in my division. [I moved up into 5th OA female after some bib problems were sorted out].
Recovery: I walked, drank water, ate a little, but didn't sit or rest and eat a meal until hours later. My hips still hurt, especially the left one, but I was mobile and still able to stay awake. I briefly napped with my feet up, kept pushing food down, and did pretty good the rest of the day. Smiling the whole time too :)
No regrets, nothing I'd change. Perfect day!
27th/215 overall field
5th/99 females
1st/22 F35-39
WHOOOP A 21 MINUTE PR and THE PERFECT day for a race!
So much to say...where to begin?
My goals, starting with the bottom tier:
4. Finish
3. Sub 4
2. 3:45
1. Podium
1+. BQ (I didn't train for a BQ time of 3:40, but that's what dreams are for right?!)
Friday I rested - I didn't do the short run or commute to work. I had errands to run and a long drive home. My nutrition seemed random, but I stuck to my favorite pre-race of plain chicken breast and the sweet potato/protein batter stuff I've been using for the past year. By the end of the night, I wasn't at all hungry and probably ate too much. But hydration -- dammit! -- I got low on water I think and had to play some catch up in the evening.
Saturday morning - up and at it on time, everything was set out and ready to go. Coffee, more sweet potato/egg white stuff (threw some away, too much), and out the door! Dad gave me a ride to the race and thanks to some running-late-to-his-shift sheriff we had a minor detour to make into town. But otherwise a beautiful morning - cool, bright sunrise, clear, and calm. It was in the low 50's at the start. I was not nervous, but I was on edge a bit. This was a big test for me, and so I had some nerves about what the day held in store. The pre-race crowd was quiet, and it felt odd not knowing other athletes there. I'm glad Dad was there, it was calming to have someone to talk to :)
The pre-race music included U2's Where The Streets Have No Name (from 2012 CDA finish!) and Journey's Don't Stop Believin'! Yay! We lined up, had some minor delay from the course, and after much fussing with my laces and hat and shirt and all else -- we were off!!
My plan was to break the race into 4 segments. The report will follow that format.
Miles 1-7: We headed out of town and over the bridge, then out onto Rt 71. These first miles were flat and the most crowded. Soon enough we were out of town and it was QUIET. Sorta lonely too. But in the 2nd mile I met another runner who did MiTi last year! I chatted with another runner wearing a GoPro (I'm on YouTube!). And that was about it. To my surprise, my hips started to hurt in the first few miles. I'm not sure why. I was running 8:20 averages in this section. On time, but maybe a bit fast. The river was to the right - calm and shiny water that was almost unnoticed. The lilacs all smelled so wonderful on this stretch :)
Miles 7-12: The hills! But first past Lone Point Shelter where I used to bring books to read on the boat launch while in jr college. From this I picked the race song -- see below. Dimmick Hill was being called "Murder Hill" by the GoPro guy, and it was all of 0.4 miles long. And not too bad really, I was able to run the entire thing. I didn't lose much time at all, and before I knew it I was heading down the next hill. I could hear the waterfalls running along the roadway, I felt the wind cool me off in the down hills, I felt the pull of gravity on the uphills, it all felt so good. The hills into the SR Park then up and over the bridge all came and went, and after they were gone I missed them. Saw a few great signs around mile 8. "Run like a starving Indian is chasing you!" (potentially offensive, but funny!). And "There will come a day when you can no longer run. Today is not that day". Oh, a wonderful quote! Reminds me of Lord Of The Rings :)
Mile 12-13: Bonus segment -- as I came down the hill off the bridge I could hear COWBELL!! My family was at the bottom to cheer me on. I swung wide for a high-5 and took off on Dee Bennett.
Miles 13-20: Flat, flat, flat. In this segment my mind started to slow a bit (EAT MORE!) and I lost some time. But not much. I slowed to about 8:30-8:40 miles. I did a potty stop around 15, started pushing more nutrition (EFS every 45 mins), and drinking more. My hips by this point were really starting to hurt. Sometimes left, sometimes right, sometimes both. I wasn't sure of the cause, but I was reasonably sure it wasn't a specific injury, as the pain seemed to come and go. One theory was running on the cambered road, so I tried running the top then the bottom at times, but no luck in finding a pattern for it. Don't get me wrong, this was a pretty stretch of road! And I didn't suffer that much. But the battle of mind vs body started here, thankfully body won. I didn't walk except a few steps in the aid stations.
Miles 20-finish: Finally back into town! I'd hoped for more cheering, I got some, but not much. Thank you to all the people who came out - you all helped keep me going! I had my double-caff gel around mile 21 and thought back to my two previous road marathons in which I hit the wall around mile 22. No such this time around. My mind wanted to stop, by body didn't. If anything, I sped up! A volunteer around mile 24 said I was the 5th or 6th woman. WHAT?! I didn't buy it until another volunteer shortly after that said the same. WHAT!?!?! Don't tell me that -- I'll just get my HR all worked up over it!!
I wasn't familiar with the last 2-3 miles, I'd never been in this part of town before. I passed some wonderful old houses and another great sign: "Abe Ran Here". Really, I asked? And she answered: Yeah, for Senate!! LOL. I laughed so hard I nearly tripped and high-5'd her. Best sign!
By this point, my legs were wobbly and I was really worried about tripping. But SHUT UP LEGS and keep running. I'm back to 8:20 pace miles now and looking at every chance for where the finish would be along the last, long, and straight mile. I came up along another runner I'd chatted with in the 3rd segment. We cheered each other on before I lost him at an aid station. More, more, more --Where's The Finish Dammit?!
I was watching my time, 3:40 came and went, but 3:45 was still attainable. Push. More. GoGoGo!! And WOOHOO I did it!
I must have looked like hell after I stopped, finish line volunteers kept asking if I was OK. I'm thinking -- for the past 26 miles everyone's telling me how great I look, heck with this I'm going back out there! But I was wobbly, bent over, exhausted, and happy. It was only later that I learned I was indeed the 6th female and also the 1st in my division. [I moved up into 5th OA female after some bib problems were sorted out].
Recovery: I walked, drank water, ate a little, but didn't sit or rest and eat a meal until hours later. My hips still hurt, especially the left one, but I was mobile and still able to stay awake. I briefly napped with my feet up, kept pushing food down, and did pretty good the rest of the day. Smiling the whole time too :)
No regrets, nothing I'd change. Perfect day!
Thursday, May 8, 2014
Ketchup on Sleep
RUN
SWIM
COMMUTE 6 miles
The run and swim were planned, but I think I'm skipping them. Too many errands before tomorrow, and I'm finally feeling the benefits of tapering. I went to bed earlier last night and turned off all alarms so I'd sleep in. I was getting short on sleep, cumulative from traveling and the last few nights of being off schedule.
So I slept from 9pm to 6am, with a brief wake-up around 2am. Ahhhh, I do feel much better today! On the ride into work, I had a Beavis moment where I was saying "I need taper for my bunghole". LOL.
SWIM
COMMUTE 6 miles
The run and swim were planned, but I think I'm skipping them. Too many errands before tomorrow, and I'm finally feeling the benefits of tapering. I went to bed earlier last night and turned off all alarms so I'd sleep in. I was getting short on sleep, cumulative from traveling and the last few nights of being off schedule.
So I slept from 9pm to 6am, with a brief wake-up around 2am. Ahhhh, I do feel much better today! On the ride into work, I had a Beavis moment where I was saying "I need taper for my bunghole". LOL.
Wednesday, May 7, 2014
Evolve My Swim: 500y PR!!!!!!!!!!!!
BIKE 1hr and 17.5 miles, some intervals at 75%
SWIM 1hr and 2400y, with a 500y TT in 9:17
COMMUTE 6 miles
The bike was boring, so Ima gonna skip talking about it.
I wanna talk about the swim! So I'm still feeling tired and sluggish, and I had yet another morning of falling off my schedule. At least I got to the bike at a decent time, but I was running an hour later than planned. I bike to work, got a few things done, then headed to the pool. Due to the schedule change-up, my nutrition was out of whack and my stomach was growling. I knew the fuel was on-board, but that empty feeling still isn't pleasant.
Today's plan was to make up for Monday's missed Evolve swim. I've heard that everyone improved on their 500y TT time from late March and I had a feeling I was the only swimmer left to report in. So I used the workout SM sent me with some mods. My WU was a 400, I alternated swim-pull-swim-pull using each 100 to try to figure out what about the pull I need to bring into my swim, since my pull is so much better. Then 4x50 as drill/swim. I did 2 as getting my butt-higher and 2 as eyes-up. Ironically the eyes-up swim means butt-down. Then 4x50 fast.
Now for the TT! I'm still not terribly fired up or feeling sparky for this. But in the last few laps of the WU, I heard a song from JM's Savageman workout CD, I knew the song but not the singer, title, or most of the lyrics. But it goes "hey, don't write yourself off yet, it's only in your head you feel this down...just do your best, do everything you can..." Perfect song! (I also heard that stupid "So Happy" song that I hate, I'm so sick of hearing that song, so that's not going into the songlist!). My goal here is to beat my previous time of 10:25 and maybe get a sub-10 500y time.
Push off and start the clock! I'm terribly mindful of counting the laps, fearing that if the time was way unexpected I'd blame a skipped or added lap. The first 5 slide right by, and although I debate getting a split time, I don't. A problem recently in my longer intervals is that I do positive splits -- slowing down as the set gets longer. I'm less focused, my form falls off, and I can notably feel the slowing pace. Not today, I'm rocking the laps, boom boom boom.
So when I finish and see the time of 9:17:85 -- I don't believe it! I skipped a lap!?!? No, I counted! But...but...a WHOLE MINUTE? One way to test this, I need to do another 100 at the same pace right now. Off I go. I mess up the turns, I'm so distracted and doing the mental math.
I did the 100y in 1:48?! WTH?!?!?!? SERIOUSLY!?! No way I miscounted, so the time above is REAL. I took 1:08 off my 500 time, it works out to a 1:51 pace for the 100y!!! HOLY CRAP.
The rest of the swim felt messy, I was smiling and sluggy at the same time. But I got it done and scooted back to work.
OMG!! Now I'm planning out a sub-9! Flip turns alone might help there :)
SWIM 1hr and 2400y, with a 500y TT in 9:17
COMMUTE 6 miles
The bike was boring, so Ima gonna skip talking about it.
I wanna talk about the swim! So I'm still feeling tired and sluggish, and I had yet another morning of falling off my schedule. At least I got to the bike at a decent time, but I was running an hour later than planned. I bike to work, got a few things done, then headed to the pool. Due to the schedule change-up, my nutrition was out of whack and my stomach was growling. I knew the fuel was on-board, but that empty feeling still isn't pleasant.
Today's plan was to make up for Monday's missed Evolve swim. I've heard that everyone improved on their 500y TT time from late March and I had a feeling I was the only swimmer left to report in. So I used the workout SM sent me with some mods. My WU was a 400, I alternated swim-pull-swim-pull using each 100 to try to figure out what about the pull I need to bring into my swim, since my pull is so much better. Then 4x50 as drill/swim. I did 2 as getting my butt-higher and 2 as eyes-up. Ironically the eyes-up swim means butt-down. Then 4x50 fast.
Now for the TT! I'm still not terribly fired up or feeling sparky for this. But in the last few laps of the WU, I heard a song from JM's Savageman workout CD, I knew the song but not the singer, title, or most of the lyrics. But it goes "hey, don't write yourself off yet, it's only in your head you feel this down...just do your best, do everything you can..." Perfect song! (I also heard that stupid "So Happy" song that I hate, I'm so sick of hearing that song, so that's not going into the songlist!). My goal here is to beat my previous time of 10:25 and maybe get a sub-10 500y time.
Push off and start the clock! I'm terribly mindful of counting the laps, fearing that if the time was way unexpected I'd blame a skipped or added lap. The first 5 slide right by, and although I debate getting a split time, I don't. A problem recently in my longer intervals is that I do positive splits -- slowing down as the set gets longer. I'm less focused, my form falls off, and I can notably feel the slowing pace. Not today, I'm rocking the laps, boom boom boom.
So when I finish and see the time of 9:17:85 -- I don't believe it! I skipped a lap!?!? No, I counted! But...but...a WHOLE MINUTE? One way to test this, I need to do another 100 at the same pace right now. Off I go. I mess up the turns, I'm so distracted and doing the mental math.
I did the 100y in 1:48?! WTH?!?!?!? SERIOUSLY!?! No way I miscounted, so the time above is REAL. I took 1:08 off my 500 time, it works out to a 1:51 pace for the 100y!!! HOLY CRAP.
The rest of the swim felt messy, I was smiling and sluggy at the same time. But I got it done and scooted back to work.
OMG!! Now I'm planning out a sub-9! Flip turns alone might help there :)
Tuesday, May 6, 2014
Tuesday TwoADay
RUN 5 miles in 44 mins, middle miles at race pace
BIKE 16.5 miles in 60 mins, afternoon and ez
BIKE 16.5 miles in 60 mins, afternoon and ez
COMMUTE 6 miles bike
This was a messed-up morning in the end, I did the run in the am then the bike in the pm. I had plans to do the bike first, then the bike on the way to work, then the bike over lunch, then the bike on the way home...then I ended up doing it indoors later in the evening. I started at 730pm!
I'm not feeling all that great, guess I'm still recovering from the travels. I only have a few more days to recover then get back on track! Marathon THIS Saturday!
My energy, willpower, and spark are low. Kinda worrying, but at least I didn't get my usual TAD stomach upset!
Sunday, May 4, 2014
Ketchup Post
Been traveling!
Weds BIKE 26 mi and 90 mins. Didn't write it down, and can't remember!
Thurs traveling
Fri DAY OFF
Sat RUN 8.5 miles in about 8.5 miles and 90 mins
Sun traveling
Talk about a forced taper! I'll focus on Fri and Sat.
I was going to run Friday, but realized I was very dehydrated and opted for Saturday. Bad me for getting dehydrated! But my morning plans also messed up by getting too focused on my foods for the day, cutting veggies, and prepping stuff so we wouldn't have a repeat of the previous night's 'late to bed because dinner wasn't ready problem'.
Saturday went like planned. Up, prep, and out. The first mile was a steep, rutted, gravely downhill, best done at a cautious walk! I didn't bring my garmin so I was winging it. I did however have a planned route on a local trail that turned out to be blocked, not only by a closed gate but also by at least 4 signs warning me to not trespass or enter without a permit.
Well, the highway doesn't need a permit! So I ran along that, out-n-backed to a neighbors house, back to the highway for an out-n-back, then onto the gravel fire road at the bottom of the first hill. Finally the run got pretty (see picture)! Out n back there, then up the hill to home.
Felt REALLY good! And warm :)
Later that day I had another tummy pain event. Lied down for 15 mins, gone. WTH?
Weds BIKE 26 mi and 90 mins. Didn't write it down, and can't remember!
Thurs traveling
Fri DAY OFF
Sat RUN 8.5 miles in about 8.5 miles and 90 mins
Sun traveling
Talk about a forced taper! I'll focus on Fri and Sat.
I was going to run Friday, but realized I was very dehydrated and opted for Saturday. Bad me for getting dehydrated! But my morning plans also messed up by getting too focused on my foods for the day, cutting veggies, and prepping stuff so we wouldn't have a repeat of the previous night's 'late to bed because dinner wasn't ready problem'.
Saturday went like planned. Up, prep, and out. The first mile was a steep, rutted, gravely downhill, best done at a cautious walk! I didn't bring my garmin so I was winging it. I did however have a planned route on a local trail that turned out to be blocked, not only by a closed gate but also by at least 4 signs warning me to not trespass or enter without a permit.
Well, the highway doesn't need a permit! So I ran along that, out-n-backed to a neighbors house, back to the highway for an out-n-back, then onto the gravel fire road at the bottom of the first hill. Finally the run got pretty (see picture)! Out n back there, then up the hill to home.
Felt REALLY good! And warm :)
Later that day I had another tummy pain event. Lied down for 15 mins, gone. WTH?
Subscribe to:
Posts (Atom)