RUN guessing 10 miles in about 90 mins
SWIM 1 hr and 2500 y, 2x [10x50 (5)] [200 easy]
Couldn't find the Garmin this morning, and only once I got to work did I realize where it could be -- in yesterday's Camelbak! So hopefully I don't need to worry about having lost it.
I'm a bit behind this morning after being out of the house last night for the OWS, but I'm catching up and working on stress control. Finding my center, setting clearer goals, and just taking things one at a time.
Great run this morning, once again I have that "don't think I can do this" feeling at the start. LC commented that she could see my vertebrae! Is that good or bad?!? Then she took a 2nd Surge caff gel and shot off the front :)
The swim was supposed to be longer with 3 repeats of the intervals, but I didn't get to the pool early enough. I didn't hit the water until 8:30am!! How does that happen? Well, my 2nd loop of the run didn't start until 7:15, I didn't leave the park until close to 8, I talked to the BHB a bit and ate a gu gel. The BHB was worried about the Ebola outbreak. I told her to worry more about Chik. It worked, she seemed more worried, haha!!
Working still on my front arm form, trying to find the high elbow feeling. It won't happen overnight, but in good news sometimes I can feel it. But it's lost when I get distracted or tired, like when my lap counter gets pulled off my finger (three times today!!!) by the lane barriers. Damn that's frustrating!
Thursday, July 31, 2014
Wednesday, July 30, 2014
Biked so hard, I could barely swim!
BIKE 75 mins and 20.26 miles as 3x12' 90% (4')
SWIM 60 mins and 2300 y as lazy 200's
Seeing that my bike speeds seemed too slow two weeks ago really lit a fire under my butt lately! I'm taking these speedy sessions even more seriously, this time really focusing on the effort, what my limiters are, and setting more specific goals.
Today was loops in TGP, goal effort HARD, don't burn up on hills but rather focus on the muscle groups being used, and just go fast! I did, doing the 3 intervals at 18.4, 18.2, and 18.3 mph. Steady! I was so tired when I got done that my CD and commute to the Y pool averaged only 13.3 mph :)
This is the first summer I regularly used the park as a training place, why did I do trainer work previously? These are definitely harder than the trainer efforts. My excuse was that the traffic and stops would interrupt the effort. But there's barely any traffic and really only one stop I sometimes have to make. Aside from the nasty speed bumps, this is like a track for bikes early in the morning.
Today there was a Police vehicle ahead of me in the center drive section. I passed him on the ride as he slowed for a speed bump, then he parked in a circle area for awhile. I secretly hoped I might be going fast enough to get a speeding ticket! Also saw a lost-looking white doggie (not the breed you wanna take home!), lots of walkers and runners, and sun spots after 'appreciating' the rising sun just a little too much.
Once I got to the pool, I was clear-headed but cold and tired. Another low-60's morning and arm warmers! I sipped some hot coffee, carefully negotiated the steps with my bike shoes on, and tried to get more motivated to swim. The Black Haired Blerch was in the only lane with an opening and much to my LUCK she was chatting with the lifeguard. So no distractions or Blerching there!
The plan called for 6x 200's, increasing the effort within each 200. I didn't have it in me. After realizing that the pool's fins were broken I lost a little more momentum and settled on a 4x (200 swim, 200 pull, 200 kick/choice) pattern. Since I was swimming again tonight (OWS) and again tomorrow I kept my focus on my forearm position when outstretched ahead of me. Is my elbow dropped or up? Saw a good video this morning and had that mental image in my head. Not sure how I'm doing, but I'm working on it. I skipped the last 100, too cold!
Ordered new goggles last night, along with new bee socks and butt'r. Online shopping rules, if you can't buy local anyway.
SWIM 60 mins and 2300 y as lazy 200's
Seeing that my bike speeds seemed too slow two weeks ago really lit a fire under my butt lately! I'm taking these speedy sessions even more seriously, this time really focusing on the effort, what my limiters are, and setting more specific goals.
Today was loops in TGP, goal effort HARD, don't burn up on hills but rather focus on the muscle groups being used, and just go fast! I did, doing the 3 intervals at 18.4, 18.2, and 18.3 mph. Steady! I was so tired when I got done that my CD and commute to the Y pool averaged only 13.3 mph :)
This is the first summer I regularly used the park as a training place, why did I do trainer work previously? These are definitely harder than the trainer efforts. My excuse was that the traffic and stops would interrupt the effort. But there's barely any traffic and really only one stop I sometimes have to make. Aside from the nasty speed bumps, this is like a track for bikes early in the morning.
Today there was a Police vehicle ahead of me in the center drive section. I passed him on the ride as he slowed for a speed bump, then he parked in a circle area for awhile. I secretly hoped I might be going fast enough to get a speeding ticket! Also saw a lost-looking white doggie (not the breed you wanna take home!), lots of walkers and runners, and sun spots after 'appreciating' the rising sun just a little too much.
Once I got to the pool, I was clear-headed but cold and tired. Another low-60's morning and arm warmers! I sipped some hot coffee, carefully negotiated the steps with my bike shoes on, and tried to get more motivated to swim. The Black Haired Blerch was in the only lane with an opening and much to my LUCK she was chatting with the lifeguard. So no distractions or Blerching there!
The plan called for 6x 200's, increasing the effort within each 200. I didn't have it in me. After realizing that the pool's fins were broken I lost a little more momentum and settled on a 4x (200 swim, 200 pull, 200 kick/choice) pattern. Since I was swimming again tonight (OWS) and again tomorrow I kept my focus on my forearm position when outstretched ahead of me. Is my elbow dropped or up? Saw a good video this morning and had that mental image in my head. Not sure how I'm doing, but I'm working on it. I skipped the last 100, too cold!
Ordered new goggles last night, along with new bee socks and butt'r. Online shopping rules, if you can't buy local anyway.
And since I was so tired, I decided to do an OWS!
SWIM: OWS 30 mins, guessing 1200-1500 y
The water was cooler this time, and after chatting with TomP and PaulM at the beach I talked myself into testing the wetsuit. I haven't worn it since I lost the weight, the water was cold, I was tired...so many reasons. Or excuses?
The swim felt great, the buoys were out, better visibility than last week, and calm water. I focused on form because it became quickly apparent that my form falls apart in the OWS. Does this contribute to my panicky feeling in the water? Poor form would slow me down, my legs and hips would drop, I'd be aware of all this happening...add the lack of my neoprene binkie, that sinking feeling I get (because I sink!), and whammo I fall apart in OWS?
Met a guy who had something like the Lava pants on, talked to him. He liked them, said they keep his hips up. Worth trying for me? Met a newbie who was shocked to hear that you're supposed to pee in the wetsuit. LOL.
A riding buddy had an altercation with a car yesterday, has blown up in the news. Scary stuff, glad he's ok, but worry it will pass over in the news like everything else for cyclists.
The water was cooler this time, and after chatting with TomP and PaulM at the beach I talked myself into testing the wetsuit. I haven't worn it since I lost the weight, the water was cold, I was tired...so many reasons. Or excuses?
The swim felt great, the buoys were out, better visibility than last week, and calm water. I focused on form because it became quickly apparent that my form falls apart in the OWS. Does this contribute to my panicky feeling in the water? Poor form would slow me down, my legs and hips would drop, I'd be aware of all this happening...add the lack of my neoprene binkie, that sinking feeling I get (because I sink!), and whammo I fall apart in OWS?
Met a guy who had something like the Lava pants on, talked to him. He liked them, said they keep his hips up. Worth trying for me? Met a newbie who was shocked to hear that you're supposed to pee in the wetsuit. LOL.
A riding buddy had an altercation with a car yesterday, has blown up in the news. Scary stuff, glad he's ok, but worry it will pass over in the news like everything else for cyclists.
Tuesday, July 29, 2014
Arm warmers?! IN JULY?!?
RUN 8.25 miles in 1:10, 16x400 fresh mary pace, 100 rest
BIKE 24 miles in 1:30, 3x18 at 75% (4) in TGP
COMMUTE 3 miles home
Seriously, what is up with the weather!? It's an unseasonably cool July during the week, but then on weekends we COOK in the heat. Can't change it, so roll with it.
Today's speedwork seemed easy when I first read it. 16 times around the track at a fresh marathon pace. Heck, that's the mid-8's for me. But it's deceiving, it's still tough. And I think I aimed instead for fresh half mary pace. I finished the 5 mile Main Set in just under 40 mins. Results like this always leave me wondering why I don't run races in intervals...but it's probably connected to my run/walk observation from the Triple Brick -- walking or resting does improve the pace.
When I'm out running and biking lately, I'm noticing things to 'appreciate' (stems from my 'appreciate!' alarm joke from TV from my garmin), and I wish I could remember them all for later. But I guess it's right to appreciate them in the moment, and then move on to the next moment. Stuff like how pretty the arc of water is from the track sprinklers. The sound made by a small flock of birds taking flight. The way a fellow track walkers umbrella changed color when the sun shone through it and when it reflected off it. How the Arch is backdropped by the sun. How the sun is now slowly moving southwards again now that the equinox has passed...
I took some time between the run and the bike to walk the doggie, grab a small bite to eat, and see DH. Ended up being about an hour! I headed out with arm warmers of all things, it was still too cool otherwise for me.
I did laps in TGP, pushing today to improve on the lackluster 15-16 mph speeds I hit in last week's 30 min at 75% sessions. Granted, I was tired from peak week, but still...I can do better. And I did! Today I was hitting 17 mph numbers even with the brief traffic stops.
I enjoy seeing the variety of peoples in the parks on these mornings. From track walkers, dog owners, people with kids, and new athletes struggling along...it's all great.
BIKE 24 miles in 1:30, 3x18 at 75% (4) in TGP
COMMUTE 3 miles home
Seriously, what is up with the weather!? It's an unseasonably cool July during the week, but then on weekends we COOK in the heat. Can't change it, so roll with it.
Today's speedwork seemed easy when I first read it. 16 times around the track at a fresh marathon pace. Heck, that's the mid-8's for me. But it's deceiving, it's still tough. And I think I aimed instead for fresh half mary pace. I finished the 5 mile Main Set in just under 40 mins. Results like this always leave me wondering why I don't run races in intervals...but it's probably connected to my run/walk observation from the Triple Brick -- walking or resting does improve the pace.
When I'm out running and biking lately, I'm noticing things to 'appreciate' (stems from my 'appreciate!' alarm joke from TV from my garmin), and I wish I could remember them all for later. But I guess it's right to appreciate them in the moment, and then move on to the next moment. Stuff like how pretty the arc of water is from the track sprinklers. The sound made by a small flock of birds taking flight. The way a fellow track walkers umbrella changed color when the sun shone through it and when it reflected off it. How the Arch is backdropped by the sun. How the sun is now slowly moving southwards again now that the equinox has passed...
I took some time between the run and the bike to walk the doggie, grab a small bite to eat, and see DH. Ended up being about an hour! I headed out with arm warmers of all things, it was still too cool otherwise for me.
I did laps in TGP, pushing today to improve on the lackluster 15-16 mph speeds I hit in last week's 30 min at 75% sessions. Granted, I was tired from peak week, but still...I can do better. And I did! Today I was hitting 17 mph numbers even with the brief traffic stops.
I enjoy seeing the variety of peoples in the parks on these mornings. From track walkers, dog owners, people with kids, and new athletes struggling along...it's all great.
Monday, July 28, 2014
4k swim on borrowed goggles
SWIM 4000y in maybe just under 90 mins
COMMUTE 10 miles
Wow the difference a day off can make! I don't think I could have had such a good swim without yesterday's rest. This went fast, felt easy, and didn't drag on like I thought it would.
I got a late start since I wanted to spend the morning with DH, but 7:30 ain't that late. The Black Haired Blerch was in the lane nearest the waterslide, so I didn't get caught by her walking in, yay! I did however see someone wearing what might have been a rash guard shirt. She said it's for sun protection and not much for warmth. I'm still trying to decide if I should keep the one I bought or return it? Need to find out if they are even legal first.
The BHB had moved to an adjacent lane and was talking up an unhappy looking guy there. He wanted to swim, it was funny to watch. LOL. To avoid my own interaction, I acted like I was reading swim notes at my bag until she paddled away.
I unpacked, hopped in, took off, and hmmmm water in the right goggle. Clear it, go. More water. 80y into the swim I find my goggles are BROKEN! The seal failed! In a flash of brilliance (that I wouldn't have had yesterday) I thought to ask about lost and found goggles. Luckily there were two pairs, neither fit great but I had to do something! Got back in, and dammit another leak?!? Did I grab the wrong broken goggles? Nope, the borrowed ones leak too, but I could fix it well enough. Maybe that's how they got "lost"? I couldn't push off fast from the well with these, but I could live with that.
The Plan: A 1000 Loco and a 3000 Loco, break the 1000 up into halfsies for the WU and CD. For the WU, perfect form on the first interval, then moderate pace on the repeat. In the 3000, start off the same, but then switch to pulling on the first interval starting at the 150. Then pick something to work on in each set. Example, wide arms 200 pull then wide arms 200 swim. Only a brief rest after each interval, only if needed. This went FAST.
I had a bag of Sport Beans to nom during the swim, and around the 300 I started on them. At this point, there were 2 other swimmers in my lane. Good! Some distraction practice! Except the female swimmer was remarkably slower than me and the other guy. And she had a crazy kick that was hard to follow. Luckily, she moved out soon enough and back to "sides" swimming. Luckily still, the remaining guy created a great wake and kick splash for me to work around.
I was happy when I realized that I didn't have to do the 300 set twice and once that was done I was on my way back down! Whoop! This was a fun set, I've made a Loco Calculator to plan out some more like this. It keeps me from doing straight sets, is great for changing paces and focus, and I have a only a few more weeks to get long swims in. Go Loco!
Feeling soooooo much better today. Still no soreness, but the dead-head fatigue is faded. Not to say I'm all bouncy energy, more like I have an idea of how quick I can recover come taper.
COMMUTE 10 miles
Wow the difference a day off can make! I don't think I could have had such a good swim without yesterday's rest. This went fast, felt easy, and didn't drag on like I thought it would.
I got a late start since I wanted to spend the morning with DH, but 7:30 ain't that late. The Black Haired Blerch was in the lane nearest the waterslide, so I didn't get caught by her walking in, yay! I did however see someone wearing what might have been a rash guard shirt. She said it's for sun protection and not much for warmth. I'm still trying to decide if I should keep the one I bought or return it? Need to find out if they are even legal first.
The BHB had moved to an adjacent lane and was talking up an unhappy looking guy there. He wanted to swim, it was funny to watch. LOL. To avoid my own interaction, I acted like I was reading swim notes at my bag until she paddled away.
I unpacked, hopped in, took off, and hmmmm water in the right goggle. Clear it, go. More water. 80y into the swim I find my goggles are BROKEN! The seal failed! In a flash of brilliance (that I wouldn't have had yesterday) I thought to ask about lost and found goggles. Luckily there were two pairs, neither fit great but I had to do something! Got back in, and dammit another leak?!? Did I grab the wrong broken goggles? Nope, the borrowed ones leak too, but I could fix it well enough. Maybe that's how they got "lost"? I couldn't push off fast from the well with these, but I could live with that.
The Plan: A 1000 Loco and a 3000 Loco, break the 1000 up into halfsies for the WU and CD. For the WU, perfect form on the first interval, then moderate pace on the repeat. In the 3000, start off the same, but then switch to pulling on the first interval starting at the 150. Then pick something to work on in each set. Example, wide arms 200 pull then wide arms 200 swim. Only a brief rest after each interval, only if needed. This went FAST.
I had a bag of Sport Beans to nom during the swim, and around the 300 I started on them. At this point, there were 2 other swimmers in my lane. Good! Some distraction practice! Except the female swimmer was remarkably slower than me and the other guy. And she had a crazy kick that was hard to follow. Luckily, she moved out soon enough and back to "sides" swimming. Luckily still, the remaining guy created a great wake and kick splash for me to work around.
I was happy when I realized that I didn't have to do the 300 set twice and once that was done I was on my way back down! Whoop! This was a fun set, I've made a Loco Calculator to plan out some more like this. It keeps me from doing straight sets, is great for changing paces and focus, and I have a only a few more weeks to get long swims in. Go Loco!
Feeling soooooo much better today. Still no soreness, but the dead-head fatigue is faded. Not to say I'm all bouncy energy, more like I have an idea of how quick I can recover come taper.
Sunday, July 27, 2014
Couldn't get out of the house!
SWIM none!?
I had planned to do a 4K swim today, but felt dizzy, woozy, weak, tired, overheated, wiped, and unmotivated. My pulse throbbed in my whole body, especially my head. I focused on eating and drinking, probably doing too much of both.
So my plans for a super weekend fell through. Although I did get a lot done around the house in terms of cleaning out stuff, at least when I wasn't blerching, napping, or eating.
I don't hurt anywhere, I'm just tired.
I had planned to do a 4K swim today, but felt dizzy, woozy, weak, tired, overheated, wiped, and unmotivated. My pulse throbbed in my whole body, especially my head. I focused on eating and drinking, probably doing too much of both.
So my plans for a super weekend fell through. Although I did get a lot done around the house in terms of cleaning out stuff, at least when I wasn't blerching, napping, or eating.
I don't hurt anywhere, I'm just tired.
Saturday, July 26, 2014
The Triple Brick!
BIKE 1:22, 24.1 miles, 17.6 mph
RUN 55:089, 6 miles, 9:09 m/m
BIKE 1:30, 25.7 miles, 17.1 mph
RUN 58:13, 6.1 miles, 9:33 m/m
BIKE 1:28, 25.2 miles, 17.1 mph
RUN 59:03, 6 miles, 9:50 m/m with a run 1 mile, walk 1 minute (total 5 mins walking)
Totals: 75 miles biking and 18 miles running in 7 hrs 13 mins.
IT'S DONE! I DID IT!
LC and DC joined me for the first and second parts, and their being there completely changed the day for me. The forecast for today was a swing into high temps -- high of 97F! -- from the cool and easy temps we've had the past week. Picked a great day, didn't I!
Goals:
1. Steady day, no slowing down because I went out too fast.
2. Nutrition and gear final testing.
3. Strong run at the end, OK to run/walk, but be strong.
I took Friday off to rest for this, and to be honest I needed the rest anyway. I didn't even commute in! And I treated this training day seriously, trying to mentally prepare as if it were a race. My stuff was mostly packed the night before, I got up early to be ready, and I aimed to simulate race gear and nutrition. All in place, except I should have brought my race helmets like LC and DC did! Ooops.
Round 1:
The first bike went south on the Goshen trails then out to Lower Marine Rd and back. I started off sluggish on the bike, lagging behind and wondering where my energy and speed was. I wanted to go faster but at the same time not really feeling like I could. The words from my doc about not having the reserves for this training and racing rang through my head again -- was this a first sign? Or am I not trying hard enough? I wanted to push for speed but knew I needed to hang on to energy for later in the day. It's the first 1.5 hours, not a great time to get tired!
On the way out, I looked for the berry pink powerbar I dropped on one of these hills last weekend. Worried that a squirrel would be hit by a car trying to peel if off the road, LOL. I was good on hills, maybe a bit weak feeling, but I controlled the effort. The first bike seemed slow, but in review it was the fastest!
The run was out n back on the Schoolhouse, shaded and good for everyone since we all had our own pace goals. DC and LC hammered it, I paced it. My fuelbelt was uncomfortable and bouncing. The banada fixed my Garmin/wrist bone problem and gave me a nice way to wipe my face. I drank 3 fuelbelt bottles in this run. I realized in this run that this could be a tricksy workout!! I wanted to speed up and go faster, but I knew better!! Round 1 felt pretty easy, no brick legs, and refreshing.
Round 2:
This bike went north on Goshen to loop on Nickel Plate and Nature to Schoolhouse. Another option that let everyone do their own thing. Starting off on this bike was refreshing! The cool wind, the return of speed, the legs already warmed up...this was nice! I felt less sluggish on this round, but did fight the headwinds a bit on the NP trail, setting off some tingling in my feet. And I went through 2 bottles of water on this ride, and only 1 on the previous. DC was done after this ride, I couldn't convince him to run even a little bit for 'double brick' bragging rights :)
LC joined on the run, her original plan was only 4 miles but she joined for all 6 in a repeat of the first run on Schoolhouse. It was her longest run and a return from injury. This was my strongest run by feeling, but the day was starting to wear. I forgot to start the Garmin (using Multisport Mode for the first time), brought a water bottle instead of the fuel belt, and was shuffling more at the start. Once in the run, it got better. We walked a bit around 5 miles, but other than that this was a good run. I ran out of water though! LC and I debated when the halfway point was in this day, I think after this run. So I'm halfway!
Round 3:
Alone for this round, and the heat of the day was full on. All day already I'd find myself dripping wet when we stopped at the truck. I added a third water bottle to the bike and set out for the final ride, an out n back on Schoolhouse. The most boring but also the most simple ride to end the day. By now my feet, especially my right foot, was tingling painfully. I get this when I mash too much, then lift the pressure off the shoe. I can avoid it by keeping the pressure, or by not mashing! Focus on something else and keep going!
My iced water was hot soon enough, and before I knew it I had no reserve water. I stopped near the Culver's, even though I was only 5 miles out. This break could have been an excuse to stop...not sure. But the ride went good, and I came to the truck still in a good mood but starting to make mistakes and not as mentally crisp as I could be. And during this ride I started thinking this workout wasn't as hard as I thought it would be. On the return trip I let myself go as fast as I wanted, figuring I only needed an hour of reserve energy after this for the run.
Ah the run. This was it, I finish this and this triple brick is finished! I'd decided before this all started that I'm OK with a run 1 mile/walk 1 min strategy. Given the heat, boredom of the trail, and my mental fuzziness it seemed like a good idea. In the 2nd run, LC and I thought running this in 2 segments would be a good idea so I could refill the water bottle. But calculating the mental math on this distracted me. Should I run 4 miles then 2 miles? 1.6 out and back then 1.5 out and back...run to a long sunny section then turn around to maximize shade? At 2 miles out I still have over half a water bottle, so I kept going to 3. This worked, and on the way back I started counting footsteps to 100, like LC talked about doing in the 2nd run. What a wonderful distraction! I counted maybe 6-7 rounds to keep me going.
I felt good, but was looking forward to the walk segments once I knew I was only a few tenths out. Happily this broke up into 10 min chunks -- I was ending the run at 9 mins then with a 1 min walk, this meant I was running a 9 min pace?! Well I was only able to do so because I was walking maybe, so is this a good strategy for me in the race? If I walked 5 minutes, that's a say 54-55 min run segment? It would have been the fastest run pace?
DONE! And once done I realized I felt better than I did in the same parking lot just last weekend after the 125 mile ride. I kept walking, didn't throw a silly fit of frustration, washed up, changed clothes, sent out a few texts, and was doing great mentally. Hard to compare these weekends, they may have both been 7-7.5hr workouts but the day off yesterday was much easier on me than the 12 run, 16 ride, 5 run I did before the 125 mi ride.
I came home feeling tired but good. Didn't have my carmelized banana ice cream like I planned though, DH got home late and for whatever reason I wanted to wait for him, even though that was never part of the plan. I was so excited to have it, but then didn't!
Overall:
I did nutrition every 30 mins, using bars on the first 2 bike feedings and EFS right before and during the run. I broke the bars up into 3 segments, so I was taking 80 calories twice an hour. This worked.
My fuelbelt doesn't fit, but it's hard to carry a water bottle for long distances. Look for another handheld option?
My EFS flasks also have to be carried, they're not so bad but it might could be better. Also the taller flask doesn't fit in the bike's aero net, too tall.
The non-Fruit & Nut powerbars are too sticky to unwrap and leave in the aeronet if it's hot out. Too messy and hard to work with. So they need to be wrapped or dusted with some powder.
I drank water ad libitum and never got sloshy or sick. I had a few moments of feeling full on the bike, but was OK. I peed after every bike, less and less as the rounds went by, but I think I was still behind on hydration. But OK for the training itself.
My bandana under the wrist worked but needs to be wrapped better. And wristbands might be even better, more tidy. I like being able to wipe my face.
Yes to gloves on the bike. I skipped them on the 2nd bike and only then realized how often I wipe my face with them!
What else for race prep....I'll add as I think of them.
RUN 55:089, 6 miles, 9:09 m/m
BIKE 1:30, 25.7 miles, 17.1 mph
RUN 58:13, 6.1 miles, 9:33 m/m
BIKE 1:28, 25.2 miles, 17.1 mph
RUN 59:03, 6 miles, 9:50 m/m with a run 1 mile, walk 1 minute (total 5 mins walking)
Totals: 75 miles biking and 18 miles running in 7 hrs 13 mins.
IT'S DONE! I DID IT!
LC and DC joined me for the first and second parts, and their being there completely changed the day for me. The forecast for today was a swing into high temps -- high of 97F! -- from the cool and easy temps we've had the past week. Picked a great day, didn't I!
Goals:
1. Steady day, no slowing down because I went out too fast.
2. Nutrition and gear final testing.
3. Strong run at the end, OK to run/walk, but be strong.
I took Friday off to rest for this, and to be honest I needed the rest anyway. I didn't even commute in! And I treated this training day seriously, trying to mentally prepare as if it were a race. My stuff was mostly packed the night before, I got up early to be ready, and I aimed to simulate race gear and nutrition. All in place, except I should have brought my race helmets like LC and DC did! Ooops.
Round 1:
The first bike went south on the Goshen trails then out to Lower Marine Rd and back. I started off sluggish on the bike, lagging behind and wondering where my energy and speed was. I wanted to go faster but at the same time not really feeling like I could. The words from my doc about not having the reserves for this training and racing rang through my head again -- was this a first sign? Or am I not trying hard enough? I wanted to push for speed but knew I needed to hang on to energy for later in the day. It's the first 1.5 hours, not a great time to get tired!
On the way out, I looked for the berry pink powerbar I dropped on one of these hills last weekend. Worried that a squirrel would be hit by a car trying to peel if off the road, LOL. I was good on hills, maybe a bit weak feeling, but I controlled the effort. The first bike seemed slow, but in review it was the fastest!
The run was out n back on the Schoolhouse, shaded and good for everyone since we all had our own pace goals. DC and LC hammered it, I paced it. My fuelbelt was uncomfortable and bouncing. The banada fixed my Garmin/wrist bone problem and gave me a nice way to wipe my face. I drank 3 fuelbelt bottles in this run. I realized in this run that this could be a tricksy workout!! I wanted to speed up and go faster, but I knew better!! Round 1 felt pretty easy, no brick legs, and refreshing.
Round 2:
This bike went north on Goshen to loop on Nickel Plate and Nature to Schoolhouse. Another option that let everyone do their own thing. Starting off on this bike was refreshing! The cool wind, the return of speed, the legs already warmed up...this was nice! I felt less sluggish on this round, but did fight the headwinds a bit on the NP trail, setting off some tingling in my feet. And I went through 2 bottles of water on this ride, and only 1 on the previous. DC was done after this ride, I couldn't convince him to run even a little bit for 'double brick' bragging rights :)
LC joined on the run, her original plan was only 4 miles but she joined for all 6 in a repeat of the first run on Schoolhouse. It was her longest run and a return from injury. This was my strongest run by feeling, but the day was starting to wear. I forgot to start the Garmin (using Multisport Mode for the first time), brought a water bottle instead of the fuel belt, and was shuffling more at the start. Once in the run, it got better. We walked a bit around 5 miles, but other than that this was a good run. I ran out of water though! LC and I debated when the halfway point was in this day, I think after this run. So I'm halfway!
Round 3:
Alone for this round, and the heat of the day was full on. All day already I'd find myself dripping wet when we stopped at the truck. I added a third water bottle to the bike and set out for the final ride, an out n back on Schoolhouse. The most boring but also the most simple ride to end the day. By now my feet, especially my right foot, was tingling painfully. I get this when I mash too much, then lift the pressure off the shoe. I can avoid it by keeping the pressure, or by not mashing! Focus on something else and keep going!
My iced water was hot soon enough, and before I knew it I had no reserve water. I stopped near the Culver's, even though I was only 5 miles out. This break could have been an excuse to stop...not sure. But the ride went good, and I came to the truck still in a good mood but starting to make mistakes and not as mentally crisp as I could be. And during this ride I started thinking this workout wasn't as hard as I thought it would be. On the return trip I let myself go as fast as I wanted, figuring I only needed an hour of reserve energy after this for the run.
Ah the run. This was it, I finish this and this triple brick is finished! I'd decided before this all started that I'm OK with a run 1 mile/walk 1 min strategy. Given the heat, boredom of the trail, and my mental fuzziness it seemed like a good idea. In the 2nd run, LC and I thought running this in 2 segments would be a good idea so I could refill the water bottle. But calculating the mental math on this distracted me. Should I run 4 miles then 2 miles? 1.6 out and back then 1.5 out and back...run to a long sunny section then turn around to maximize shade? At 2 miles out I still have over half a water bottle, so I kept going to 3. This worked, and on the way back I started counting footsteps to 100, like LC talked about doing in the 2nd run. What a wonderful distraction! I counted maybe 6-7 rounds to keep me going.
I felt good, but was looking forward to the walk segments once I knew I was only a few tenths out. Happily this broke up into 10 min chunks -- I was ending the run at 9 mins then with a 1 min walk, this meant I was running a 9 min pace?! Well I was only able to do so because I was walking maybe, so is this a good strategy for me in the race? If I walked 5 minutes, that's a say 54-55 min run segment? It would have been the fastest run pace?
DONE! And once done I realized I felt better than I did in the same parking lot just last weekend after the 125 mile ride. I kept walking, didn't throw a silly fit of frustration, washed up, changed clothes, sent out a few texts, and was doing great mentally. Hard to compare these weekends, they may have both been 7-7.5hr workouts but the day off yesterday was much easier on me than the 12 run, 16 ride, 5 run I did before the 125 mi ride.
I came home feeling tired but good. Didn't have my carmelized banana ice cream like I planned though, DH got home late and for whatever reason I wanted to wait for him, even though that was never part of the plan. I was so excited to have it, but then didn't!
Overall:
I did nutrition every 30 mins, using bars on the first 2 bike feedings and EFS right before and during the run. I broke the bars up into 3 segments, so I was taking 80 calories twice an hour. This worked.
My fuelbelt doesn't fit, but it's hard to carry a water bottle for long distances. Look for another handheld option?
My EFS flasks also have to be carried, they're not so bad but it might could be better. Also the taller flask doesn't fit in the bike's aero net, too tall.
The non-Fruit & Nut powerbars are too sticky to unwrap and leave in the aeronet if it's hot out. Too messy and hard to work with. So they need to be wrapped or dusted with some powder.
I drank water ad libitum and never got sloshy or sick. I had a few moments of feeling full on the bike, but was OK. I peed after every bike, less and less as the rounds went by, but I think I was still behind on hydration. But OK for the training itself.
My bandana under the wrist worked but needs to be wrapped better. And wristbands might be even better, more tidy. I like being able to wipe my face.
Yes to gloves on the bike. I skipped them on the 2nd bike and only then realized how often I wipe my face with them!
What else for race prep....I'll add as I think of them.
Thursday, July 24, 2014
Fast Thursday run!
RUN 8 miles in 1:14, first loop with group at 8:16m/m!
SWIM 2850 as 8x225
Another one of those mornings in which I didn't think I could run, but ended up running great anyway. Although I honestly didn't expect 8:16's!! I thought maybe 9's, so what a shock. I ran in the slower pack, IT and SayD joining me. IT and I talked MiTi training, he's crazier than I am signing up for this so late :)
I took a lot of time to get to the swim, just dragging along and running on autopilot. I saw D at the pool for the first time since Potosi, and he said his recent swim race on the west coast didn't go great for him. I was surprised to hear him say that for the first half hour or half mile (I forget which) his head is "filled with negatives"! Hate to hear it happens to him, but happy to hear it's not just me.
My swim was an odd distance swim: WU of 6x125 and MS of 8x225. I didn't try to descend the 8x like in the training plan, but I did change it so that I pulled 3&4 and 7&8 instead of 5-8. Seems a lot of pulling, but my swim really is different with a pull buoy, and I expect I'll be the same or similar in a wetsuit.
My energy was dull but better today. I had more to do at work, and I think that really contributes. Not sitting around reading or filing is good for me. But wearing my running shoes all day isn't, my feet didn't like that!
SWIM 2850 as 8x225
Another one of those mornings in which I didn't think I could run, but ended up running great anyway. Although I honestly didn't expect 8:16's!! I thought maybe 9's, so what a shock. I ran in the slower pack, IT and SayD joining me. IT and I talked MiTi training, he's crazier than I am signing up for this so late :)
I took a lot of time to get to the swim, just dragging along and running on autopilot. I saw D at the pool for the first time since Potosi, and he said his recent swim race on the west coast didn't go great for him. I was surprised to hear him say that for the first half hour or half mile (I forget which) his head is "filled with negatives"! Hate to hear it happens to him, but happy to hear it's not just me.
My swim was an odd distance swim: WU of 6x125 and MS of 8x225. I didn't try to descend the 8x like in the training plan, but I did change it so that I pulled 3&4 and 7&8 instead of 5-8. Seems a lot of pulling, but my swim really is different with a pull buoy, and I expect I'll be the same or similar in a wetsuit.
My energy was dull but better today. I had more to do at work, and I think that really contributes. Not sitting around reading or filing is good for me. But wearing my running shoes all day isn't, my feet didn't like that!
Wednesday, July 23, 2014
Fire lit by 2012 review
BIKE 23.6 miles in 1:25, 2x20 90%
SWIM 1600y in about 42 mins, 24x25
COMMUTE 6.5 miles Y to work to home
SWIM! OWS with the SBR group
Last night I pulled out the 2012 log book to see what I was doing in my Redman build. I was surprised (and disappointed!) to see that I had ridden a 200K (in 7:20, with bad weather) and was doing 4-5K swims on a somewhat regular basis. No swims like that this year yet. And worse yet, it seems my bike speed is not what it used to be.
I hesitate to make major comparisons between races like these, so much time can pass and they are different! This year I'm coming back from a year of ultrarunning, suffering a bad job (2 more weeks!!), and going through a lot of body changes. It's fair to say that I've lost a lot of leg strength, so there's some speed right there. But I haven't been doing a lot of fast riding and it hasn't been a focus yet. Heck, yesterday's 2x30' at 75% came in averaging just under 16 mph (granted, in town, some stops, but still...). What am I waiting for?
So today's 2x20 at 90% had much more inspiration behind it! I took the Puppy, still dusty from last weekend's Katy training, and did HARD loops around TGP. I thought maybe I'd get 2 loops in the time, but was happy to do 2 loops plus the extra to the TG Ave cross street -- 7 miles in 21:40 and 22:40 which calculates to 18.5-19.4 mph. I focused on keeping the effort even both up and down hills, not burning up in a higher gear, and trying to see "90%" projected on the roadway ahead of me. So I can ride fast...YAY!
I rode to the pool for the swim, with some limited time but eager to do what I could. The workout on the surface seemed kinda easy -- 24x25 in groups of 6 as 25fast, 25mod, 25 kick, 25 choice (10s) -- but it worked out to a 6x100 that went by fast. I liked the change-up, but it's no 4-5K swim!
As a bonus I got to swim AGAIN! SBR's swim finally happened for me, while frustrating it was beneficial. 86F water (so they said), no buoys but moving kayaks, and a glaring sun in the west. So no neoprene binky, poor course direction, terrible visibility = DISTRACTION! And as I've been suspecting, distraction is killer for me in OWS. Instead of focusing on form I'm more worried about everything else. Am I on course? Where do I go? Where are the other swimmers? These factors, along with OWS nerves in general, were a downfall for me at the Hudson race I DNF'd. So I've emailed SM my thoughts with some questions about swim form and how to overcome OWS distractions. See what she says!
Better energy today, but still wiped out and tired.
SWIM 1600y in about 42 mins, 24x25
COMMUTE 6.5 miles Y to work to home
SWIM! OWS with the SBR group
Last night I pulled out the 2012 log book to see what I was doing in my Redman build. I was surprised (and disappointed!) to see that I had ridden a 200K (in 7:20, with bad weather) and was doing 4-5K swims on a somewhat regular basis. No swims like that this year yet. And worse yet, it seems my bike speed is not what it used to be.
I hesitate to make major comparisons between races like these, so much time can pass and they are different! This year I'm coming back from a year of ultrarunning, suffering a bad job (2 more weeks!!), and going through a lot of body changes. It's fair to say that I've lost a lot of leg strength, so there's some speed right there. But I haven't been doing a lot of fast riding and it hasn't been a focus yet. Heck, yesterday's 2x30' at 75% came in averaging just under 16 mph (granted, in town, some stops, but still...). What am I waiting for?
So today's 2x20 at 90% had much more inspiration behind it! I took the Puppy, still dusty from last weekend's Katy training, and did HARD loops around TGP. I thought maybe I'd get 2 loops in the time, but was happy to do 2 loops plus the extra to the TG Ave cross street -- 7 miles in 21:40 and 22:40 which calculates to 18.5-19.4 mph. I focused on keeping the effort even both up and down hills, not burning up in a higher gear, and trying to see "90%" projected on the roadway ahead of me. So I can ride fast...YAY!
I rode to the pool for the swim, with some limited time but eager to do what I could. The workout on the surface seemed kinda easy -- 24x25 in groups of 6 as 25fast, 25mod, 25 kick, 25 choice (10s) -- but it worked out to a 6x100 that went by fast. I liked the change-up, but it's no 4-5K swim!
As a bonus I got to swim AGAIN! SBR's swim finally happened for me, while frustrating it was beneficial. 86F water (so they said), no buoys but moving kayaks, and a glaring sun in the west. So no neoprene binky, poor course direction, terrible visibility = DISTRACTION! And as I've been suspecting, distraction is killer for me in OWS. Instead of focusing on form I'm more worried about everything else. Am I on course? Where do I go? Where are the other swimmers? These factors, along with OWS nerves in general, were a downfall for me at the Hudson race I DNF'd. So I've emailed SM my thoughts with some questions about swim form and how to overcome OWS distractions. See what she says!
Better energy today, but still wiped out and tired.
Tuesday, July 22, 2014
Long Tuesday morning
RUN 9 miles in 74 mins, intervals on the track see below.
BIKE 2hrs, with 2 30 min intervals at 75%
COMMUTE 3 miles home
Speedwork specifics: 3x (400-800-800-400, as 80-85%, 85-90%, 80-85%, 85-90%). Then 800 rest. I didn't always run lane 1. Garmin measured the interval distance at 1.6 miles, measured a 6:51 pace.
Given how crappy I felt yesterday, I'm amazed this happened! Last night I was drowsy, felt like my head was in a vise, and barely had the energy to walk the dog. I ate a few small sweet potatoes last night and this morning and part of a chocolate powerbar to be sure I had the energy for today. Then of course I had the worry of having eaten too much for the run, but this didn't seem to be an issue. Thankfully.
I dragged through the warmup. BE showed up right as I finished the first 400 and it helped to see him. He'd just returned from France and a TdF viewing, so we chatted about that. Kept me distracted. But he left in the middle of the 2nd interval, oh well, keep pushing! I did the first two intervals at 10:50 and 10:55, so in setting up for the 3rd one (which half an hour ago I didn't think I'd be able to do!) my goal was just keep it under 11 min. Did it in 10:59.93. Seriously, that's what the garmin says! Through the last interval, I just kept hearing the Pink song Try lyrics over and over, and even chanted them to myself as I came through the last 400. I didn't know the lyrics, only the try try try part. In my head I was seeing my name blended with try :)
BIKE 2hrs, with 2 30 min intervals at 75%
COMMUTE 3 miles home
Speedwork specifics: 3x (400-800-800-400, as 80-85%, 85-90%, 80-85%, 85-90%). Then 800 rest. I didn't always run lane 1. Garmin measured the interval distance at 1.6 miles, measured a 6:51 pace.
Given how crappy I felt yesterday, I'm amazed this happened! Last night I was drowsy, felt like my head was in a vise, and barely had the energy to walk the dog. I ate a few small sweet potatoes last night and this morning and part of a chocolate powerbar to be sure I had the energy for today. Then of course I had the worry of having eaten too much for the run, but this didn't seem to be an issue. Thankfully.
I dragged through the warmup. BE showed up right as I finished the first 400 and it helped to see him. He'd just returned from France and a TdF viewing, so we chatted about that. Kept me distracted. But he left in the middle of the 2nd interval, oh well, keep pushing! I did the first two intervals at 10:50 and 10:55, so in setting up for the 3rd one (which half an hour ago I didn't think I'd be able to do!) my goal was just keep it under 11 min. Did it in 10:59.93. Seriously, that's what the garmin says! Through the last interval, I just kept hearing the Pink song Try lyrics over and over, and even chanted them to myself as I came through the last 400. I didn't know the lyrics, only the try try try part. In my head I was seeing my name blended with try :)
But just because it burns
Doesn't mean you're gonna die
You gotta get up and try, try, try
DH didn't have to get to work until later, so I spend nearly an hour walking with him and the doggie, finishing the rest of the powerbar, and packing bags. And with no lab meeting today, I could go in late. Whoop!!
I started off super slow on the bike, gave myself half an hour to warm up, then decided to ride via streets and keep all motion in a "pushing" pace, but not "racing" pace. This worked, I pushed up hills, started out faster than usual from stops, and kept spinning the downhills. Half an hour seems a long time sometimes!
I did loops in FoPa to end the ride. By the end my Garmin had banged into my wrist bone enough to drive me nuts. I'd forgotten gloves so my left hand was hurting. But I had so much fun! Especially getting to work late :) Even though it means I'm gonna be here late...
I'm still buzzing from the ride hours later, even though I mixed up my recovery bucket for a liver pate one! Yuck! TV gave me two dates, maybe that's what has me fueled through the afternoon. I know at some point I could crash, maybe I should nap now before that happens?
Amazing how craptastic I could feel yesterday, then do 3hrs of training and feel better about it!
Amazing how craptastic I could feel yesterday, then do 3hrs of training and feel better about it!
Monday, July 21, 2014
Peak week recovery day
REST
I haven't had a dedicated rest day since July 7th when the Evolve swim was canceled for lack of lifeguard. I kinda knew I'd be skipping today's swim last night, and confirmed it when I woke up this morning. No pains, no tightness, no cramps. But a mild headache, buzzing head, stupid fatigue.
My forearms are crampy, my face feels droops, my legs are week.
But I did 20 hours last week!
SWIM 2:50 and 7300 yards
BIKE 12:00 and 196 miles
RUN 5:16 and 35.60 miles
COMMUTE 15 miles
This was very close to the training plan goals of 3hrs swim, 10hrs bike and 6hrs running.
I need to focus on swimming more, and I need to start thinking race-specific cues and planning. How far apart are aid stations, what does the course look like in terms of turns and hills, what gear do I need or want. The list never ends!
I haven't had a dedicated rest day since July 7th when the Evolve swim was canceled for lack of lifeguard. I kinda knew I'd be skipping today's swim last night, and confirmed it when I woke up this morning. No pains, no tightness, no cramps. But a mild headache, buzzing head, stupid fatigue.
My forearms are crampy, my face feels droops, my legs are week.
But I did 20 hours last week!
SWIM 2:50 and 7300 yards
BIKE 12:00 and 196 miles
RUN 5:16 and 35.60 miles
COMMUTE 15 miles
This was very close to the training plan goals of 3hrs swim, 10hrs bike and 6hrs running.
I need to focus on swimming more, and I need to start thinking race-specific cues and planning. How far apart are aid stations, what does the course look like in terms of turns and hills, what gear do I need or want. The list never ends!
Sunday, July 20, 2014
Peak weekend long ride! 200K!
BIKE 7.5 hours and 125 miles
RUN yeah, right....
Holy cow, how to get this all done for laughs later? A lot happened!
I did this one alone, I've been needing solo rides so I can focus on being alone and setting my own pace, but of all rides to pick...had to be this one. At yesterday's lunch, there was discussion about how bad my usual MCT parking lot is. So at the last moment I opted to move to another, the same where the triple brick is planned out of. This was a good thing to do! It have me water and bathrooms at the start/finish, and kept me from having to crank out the last 14 miles on that same stretch of boring trail that I'm always cranking out the last miles on. I'm starting to associate that stretch with being tired and cranky!
I was well prepacked, pretty clear-minded, and efficient in setting up. If you don't count my mis-matched bike gloves, that is.
Miles 0-56 in 3hrs 14 mins. Started on the trail for an out-n-back, first 14 miles in 48 mins. Saw G and SM on the way out! I wasn't hungry but was putting nutrition down every 30 mins as planned, alternating an EFS shot with one-third of a Powerbar. I was sort of obsessively conflicted about this. Was that too little too often, too much too often, ...? I kept bouncing back and forth between "I'm eating too much" and "I'm not getting enough". But this worked, and aside from a dropped piece of Powerbar around Marine was pretty slick. I had a good mood, held a "pushed" but not terribly so pace, and was happy with how things were going. I was disappointed in the speed, but I knew I'd want any energy wasted in effort now back later in the day. And I've noticed that I seem to be slower on the MCT's? Why is that? So I was happy to leave them and spin off onto some real road.
Miles 57-100, ending around 5:50 hours. The ride continued to be wonderful and as planned aside froma few miles of gravel until I neared Alton. Not sure exactly what happened, I was remarking to myself happily that I'd reached 90 miles without foot pain (usually sets in around mile 70) and without a mental crash. My focus on those 2 efforts were paying off! But as I neared mile 93, things got rough. Both the road and my mood. Alton had stop signs and terrible roads, both were disrupting my focus and pace. I started cursing the roads (I was already upset with every bridge/road bump I'd hit all day...) and losing focus. I was thinking that the length of this ride was long enough and that I wouldn't do a brick run, after hours of telling myself that I can't decide about the run until after the ride. So I took in part of a Lara bar, did this contribute to the energy crash? Is the sugar in a lara not "fast burning" enough? Dunno, just know that it seemed like the turn on Brown St was never coming...
Once I finally reached Brown St I saw a gas station and decided to stop now instead of nearer the river. The guy behind the counter asks "Tired?" so I must have looked dazed. Just needed water and a bathroom, and OOF the bathroom was AWFUL! Stank like pee, brown crap smeared on the toilet bowl, bugs flying around...I held my breath and hurried. Didn't help the mood. I decided to take an extra gel to boost me through this section, even though it was off schedule. It's just a gel, and I took it in little bits of it over time and didn't count it in the schedule. Rolled on down hill to the river and hopped on the Confluence trail.
Miles 101-125, ending at 7:31! The Con trail is a rough one with those stupid gates to go around, so my momentum was still disrupted. This was just an excuse, because once I got past the Tower and hit good road I didn't feel much happier. I was happy to be smelling something besides corn growing, although dead fish and river smell isn't exactly pleasant. I was getting obsessed with where I was -- where's my turn, where's that road, I need to stop and check the map. I know that wondering about my next turn burns up mental fuel for me and distracts me, so while I hate to stop I know that it relaxes me to just know the answer. But it seemed like I was wanting to stop way too much. Once I found the New Poag turn I was again along a super rough bike lane, had to ride on the roadway, and just wanted off of it! Now I was exposed to the heat of the day, increased headwind, fast cars, rough road edge, low brain sugars...it wasn't pretty.
So I took an MCT trail option to get me off the road, only to have to wind though SIUE, hit more bumps, and end up back on the NP road...the only gain was mileage, so I can't complain there can I?
Back on the NP road, which BTW has an awesome bike path dedicated shoulder, I was obsessing over my next turn. I missed it. Check the map, loop back. Find the street-trail connection is steep downhill gravel. Try walking the bike and nearly fail. I was back on the trail at about mile 115 and knew I had 10 miles more.
I cracked in these 10 miles. Cursing. Hating it. Thought there's no way in HELL I'm running 100 miles EVER. Yeah. Cracked. I was still moving, only just now starting to hurt, but my brain was NOT enjoying it. This is exactly what I needed -- to find the limit! So I just kept cranking along, hitting the benchmark 112 in 6:40, I was disappointed in this but realized I needed to stay focused.
I passed the truck at 124 miles and headed out for what seemed to be the longest half mile out-n-back ever. Once finished I was cooked. Dizzy, hot, tired, sluggish, pissed, cranky, happy, ... you name it and I probably felt it. I threw a childish fit when my phone wouldn't come out of the bag. I marveled at how my purple sweet potato recovery meal turned blue (really!!). I changed clothes, turned the AC on, and headed towards home.
Once there, I was still buzzing in my head, as if my ears were scarred from the sound of 7.5hrs of wind. I had talked to only one other person the entire ride, a rider in Eville had a RAGBRAI jersey that I chatted with him about. That's it! An awful long time to be alone in your head, but that's how race day could be so it's all part of it.
Song on the way home: Kongos Come With Me Now:
RUN yeah, right....
Holy cow, how to get this all done for laughs later? A lot happened!
I did this one alone, I've been needing solo rides so I can focus on being alone and setting my own pace, but of all rides to pick...had to be this one. At yesterday's lunch, there was discussion about how bad my usual MCT parking lot is. So at the last moment I opted to move to another, the same where the triple brick is planned out of. This was a good thing to do! It have me water and bathrooms at the start/finish, and kept me from having to crank out the last 14 miles on that same stretch of boring trail that I'm always cranking out the last miles on. I'm starting to associate that stretch with being tired and cranky!
I was well prepacked, pretty clear-minded, and efficient in setting up. If you don't count my mis-matched bike gloves, that is.
Miles 0-56 in 3hrs 14 mins. Started on the trail for an out-n-back, first 14 miles in 48 mins. Saw G and SM on the way out! I wasn't hungry but was putting nutrition down every 30 mins as planned, alternating an EFS shot with one-third of a Powerbar. I was sort of obsessively conflicted about this. Was that too little too often, too much too often, ...? I kept bouncing back and forth between "I'm eating too much" and "I'm not getting enough". But this worked, and aside from a dropped piece of Powerbar around Marine was pretty slick. I had a good mood, held a "pushed" but not terribly so pace, and was happy with how things were going. I was disappointed in the speed, but I knew I'd want any energy wasted in effort now back later in the day. And I've noticed that I seem to be slower on the MCT's? Why is that? So I was happy to leave them and spin off onto some real road.
Miles 57-100, ending around 5:50 hours. The ride continued to be wonderful and as planned aside froma few miles of gravel until I neared Alton. Not sure exactly what happened, I was remarking to myself happily that I'd reached 90 miles without foot pain (usually sets in around mile 70) and without a mental crash. My focus on those 2 efforts were paying off! But as I neared mile 93, things got rough. Both the road and my mood. Alton had stop signs and terrible roads, both were disrupting my focus and pace. I started cursing the roads (I was already upset with every bridge/road bump I'd hit all day...) and losing focus. I was thinking that the length of this ride was long enough and that I wouldn't do a brick run, after hours of telling myself that I can't decide about the run until after the ride. So I took in part of a Lara bar, did this contribute to the energy crash? Is the sugar in a lara not "fast burning" enough? Dunno, just know that it seemed like the turn on Brown St was never coming...
Once I finally reached Brown St I saw a gas station and decided to stop now instead of nearer the river. The guy behind the counter asks "Tired?" so I must have looked dazed. Just needed water and a bathroom, and OOF the bathroom was AWFUL! Stank like pee, brown crap smeared on the toilet bowl, bugs flying around...I held my breath and hurried. Didn't help the mood. I decided to take an extra gel to boost me through this section, even though it was off schedule. It's just a gel, and I took it in little bits of it over time and didn't count it in the schedule. Rolled on down hill to the river and hopped on the Confluence trail.
Miles 101-125, ending at 7:31! The Con trail is a rough one with those stupid gates to go around, so my momentum was still disrupted. This was just an excuse, because once I got past the Tower and hit good road I didn't feel much happier. I was happy to be smelling something besides corn growing, although dead fish and river smell isn't exactly pleasant. I was getting obsessed with where I was -- where's my turn, where's that road, I need to stop and check the map. I know that wondering about my next turn burns up mental fuel for me and distracts me, so while I hate to stop I know that it relaxes me to just know the answer. But it seemed like I was wanting to stop way too much. Once I found the New Poag turn I was again along a super rough bike lane, had to ride on the roadway, and just wanted off of it! Now I was exposed to the heat of the day, increased headwind, fast cars, rough road edge, low brain sugars...it wasn't pretty.
So I took an MCT trail option to get me off the road, only to have to wind though SIUE, hit more bumps, and end up back on the NP road...the only gain was mileage, so I can't complain there can I?
Back on the NP road, which BTW has an awesome bike path dedicated shoulder, I was obsessing over my next turn. I missed it. Check the map, loop back. Find the street-trail connection is steep downhill gravel. Try walking the bike and nearly fail. I was back on the trail at about mile 115 and knew I had 10 miles more.
I cracked in these 10 miles. Cursing. Hating it. Thought there's no way in HELL I'm running 100 miles EVER. Yeah. Cracked. I was still moving, only just now starting to hurt, but my brain was NOT enjoying it. This is exactly what I needed -- to find the limit! So I just kept cranking along, hitting the benchmark 112 in 6:40, I was disappointed in this but realized I needed to stay focused.
I passed the truck at 124 miles and headed out for what seemed to be the longest half mile out-n-back ever. Once finished I was cooked. Dizzy, hot, tired, sluggish, pissed, cranky, happy, ... you name it and I probably felt it. I threw a childish fit when my phone wouldn't come out of the bag. I marveled at how my purple sweet potato recovery meal turned blue (really!!). I changed clothes, turned the AC on, and headed towards home.
Once there, I was still buzzing in my head, as if my ears were scarred from the sound of 7.5hrs of wind. I had talked to only one other person the entire ride, a rider in Eville had a RAGBRAI jersey that I chatted with him about. That's it! An awful long time to be alone in your head, but that's how race day could be so it's all part of it.
Song on the way home: Kongos Come With Me Now:
Afraid to lose control
And caught up in this world
I've wasted time, I've wasted breath
I think I've thought myself to death
I was born without this fear
Now only this seems clear
I need to move, I need to fight
I need to lose myself tonight
Saturday, July 19, 2014
Peak weekend Sammich on the Katy
RUN 1:52 12 miles, about 9:22
BIKE 1:05 16 miles
RUN :46 5 miles
Day one is done! This is a repeat of last Saturday's workout that I did a week ahead of time. Big difference here was the weather -- this time around it was much cooler. I thought that might translate to a faster pace, but no.
The first run felt great, I just kept it easy and tried to take advantage of any downhill segments on the Centennial trail. I did an EFS shot right at the beginning then again at the half way point.
The bike was on Puppy, starting off with another EFS for an out-n-back. The original plan was to ride towards CCP, but I was having fun in the Katy dust I guess because I stayed there the entire time. Aside from a coating of dust on everything and a German Shepard that lunged at me -- unremarkable. I just a pace of about 70-75%.
The last run was hard to start and took a lot of mental pushing. Another EFS to start, then off on the Katy. The original plan was to run the opposite direction, but there's less shade that way. So I ran by the stinky BBQ again and watched as each mile slowly ticked by. I walked each mile for only 30s or so as a reward for running the mile. I was holding a great pace considering how tired I felt. But it was all in my head.
We had a group lunch afterwards. I had my recovery bucket, but we sat there for 2.5hrs and by the end I was falling asleep! The drive home was sleepy too, not a great idea!
BIKE 1:05 16 miles
RUN :46 5 miles
Day one is done! This is a repeat of last Saturday's workout that I did a week ahead of time. Big difference here was the weather -- this time around it was much cooler. I thought that might translate to a faster pace, but no.
The first run felt great, I just kept it easy and tried to take advantage of any downhill segments on the Centennial trail. I did an EFS shot right at the beginning then again at the half way point.
The bike was on Puppy, starting off with another EFS for an out-n-back. The original plan was to ride towards CCP, but I was having fun in the Katy dust I guess because I stayed there the entire time. Aside from a coating of dust on everything and a German Shepard that lunged at me -- unremarkable. I just a pace of about 70-75%.
The last run was hard to start and took a lot of mental pushing. Another EFS to start, then off on the Katy. The original plan was to run the opposite direction, but there's less shade that way. So I ran by the stinky BBQ again and watched as each mile slowly ticked by. I walked each mile for only 30s or so as a reward for running the mile. I was holding a great pace considering how tired I felt. But it was all in my head.
We had a group lunch afterwards. I had my recovery bucket, but we sat there for 2.5hrs and by the end I was falling asleep! The drive home was sleepy too, not a great idea!
Friday, July 18, 2014
Listening for the Whisper
SWIM (haven't done yet...)
COMMUTE 10 miles, if I bike to the Y to swim, not sure on that yet
Not much to do at work today but lots to do outside of it, so I'm hoping to leave soon! Finally Friday!
Lots I keep thinking about saying here, but then don't type up. I'll hit a few now...
1. New Gear! I've been buying a lot of gear lately. At least it seems that way. I don't normally shop much, but the availability of online shopping makes it easier. Yesterday I received my grab bag of Compression stuff. Don't like the socks and hope to return them, will test the sleeves tomorrow. Just got two new swimsuits and a rash guard shirt. Not sure if I'll be able to use the shirt, seeing if it's legal is on my to-do list. Another recent purchase is new Craft Tri shorts, which are sadly a discontinued item?! No!!!!!! I'm excited to have new stuff since I don't get it often :)
2. Am I over-reacting to peak week fatigue? This past week (maybe even the past two weeks?) have been an up/down ride of emotions. Heck, I nearly cracked Weds when the OWS was canceled! I swing from feelings of power and strength, to feelings if ineptitude, weakness, sickness, and more. Maybe I should just sit back and ride the wave out. Well actually, that's what I HAVE to do. This is what I've been looking forward to for months! Peak week and the fatigue-riddled power trip that comes with it! It's on the brain a LOT it seems. But I worry that my healthy isn't good enough for finishing this out, which leads me to #3...
3. Finding the Whisper of Rain in the whole mess. OK let's stop right there and re-write that script. This isn't a mess! Sure it's chaotic, but that's to be expected. It's hard to focus, motivation is scarce, the body and mind want different things. And that's where things get messy. My body seems to be on the edge sometimes, yet it hasn't failed yet. It's been through the wringer this season with the nutrition problems (BTW the FODMAP experiment is a success!) and I'm seeing so many changes. I'm leaner and lighter, but faster too! But every time I feel tired or like I just can't climb that next set of stairs, the mind jumps in to comment: "Your reserves are low". "You're pushing too hard, take a rest". "You won't make it if you continue on this track".
But I am making it! I'm not making huge improvements in cycling, but otherwise I'm rocking it. Will MiTi be a PR race? Hard to say for sure, but it feels promising.
So where's the Whisper? I've learned that my body can tolerate a lot and still keep running along. I've learned that certain foods make me ill, and I'm learning new foods to work with that limitation. I have new clothes for my new size! I've pushed myself closer to the edge and learned about my discipline and will to be strong. I think overall, this challenging season has taught me that I am capable of what I put my mind to!
4. Oh and a new word: Bee-venge!
COMMUTE 10 miles, if I bike to the Y to swim, not sure on that yet
Not much to do at work today but lots to do outside of it, so I'm hoping to leave soon! Finally Friday!
Lots I keep thinking about saying here, but then don't type up. I'll hit a few now...
1. New Gear! I've been buying a lot of gear lately. At least it seems that way. I don't normally shop much, but the availability of online shopping makes it easier. Yesterday I received my grab bag of Compression stuff. Don't like the socks and hope to return them, will test the sleeves tomorrow. Just got two new swimsuits and a rash guard shirt. Not sure if I'll be able to use the shirt, seeing if it's legal is on my to-do list. Another recent purchase is new Craft Tri shorts, which are sadly a discontinued item?! No!!!!!! I'm excited to have new stuff since I don't get it often :)
2. Am I over-reacting to peak week fatigue? This past week (maybe even the past two weeks?) have been an up/down ride of emotions. Heck, I nearly cracked Weds when the OWS was canceled! I swing from feelings of power and strength, to feelings if ineptitude, weakness, sickness, and more. Maybe I should just sit back and ride the wave out. Well actually, that's what I HAVE to do. This is what I've been looking forward to for months! Peak week and the fatigue-riddled power trip that comes with it! It's on the brain a LOT it seems. But I worry that my healthy isn't good enough for finishing this out, which leads me to #3...
3. Finding the Whisper of Rain in the whole mess. OK let's stop right there and re-write that script. This isn't a mess! Sure it's chaotic, but that's to be expected. It's hard to focus, motivation is scarce, the body and mind want different things. And that's where things get messy. My body seems to be on the edge sometimes, yet it hasn't failed yet. It's been through the wringer this season with the nutrition problems (BTW the FODMAP experiment is a success!) and I'm seeing so many changes. I'm leaner and lighter, but faster too! But every time I feel tired or like I just can't climb that next set of stairs, the mind jumps in to comment: "Your reserves are low". "You're pushing too hard, take a rest". "You won't make it if you continue on this track".
But I am making it! I'm not making huge improvements in cycling, but otherwise I'm rocking it. Will MiTi be a PR race? Hard to say for sure, but it feels promising.
So where's the Whisper? I've learned that my body can tolerate a lot and still keep running along. I've learned that certain foods make me ill, and I'm learning new foods to work with that limitation. I have new clothes for my new size! I've pushed myself closer to the edge and learned about my discipline and will to be strong. I think overall, this challenging season has taught me that I am capable of what I put my mind to!
4. Oh and a new word: Bee-venge!
Rest then swim, it worked
SWIM 1hr and 2700y, 30x50
YAY! I DID IT!! Typically when I delay the swim until the afternoon, it gets skipped. I come up with all sorts of excuses then don't swim. Today I overcame a list of excuses and did it!
First I said I needed to rest. I countered by realizing that if I rested from the morning swim Thursday through this afternoon swim, that'd be at least 24hrs 'off'. So that's not a bad plan.
Then I get home from work, hungry and tired. I decide to eat half of dinner, but countered that if I eat too much I'll just feel too full so swim. So I avoided that.
Then I wanted to run shopping errands. DH wasn't going to be home until late and I had a list of stores to visit. I countered that the stores will be available tomorrow, but tonight's swim has gotta be tonight.
I DID IT!! It was the same swim MS as one I did a few weeks ago: 30x50 as 1-10 descending, 11-20 as kick/sprint, and 21-30 as race pace. I didn't feel terribly fast but workouts like this go by fast.
This was the swim with the goofy woman doing push-up/dives back and forth in my lane, before moving the the adjacent lane to hang like a bat from the deck by hooking her knees over the edge. WTH?
YAY! I DID IT!! Typically when I delay the swim until the afternoon, it gets skipped. I come up with all sorts of excuses then don't swim. Today I overcame a list of excuses and did it!
First I said I needed to rest. I countered by realizing that if I rested from the morning swim Thursday through this afternoon swim, that'd be at least 24hrs 'off'. So that's not a bad plan.
Then I get home from work, hungry and tired. I decide to eat half of dinner, but countered that if I eat too much I'll just feel too full so swim. So I avoided that.
Then I wanted to run shopping errands. DH wasn't going to be home until late and I had a list of stores to visit. I countered that the stores will be available tomorrow, but tonight's swim has gotta be tonight.
I DID IT!! It was the same swim MS as one I did a few weeks ago: 30x50 as 1-10 descending, 11-20 as kick/sprint, and 21-30 as race pace. I didn't feel terribly fast but workouts like this go by fast.
This was the swim with the goofy woman doing push-up/dives back and forth in my lane, before moving the the adjacent lane to hang like a bat from the deck by hooking her knees over the edge. WTH?
Thursday, July 17, 2014
Turn it around Thursday
RUN 90 mins and 10.5 miles
SWIM 65-ish mins and 3000y as 2x (350-300-250), pulled the 2nd set
After my emotional crash-n-burn last night (and yesterday I guess), I'm resolved to being happier. One step and one decision at a time. W2M2HRN? So all morning I found ways to save time, not stare at a computer, and do things that were positive for my happiness. Carry down the rag to the basement, sit down and eat my preWO sweet potato, don't lick the spatula but wait for the pancake to finish, don't eat it all at once and split it with a powerbar because that's smarter fueling, don't drink all the coffee at once and bring have for after the run. Stuff like that. Little things that add up.
So the morning went much better! Our run group was great, I ran better than I thought I could given my emotional and physical fatigue. Partway through the run I realized that my head was usually what drags me down, and not my body. If I could just ignore the Blerchy stuff it says I'd have an easier time of it.
I took my time getting to the pool. Saw DebS for the first time in a long time and chatted with her. Ate my pancake and drank water. Got to the pool and talked only a few mins to the Black Haired Blerch and this time I controlled the conversation more. The pace and swim felt good, although it felt faster than the 55-58sec/50y I was doing. Got my swim started on good time, although late in the morning!! 8:45am!! HAHA, so much for getting to work early.
Especially when you learn that I ran an errand to Target before going to work! Because I wanted to do it, it makes me happy to cross things off the to-do list, and I work doesn't make me happy right now! HAHA!! Yesterday I was planning to take today off as a sick day, then today I started thinking I could take Friday as a sick day and join LC for a morning long ride. But I won't. I'll come to work, get my sh!t done, and do the right thing.
But I didn't have much to do. So I planned my Triple Brick routes, looked up a few recipes, talked to coworkers about projects (this was most fun part of work day!), updated my logs, and soon I'll be heading for home. Yup, I'm writing this at work! HAHA!
SWIM 65-ish mins and 3000y as 2x (350-300-250), pulled the 2nd set
After my emotional crash-n-burn last night (and yesterday I guess), I'm resolved to being happier. One step and one decision at a time. W2M2HRN? So all morning I found ways to save time, not stare at a computer, and do things that were positive for my happiness. Carry down the rag to the basement, sit down and eat my preWO sweet potato, don't lick the spatula but wait for the pancake to finish, don't eat it all at once and split it with a powerbar because that's smarter fueling, don't drink all the coffee at once and bring have for after the run. Stuff like that. Little things that add up.
So the morning went much better! Our run group was great, I ran better than I thought I could given my emotional and physical fatigue. Partway through the run I realized that my head was usually what drags me down, and not my body. If I could just ignore the Blerchy stuff it says I'd have an easier time of it.
I took my time getting to the pool. Saw DebS for the first time in a long time and chatted with her. Ate my pancake and drank water. Got to the pool and talked only a few mins to the Black Haired Blerch and this time I controlled the conversation more. The pace and swim felt good, although it felt faster than the 55-58sec/50y I was doing. Got my swim started on good time, although late in the morning!! 8:45am!! HAHA, so much for getting to work early.
Especially when you learn that I ran an errand to Target before going to work! Because I wanted to do it, it makes me happy to cross things off the to-do list, and I work doesn't make me happy right now! HAHA!! Yesterday I was planning to take today off as a sick day, then today I started thinking I could take Friday as a sick day and join LC for a morning long ride. But I won't. I'll come to work, get my sh!t done, and do the right thing.
But I didn't have much to do. So I planned my Triple Brick routes, looked up a few recipes, talked to coworkers about projects (this was most fun part of work day!), updated my logs, and soon I'll be heading for home. Yup, I'm writing this at work! HAHA!
Wednesday, July 16, 2014
CANCELED SWIM?!?
SWIM NONE!!!
I drove all the way out to the park only to find it was canceled. No news or updates or anything from the organizers. So why am I putting this here?
Because I was so pissed and frustrated that I wanted to cry. Seriously. I cussed, swore, whined.
I had every opportunity to swim at the Y on the way home, but didn't. After sitting/driving for an hour, after hurrying home to pack up and prepare dinner, after fueling for the workout that never happened...I just felt awful.
Oddly enough, on the drive out the Wanted Dead Or Alive song came on, the same song that was added to the list after I DNF'd the Hudson swim. I thought it was a great omen! Instead I think it was an omen of "not swimming here either".
Damn I was mad. Then I came home and took it out on my protein powder/quinoa/PB2 mix. :( Emotional eating.
I drove all the way out to the park only to find it was canceled. No news or updates or anything from the organizers. So why am I putting this here?
Because I was so pissed and frustrated that I wanted to cry. Seriously. I cussed, swore, whined.
I had every opportunity to swim at the Y on the way home, but didn't. After sitting/driving for an hour, after hurrying home to pack up and prepare dinner, after fueling for the workout that never happened...I just felt awful.
Oddly enough, on the drive out the Wanted Dead Or Alive song came on, the same song that was added to the list after I DNF'd the Hudson swim. I thought it was a great omen! Instead I think it was an omen of "not swimming here either".
Damn I was mad. Then I came home and took it out on my protein powder/quinoa/PB2 mix. :( Emotional eating.
What Would Make Me Happy, Right Now?
BIKE 90 mins 25 miles, see below
COMMUTE 6 miles
SWIM ??
Did this indoors because I wanted to focus on the sprints. Instead of going through it once, I repeated each set: 5hard/5fast, 5/5, 4/4, 4/4, 3/3, 3/3, 2/2, 2/2, 1/1, 1/1. It averaged out to 16.7-ish mph?! I'm disappointed with the overall pace! Is that for real? At one point during the workout I even moved the bike computer thinking it wasn't reading correctly!
I have the OWS tonight, kinda throws my schedule off, but it's so far off anyway...
I can't tell if I'm tired or depressed. All morning long I lacked energy (it wasn't the bike computer) and even now at 1030am I'm sitting here tired and unhappy. I can think of a few explanations:
1. I'm dehydrated.
2. I'm underfueled.
3. I'm tired because it's freaking PEAK WEEK.
But there's another undertone I can't ignore. I just don't feel happy. What's missing? Why do I feel jealous when I see others working on their yards while I'm commuting in? Why do I get frustrated and upset with the dog when she wants to be walked? Why can't I sit down and enjoy a meal, it always needs to be "gotta hurry gotta go".
RM recently told me something that struck me, and I need to act on it. Paraphrased:
So...I've asked this before, it's even a tag on this blog: What Would Make Me Happy, Right Now? I mean, besides a nap.
Let's start by asking, what, specifically,am I unhappy about. Then look at what I can do about it.
1. I feel like I can't get anything done. Everything feels half-assed, unfinished, lazed through. This morning, while dragging my feet about coming to work, I worked through 2 items on my to-do list. Finishing each made my sorta happy! I forced a smile. Yesterday I ran my BS errands and after dinner did some house cleaning. That felt good too, and again I forced a smile.
This problem probably stems from being overbooked in life at the moment, and also from the realization that I'm going to leave my current job without things being finished. Peak week takes a lot of hours, but I enjoy that stuff. It's the rest of it making me unhappy. Messy house, unfinished business. How to fix that?
It will start to resolve here soon enough. Less than a month at the job, and peak week is almost half done. So be patient on this one.
2. I feel so worn out, so tired, flat, un-engaged. OK, again, it's peak week. If you aren't tired, then you aren't doing it right! But when I get tired I tend to stare at internet forums, essentially Blerching away time. Come to think of it, staring at internet forums is a pretty un-engaging activity, isn't it?! No wonder I get on a bad track, lose time, and feel the momentum sucked out of me. Maybe I should delete those sites from my iphone until after the race. What I've done the last few nights is come home and have dinner over internet forums. (see point 3 below for more on that).
OK Done. I just deleted all the bookmarks on the phone. Now what to do instead? Sit with the dog. Nap on the patio. Pull some weeds, dust the house, hit the to-do list...plenty of things! This is especially frustrating to realize that I feel like I can't get anything done, yet I waste time Blerching on internet forums!
And OMG I can't even focus on this post, I keep opening another window to go find something else to read!! ARG!!!! I just used that New Tab to look up smartphone addiction...found 18 Things You Miss Staring While Staring At Your Phone. It hurts to read: Silence, taste of coffee, a good meal, the smile of a dog, natural light, and more. Ugh, it hurts. But it can be fixed! I need to unplug from that problem and replug into life.
3. I'm not taking care of myself, but I'm obsessing about it. My nutrition dilemma is driving me a bit crazy, I spend too much time wondering what to eat, if I can eat it, do I have enough, why do I feel hungry, why am I so full, etc? I've been tracking my nutrition, sorta lazily, to keep an eye on things. But I don't have goals for it, I'm just tracking. Although it helps to find problems after the fact, I'm not doing this right.
I'm making meals that aren't that good. Today I put on a bed of spinach some ground beef, some mushrooms, some eggplant caponata, and mung bean sprouts. How did I come up with this? Protein, fat, 2+ veggies. I'm eating foods we have on hand that I picked at the store because I felt like I should eat them, not really because I wanted them. I'm also forcing food down sometimes, I'm not at all excited to eat it! Where's the oh nom nom feeling I should have about food? Again...it's peak week.
It's likely related to how tired I am. I'm not inspired to prepare nice meals, I'm not inspired to eat them! It takes time that I don't have much of right now. This past day or two all I want is my sweet potato batter mix, some quinoa flakes, some protein powder...voila a meal. That's not a meal! That's lazy comfort food!
Maybe I should let myself eat what I want? But would I feel better lazing out and eating a pile up of carbs and fake protein food? Eh, not really. So what is the fix?
I have the ingredients on hand to make the kale sweet potato brekkie, haven't done it yet. So..DO IT! Quit eating dinner over an iphone, sit down and eat from a plate. Enjoy the food, don't force it down.
I think in summary, W2M2HRN is just getting things done, not wasting my time, and taking better care of myself. Remove the iphone, hit the to do list. Hide the iphone, and enjoy the meal. Hmmm, I see a pattern here.....
COMMUTE 6 miles
SWIM ??
Did this indoors because I wanted to focus on the sprints. Instead of going through it once, I repeated each set: 5hard/5fast, 5/5, 4/4, 4/4, 3/3, 3/3, 2/2, 2/2, 1/1, 1/1. It averaged out to 16.7-ish mph?! I'm disappointed with the overall pace! Is that for real? At one point during the workout I even moved the bike computer thinking it wasn't reading correctly!
I have the OWS tonight, kinda throws my schedule off, but it's so far off anyway...
I can't tell if I'm tired or depressed. All morning long I lacked energy (it wasn't the bike computer) and even now at 1030am I'm sitting here tired and unhappy. I can think of a few explanations:
1. I'm dehydrated.
2. I'm underfueled.
3. I'm tired because it's freaking PEAK WEEK.
But there's another undertone I can't ignore. I just don't feel happy. What's missing? Why do I feel jealous when I see others working on their yards while I'm commuting in? Why do I get frustrated and upset with the dog when she wants to be walked? Why can't I sit down and enjoy a meal, it always needs to be "gotta hurry gotta go".
RM recently told me something that struck me, and I need to act on it. Paraphrased:
I'm the only person responsible for my own happiness.
So...I've asked this before, it's even a tag on this blog: What Would Make Me Happy, Right Now? I mean, besides a nap.
Let's start by asking, what, specifically,am I unhappy about. Then look at what I can do about it.
1. I feel like I can't get anything done. Everything feels half-assed, unfinished, lazed through. This morning, while dragging my feet about coming to work, I worked through 2 items on my to-do list. Finishing each made my sorta happy! I forced a smile. Yesterday I ran my BS errands and after dinner did some house cleaning. That felt good too, and again I forced a smile.
This problem probably stems from being overbooked in life at the moment, and also from the realization that I'm going to leave my current job without things being finished. Peak week takes a lot of hours, but I enjoy that stuff. It's the rest of it making me unhappy. Messy house, unfinished business. How to fix that?
It will start to resolve here soon enough. Less than a month at the job, and peak week is almost half done. So be patient on this one.
2. I feel so worn out, so tired, flat, un-engaged. OK, again, it's peak week. If you aren't tired, then you aren't doing it right! But when I get tired I tend to stare at internet forums, essentially Blerching away time. Come to think of it, staring at internet forums is a pretty un-engaging activity, isn't it?! No wonder I get on a bad track, lose time, and feel the momentum sucked out of me. Maybe I should delete those sites from my iphone until after the race. What I've done the last few nights is come home and have dinner over internet forums. (see point 3 below for more on that).
OK Done. I just deleted all the bookmarks on the phone. Now what to do instead? Sit with the dog. Nap on the patio. Pull some weeds, dust the house, hit the to-do list...plenty of things! This is especially frustrating to realize that I feel like I can't get anything done, yet I waste time Blerching on internet forums!
And OMG I can't even focus on this post, I keep opening another window to go find something else to read!! ARG!!!! I just used that New Tab to look up smartphone addiction...found 18 Things You Miss Staring While Staring At Your Phone. It hurts to read: Silence, taste of coffee, a good meal, the smile of a dog, natural light, and more. Ugh, it hurts. But it can be fixed! I need to unplug from that problem and replug into life.
3. I'm not taking care of myself, but I'm obsessing about it. My nutrition dilemma is driving me a bit crazy, I spend too much time wondering what to eat, if I can eat it, do I have enough, why do I feel hungry, why am I so full, etc? I've been tracking my nutrition, sorta lazily, to keep an eye on things. But I don't have goals for it, I'm just tracking. Although it helps to find problems after the fact, I'm not doing this right.
I'm making meals that aren't that good. Today I put on a bed of spinach some ground beef, some mushrooms, some eggplant caponata, and mung bean sprouts. How did I come up with this? Protein, fat, 2+ veggies. I'm eating foods we have on hand that I picked at the store because I felt like I should eat them, not really because I wanted them. I'm also forcing food down sometimes, I'm not at all excited to eat it! Where's the oh nom nom feeling I should have about food? Again...it's peak week.
It's likely related to how tired I am. I'm not inspired to prepare nice meals, I'm not inspired to eat them! It takes time that I don't have much of right now. This past day or two all I want is my sweet potato batter mix, some quinoa flakes, some protein powder...voila a meal. That's not a meal! That's lazy comfort food!
Maybe I should let myself eat what I want? But would I feel better lazing out and eating a pile up of carbs and fake protein food? Eh, not really. So what is the fix?
I have the ingredients on hand to make the kale sweet potato brekkie, haven't done it yet. So..DO IT! Quit eating dinner over an iphone, sit down and eat from a plate. Enjoy the food, don't force it down.
I think in summary, W2M2HRN is just getting things done, not wasting my time, and taking better care of myself. Remove the iphone, hit the to do list. Hide the iphone, and enjoy the meal. Hmmm, I see a pattern here.....
Tuesday, July 15, 2014
Two A Day with a broken-up bike ride
RUN 8.1 miles in 67 mins, ladder
BIKE 30 miles in 2hrs, also a ladder!
COMMUTE 3 miles home
The run was a ladder at 88-92%, with a one lap rest in between:
2000 6:21 pace 1.4mi ccwise
1600 5:53 pace 1.12mi ccwise
1200 6:47 pace .77 cwise?
800 6:51 pace .5 cwise
400 6:33 pace .26 cwise
Some of the loops I ran the opposite way, so I'm never too sure what the most accurate number will be. The Garmin measures one direction differently than the other! Either way, good numbers for a run on tired legs. I didn't think I'd be able to pull off good intervals at first, but as always you just never know until you try.
The ride got broken up around lab meeting. I did 42-ish minutes beforehand and got the 20 min interval done. After lab meeting and a few tasks I rounded out the rest -- 16, 12, 8, and 4 mins at 'push-it" pace. Not sprint, but hard. All in FoPa. Once done, I logged the rest of the time by going to BS to get Puppy fixed up (super creaky drive train and skipping gears on the downshift), buy some gloves, and a back up bottle of EFS. TH had a flask bottle on Sunday, and I realized that having one around in the truck is a good idea when you forget one at home. I hated to come back to work :( but that's life. I had a great morning!
My energy today was much better than yesterday, when I kinda felt sick. Not infected-sick, but poorly recovered, poorly fueled sick. Like I should take a training day off, or maybe even a sick day from work! Too much to do at work for that, and besides I wouldn't really rest. I'd still vacuum, clean, do errands...rest and I aren't well acquainted right now. But today is much better, leaving me to think that the super-fatigue I feel is under-fueling. MOAR CARBS!
It was 60F this morning! A little SW wind but abundant sunshine. It's amazingly cool for July but I like it.
BIKE 30 miles in 2hrs, also a ladder!
COMMUTE 3 miles home
The run was a ladder at 88-92%, with a one lap rest in between:
2000 6:21 pace 1.4mi ccwise
1600 5:53 pace 1.12mi ccwise
1200 6:47 pace .77 cwise?
800 6:51 pace .5 cwise
400 6:33 pace .26 cwise
Some of the loops I ran the opposite way, so I'm never too sure what the most accurate number will be. The Garmin measures one direction differently than the other! Either way, good numbers for a run on tired legs. I didn't think I'd be able to pull off good intervals at first, but as always you just never know until you try.
The ride got broken up around lab meeting. I did 42-ish minutes beforehand and got the 20 min interval done. After lab meeting and a few tasks I rounded out the rest -- 16, 12, 8, and 4 mins at 'push-it" pace. Not sprint, but hard. All in FoPa. Once done, I logged the rest of the time by going to BS to get Puppy fixed up (super creaky drive train and skipping gears on the downshift), buy some gloves, and a back up bottle of EFS. TH had a flask bottle on Sunday, and I realized that having one around in the truck is a good idea when you forget one at home. I hated to come back to work :( but that's life. I had a great morning!
My energy today was much better than yesterday, when I kinda felt sick. Not infected-sick, but poorly recovered, poorly fueled sick. Like I should take a training day off, or maybe even a sick day from work! Too much to do at work for that, and besides I wouldn't really rest. I'd still vacuum, clean, do errands...rest and I aren't well acquainted right now. But today is much better, leaving me to think that the super-fatigue I feel is under-fueling. MOAR CARBS!
It was 60F this morning! A little SW wind but abundant sunshine. It's amazingly cool for July but I like it.
Monday, July 14, 2014
Happily an easy swim day
SWIM probably only 45 mins of swim, 1600y
No problem waking up on time. No problem moving.Thinking seemed to be OK too. But discipline...a little weak today :)
Thankfully the Evolve swim was an easy day of individual evaluations. Three things to work on:
1. Pausing before I catch and pull. CHG has been pointing that out for years!
2. Scissor kick when I turn to break, probably causing my hips to drop or at least contributing.
3. Work for a 'question mark' shaped pull past the body.
My crossover issue is no longer an issue (unless perhaps I'm tired and/or distracted) and I felt pretty good in the pool today. But lacking in discipline, when I stopped at the wall for the prescribed 10s break, I took longer than 10s whenever I could!
Today is the first day of peak week!! I made it!!
No problem waking up on time. No problem moving.Thinking seemed to be OK too. But discipline...a little weak today :)
Thankfully the Evolve swim was an easy day of individual evaluations. Three things to work on:
1. Pausing before I catch and pull. CHG has been pointing that out for years!
2. Scissor kick when I turn to break, probably causing my hips to drop or at least contributing.
3. Work for a 'question mark' shaped pull past the body.
My crossover issue is no longer an issue (unless perhaps I'm tired and/or distracted) and I felt pretty good in the pool today. But lacking in discipline, when I stopped at the wall for the prescribed 10s break, I took longer than 10s whenever I could!
Today is the first day of peak week!! I made it!!
Sunday, July 13, 2014
Century #2: Hot TN ride with TH
RIDE 6:18 and 100.7 miles
RUN 31 mins and 3.2 miles, run/walk strategy
After last weekend's problems with a group ride, I wasn't planning to do it again at all until after MiTi. But a group is stronger, more fun, and not always a bad thing. I'd decided there were 4 people who could contact me about joining this ride that I'd accept: TH, LC, IT, and G. The others I turned away. I really did need to ride alone at my pace. But when TH said she could join, I was happy. I miss talking to her!
The ride was the Big Bottle, a new one for me. The long route was said to be 55 miles, so we planned on 55 miles twice, then a 30 min run. The only way to quickly summarize a 7 hr day is to just string together what happened in a stream of consciousness that I'm so good at :)
I forgot my EFS, probably on purpose at a subconscious level. It's just not satisfying sometimes. The first roads out of C-ville were wonderful and I'll add them to my route repertoire. TH's biking is really getting strong, I kept my pace at sub-race-pace and combined with my fatigue I couldn't have gone much faster anyway. And she was rocking it right there with me! A rock stuck in your left shoe cleat is a bad thing, especially when you can't clip out. Gwavel season for a few miles. Some guy at the 2nd rest stop was eating a loaf-like pemmican bar, how does that not sit heavy, and why did it look so much better than my powerbar? A read of the route map at the 3rd rest stop revealed the long route is 57 miles. Cloud cover is nice, especially when the bank sign says 92F. My feet were already tingling after 55 miles? A residential area tour back in to C-ville to finish the first loop in 3.5 hours, 16.1 mph ave pace. Lotsa in-town riding, but it still didn't seem that slow.
The heat of the day, the accumulated time, and the suddenly longer loop (really...55 to 57 miles shouldn't be a deterrent!) had both of us thinking that the medium 40 mile loop might be the better option. Our rationale? This was going to be a 6 hr ride even if we just do 40. It's not peak week yet, we don't need 114 miles today. It's hot. And there was a few miles of chip gravel on that long route.
So a few miles into the 2nd loop we decided to go shorter but push the pace higher than we had on the first loop. Turns out the medium ride had some gorgeous roads, no gwavel, and a brief ride on a shady MCT-like trail. In the end, no regrets going short. We tacked on 3+ miles at the end because TH wanted at least 100. DONE!
The run, oof was that hot. And after my 17 miles yesterday I wasn't much in the mood for the first mile, but settled in after that. It didn't help that there was really nowhere great to run. The park had no trails, the streets lacked sidewalks, and the one sidewalk we did find was along a busy under-construction street with bad curbs and the potential for turning traffic. We just wanted out of the sun! So when 27 mins hit with only 3 mins to go, we ended up doing short back-n-forths on a shady street. lol, whatever it takes!
My hydration was good and steady. My nutrition started late around 2hrs, but I'd had a big brekkie that kept me full. Yet I could notice when I needed a gel, I could feel the up/down ride of energy. The goal is to stay up, so I need to stay to schedule and not ignore it.
This wasn't peak week but I still hit 19.25 hours!
SWIM 5700 y in 2:14
BIKE 179.20 miles in 11:21!
RUN 37.20 miles in 5:38
COMMUTE 10 miles (I used the inbound commute as part of workouts)
SWIM MORE!!
RUN 31 mins and 3.2 miles, run/walk strategy
After last weekend's problems with a group ride, I wasn't planning to do it again at all until after MiTi. But a group is stronger, more fun, and not always a bad thing. I'd decided there were 4 people who could contact me about joining this ride that I'd accept: TH, LC, IT, and G. The others I turned away. I really did need to ride alone at my pace. But when TH said she could join, I was happy. I miss talking to her!
The ride was the Big Bottle, a new one for me. The long route was said to be 55 miles, so we planned on 55 miles twice, then a 30 min run. The only way to quickly summarize a 7 hr day is to just string together what happened in a stream of consciousness that I'm so good at :)
I forgot my EFS, probably on purpose at a subconscious level. It's just not satisfying sometimes. The first roads out of C-ville were wonderful and I'll add them to my route repertoire. TH's biking is really getting strong, I kept my pace at sub-race-pace and combined with my fatigue I couldn't have gone much faster anyway. And she was rocking it right there with me! A rock stuck in your left shoe cleat is a bad thing, especially when you can't clip out. Gwavel season for a few miles. Some guy at the 2nd rest stop was eating a loaf-like pemmican bar, how does that not sit heavy, and why did it look so much better than my powerbar? A read of the route map at the 3rd rest stop revealed the long route is 57 miles. Cloud cover is nice, especially when the bank sign says 92F. My feet were already tingling after 55 miles? A residential area tour back in to C-ville to finish the first loop in 3.5 hours, 16.1 mph ave pace. Lotsa in-town riding, but it still didn't seem that slow.
The heat of the day, the accumulated time, and the suddenly longer loop (really...55 to 57 miles shouldn't be a deterrent!) had both of us thinking that the medium 40 mile loop might be the better option. Our rationale? This was going to be a 6 hr ride even if we just do 40. It's not peak week yet, we don't need 114 miles today. It's hot. And there was a few miles of chip gravel on that long route.
So a few miles into the 2nd loop we decided to go shorter but push the pace higher than we had on the first loop. Turns out the medium ride had some gorgeous roads, no gwavel, and a brief ride on a shady MCT-like trail. In the end, no regrets going short. We tacked on 3+ miles at the end because TH wanted at least 100. DONE!
The run, oof was that hot. And after my 17 miles yesterday I wasn't much in the mood for the first mile, but settled in after that. It didn't help that there was really nowhere great to run. The park had no trails, the streets lacked sidewalks, and the one sidewalk we did find was along a busy under-construction street with bad curbs and the potential for turning traffic. We just wanted out of the sun! So when 27 mins hit with only 3 mins to go, we ended up doing short back-n-forths on a shady street. lol, whatever it takes!
My hydration was good and steady. My nutrition started late around 2hrs, but I'd had a big brekkie that kept me full. Yet I could notice when I needed a gel, I could feel the up/down ride of energy. The goal is to stay up, so I need to stay to schedule and not ignore it.
This wasn't peak week but I still hit 19.25 hours!
SWIM 5700 y in 2:14
BIKE 179.20 miles in 11:21!
RUN 37.20 miles in 5:38
COMMUTE 10 miles (I used the inbound commute as part of workouts)
SWIM MORE!!
Saturday, July 12, 2014
Peanutty Sammich, with an extra run!
RUN 12 miles in 1:53 (or was it 1:55...?)
BIKE 15.5 miles in 1:00
RUN 5 miles in :45
Yesterday I nutritionally drained myself. I was super hunger all afternoon but had left my wallet at home, and DH was off work. By the time I got home, I was beyond the Starvin' Marvin phase. So I fixed up a huge sweet potato pancake with a nut butter based syrup topping. That's the first peanutty. It was nummy nutty! And filling :)
I started off the run around 6:30, it was already getting hot and humid but as I liked to say this weekend I'm a heat specialist. If I say it enough, I'll believe it, right? (time to start with "I'm a cold specialist...I'm a cold specialist"). My whole goal was EASY, shooting for could go faster but I won't type of pace. No problem there, I was tired! I did an out-n-back through TGP and tacked on some extra to hit my goal of 12 miles.
The bike was also in TGP on the Puppy, I took in a peanut butter Kit bar (not that good, don't buy again) and that's the 2nd peanutty moment for the day. I knew full well it could sit heavy in my stomach for the next run, but I did it anyway hoping it wouldn't. That's one great feature of these Sammiches -- you get to practice the last hour of bike nutrition before moving on to the run. The ride wasn't snappy but I was happy with the pace and effort.
The second run started off when the heat of the day was building. It started off awful! I took a peanut butter Gu gel (3x peanutty!) (I only mention the peanuts because I so rarely eat them, seemed like a 24hr trend today) and felt better afterwards for it. I told myself I could walk a minute after each mile but I only did this twice. I wasn't able to find an "uptempo" pace for the middle of the run as suggested in the training plan, but I'm OK with that too.
Later on after I'd showered I was reviewing my training notes and found I WASN'T SUPPOSED TO DO A 2ND RUN!! LOL!!! Apparently I'm so excited for my peak week workout that I did it a week early.
Then on top of all the nuttiness I bought more PB2 today for my recovery meals. Doesn't even taste like PB, so what was I thinking?
One other thing -- I weighed myself this morning before and after the run. It wasn't a perfect weigh-in, I did it before coffee and brekkie, but the number was HELLacious shocking. WTF? I know, it's peak week, the body won't respond by gaining weight! But I'm now telling myself that something as stupid as a cold virus cold take me out if I don't stay healthy! I'm feeling OK now, keep it that way. And find something to eat dammit!
Oh and back to the major point, after the run I only weighed 0.4 lbs less. So I did good with hydration :)
Tonight is a full moon night, a supermoon even. Too bad I slept through most of it. We went out to eat for Ethiopian but skipped the visit to view the moon from the tower. Long ride tomorrow!
BIKE 15.5 miles in 1:00
RUN 5 miles in :45
Yesterday I nutritionally drained myself. I was super hunger all afternoon but had left my wallet at home, and DH was off work. By the time I got home, I was beyond the Starvin' Marvin phase. So I fixed up a huge sweet potato pancake with a nut butter based syrup topping. That's the first peanutty. It was nummy nutty! And filling :)
I started off the run around 6:30, it was already getting hot and humid but as I liked to say this weekend I'm a heat specialist. If I say it enough, I'll believe it, right? (time to start with "I'm a cold specialist...I'm a cold specialist"). My whole goal was EASY, shooting for could go faster but I won't type of pace. No problem there, I was tired! I did an out-n-back through TGP and tacked on some extra to hit my goal of 12 miles.
The bike was also in TGP on the Puppy, I took in a peanut butter Kit bar (not that good, don't buy again) and that's the 2nd peanutty moment for the day. I knew full well it could sit heavy in my stomach for the next run, but I did it anyway hoping it wouldn't. That's one great feature of these Sammiches -- you get to practice the last hour of bike nutrition before moving on to the run. The ride wasn't snappy but I was happy with the pace and effort.
The second run started off when the heat of the day was building. It started off awful! I took a peanut butter Gu gel (3x peanutty!) (I only mention the peanuts because I so rarely eat them, seemed like a 24hr trend today) and felt better afterwards for it. I told myself I could walk a minute after each mile but I only did this twice. I wasn't able to find an "uptempo" pace for the middle of the run as suggested in the training plan, but I'm OK with that too.
Later on after I'd showered I was reviewing my training notes and found I WASN'T SUPPOSED TO DO A 2ND RUN!! LOL!!! Apparently I'm so excited for my peak week workout that I did it a week early.
Then on top of all the nuttiness I bought more PB2 today for my recovery meals. Doesn't even taste like PB, so what was I thinking?
One other thing -- I weighed myself this morning before and after the run. It wasn't a perfect weigh-in, I did it before coffee and brekkie, but the number was HELLacious shocking. WTF? I know, it's peak week, the body won't respond by gaining weight! But I'm now telling myself that something as stupid as a cold virus cold take me out if I don't stay healthy! I'm feeling OK now, keep it that way. And find something to eat dammit!
Oh and back to the major point, after the run I only weighed 0.4 lbs less. So I did good with hydration :)
Tonight is a full moon night, a supermoon even. Too bad I slept through most of it. We went out to eat for Ethiopian but skipped the visit to view the moon from the tower. Long ride tomorrow!
Friday, July 11, 2014
The rare Friday double up
SWIM 1hr and 2600y, 10x100's
BIKE 1hr and 13 miles, hard to believe that's it...
COMMUTE total of 7 miles
Rode to the Y, swam, did the 1hr ride ending at work, then rode home. Whew!
It is remarkably cool out these days, I would expect July to be hot and humid in the morning but not so. Cool and light and only mid 80's by the end of the day. I hear that changes for tomorrow, but for today it's great.
My legs felt fresh the first few miles of the ride, and I marveled at how good they feel after a riding day off. That didn't last, soon enough I was pulling for more effort on any upward incline.
The swim plan called for 6x100 WU, 10x100 MS, and 6x100 CD. Too short! So I added to the WU. The Black-Haired Blerch arrived after I'd started (bonus!) so I "missed" talking too much to her. The water was nice and warm again, and cloudy. I also learned the pool shut down won't be until Aug 18! Yay, finally the schedule works FOR me.
I did the 100's hard but not sprint, doing the first at 1:48 and 1:50 before settling in just a little longer than that. I pulled 3, 6, and 9 because I wanted to remind myself of the better form and feel I have pulling. However, since I'm adding more kick in the swim the pull lacks that feel now.
I'm happy to say that my swimming is coming back to me, the mojo of it I mean. I was actually thinking about doing a Swimming Streak, to see how many days in a row I could swim. I'd have to build in skip days, maybe the better way to word it is how many 5x-a-week swim weeks can I do in a row?
The bike was going to be an out n back towards the RDP greenway, but I decided against that so I could get to work on time. So around FoPa and Wydown. I was lethargic, tired, and struggling a little. Still...only 13 miles? Gotta remember that I didn't use the Garmin and that's not auto-paused time I guess.
Later at work, I'm hungry and unfocused. I need more food but I left my wallet in my tote bag!! Luckily I had some canned tuna and I scoured up some mayo (and not the good ingredient mayo) from a common drawer...see if that last's me a few hours!!
BIKE 1hr and 13 miles, hard to believe that's it...
COMMUTE total of 7 miles
Rode to the Y, swam, did the 1hr ride ending at work, then rode home. Whew!
It is remarkably cool out these days, I would expect July to be hot and humid in the morning but not so. Cool and light and only mid 80's by the end of the day. I hear that changes for tomorrow, but for today it's great.
My legs felt fresh the first few miles of the ride, and I marveled at how good they feel after a riding day off. That didn't last, soon enough I was pulling for more effort on any upward incline.
The swim plan called for 6x100 WU, 10x100 MS, and 6x100 CD. Too short! So I added to the WU. The Black-Haired Blerch arrived after I'd started (bonus!) so I "missed" talking too much to her. The water was nice and warm again, and cloudy. I also learned the pool shut down won't be until Aug 18! Yay, finally the schedule works FOR me.
I did the 100's hard but not sprint, doing the first at 1:48 and 1:50 before settling in just a little longer than that. I pulled 3, 6, and 9 because I wanted to remind myself of the better form and feel I have pulling. However, since I'm adding more kick in the swim the pull lacks that feel now.
I'm happy to say that my swimming is coming back to me, the mojo of it I mean. I was actually thinking about doing a Swimming Streak, to see how many days in a row I could swim. I'd have to build in skip days, maybe the better way to word it is how many 5x-a-week swim weeks can I do in a row?
The bike was going to be an out n back towards the RDP greenway, but I decided against that so I could get to work on time. So around FoPa and Wydown. I was lethargic, tired, and struggling a little. Still...only 13 miles? Gotta remember that I didn't use the Garmin and that's not auto-paused time I guess.
Later at work, I'm hungry and unfocused. I need more food but I left my wallet in my tote bag!! Luckily I had some canned tuna and I scoured up some mayo (and not the good ingredient mayo) from a common drawer...see if that last's me a few hours!!
Thursday, July 10, 2014
Oh and I forgot to mention...
...that yesterday morning over coffee I started shopping for 100 milers! Yikes!!
I found the KM100 in WI, an early June race. Everything next year depends on when the USAT AG Long Course Nationals will be so I can't say with any certainty that this fits my schedule.
TV was interested in that and the OT100. When I mentioned it to TH she didn't balk either.
I'm still wanting to PR a 5K this year too. So far 26.2, 13.1, 6.2, ...all PR'd. Time for a 5K to round out the quad-fecta of running standards.
The Nats will be my A of all A races next year in a bid to qualify for 2016 Worlds on the Redman course. In other omen-ous event, a voicemail on my phone this morning came from OKC, the hotel wanting to know if we were coming back this year.
And between yesterday and today, two interesting tea tags:
Which reminds me, I need to get a second set of orthotics established this weekend!
I found the KM100 in WI, an early June race. Everything next year depends on when the USAT AG Long Course Nationals will be so I can't say with any certainty that this fits my schedule.
TV was interested in that and the OT100. When I mentioned it to TH she didn't balk either.
I'm still wanting to PR a 5K this year too. So far 26.2, 13.1, 6.2, ...all PR'd. Time for a 5K to round out the quad-fecta of running standards.
The Nats will be my A of all A races next year in a bid to qualify for 2016 Worlds on the Redman course. In other omen-ous event, a voicemail on my phone this morning came from OKC, the hotel wanting to know if we were coming back this year.
And between yesterday and today, two interesting tea tags:
If I'm free, it's because I'm always running. Jimi Hendrix
There are two things you can never have too many of: good friends and good shoes. Unknown.
Which reminds me, I need to get a second set of orthotics established this weekend!
2x the workout, 2x the CAFFEINE!!
RUN 9 miles in 1:19, 8:32 with group and 9:30 in extension
SWIM 3100y in 1:14 3x [300-200-100] increasing efforts in each set
Follow up to yesterday: I didn't swim. I was so wiped and exhausted and unmotivated I couldn't even trick myself into swimming! It took me 20 mins after being done at work to find energy to walk to the parking lot. I stumbled and staggered and clumsied my way there. I thought I could eat and nap, then swim, but then I realized that I wouldn't be getting home by 8pm...which btw is the same time I would have gotten home from the (canceled) OWS I'd planned on! EXCUSES!
So today, major changes made with success!
1. Instead of hurrying to the swim, I paused to stretch, drink, and eat. I added a powerbar and a peanut butter/maple syrup/protein powder blend to the equation.
2. I split my morning coffee (made with 1/3rd decaf) to drink before the swim.
3. I also nursed a 2x powerbar gel during the swim.
4. I added even more carbs to my late brekkie meal in the form of purple potatoes.
I'm happy to report that it's almost noon and I'm still AWAKE! However, I expect that to change as the afternoon progresses...
The run was great, many times I'd want to slow down or walk but the urge was never more than a whisper easily overcome. At times I'd briefly close my eyes, feel the sunshine on my face, and enjoy the light headwind on my skin. Appreciate!
The swim was surprisingly good, and I believe the fueling changes made a huge difference. The chatty water-treader was there again like she is every Thursday. Today her hair was newly died black. She loves to talk, and talk, and it's not conversation it's just her talking and treading. She's looking for jobs, and it's apparently first and foremost on her brain because she dives right into the conversation without waiting. I feel for her, I'd help if I could, but lady I gotta swim! Not spend 10 minutes listening to you!
I realized today, as I started/stopped/reset my watch numerous times due to the continuing 'conversation' that I lose so much forward momentum sitting there listening. My body and mind start to shut down and rest. She's The Black-Haired Blerch! Sucking my will to swim out and tricking me into not swimming!
She didn't talk to long today, I didn't give back enough interest I guess. The swim went great, the pool seemed warmer than normal, and cloudier than normal..., and while I had some trouble with my ankles popping out it was great to be swimming. As with the run, at times I stole a moment to Appreciate. My times were still slow (about 1 min per 50y) and my form was sloppy, but that's because I've taken so much time away from swimming. It's been a week!
Once out of the pool and done, I tried to stay calm about feeling cold. HTFU and walk calmly to put the pull buoy away. Stretch the arms and stand up straight. Take time to pack the gear bag, walk to the shower not run, and don't get worked up over being uncomfortable (cold and needing to pee!). This took a lot of will power, and that's something I've been short on lately. Being tired really degrades will power!
But CAFFEINE wins! I wonder how long this high will last? LOL!!
SWIM 3100y in 1:14 3x [300-200-100] increasing efforts in each set
Follow up to yesterday: I didn't swim. I was so wiped and exhausted and unmotivated I couldn't even trick myself into swimming! It took me 20 mins after being done at work to find energy to walk to the parking lot. I stumbled and staggered and clumsied my way there. I thought I could eat and nap, then swim, but then I realized that I wouldn't be getting home by 8pm...which btw is the same time I would have gotten home from the (canceled) OWS I'd planned on! EXCUSES!
So today, major changes made with success!
1. Instead of hurrying to the swim, I paused to stretch, drink, and eat. I added a powerbar and a peanut butter/maple syrup/protein powder blend to the equation.
2. I split my morning coffee (made with 1/3rd decaf) to drink before the swim.
3. I also nursed a 2x powerbar gel during the swim.
4. I added even more carbs to my late brekkie meal in the form of purple potatoes.
I'm happy to report that it's almost noon and I'm still AWAKE! However, I expect that to change as the afternoon progresses...
The run was great, many times I'd want to slow down or walk but the urge was never more than a whisper easily overcome. At times I'd briefly close my eyes, feel the sunshine on my face, and enjoy the light headwind on my skin. Appreciate!
The swim was surprisingly good, and I believe the fueling changes made a huge difference. The chatty water-treader was there again like she is every Thursday. Today her hair was newly died black. She loves to talk, and talk, and it's not conversation it's just her talking and treading. She's looking for jobs, and it's apparently first and foremost on her brain because she dives right into the conversation without waiting. I feel for her, I'd help if I could, but lady I gotta swim! Not spend 10 minutes listening to you!
I realized today, as I started/stopped/reset my watch numerous times due to the continuing 'conversation' that I lose so much forward momentum sitting there listening. My body and mind start to shut down and rest. She's The Black-Haired Blerch! Sucking my will to swim out and tricking me into not swimming!
She didn't talk to long today, I didn't give back enough interest I guess. The swim went great, the pool seemed warmer than normal, and cloudier than normal..., and while I had some trouble with my ankles popping out it was great to be swimming. As with the run, at times I stole a moment to Appreciate. My times were still slow (about 1 min per 50y) and my form was sloppy, but that's because I've taken so much time away from swimming. It's been a week!
Once out of the pool and done, I tried to stay calm about feeling cold. HTFU and walk calmly to put the pull buoy away. Stretch the arms and stand up straight. Take time to pack the gear bag, walk to the shower not run, and don't get worked up over being uncomfortable (cold and needing to pee!). This took a lot of will power, and that's something I've been short on lately. Being tired really degrades will power!
But CAFFEINE wins! I wonder how long this high will last? LOL!!
Wednesday, July 9, 2014
The Great FODMaP Experiment: Reintroduction Problems
BIKE 90 mins and 26 miles, did indoors to hit the sprints: 12', 9', 6', and 3' (3'), aimed for 20 mph and succeeded
SWIM ....
I haven't touched back on the FODMaP experiment yet. I usually don't discuss my non-training nutrition much here because, well, it's non-training! But this is having an impact on my life, which includes a lot of training these days, so I'll start tracking it more. I need to write it down somewhere anyway.
I started the elimination 4 weeks ago, so this would have been my 4th week of elimination. Recommendations are 4-6 weeks, so I thought why not start now? Once going for a few days, I was amazingly symptom-free: no cramping, bloating, bad morning #2 (you really don't want the details spelled out!), and especially non of the god awful pains that occasionally hit me. It was amazing to see how different I felt every single afternoon, which was usually when everything was the worst. Symptoms I didn't recognize as symptoms of anything even went away -- I lost that "full colon" feeling that I'd have every morning and often during running. That was pleasant to not have anymore! Even DH said my mood was better, and with that he seemed to jump on-board with the plan to continue.
Monday morning: training/brekkie had a sweet potato and a big chunk of steamed pumpkin. About an hour later a box of raisins. By afternoon I had cramps and pain (but not the severe pains), the next morning back to the "urge to go" feeling, bad #2. Sweet potatoes have not cause problems before this, so I'm guessing it was the pumpkin, and/or the volumes, and/or the fact that I ate 3 foods all on the "Caution/Limited" list.
Tuesday evening: pork meatloaf with 4 stalks of celery (not much per serving, a bite maybe?!) and mushrooms. Then I munched 4-5 big white button mushrooms. And I had half an acorn squash. Next morning, ugh, more bad #2. Lots of it, in multiple trips. And the "urge" feeling. I might be dehydrated now. I talked it over with DH and we reviewed the list: the celery and squash and mushrooms vary depending on the list, they are either Caution or Avoid. So I decided I'd try the foods again and only one at a time: try the meatloaf again tonight, avoid the acorn squash, see what happens. So I eat a portabello mushroom cap at brekkie and while I'm munching some blackberries and staring at the food lists I see that blackberries are Avoid! I had blackberries last night! And DH remembered that at TTT in 2012 I was eating blackberries the night before the races and reported some bad gut problems. So now I don't know if it's the mushrooms, berries, or the squash. But I do know that I had both mushroom and blackberries this morning, and now I get to spend the morning wondering when and if symptoms will appear.
I'm reminding myself too that these are necessarily new symptoms, today is not particularly worse that many others. So I'm not extra sick or anything like that (my mind keeps thinking I am), but instead it's just a return of old symptoms. Living without them was pretty sweet, and it's hard to have them again.
I'm worn out, tired, and likely dehydrated. I didn't even want to ride to work! Luckily DH isn't working this week, but I didn't even want to walk in from his parking lot! The OWS swim I signed up for was canceled for flooding, so I HAVE to get to the pool this afternoon. Swimming is terrible right now, and I'm skipping it too much. I have the greatest gains to make there, SWIM!!
SWIM ....
I haven't touched back on the FODMaP experiment yet. I usually don't discuss my non-training nutrition much here because, well, it's non-training! But this is having an impact on my life, which includes a lot of training these days, so I'll start tracking it more. I need to write it down somewhere anyway.
I started the elimination 4 weeks ago, so this would have been my 4th week of elimination. Recommendations are 4-6 weeks, so I thought why not start now? Once going for a few days, I was amazingly symptom-free: no cramping, bloating, bad morning #2 (you really don't want the details spelled out!), and especially non of the god awful pains that occasionally hit me. It was amazing to see how different I felt every single afternoon, which was usually when everything was the worst. Symptoms I didn't recognize as symptoms of anything even went away -- I lost that "full colon" feeling that I'd have every morning and often during running. That was pleasant to not have anymore! Even DH said my mood was better, and with that he seemed to jump on-board with the plan to continue.
Monday morning: training/brekkie had a sweet potato and a big chunk of steamed pumpkin. About an hour later a box of raisins. By afternoon I had cramps and pain (but not the severe pains), the next morning back to the "urge to go" feeling, bad #2. Sweet potatoes have not cause problems before this, so I'm guessing it was the pumpkin, and/or the volumes, and/or the fact that I ate 3 foods all on the "Caution/Limited" list.
Tuesday evening: pork meatloaf with 4 stalks of celery (not much per serving, a bite maybe?!) and mushrooms. Then I munched 4-5 big white button mushrooms. And I had half an acorn squash. Next morning, ugh, more bad #2. Lots of it, in multiple trips. And the "urge" feeling. I might be dehydrated now. I talked it over with DH and we reviewed the list: the celery and squash and mushrooms vary depending on the list, they are either Caution or Avoid. So I decided I'd try the foods again and only one at a time: try the meatloaf again tonight, avoid the acorn squash, see what happens. So I eat a portabello mushroom cap at brekkie and while I'm munching some blackberries and staring at the food lists I see that blackberries are Avoid! I had blackberries last night! And DH remembered that at TTT in 2012 I was eating blackberries the night before the races and reported some bad gut problems. So now I don't know if it's the mushrooms, berries, or the squash. But I do know that I had both mushroom and blackberries this morning, and now I get to spend the morning wondering when and if symptoms will appear.
I'm reminding myself too that these are necessarily new symptoms, today is not particularly worse that many others. So I'm not extra sick or anything like that (my mind keeps thinking I am), but instead it's just a return of old symptoms. Living without them was pretty sweet, and it's hard to have them again.
I'm worn out, tired, and likely dehydrated. I didn't even want to ride to work! Luckily DH isn't working this week, but I didn't even want to walk in from his parking lot! The OWS swim I signed up for was canceled for flooding, so I HAVE to get to the pool this afternoon. Swimming is terrible right now, and I'm skipping it too much. I have the greatest gains to make there, SWIM!!
Tuesday, July 8, 2014
Lap the track, baby
RUN 70 mins and 8 miles, track fartleks
BIKE 90 mins and 24 miles, TGP loops then commute
COMMUTE 3 miles home
Speedwork details:
2 times through: (1st time/2nd) Times shown, not pace or distance
1000 (4:18/4:19)
600 (2:30/2:36)
800 (3:32/3:29)
200 (:48/:46)
Goal was steady or faster 2nd time, not too bad! I reversed direction on the 2nd run-thru. Since the Garmin mis-measures, I went by time.
Gorgeous morning. Fresh fallen rain, clouds, cool temps. I'm surprised at how cool it is in the mornings for July! Pretty images of raindrops on our patio trees. Little puddles to splash in. Great smell in the air. There was a green dragonfly on the track, just sitting there. Pretty.
T&J were at the track today, haven't seen them since last summer. No BE though for later, so the workout was just me. After yesterday's fatigue, you'd think I'd really suffer a workout like today, but no, instead I bounce right into it. It takes more mental effort maybe, but I do it. In the last intervals, I was talking outloud: head up, light feet, strong hips, lean forward, tight arms, lap the track baby. Don't think anyone heard, but who cares if they did.
The ride was laps around TGP, 30 mins then 5 min rest, repeat. Then I went back to house for my bag and rode in. I find myself fading on the "hills" in the park, they're not really even hills! Part of it is the lack of proper gear, the other part my legs. I just feel like I slow down too much before I crest the hill. Working on it.
BIKE 90 mins and 24 miles, TGP loops then commute
COMMUTE 3 miles home
Speedwork details:
2 times through: (1st time/2nd) Times shown, not pace or distance
1000 (4:18/4:19)
600 (2:30/2:36)
800 (3:32/3:29)
200 (:48/:46)
Goal was steady or faster 2nd time, not too bad! I reversed direction on the 2nd run-thru. Since the Garmin mis-measures, I went by time.
Gorgeous morning. Fresh fallen rain, clouds, cool temps. I'm surprised at how cool it is in the mornings for July! Pretty images of raindrops on our patio trees. Little puddles to splash in. Great smell in the air. There was a green dragonfly on the track, just sitting there. Pretty.
T&J were at the track today, haven't seen them since last summer. No BE though for later, so the workout was just me. After yesterday's fatigue, you'd think I'd really suffer a workout like today, but no, instead I bounce right into it. It takes more mental effort maybe, but I do it. In the last intervals, I was talking outloud: head up, light feet, strong hips, lean forward, tight arms, lap the track baby. Don't think anyone heard, but who cares if they did.
The ride was laps around TGP, 30 mins then 5 min rest, repeat. Then I went back to house for my bag and rode in. I find myself fading on the "hills" in the park, they're not really even hills! Part of it is the lack of proper gear, the other part my legs. I just feel like I slow down too much before I crest the hill. Working on it.
Monday, July 7, 2014
Fah-tee-gay
SWIM nope, no lifeguard
DAY OFF!
COMMUTE 6 miles
Today was one of those days where I just wasn't really safe to leave the house. Yet I drove to WG for the non-swim, rode to/from work, and went to the mouse house. I made two potentially awful mistakes there, scary to think what would happen if I wasn't triple checking myself!!
I'm so tired, I don't even want to walk around. My arms are heavy. My eyelids droop. I forget the keycode to our garage, I lose track of something I want to tell DH, I forget things I need to get done. My mind is like swiss cheese.
I love it.
The group was going to meet at UCity pool for a late swim, but between needing a day off and having to help DH with groceries, it's better I didn't go. But I really need to put some quality pool time in! Only 46 days!
DAY OFF!
COMMUTE 6 miles
Today was one of those days where I just wasn't really safe to leave the house. Yet I drove to WG for the non-swim, rode to/from work, and went to the mouse house. I made two potentially awful mistakes there, scary to think what would happen if I wasn't triple checking myself!!
I'm so tired, I don't even want to walk around. My arms are heavy. My eyelids droop. I forget the keycode to our garage, I lose track of something I want to tell DH, I forget things I need to get done. My mind is like swiss cheese.
I love it.
The group was going to meet at UCity pool for a late swim, but between needing a day off and having to help DH with groceries, it's better I didn't go. But I really need to put some quality pool time in! Only 46 days!
Sunday, July 6, 2014
Broken Sammie
RUN 1:50 and 9.25 miles on trails in the morning
BIKE 1:00 and 17 miles afternoon, indoors
RUN 1:00 and 6.25 miles TGP, afternoon
The original plan was to do this all at once in Greensfelder, but TV's plans changed when he did longer runs earlier in the week. I was a little grumpy over this, I admit, not fair to him, and my fatigue from yesterday added to the fact that I made wrong turns twice on the way to the park to meet him didn't help. I wasn't much fun to run with, I'm afraid.
I felt tired, but noticed as I have been noticing quite often lately, that no matter how tired I seem I just keep going. How much of the fatigue is mental then? Probably most of it! I spent the morning stupid-tired and unimaginative. Clumsy. And short fused with myself over mistakes.
The trails we ran were new to me, all on the northern side of the park. One was paved most of the way!! Paved, steep, hills!?
Drove home, had a small lunch, then kept to my promise of finishing the goals but doing it as a two-a-day. I saw benefits in running in the heat of the afternoon (90F), getting my HR up twice, and simulating the late in the day ironman run.
It all worked out, and I was in a much better mood in the afternoon. Although still distracted, mindless, eating like a zombie, failing to nap, and loving the 18 hr week!
My swim has regressed something awful, due to a few things. I don't like it to begin with, I'm still nerved out about my DNF, and my pool time has dropped to only 2 swims this past week. FIX!
BIKE 1:00 and 17 miles afternoon, indoors
RUN 1:00 and 6.25 miles TGP, afternoon
The original plan was to do this all at once in Greensfelder, but TV's plans changed when he did longer runs earlier in the week. I was a little grumpy over this, I admit, not fair to him, and my fatigue from yesterday added to the fact that I made wrong turns twice on the way to the park to meet him didn't help. I wasn't much fun to run with, I'm afraid.
I felt tired, but noticed as I have been noticing quite often lately, that no matter how tired I seem I just keep going. How much of the fatigue is mental then? Probably most of it! I spent the morning stupid-tired and unimaginative. Clumsy. And short fused with myself over mistakes.
The trails we ran were new to me, all on the northern side of the park. One was paved most of the way!! Paved, steep, hills!?
Drove home, had a small lunch, then kept to my promise of finishing the goals but doing it as a two-a-day. I saw benefits in running in the heat of the afternoon (90F), getting my HR up twice, and simulating the late in the day ironman run.
It all worked out, and I was in a much better mood in the afternoon. Although still distracted, mindless, eating like a zombie, failing to nap, and loving the 18 hr week!
My swim has regressed something awful, due to a few things. I don't like it to begin with, I'm still nerved out about my DNF, and my pool time has dropped to only 2 swims this past week. FIX!
Saturday, July 5, 2014
First Century of 2014
BIKE 100.2 miles in just over 6 hours
What a day. 7am start and a 3:30 finish. Lots of challenges, but like I say what matters is how you roll with it.
First off -- review of my ride. My feet and discomforts didn't kick in until 85-90 miles. Hydration was great, all the stopping helped me keep up with that! My nutrition was maybe low, but the pace was fairly easy. I'm not sure how to fuel through stops... Frea is fresh out of the bike shop and rode perfect. It was a cloudy day that didn't get too hot, that was a saving grace.
What happened? New and slower riders who didn't study the course. G had a flat, then JZ's rear wheel started bulging out. Yikes! She hung on like a champ, got frustrated but held on. We turned back to homebase to drop her off before continuing on the flats to get the last 30 miles in.
We rode with a new-to-us rider (but not new rider) JM who is dealing with a horrible family tragedy. How did she keep smiling all day? Laughing? I can only hope that were something like that to happen to me that I would respond with the strength I saw in her today.
The last 30 miles got harder and harder, but we stuck out to hit our goals. And that's what it's all about!
What a day. 7am start and a 3:30 finish. Lots of challenges, but like I say what matters is how you roll with it.
First off -- review of my ride. My feet and discomforts didn't kick in until 85-90 miles. Hydration was great, all the stopping helped me keep up with that! My nutrition was maybe low, but the pace was fairly easy. I'm not sure how to fuel through stops... Frea is fresh out of the bike shop and rode perfect. It was a cloudy day that didn't get too hot, that was a saving grace.
What happened? New and slower riders who didn't study the course. G had a flat, then JZ's rear wheel started bulging out. Yikes! She hung on like a champ, got frustrated but held on. We turned back to homebase to drop her off before continuing on the flats to get the last 30 miles in.
We rode with a new-to-us rider (but not new rider) JM who is dealing with a horrible family tragedy. How did she keep smiling all day? Laughing? I can only hope that were something like that to happen to me that I would respond with the strength I saw in her today.
The last 30 miles got harder and harder, but we stuck out to hit our goals. And that's what it's all about!
Friday, July 4, 2014
10K PR at the Firecracker
RUN 6.2 miles in 43:13, 6:58m/m pace!
plus 1 mile WU and 1 mile CD
8th OA female out of 288, and 4th out of 128 30-39. Really 5th if you count an OA female!
Whoop! I was ripe for a PR since my previous 10K's were either in a triathlon or a long time ago:
April 2008 Track Club 10K 54:13
Oct 2011 Last Try 50:59
May 2011 Gateway Tri 55:26
So a PR today should be cake. It was! TH also PR'd, we joked that a few more weeks like this of PR after PR and our lives would only get harder trying to PR again.
The day was perfect, sunny and low 80's. I had to get up extra early for the long drive out but it was worth it. There's not a lot of 10K races in the area and this fit the schedule perfectly.
I came into the race without a solid goal, but was shooting for 44 mins. I didn't expect to get sub-7, but as the Garmin clocked the miles I kept seeing sub-7 paces coming up. In the first few miles, I thought I went out too fast and would have to dial it in. But that's something I've learned in the past year or two -- that I can go hard and I don't have to dial it back. I pushed the entire way! But got passed in the last half mile by two womens, and I try as I could I didn't catch them. But that's what makes it fun!
Other things that helped -- the WU and CD. I used to think that I'd "waste" energy doing this before a race, but I think I could have had even more WU today. But the congested start line took care of that, I didn't really get to open up until maybe a half mile in.
Great day! Now rest, take a nap, and get ready for tomorrow!!!
plus 1 mile WU and 1 mile CD
8th OA female out of 288, and 4th out of 128 30-39. Really 5th if you count an OA female!
Whoop! I was ripe for a PR since my previous 10K's were either in a triathlon or a long time ago:
April 2008 Track Club 10K 54:13
Oct 2011 Last Try 50:59
May 2011 Gateway Tri 55:26
So a PR today should be cake. It was! TH also PR'd, we joked that a few more weeks like this of PR after PR and our lives would only get harder trying to PR again.
The day was perfect, sunny and low 80's. I had to get up extra early for the long drive out but it was worth it. There's not a lot of 10K races in the area and this fit the schedule perfectly.
I came into the race without a solid goal, but was shooting for 44 mins. I didn't expect to get sub-7, but as the Garmin clocked the miles I kept seeing sub-7 paces coming up. In the first few miles, I thought I went out too fast and would have to dial it in. But that's something I've learned in the past year or two -- that I can go hard and I don't have to dial it back. I pushed the entire way! But got passed in the last half mile by two womens, and I try as I could I didn't catch them. But that's what makes it fun!
Other things that helped -- the WU and CD. I used to think that I'd "waste" energy doing this before a race, but I think I could have had even more WU today. But the congested start line took care of that, I didn't really get to open up until maybe a half mile in.
Great day! Now rest, take a nap, and get ready for tomorrow!!!
Wednesday, July 2, 2014
Another 3hr day, feeling "off"
BIKE 2hrs and 29 miles, buzzing around town in a cow jersey
SWIM 1 hr and 2500y, heading buzzing 2x800
COMMUTE 3 miles home
I hope what I'm feeling is just IronFatigue. I feel like a mess! My weight was low this morning, so I'm figuring that dehydration is playing a factor. I need to catch up on that before the long weekend.
The 2hr ride today was 1.5 loops around TGP before swinging back home to get a forgotten water bottle. Then I headed to FoPa, then out to Midland for an out n back. More winds! Ugh! Headwinds on the outbound wore me out, I gave up and turned around 6 mins earlier than planned. On top of that, Puppy is making a noises from the drive train and not shifting proper. Off to the shop, you dog!
I really love these outdoor rides, and I'm convinced that people who get to ride their bikes to work are happier people. I get to smell flowers, air fresheners in cars, and cigarette smoke; I get to hear car music, distant noises, and people talking; I get to meet other riders, talk to pedestrians, and chat with people in cars. For the most part, my commute rides have been wonderful lately with no problems or bad issues. Yay! Leave Your Car, Love Your Bike. Four wheels moves the body; Two wheels moves the soul. Indeed.
I was feeling disconnected, clumsy, and weird all day. But managed to get the swim in during a break in the afternoon. It makes my day longer, but I feel better for doing it. And to my surprise, the cafeteria salad I ate immediately beforehand didn't cause tummy problems! I was hungry!
The swim was a mess -- my form was all over the place reminiscent of this past weekends DNF swim. I'm concluding that my lack of confidence, fatigue, and stress all contributed to me reverting to bad swim form, thus wearing me out and causing most of my problems. So today I really focused on form -- instead of straight 800's I did 100pull/100swim/repeat to keep changing the feeling and my level in the water. I felt as if my toes could be dragging on the floor! I could also feel some arm crossover, weak core engagement, and lifted head. As the swim progressed, I felt some improvement. But sadly I was COLD again and wanted OUT.
Afterwards, I was a bit dizzy and felt like I had water in my ears or something. Again I was clumsy and disconnected. Hopefully IronFatigue and nothing else. I need a nap. And more food.
SWIM 1 hr and 2500y, heading buzzing 2x800
COMMUTE 3 miles home
I hope what I'm feeling is just IronFatigue. I feel like a mess! My weight was low this morning, so I'm figuring that dehydration is playing a factor. I need to catch up on that before the long weekend.
The 2hr ride today was 1.5 loops around TGP before swinging back home to get a forgotten water bottle. Then I headed to FoPa, then out to Midland for an out n back. More winds! Ugh! Headwinds on the outbound wore me out, I gave up and turned around 6 mins earlier than planned. On top of that, Puppy is making a noises from the drive train and not shifting proper. Off to the shop, you dog!
I really love these outdoor rides, and I'm convinced that people who get to ride their bikes to work are happier people. I get to smell flowers, air fresheners in cars, and cigarette smoke; I get to hear car music, distant noises, and people talking; I get to meet other riders, talk to pedestrians, and chat with people in cars. For the most part, my commute rides have been wonderful lately with no problems or bad issues. Yay! Leave Your Car, Love Your Bike. Four wheels moves the body; Two wheels moves the soul. Indeed.
I was feeling disconnected, clumsy, and weird all day. But managed to get the swim in during a break in the afternoon. It makes my day longer, but I feel better for doing it. And to my surprise, the cafeteria salad I ate immediately beforehand didn't cause tummy problems! I was hungry!
The swim was a mess -- my form was all over the place reminiscent of this past weekends DNF swim. I'm concluding that my lack of confidence, fatigue, and stress all contributed to me reverting to bad swim form, thus wearing me out and causing most of my problems. So today I really focused on form -- instead of straight 800's I did 100pull/100swim/repeat to keep changing the feeling and my level in the water. I felt as if my toes could be dragging on the floor! I could also feel some arm crossover, weak core engagement, and lifted head. As the swim progressed, I felt some improvement. But sadly I was COLD again and wanted OUT.
Afterwards, I was a bit dizzy and felt like I had water in my ears or something. Again I was clumsy and disconnected. Hopefully IronFatigue and nothing else. I need a nap. And more food.
Tuesday, July 1, 2014
Lotta speedwork today
RUN 8.2 miles in 70 mins, 12x [2 min fast/1 min recover]. Covered 0.31 miles in 2 mins, 6:22 pace.
BIKE 20 miles in 80 mins, 4x7 mins hard, then a pushed commute in
COMMUTE 3 miles, pushed this too because I was running late
Taking Monday off (as off as sitting around driving and traveling can be for me) was paying off. Today's speedwork was much better than expected. For some reason, 2 mins hard sounded so damned easy! I thought maybe a 400m? Nope. More like 500 or 600! This was a pleasant surprise that kept me going.
It was a cooler morning, still some wind but on a track that comes and goes fast. I was surprised at my pace and ability to run being so tired. Watching the sun rise through the clouds, I heard Nina Simone's Feeling Good:
I did the ride indoors due to a time crunch, and the desire to really get the full 7 mins in at the goal pace. I hated to ride indoors, but it wasn't so bad. I figure if I had time to bemoan it, I wasn't working hard enough.
Tired unmotivated day. Going to work is getting hard, it's like I'm at the bottom of a hill I'll never crest. Not that I'll give up, but more like I know I'll fail to get there. It's wearing on me.
Lots of negative thinking too, I think that's the fatigue talking.
BIKE 20 miles in 80 mins, 4x7 mins hard, then a pushed commute in
COMMUTE 3 miles, pushed this too because I was running late
Taking Monday off (as off as sitting around driving and traveling can be for me) was paying off. Today's speedwork was much better than expected. For some reason, 2 mins hard sounded so damned easy! I thought maybe a 400m? Nope. More like 500 or 600! This was a pleasant surprise that kept me going.
It was a cooler morning, still some wind but on a track that comes and goes fast. I was surprised at my pace and ability to run being so tired. Watching the sun rise through the clouds, I heard Nina Simone's Feeling Good:
Birds flyin' high, you know how I feelIt is a new dawn, a new day. It's JULY! And after this past weekend I have some new things to focus on, some re-directing to do, and some goals to hit. Sounds like I need lots more OWS practice, and there's an opportunity on Weds evenings. I need to make it work.
Sun in the sky, you know how I feel
Breeze driftin' on by, you know how I feel
It's a new dawn, it's a new day, it's a new life for me.
Yeah, it's a new dawn, it's a new day, it's a new life for me, ooooooooh...
And I'm feelin' good.
I did the ride indoors due to a time crunch, and the desire to really get the full 7 mins in at the goal pace. I hated to ride indoors, but it wasn't so bad. I figure if I had time to bemoan it, I wasn't working hard enough.
Tired unmotivated day. Going to work is getting hard, it's like I'm at the bottom of a hill I'll never crest. Not that I'll give up, but more like I know I'll fail to get there. It's wearing on me.
Lots of negative thinking too, I think that's the fatigue talking.
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