RUN 3.75 mins in about 26 mins, total of 5.25 miles in 50 mins
SWIM 1100 yards in 30 mins
PT with JH
BIKE COMMUTE 5.8 miles
Yeah, another one of those mornings where I didn't get to work until noon. I get up at 4:45, so that means 7.25 hours of non-work in the morning. Almost a full work day, haha!
Biked over to the track and did two laps of jog/walk warm-up. Even did a little plogging as I picked up a french fry cup littering the track. Then a 1600, 2x800, 4x400 with half lap walk in between.
To my surprise my HR ave didn't exceed MAF, and my cadence was consistently averaging 180.
1600 in 7.5-8 (garmin measured a mile at 7:25 but we stop at the lap lines not by the Garmin)
800s in 3:46 (one week ago 3:53-ish)
400s in 1:43 average
NICE
The swim. I SWAM!! Guppy Challenge week 2, workout 1
6x50 easy. 4x100 as 1arm-swim-otherarm-swim, 3x100 with pull buoy banded to ankles.
I didn't have time for the 5x200 so I just did a 100.
The 1 arm drill is tough, but the instructions to say keep going and you'll learn. The goal is to keep the non-moving hand at the surface. I didn't use paddles today, like I did last week. The paddles seemed to float my hand up easier. I did use the pull buoy though, and I think that also elevates and cheats a bit.
The buoy banded to ankles is to expose the vertical (sinking) and horizontal (fishtailing) flaws. Oh, it exposed flaws alright. I used the yellow PT band (wasn't using it otherwise...) to wrap both ankles to the buoy. My head was much lower and it was harder to breath. I fishtailed side-to-side, so I think I need to engage the core for starters. It's just day one, I'll learn more as it goes.
PT with JH -- added in both-leg squats with a 10lb, then 15lb, then 18lb, then 25 lb sandbag or ball! Whoop!
Tuesday, July 31, 2018
Monday, July 30, 2018
Rainy morning, so indoors
RIDE 75 mins and about 18-20 miles?
BIKE COMMUTE 9.4 miles
It rained overnight and into the morning, by 6am start time it was not raining but the streets still wet. Almost said roads, we don't have roads, do we? They're streets, right? Anyway, while I'm OK riding in the rain and riding on wet pavement, the idea of riding alone (BE out of town) in the misty dark on wet debris-strewn streets didn't appeal. So up to the Bird to replicate the TGP ride -- 3x 18 min intervals with 2 mins rest. Wasn't as good, but it sufficed.
BIKE COMMUTE 9.4 miles
It rained overnight and into the morning, by 6am start time it was not raining but the streets still wet. Almost said roads, we don't have roads, do we? They're streets, right? Anyway, while I'm OK riding in the rain and riding on wet pavement, the idea of riding alone (BE out of town) in the misty dark on wet debris-strewn streets didn't appeal. So up to the Bird to replicate the TGP ride -- 3x 18 min intervals with 2 mins rest. Wasn't as good, but it sufficed.
Sunday, July 29, 2018
A no run and no ride weekend!
Saturday SWIM 2000 yards in 1 hours
For real, I didn't run or ride this weekend. I was going to do a 10K Saturday evening, but didn't feel like the high effort I'd inevitably do would be good for me. I stuck to the plan to make the Thursday run my "hard" run of the week.
Up late and a lot Friday night (so), super productive Saturday, alternative sleeping arrangements Sunday (but great sleep), the work Sunday. I was gonna run Sunday, but didn't. Good energy, but low motivation I guess.
But the swim! I actually did it -- hit the pool for the 4th swim of the week. What the Guppy challenge calls the Extra Credit swim. WU with 4x50 easy, 4x100 1arm, swim 1arm swim, and 6x50 pull. The MS of 2x [200s 50k 150s 50k 100s 50k]. I alternated pulling and swimming. The 200 swim came in at 4:20, so I have a ways to go before I get my end-goal of sub-6 for the Sunset Hills Tri 300y swim. But that 4:20 includes a brief rest, blah blah excuses.
Thoroughly enjoying my OK GO song swim reward.
NUMERICS 5.5 hours this week, not including bike commute
SWIM 5200 yards 2.5 hours
BIKE 20.2 miles
RUN 10.6 miles
BIKE COMMUTE 38.6
For real, I didn't run or ride this weekend. I was going to do a 10K Saturday evening, but didn't feel like the high effort I'd inevitably do would be good for me. I stuck to the plan to make the Thursday run my "hard" run of the week.
Up late and a lot Friday night (so), super productive Saturday, alternative sleeping arrangements Sunday (but great sleep), the work Sunday. I was gonna run Sunday, but didn't. Good energy, but low motivation I guess.
But the swim! I actually did it -- hit the pool for the 4th swim of the week. What the Guppy challenge calls the Extra Credit swim. WU with 4x50 easy, 4x100 1arm, swim 1arm swim, and 6x50 pull. The MS of 2x [200s 50k 150s 50k 100s 50k]. I alternated pulling and swimming. The 200 swim came in at 4:20, so I have a ways to go before I get my end-goal of sub-6 for the Sunset Hills Tri 300y swim. But that 4:20 includes a brief rest, blah blah excuses.
Thoroughly enjoying my OK GO song swim reward.
NUMERICS 5.5 hours this week, not including bike commute
SWIM 5200 yards 2.5 hours
BIKE 20.2 miles
RUN 10.6 miles
BIKE COMMUTE 38.6
Friday, July 27, 2018
Three swims, one more and I earn my reward
SWIM 1200 yards in 31 mins
BIKE COMMUTE 11 miles
My third swim this week, and my fourth for July. That poor number likely explains why just a 200 y interval wears me out. Today I did 4x50 focused on reaching for the wall with arms entering ahead of shoulders; 4x50 with pull buoy focusing on keeping body from twisting in the water; 4x50 kickboard; then 2x 300 as 100 pull, 100 swim, 100 pull all with good form. I thought about skipping this swim with the usual "oh I'm tired" and "I need to take at least one day off" and "yesterday was hard". Happily none of it worked.
With the Sunset Hills Tri in mind, I'm thinking on the 300 y distance. Based on today, I'll need to seed myself in the 6-6:30 swim time! I need to improve.
As my reward, I got to download my OkGo Song. I've already listened 3 times, no more until a weekend swim. The goal is 4 swims this week.
How do I feel after yesterday's run? Tired! Nothing hurts, but I can feel the fatigue just biking and walking around. My lower back is fatigued and my calf muscles feel tight. Not sure I'll do the 10K tomorrow night, I'm just going to wait and see.
I'd like to get to my 20 mpw goal, right now I'm at 10-ish miles. 20 is not a big number, but I'm not hitting it! Another way to look at it -- since last Saturday I've done 4+6+4+6+ = 20 miles. Guess it depends on where I draw the line for a one week period.
BIKE COMMUTE 11 miles
My third swim this week, and my fourth for July. That poor number likely explains why just a 200 y interval wears me out. Today I did 4x50 focused on reaching for the wall with arms entering ahead of shoulders; 4x50 with pull buoy focusing on keeping body from twisting in the water; 4x50 kickboard; then 2x 300 as 100 pull, 100 swim, 100 pull all with good form. I thought about skipping this swim with the usual "oh I'm tired" and "I need to take at least one day off" and "yesterday was hard". Happily none of it worked.
With the Sunset Hills Tri in mind, I'm thinking on the 300 y distance. Based on today, I'll need to seed myself in the 6-6:30 swim time! I need to improve.
As my reward, I got to download my OkGo Song. I've already listened 3 times, no more until a weekend swim. The goal is 4 swims this week.
How do I feel after yesterday's run? Tired! Nothing hurts, but I can feel the fatigue just biking and walking around. My lower back is fatigued and my calf muscles feel tight. Not sure I'll do the 10K tomorrow night, I'm just going to wait and see.
I'd like to get to my 20 mpw goal, right now I'm at 10-ish miles. 20 is not a big number, but I'm not hitting it! Another way to look at it -- since last Saturday I've done 4+6+4+6+ = 20 miles. Guess it depends on where I draw the line for a one week period.
Thursday, July 26, 2018
Return to the Thursday Group Run!
RUN 6.6 miles in 57:30, ave 8:44 m/m. ave cadence 175 and ave HR 122 (seems low?)
PT with JH
BIKE COMMUTE 1.3 miles
I'M BACK!! I happily turned on my 4:45 am alarm (also used on Monday and Tuesday) and prepacked to run this morning. I followed a routine of old but rusty habits, and a new difference is that now I'm keto and not downing a bunch of fruit before hand. Well I guess the eggs are the same, today just an egg yolk, bite of banana. Then out! (Bang!)
When I showed up in Fo Pa, I was the only one there and got to wondering what it would be like if I was the only one on my first group run. Thankfully and BE and IT showed up soon enough, along with a new-to-me runner (Mike? He's training for Savageman in a few weeks!).
I didn't have set plans, except to run. I really hoped to run the entire loop but knew I probably should stop to walk and/or run a short loop. But....well you know me....
I was smiling as we started out, the first mile in 9:11 m/m. Soooo happy to be back! Smiling! Then Skinker Hill, thought I'd need to walk and didn't. Saw TG coming down the hill, first I've seen him in a few seasons. Round the corner past the new bench, medians, parking spots, curbs, and rain gardens at the corner. Very nice. Through the trees, down the winding hill towards the zoo. Feeling it, but feeling good. Halfway in passing the zoo lot and still no walking.
I loved the chatter! Ranging and changing topics, races, training, more. Talking only winded me more, but I couldn't stop. EK is no longer at Alpine but back at Alberici. IT and BE might also do Sunset Hills Tri. IT is taking a break from IM, BE training for Cowbell. Mike had a recent crash on the Mtn Bike, hasn't been training as he'd like. IT hasn't been in a pool since 2017 IMWI. New and views :)
Saw TG again around Jefferson Lake. Wonder what he's training for. Around mile 5 at the ice rink I really wanted to stop, at least the weak part of my brain did. But I looked back to years previous and recalled how I was always a little anxious about this run. Heck driving to the run would cause an adrenaline rush and a listing of reasons I might not be able to keep up that day. I've hurt way more than this, I've been much more tired, and so I pushed through to my "stop line" at the visitor's center at 6.55. Then of course I kept going to hit 6.6 miles.
Felt AWESOME! So I didn't swim, I'd penciled in the option to swim either on the way home or on the way to PT. I did neither, I was worn out. I'll swim tomorrow.
At PT I was still on the endorphin rush, smiling and happy. JH pointed out that it's Shark Week. Apparently, that's a thing? Today was the ab crunches, then (new) chest ball toss with feet up alternating with side-to-side with the yellow/black 6lb ball. JH asked me to try to knock him over in the throw, I tried and loved it. Then the 10lb sand bag chops, like the seat belt motion. Alternated with the plank-to-pike on the yoga ball. Then the yoga ball hamstring curls alternated with (new) squats on both legs with hands inside the knees and reaching towards the ankles. WHEW.
This all felt great, in the plank-to-pike I was staring to shake and fail in the last/3rd set. A bead of sweat appeared, that might be a first in PT! I loved it, and it reminded me of the pin I used to have with the mother duck and duckings, that said "Keep it look easy but paddle like hell".
JH said I needed to carefully watch how I feel over the next few days. I'm not yet registered for Saturday evening's 10K, during the run today I debated if the group run would be the better run, with a similar (and free $$) effort. So I'll see how I feel over next 48 hours.
PT with JH
BIKE COMMUTE 1.3 miles
I'M BACK!! I happily turned on my 4:45 am alarm (also used on Monday and Tuesday) and prepacked to run this morning. I followed a routine of old but rusty habits, and a new difference is that now I'm keto and not downing a bunch of fruit before hand. Well I guess the eggs are the same, today just an egg yolk, bite of banana. Then out! (Bang!)
When I showed up in Fo Pa, I was the only one there and got to wondering what it would be like if I was the only one on my first group run. Thankfully and BE and IT showed up soon enough, along with a new-to-me runner (Mike? He's training for Savageman in a few weeks!).
I didn't have set plans, except to run. I really hoped to run the entire loop but knew I probably should stop to walk and/or run a short loop. But....well you know me....
I was smiling as we started out, the first mile in 9:11 m/m. Soooo happy to be back! Smiling! Then Skinker Hill, thought I'd need to walk and didn't. Saw TG coming down the hill, first I've seen him in a few seasons. Round the corner past the new bench, medians, parking spots, curbs, and rain gardens at the corner. Very nice. Through the trees, down the winding hill towards the zoo. Feeling it, but feeling good. Halfway in passing the zoo lot and still no walking.
I loved the chatter! Ranging and changing topics, races, training, more. Talking only winded me more, but I couldn't stop. EK is no longer at Alpine but back at Alberici. IT and BE might also do Sunset Hills Tri. IT is taking a break from IM, BE training for Cowbell. Mike had a recent crash on the Mtn Bike, hasn't been training as he'd like. IT hasn't been in a pool since 2017 IMWI. New and views :)
Saw TG again around Jefferson Lake. Wonder what he's training for. Around mile 5 at the ice rink I really wanted to stop, at least the weak part of my brain did. But I looked back to years previous and recalled how I was always a little anxious about this run. Heck driving to the run would cause an adrenaline rush and a listing of reasons I might not be able to keep up that day. I've hurt way more than this, I've been much more tired, and so I pushed through to my "stop line" at the visitor's center at 6.55. Then of course I kept going to hit 6.6 miles.
Felt AWESOME! So I didn't swim, I'd penciled in the option to swim either on the way home or on the way to PT. I did neither, I was worn out. I'll swim tomorrow.
At PT I was still on the endorphin rush, smiling and happy. JH pointed out that it's Shark Week. Apparently, that's a thing? Today was the ab crunches, then (new) chest ball toss with feet up alternating with side-to-side with the yellow/black 6lb ball. JH asked me to try to knock him over in the throw, I tried and loved it. Then the 10lb sand bag chops, like the seat belt motion. Alternated with the plank-to-pike on the yoga ball. Then the yoga ball hamstring curls alternated with (new) squats on both legs with hands inside the knees and reaching towards the ankles. WHEW.
This all felt great, in the plank-to-pike I was staring to shake and fail in the last/3rd set. A bead of sweat appeared, that might be a first in PT! I loved it, and it reminded me of the pin I used to have with the mother duck and duckings, that said "Keep it look easy but paddle like hell".
JH said I needed to carefully watch how I feel over the next few days. I'm not yet registered for Saturday evening's 10K, during the run today I debated if the group run would be the better run, with a similar (and free $$) effort. So I'll see how I feel over next 48 hours.
Wednesday, July 25, 2018
Another swim, happily managed to get all goals this morning
BIKE COMMUTE 16 miles, to pool with extra TGP loop
SWIM 20 mins 800 yards of easy drills
So happy to report that I stuck to my "even if just 20 minutes goal" for swimming today. There were many times I could have detoured, but I think I really did want to swim! And it helps to just do 20 minutes. It's enough to make it worthwhile, short enough to not wear you out, and JFC if you can't bring yourself to suffer for just 20 mins then what kind of lazy ass are you?
All said in the afterglow of having done the swim. We'll see what tomorrow detours me to.
Alternate sleeping arrangements over night (another challenge for the morning) and so I'm low on sleep. I biked to TGP and focused on easy ride as my legs were feeling trashed from last 4 days of work. Got to the pool later than planned but I remembered my bike lock this time, so I was happy enough. Did the Guppy Challenge 1-2, this time I read the instructions before hand (so yesterday followed the numbers but not the workouts really):
--6x50 easy reaching forward arm out to the wall. This felt good, but my elbow was not "high" in the catch
--3x100 as 4x25 of 1-arm, swim, other-arm, swim. Could I use a pull buoy on this? I did, flippers might have helped too, I stalled out from going slow. The goal was to keep the forward arm at at the surface of the water, not to let it drag low. Well mine drags low. Another goal was to not bend the torso when breathing, can't tell if I do that so I probably do. When it happens, your forward hand might be reaching for the wall but still crossing the centerline of the body.
--Then a 200 to wrap it up. Didn't have the time or arms for all 5 200s in the plan.
Bike to work with low-energy legs, lunch with TV. Not much else got done at work, lotsa sitting and reading.
SWIM 20 mins 800 yards of easy drills
So happy to report that I stuck to my "even if just 20 minutes goal" for swimming today. There were many times I could have detoured, but I think I really did want to swim! And it helps to just do 20 minutes. It's enough to make it worthwhile, short enough to not wear you out, and JFC if you can't bring yourself to suffer for just 20 mins then what kind of lazy ass are you?
All said in the afterglow of having done the swim. We'll see what tomorrow detours me to.
Alternate sleeping arrangements over night (another challenge for the morning) and so I'm low on sleep. I biked to TGP and focused on easy ride as my legs were feeling trashed from last 4 days of work. Got to the pool later than planned but I remembered my bike lock this time, so I was happy enough. Did the Guppy Challenge 1-2, this time I read the instructions before hand (so yesterday followed the numbers but not the workouts really):
--6x50 easy reaching forward arm out to the wall. This felt good, but my elbow was not "high" in the catch
--3x100 as 4x25 of 1-arm, swim, other-arm, swim. Could I use a pull buoy on this? I did, flippers might have helped too, I stalled out from going slow. The goal was to keep the forward arm at at the surface of the water, not to let it drag low. Well mine drags low. Another goal was to not bend the torso when breathing, can't tell if I do that so I probably do. When it happens, your forward hand might be reaching for the wall but still crossing the centerline of the body.
--Then a 200 to wrap it up. Didn't have the time or arms for all 5 200s in the plan.
Bike to work with low-energy legs, lunch with TV. Not much else got done at work, lotsa sitting and reading.
Tuesday, July 24, 2018
The Brave Athlete: Athlete Schema
An interesting exercise from The Brave Athlete, Calm The F*ck Down book I picked up Sunday. From the Athlete Schema/Identity worksheet, there are 7 statements for a Mature Athlete Identity (or something like that). To evaluate your Schema write about the 7 statements from these points of view: Current Thoughts & Actions, What I Will Say To Myself, and Actions I Will Take. This was fun, might be good to look back on someday? I will really minimize the edits, and type in what I wrote last night.
1. I currently participate in sports and exercise.
CT&A I feel like I'm at the bottom of a big hill that I've climbed before, and that I'll take so long to get back to what I used to be.
WIWSTM You climbed it once before, you know the way up, and you have hindsight!
AIWT Slow down and savor the gains. Re-learn and fix problems.
2. I call myself an athlete
CT&A I define myself by my athletic stories, and can't imagine life without more. And everyone seems to expect more of the same.
WIWSTM Your accomplishments more than define you, they drive you forward.
AIWT Pick new races and challenges, long and short to not repeat but add to my accomplishments.
3. Others call me an athlete
CT&A Most of my interactions are with other athletes, and those non-athletes around me focus on that aspect of me.
WIWSTM They don't just love you for your accomplishments, they maybe love that you enjoy and share it.
AIWT I will move forward from past and seek more to share and share that love forward.
4. I am not embarrassed by my athletic ability, and I don't feel the need to prove it.
CT&A This year I constantly feel like I'm trying to prove myself! My mental scripts replay this over and over. But I stay quiet on it.
WIWSTM You aren't being judged, for now or for past or for future. You give your best each day, that is what is judged.
AIWT Give my best everyday, and appreciate what I have, and enjoy.
5. I don't engage in excessive self criticism or self aggrandizement about my abilities.
CT&A My mental scripts are a lot of self criticism countered by self aggrandizement. I sometimes yearn for opportunities to prove what I can do, or to let others know. Like my recent "princess" run script [from sunday's run].
WIWSTM Being self critical is not a way forward. Having self aggrandizing only happens in your head [with the Others I imagine up].
AIWT Silence the voices that point out fails and flaws. And self aggrandize my new accomplishments and achievements [to myself and not the Others in my head].
6. I have habits and past times outside of sport and exercise.
CT&A No, I really don't. Even my current non-sport friends tend to be former sport friends, or sport friends I look forward to.
WIWSTM I'm learning to find other convo topics, just like my [former sport friends] I [be] more than one dimensional.
AIWT Learn something new to bring and visit outside of sports.
7. I have reasonable emotional reactions when shit goes wrong.
CT&A Outwardly, this is true. But oft times in my head it's less "reasonable" or smooth.
WIWSTM You're human. You have emotions. Luckily you're good at problem solving and can stay calm.
AIWT Step back from the shit and apply the calm problem solving.
6 was kinda weak, 7 too. But 4 and 5 where informative!
1. I currently participate in sports and exercise.
CT&A I feel like I'm at the bottom of a big hill that I've climbed before, and that I'll take so long to get back to what I used to be.
WIWSTM You climbed it once before, you know the way up, and you have hindsight!
AIWT Slow down and savor the gains. Re-learn and fix problems.
2. I call myself an athlete
CT&A I define myself by my athletic stories, and can't imagine life without more. And everyone seems to expect more of the same.
WIWSTM Your accomplishments more than define you, they drive you forward.
AIWT Pick new races and challenges, long and short to not repeat but add to my accomplishments.
3. Others call me an athlete
CT&A Most of my interactions are with other athletes, and those non-athletes around me focus on that aspect of me.
WIWSTM They don't just love you for your accomplishments, they maybe love that you enjoy and share it.
AIWT I will move forward from past and seek more to share and share that love forward.
4. I am not embarrassed by my athletic ability, and I don't feel the need to prove it.
CT&A This year I constantly feel like I'm trying to prove myself! My mental scripts replay this over and over. But I stay quiet on it.
WIWSTM You aren't being judged, for now or for past or for future. You give your best each day, that is what is judged.
AIWT Give my best everyday, and appreciate what I have, and enjoy.
5. I don't engage in excessive self criticism or self aggrandizement about my abilities.
CT&A My mental scripts are a lot of self criticism countered by self aggrandizement. I sometimes yearn for opportunities to prove what I can do, or to let others know. Like my recent "princess" run script [from sunday's run].
WIWSTM Being self critical is not a way forward. Having self aggrandizing only happens in your head [with the Others I imagine up].
AIWT Silence the voices that point out fails and flaws. And self aggrandize my new accomplishments and achievements [to myself and not the Others in my head].
6. I have habits and past times outside of sport and exercise.
CT&A No, I really don't. Even my current non-sport friends tend to be former sport friends, or sport friends I look forward to.
WIWSTM I'm learning to find other convo topics, just like my [former sport friends] I [be] more than one dimensional.
AIWT Learn something new to bring and visit outside of sports.
7. I have reasonable emotional reactions when shit goes wrong.
CT&A Outwardly, this is true. But oft times in my head it's less "reasonable" or smooth.
WIWSTM You're human. You have emotions. Luckily you're good at problem solving and can stay calm.
AIWT Step back from the shit and apply the calm problem solving.
6 was kinda weak, 7 too. But 4 and 5 where informative!
Bike Run Bike Swim PT Bike Work Bike
RUN 4 miles in 28.5 mins, 6x800s in just under 4 mins
BIKE COMMUTE 5.8 miles
SWIM 30 mins and 1200 yards
PT with JH
That's my kinda morning!! Wake up at 4:45am and not get to work until noon. LOL!!
Lotsa "6" in my day -- 6 800s, almost 6 mile commute, 6x intervals at pool. I like numbers like that. And I'm enjoying the mileage number for my next service check put in the truck yesterday: 112223.
Track run BE, our Sunrise Speedwork lived up to its name as the sun literally peeked above the horizon as I warmed up. BE suggested Yasso 800s, better than my plan's suggestion. We did 6 total,
3 in the normal/counterclockwise direction (Lane 3-4 for 0.56 miles in about 3:53 for a 6:56m/m pace) then reversed for the last 3 (Lane 2 for 0.51 miles in about 3:53 for a 7:30m/m pace). HR stayed low at first but elevated into 140s for last intervals. Cadence nicely and easily higher at 175spm ave.
That's a lot of details to just say that it was an awesome run however you want to look at it. Looking back one month, I was doing 4:14 800's (counterclockwisedly) so I've shaved 15 seconds off my 800 in the last month.
A few 100m stride-ups to round it off, and done. Bike home, walk dog, M1, off to swim!
YES I actually swam! I'm doing the Slowtwitch Guppy Challenge on my own, this was Week 1 Workout 1. 6x50, 6x100, 6x150 (I only did 3x150) focus on arm entry. I most definitely cross over, and twist, and bend, and all else that can go wrong. I think I got intimidated by my training plan, it was spitting out workouts I couldn't keep up with. This is my chance to back up and put down a better base of technique. Like in the new Song, Here We Go Again.
Then PT with JH, added in a modification of the laterals squat, now instead of pushing the weight-loaded leg back towards the unweighted leg, now just stand up on the weighted leg. That make sense? My glutes were confused too. ha!
Then bike to/from my free parking off campus by the dog park. My kinda morning :)
BIKE COMMUTE 5.8 miles
SWIM 30 mins and 1200 yards
PT with JH
That's my kinda morning!! Wake up at 4:45am and not get to work until noon. LOL!!
Lotsa "6" in my day -- 6 800s, almost 6 mile commute, 6x intervals at pool. I like numbers like that. And I'm enjoying the mileage number for my next service check put in the truck yesterday: 112223.
Track run BE, our Sunrise Speedwork lived up to its name as the sun literally peeked above the horizon as I warmed up. BE suggested Yasso 800s, better than my plan's suggestion. We did 6 total,
3 in the normal/counterclockwise direction (Lane 3-4 for 0.56 miles in about 3:53 for a 6:56m/m pace) then reversed for the last 3 (Lane 2 for 0.51 miles in about 3:53 for a 7:30m/m pace). HR stayed low at first but elevated into 140s for last intervals. Cadence nicely and easily higher at 175spm ave.
That's a lot of details to just say that it was an awesome run however you want to look at it. Looking back one month, I was doing 4:14 800's (counterclockwisedly) so I've shaved 15 seconds off my 800 in the last month.
A few 100m stride-ups to round it off, and done. Bike home, walk dog, M1, off to swim!
YES I actually swam! I'm doing the Slowtwitch Guppy Challenge on my own, this was Week 1 Workout 1. 6x50, 6x100, 6x150 (I only did 3x150) focus on arm entry. I most definitely cross over, and twist, and bend, and all else that can go wrong. I think I got intimidated by my training plan, it was spitting out workouts I couldn't keep up with. This is my chance to back up and put down a better base of technique. Like in the new Song, Here We Go Again.
Then PT with JH, added in a modification of the laterals squat, now instead of pushing the weight-loaded leg back towards the unweighted leg, now just stand up on the weighted leg. That make sense? My glutes were confused too. ha!
Then bike to/from my free parking off campus by the dog park. My kinda morning :)
Monday, July 23, 2018
Here We Go Again
It could be ten, but then again
I can't remember half an hour since a quarter to four
Throw on your clothes, the second side of Surfer Rosa
And you leave me with my jaw on the floor
Just when you think (think) you're in control
Just when you think (think) you've got a hold
Just when you get on a roll
Here it goes, here it goes, here it goes again
Oh, here it goes again
I should have known, should have known, should have known again
But here it goes again
Oh, here it goes again
It starts out easy, something simple, something sleazy
Something inching past the edge of reserve
Now through the lines of the cheap venetian blinds
Your car is pulling off of the curb
chorus
I guess there's gotta be a break in the monotony
But Jesus, when it rains, how it pours
Throw on your clothes, the second side of Surfer Rosa
And you leave me, yeah, you leave me
-------
Here I go again, setting big I'm Gonna Swim goals, and I'm Gonna Run More, and I'm Gonna fix this and train that. Just when you think you're in control.
I can't remember half an hour since a quarter to four
Throw on your clothes, the second side of Surfer Rosa
And you leave me with my jaw on the floor
Just when you think (think) you're in control
Just when you think (think) you've got a hold
Just when you get on a roll
Here it goes, here it goes, here it goes again
Oh, here it goes again
I should have known, should have known, should have known again
But here it goes again
Oh, here it goes again
It starts out easy, something simple, something sleazy
Something inching past the edge of reserve
Now through the lines of the cheap venetian blinds
Your car is pulling off of the curb
chorus
I guess there's gotta be a break in the monotony
But Jesus, when it rains, how it pours
Throw on your clothes, the second side of Surfer Rosa
And you leave me, yeah, you leave me
-------
Here I go again, setting big I'm Gonna Swim goals, and I'm Gonna Run More, and I'm Gonna fix this and train that. Just when you think you're in control.
Gotta get a Carni Keto update in here
On July 1st I unofficially sorta-kinda started a carni keto test. The plan was one month of a test, with tweaks and changes as needed.
Prior to this I was doing a keto diet, not measuring my ketones much and going by feel. I was still eating a lot of veg -- probably 150-200 calories of veg a day as cucumber, zucchini, sometimes carrots, romaine lettuce, frozen spinach. It made my net carb vs total carbs a wiggle number. But I was ending up with maybe 50-75 total carbs a day, maybe <50 3="" a="" and="" bites="" box="" but="" d="" diluted="" drinking="" eat="" fermentation="" few="" glasses="" i="" in="" it="" kombucha="" m="" much="" nbsp="" net.="" not="" occasionally="" of="" or="" orange.="" p="" raisins="" really="" small="" stuff.="" sweet="" t="" tea.="" tea="" the="" training="" usually="" wasn="" water="" weeks="">
Not sure this was working for me. My energy was still flat and I didn't feel like I was adapting to the metabolic changes. I could run and bike but never felt zippy. My gut was OK but I was obviously passing a lot of fiber.
I wonder sometimes if I'm in carb purgatory, as one of my podcasters calls it. (Ketovangelist?) I'm eating more carbs than I realize (from the Kombucha or bad counting), and instead of committing to one metabolic path or the other I'm sitting the fence and not coming down square on one side or the other. Maybe I'm eating too much protein, the 0.7g/lb of lean body mass number for me is about 75g per day. I'm usually eating way more than that, easily. Yet I still feel like I haven't figured things out out. And why was I eating so many veg?
So what was the goal of this test? Curiosity? A reset of sorts, by removing the the fruit and veg and non-carni products and allowing a reintroduction?
So for the past 3 weeks, I'm mostly carni keto. So I'm not really "carni keto". There's no "mostly" in this, you either are or you aren't. Here's a run-down of what I'm eating, averaging the past few days.
PreWO usually my 2 egg yolks, half a T of butter. Maybe a few bites of orange.
M1 eggs bacon and butter, or a chunk of beef
M2 put fish here a lot, ground beef sometimes. Oft times I skip M2 for not being hungry
M3 is messy, I have my egg white fluff and then get munchy and nom-nom too much
I've almost quit chicken. Just wasn't satisfying. Man I used to buy chicken every freaking week.
I noticed in the first week or two that I was getting constipated. Took some time before I realized that DUH I'd quit the veg and lost all that water intake. And it was (and is still) surprising how much "stuff" appears each morning. Is that a sign that I'm eating more non-carni that I'm realizing?
Weekends I sometimes hit the salad bar as a treat. A few pieces of lettuce, small scoops of grated carrot, raisins, sunflower seeds, chopped hard boiled egg, bacon bits, pickles. I want this because I do miss the veg, the cold watery crunch. The flavor array.
And oooh I typed all that in and only after realized what I missed. Denial exposed! I put cheese on, lots of cheese sometimes. I think I want the salad bar for the cheese maybe. And the raisins. And the salt.
Weekends are also the time I buy my cream cheese wedges, sour cream, cream cheese, cheese sticks, salad bar cheese.....hmmmmm. I'm also nomming sunflower seeds, tomato sauce, my beloved flavored mustards (for salt and vinegar). That is where I vary off the "carni keto", those foods.
And I don't feel good after weekends. I get sick to my stomach, I'm swollen and have edema in my lower extremities, low energy, and unsatisfied overall.
So this past weekend, I drew the line on dairy. Now my only dairy is my kefir of which I have 0.5-1 cup a day. I know a dairy elimination means an elimination. But my goal firstly is to really reduce and get the processed stuff out. And to break the odd addiction I'm forming with it. And this was HARD at first. Kept going for it, kept looking for a replacement.
My brain is still hardwired into certain types of thinking, and I'm considering what it means and how I use it.
1. I wake up at 4:45 and think I need to eat a preWO meal for a 6am WO. But I can burn fat, I'm fat adapted and that's the whole idea. Should I be able to IF until 10 am or noon?
2. I also think that the night before my ride I need to eat some raisins for "carbs". True, I might sleep better with some carbs at night, or do I think that because I read it somewhere?
3. And I keep wondering if I'll feel better if I bought better meats? Should I avoid the grain feds and go grass feds? Are inflammatory oils having any effect on me?
My workouts are getting better over time, hard to say if it's due to just getting more fit as time goes by, or if it's the diet, or if it's eliminating the "bad lectins and etc" and pesticide residues plants have.
So I guess I'm logging this post in as an update. And set some goals:
1. Test skipping the preWO meal, really it's not providing any energy and it's only satisfying a habit and empty stomach feeling.
2. Remove the processed dairy like cream cheese, cheese wedges, salad bar cheeses.
3. Fix the day so M3 is so unsatisfying.
4. Start swapping in better meats, and keep the variety
5. Minimize the fruit! (case in point, bought $1 packages of berries Friday, ate them all over weekend, and paid for it this morning in BM).
6. Decrease the protein, a review of numbers shows a good number of days over 100g and the majority over my goal number
7. Test IF now that I'm more adapted
8. Avoid the salad bar if it's too much temptation for the nibbles. Just minimize
9. Avoid the tomato sauce, geez it's just a processed carby nightshade, what comes of it?
10. Can I make it an even ten....love even numbers.... ah -- up the water and limit the salt.
Prior to this I was doing a keto diet, not measuring my ketones much and going by feel. I was still eating a lot of veg -- probably 150-200 calories of veg a day as cucumber, zucchini, sometimes carrots, romaine lettuce, frozen spinach. It made my net carb vs total carbs a wiggle number. But I was ending up with maybe 50-75 total carbs a day, maybe <50 3="" a="" and="" bites="" box="" but="" d="" diluted="" drinking="" eat="" fermentation="" few="" glasses="" i="" in="" it="" kombucha="" m="" much="" nbsp="" net.="" not="" occasionally="" of="" or="" orange.="" p="" raisins="" really="" small="" stuff.="" sweet="" t="" tea.="" tea="" the="" training="" usually="" wasn="" water="" weeks="">
Not sure this was working for me. My energy was still flat and I didn't feel like I was adapting to the metabolic changes. I could run and bike but never felt zippy. My gut was OK but I was obviously passing a lot of fiber.
I wonder sometimes if I'm in carb purgatory, as one of my podcasters calls it. (Ketovangelist?) I'm eating more carbs than I realize (from the Kombucha or bad counting), and instead of committing to one metabolic path or the other I'm sitting the fence and not coming down square on one side or the other. Maybe I'm eating too much protein, the 0.7g/lb of lean body mass number for me is about 75g per day. I'm usually eating way more than that, easily. Yet I still feel like I haven't figured things out out. And why was I eating so many veg?
So what was the goal of this test? Curiosity? A reset of sorts, by removing the the fruit and veg and non-carni products and allowing a reintroduction?
So for the past 3 weeks, I'm mostly carni keto. So I'm not really "carni keto". There's no "mostly" in this, you either are or you aren't. Here's a run-down of what I'm eating, averaging the past few days.
PreWO usually my 2 egg yolks, half a T of butter. Maybe a few bites of orange.
M1 eggs bacon and butter, or a chunk of beef
M2 put fish here a lot, ground beef sometimes. Oft times I skip M2 for not being hungry
M3 is messy, I have my egg white fluff and then get munchy and nom-nom too much
I've almost quit chicken. Just wasn't satisfying. Man I used to buy chicken every freaking week.
I noticed in the first week or two that I was getting constipated. Took some time before I realized that DUH I'd quit the veg and lost all that water intake. And it was (and is still) surprising how much "stuff" appears each morning. Is that a sign that I'm eating more non-carni that I'm realizing?
Weekends I sometimes hit the salad bar as a treat. A few pieces of lettuce, small scoops of grated carrot, raisins, sunflower seeds, chopped hard boiled egg, bacon bits, pickles. I want this because I do miss the veg, the cold watery crunch. The flavor array.
And oooh I typed all that in and only after realized what I missed. Denial exposed! I put cheese on, lots of cheese sometimes. I think I want the salad bar for the cheese maybe. And the raisins. And the salt.
Weekends are also the time I buy my cream cheese wedges, sour cream, cream cheese, cheese sticks, salad bar cheese.....hmmmmm. I'm also nomming sunflower seeds, tomato sauce, my beloved flavored mustards (for salt and vinegar). That is where I vary off the "carni keto", those foods.
And I don't feel good after weekends. I get sick to my stomach, I'm swollen and have edema in my lower extremities, low energy, and unsatisfied overall.
So this past weekend, I drew the line on dairy. Now my only dairy is my kefir of which I have 0.5-1 cup a day. I know a dairy elimination means an elimination. But my goal firstly is to really reduce and get the processed stuff out. And to break the odd addiction I'm forming with it. And this was HARD at first. Kept going for it, kept looking for a replacement.
My brain is still hardwired into certain types of thinking, and I'm considering what it means and how I use it.
1. I wake up at 4:45 and think I need to eat a preWO meal for a 6am WO. But I can burn fat, I'm fat adapted and that's the whole idea. Should I be able to IF until 10 am or noon?
2. I also think that the night before my ride I need to eat some raisins for "carbs". True, I might sleep better with some carbs at night, or do I think that because I read it somewhere?
3. And I keep wondering if I'll feel better if I bought better meats? Should I avoid the grain feds and go grass feds? Are inflammatory oils having any effect on me?
My workouts are getting better over time, hard to say if it's due to just getting more fit as time goes by, or if it's the diet, or if it's eliminating the "bad lectins and etc" and pesticide residues plants have.
So I guess I'm logging this post in as an update. And set some goals:
1. Test skipping the preWO meal, really it's not providing any energy and it's only satisfying a habit and empty stomach feeling.
2. Remove the processed dairy like cream cheese, cheese wedges, salad bar cheeses.
3. Fix the day so M3 is so unsatisfying.
4. Start swapping in better meats, and keep the variety
5. Minimize the fruit! (case in point, bought $1 packages of berries Friday, ate them all over weekend, and paid for it this morning in BM).
6. Decrease the protein, a review of numbers shows a good number of days over 100g and the majority over my goal number
7. Test IF now that I'm more adapted
8. Avoid the salad bar if it's too much temptation for the nibbles. Just minimize
9. Avoid the tomato sauce, geez it's just a processed carby nightshade, what comes of it?
10. Can I make it an even ten....love even numbers.... ah -- up the water and limit the salt.
If you walk a Plog, does it become a Plalk. Can you Plun?
BIKE 20.2 miles in 1:22
BIKE COMMUTE about 4.5 miles
Met BE for our Monday ride, he told me about his time yesterday morning "plogging" in TGP. I remembered reading about this -- the Swedish 'fitness craze' that Google says is a mash-up of jogging and 'plocka upp' or picking up litter. BE said he didn't get much running in, I asked if you walk on your plog does that mean you 'plalked'? Ha. Me so funny.
Great ride and I definitely felt the run-bike-run and run I did over the weekend. My back feels it too. But my energy, although flat, was sufficient. But in reviewing the Garmin data I'm always surprised to see that we average only 16.8-ish mph on our loops. But once you dig in deeper you can see peaks of 18-21 mph, it's all the turns and park riding that slows our average.
I'm paying attention to this because I'm trying to decide if I'm going to ride Puppy or Frea if I do the Sunset Hills Triathlon.
Anyway, BE had time for 2 loops and I did the 3rd on my own. I had planned to do a 1 mile brick run, just to do a brick run, and I wanted to do it and didn't want to do it. Came back, changed shoes and shirt, pee'd, and the dog was whining the whole time. I thought that if I left her for the 10 mins she'd bark and get worked up. That's my excuse. I told myself that I'll walk her, then run. Instead I walked her and ate brekkie standing at the countertop. Before my shower and foam roll. I like to wait because my stomach is more settled if I just wait. Ugh, fail.
Then off with the truck to the dealership for an oil change, and bike from there to work.
My goals this week -- FUCKING SWIM! Even if just 20 mins a swim.
BIKE COMMUTE about 4.5 miles
Met BE for our Monday ride, he told me about his time yesterday morning "plogging" in TGP. I remembered reading about this -- the Swedish 'fitness craze' that Google says is a mash-up of jogging and 'plocka upp' or picking up litter. BE said he didn't get much running in, I asked if you walk on your plog does that mean you 'plalked'? Ha. Me so funny.
Great ride and I definitely felt the run-bike-run and run I did over the weekend. My back feels it too. But my energy, although flat, was sufficient. But in reviewing the Garmin data I'm always surprised to see that we average only 16.8-ish mph on our loops. But once you dig in deeper you can see peaks of 18-21 mph, it's all the turns and park riding that slows our average.
I'm paying attention to this because I'm trying to decide if I'm going to ride Puppy or Frea if I do the Sunset Hills Triathlon.
Anyway, BE had time for 2 loops and I did the 3rd on my own. I had planned to do a 1 mile brick run, just to do a brick run, and I wanted to do it and didn't want to do it. Came back, changed shoes and shirt, pee'd, and the dog was whining the whole time. I thought that if I left her for the 10 mins she'd bark and get worked up. That's my excuse. I told myself that I'll walk her, then run. Instead I walked her and ate brekkie standing at the countertop. Before my shower and foam roll. I like to wait because my stomach is more settled if I just wait. Ugh, fail.
Then off with the truck to the dealership for an oil change, and bike from there to work.
My goals this week -- FUCKING SWIM! Even if just 20 mins a swim.
Sunday, July 22, 2018
M. Noon Reset. Run
RUN 6.2 miles in 60 mins, walked just 2 mins at 4 miles
Woke up thinking I'd hit Greensfelder. Didn't. Thought I might swim. Didn't. Thought I'd visit T&M's new patio. Didn't. Ugh.
Didn't think I'd waste the morning on M. Did. Didn't think I waste time and resources with M. Did. Ugh.
Colored, that worked for a little while. Cleaned on the patio and threw stuff out, that worked for awhile too. Got myself to noon, and forced a reset. That worked.
Took the dog for a walk in TGP, just maybe 2 miles to calm down and get out. This helped too, seeing all the other runners got me thinking I'd drop her off at home and get my own run in.
My mind kept skipping to errands I wanted to run, but errands that wouldn't help me any. I wanted to go and didn't want to go. The conflict persisted, but I over came it.
Dropped of the dog, gave myself until 4pm to get running. Changed, believe it or not munched some butternut, out the door. Off to TGP, thinking that I was a "princess" for trying to get some tiny little chip of something between my shoe and sock. This set off some mental defenses like "I may be acting like a princess but..." and tried to bolster myself up by recalling how far I used to run, how much I like to run, etc etc blah blah. JFC.
I didn't do a walk-run-walk-run WU, I just walked a bit then started the Garmin. Played my Waggle songlist. Held good paces between 9 and 9:30m/m through the first 4 miles. Ran a kid on a LimeBike off the sidewalk at Magnolia, he tried to play chicken with me and failed. Smiled through my fave part of TGP on the mulched bird trail, did my little weave-in weave-out along Kings. Hit 4 miles and although I didn't want to, I just had to walk. I was starting to fall out of form and reviewing the Garmin HR data I can see that I was a steady below-150 until mile 4. So a 4 min walk right after crossing TGA. Then back to the run and felt OK until I got near the Grand/Arsenal intersection where it felt really forced. Again the HR data reflects this. (and even looks like some cadence lock? Or is that my excuse?)
Hit Grand and decided to pick up my library book as planned. Along Grand I passed two guys slugging along, each more focused on the TWO phones each carried, one in each hand. More focused on that than my own run, I guess. Still feeling forced. Library, get book after handing the librarian my probably sweaty card, out.
The last mile home was hard. It felt all uphill and underwater. And yet I refused to walk. I happily paused at intersections, but wouldn't walk. Ugh.
But I got it done, a 10 miles of running this weekend is a peak number for me. Did I do it good? I think so. I'm happy I did it. Happy I'm resetting. Gonna miss my 80 day streak but that was also a number of denial.
The book I picked up? "The Brave Athlete. Calm the F*ck Down and Rise the the Occasion". Funny to pick that up on a run after which I battled a mental demon all morning, fought through a tough run, and avoided errands that would have set me back. I'd heard about this book on a podcast and it seemed like it addressed issues I've been having in trying to develop Bee 2.0. We'll see!
NUMERICS 5 hours not including bike commute
SWIM FUCKING ZERO
BIKE 36.2 miles
RUN 18.3 miles
BIKE COMMUTE 35.3
PT 2 hours I should count this too as time dedicated to Bee 2.0
Woke up thinking I'd hit Greensfelder. Didn't. Thought I might swim. Didn't. Thought I'd visit T&M's new patio. Didn't. Ugh.
Didn't think I'd waste the morning on M. Did. Didn't think I waste time and resources with M. Did. Ugh.
Colored, that worked for a little while. Cleaned on the patio and threw stuff out, that worked for awhile too. Got myself to noon, and forced a reset. That worked.
Took the dog for a walk in TGP, just maybe 2 miles to calm down and get out. This helped too, seeing all the other runners got me thinking I'd drop her off at home and get my own run in.
My mind kept skipping to errands I wanted to run, but errands that wouldn't help me any. I wanted to go and didn't want to go. The conflict persisted, but I over came it.
Dropped of the dog, gave myself until 4pm to get running. Changed, believe it or not munched some butternut, out the door. Off to TGP, thinking that I was a "princess" for trying to get some tiny little chip of something between my shoe and sock. This set off some mental defenses like "I may be acting like a princess but..." and tried to bolster myself up by recalling how far I used to run, how much I like to run, etc etc blah blah. JFC.
I didn't do a walk-run-walk-run WU, I just walked a bit then started the Garmin. Played my Waggle songlist. Held good paces between 9 and 9:30m/m through the first 4 miles. Ran a kid on a LimeBike off the sidewalk at Magnolia, he tried to play chicken with me and failed. Smiled through my fave part of TGP on the mulched bird trail, did my little weave-in weave-out along Kings. Hit 4 miles and although I didn't want to, I just had to walk. I was starting to fall out of form and reviewing the Garmin HR data I can see that I was a steady below-150 until mile 4. So a 4 min walk right after crossing TGA. Then back to the run and felt OK until I got near the Grand/Arsenal intersection where it felt really forced. Again the HR data reflects this. (and even looks like some cadence lock? Or is that my excuse?)
Hit Grand and decided to pick up my library book as planned. Along Grand I passed two guys slugging along, each more focused on the TWO phones each carried, one in each hand. More focused on that than my own run, I guess. Still feeling forced. Library, get book after handing the librarian my probably sweaty card, out.
The last mile home was hard. It felt all uphill and underwater. And yet I refused to walk. I happily paused at intersections, but wouldn't walk. Ugh.
But I got it done, a 10 miles of running this weekend is a peak number for me. Did I do it good? I think so. I'm happy I did it. Happy I'm resetting. Gonna miss my 80 day streak but that was also a number of denial.
The book I picked up? "The Brave Athlete. Calm the F*ck Down and Rise the the Occasion". Funny to pick that up on a run after which I battled a mental demon all morning, fought through a tough run, and avoided errands that would have set me back. I'd heard about this book on a podcast and it seemed like it addressed issues I've been having in trying to develop Bee 2.0. We'll see!
NUMERICS 5 hours not including bike commute
SWIM FUCKING ZERO
BIKE 36.2 miles
RUN 18.3 miles
BIKE COMMUTE 35.3
PT 2 hours I should count this too as time dedicated to Bee 2.0
Saturday, July 21, 2018
Run Bike Run
RUN 15 mins 1.6 miles 9:20 m/m
BIKE 55 mins 16 miles
RUN 20 mins 2.4 miles 9:05 m/m
Whoop! First workout like this and I didn't realize until later in the day just how much I ran. Met TH at New Town for her post-Muncie 70.3 Saturday workouts. Kinda jellin' over her coach giving her workouts. Like RM's online coach, there's a sense of accountability that I like. But I'm not ready for that. Yet. ?
The first run took my by surprise, I was geared up to bike first. I was happy to run! And happy to run, but it felt harder to me that it probably was. And TH has a nice fast cadence.
It was windy out and TH had a plan to ride into the wind outbound, so instead of the NT route we rode out towards St Peters. The tall corn (when did that happen?!) and a bank of trees deflected some of the wind, but I happily pulled the way out. I hadn't ridden on this road since.... 2014? I have memories of riding with PS's group, with Mary and Jim and Dale many years ago. We rode these flats fast and fun. And now after a long gap, I'm back! Bee 2.0
The ride home gave me my first opportunity for that beloved zzzzzttt-click into the Big Ring. Ooooh that tailwind was nice, quiet, and I followed TH back to NT. After the turn around at the S-curve I had some fears that I wouldn't be able to keep up with her. Push push and push, got on her back, but not too close as I'm still feeling out my response time in aero. Oohh felt so good.
The numbers are perfect because they include the short rides in and out of the NT complex, and I didn't start the inbound lap right away, but the outbound ave'd 16.1 mph and the inbound ave'd 20.7. Wheee! And all had the same HR. Interesting.
The numbers are perfect because they include the short rides in and out of the NT complex, and I didn't start the inbound lap right away, but the outbound ave'd 16.1 mph and the inbound ave'd 20.7. Wheee! And all had the same HR. Interesting.
Then the second run, again it seemed like it was a hard effort for me. I missed the outbound part of this run, but caught it at the turn around. My HR was up and down, ave'd 142. But my cadence was great at 174 average.
I want more like this!
Friday, July 20, 2018
Another rest day. 2nd this week
BIKE COMMUTE 9.4 miles
I call it a rest day, yet I still biked to/from work, a total of maybe 45-50 mins of riding. I call it rest because, well, I dunno. A real rest day in which I drove to work would probably be called a "lazy as f^ck rest day" ha!
Just tired. But I took Weds off too. Yesterday was not that hard of a day. HTFU.
I call it a rest day, yet I still biked to/from work, a total of maybe 45-50 mins of riding. I call it rest because, well, I dunno. A real rest day in which I drove to work would probably be called a "lazy as f^ck rest day" ha!
Just tired. But I took Weds off too. Yesterday was not that hard of a day. HTFU.
Thursday, July 19, 2018
First 5 mile run, straight through without walk breaks
RUN 5 miles in about 45 mins, only walked in WU and CD
PT with JH
BIKE COMMUTE 1.3 miles, haha
SWIM? again, haha
Yesterday I rested, was gonna swim and maybe do some strength and maybe a bike ride. Eh, woke up tired and convinced myself that a bike commute was enough. Even that had flat energy. Happily I did get 10 mins of strength training in with some upper body/dumb bells.
Woke up today still feeling flat and delayed and poked around until I had only an hour to do whatever it was I eventually decided on doing. The original plan was for leaving the house for the Y at 7 to run and swim. Instead I was standing in the kitchen at 7:43 trying to think. Ugh.
I went for a run to TGP, gave myself 45-50 mins. I didn't set out to run the 5 straight through but it felt good so I did it. Out to TGP, around the pond and pavilion (with beautiful lemon colored cannas in bloom!), enjoyed the cool 86F weather, and finished up with a quarter mile on the Roosevelt track to make up the distance. WHOOP!
Later with JH, I had some trepidation about reporting this run but he didn't seem concerned about my moving into the "no walk" phase. He advised that I closely observe the next few days to see how it feels.
Today's session with him was alternating hamstring curls on the yoga ball with the plank-to-pike walkouts also with the ball. Then throw in some "half way out" moves and WHEW what a workout. I'm not usually near sweating and catching my breath there, loved this! And for the first time some upper body with the 7.5lb dumbbells. Ooooh yeah I did a little of this last night so my arms are already feeling it, but this was better in that there was tricep engagement at the bottom of the bicep curl. Feeling those right now.
PT with JH
BIKE COMMUTE 1.3 miles, haha
SWIM? again, haha
Yesterday I rested, was gonna swim and maybe do some strength and maybe a bike ride. Eh, woke up tired and convinced myself that a bike commute was enough. Even that had flat energy. Happily I did get 10 mins of strength training in with some upper body/dumb bells.
Woke up today still feeling flat and delayed and poked around until I had only an hour to do whatever it was I eventually decided on doing. The original plan was for leaving the house for the Y at 7 to run and swim. Instead I was standing in the kitchen at 7:43 trying to think. Ugh.
I went for a run to TGP, gave myself 45-50 mins. I didn't set out to run the 5 straight through but it felt good so I did it. Out to TGP, around the pond and pavilion (with beautiful lemon colored cannas in bloom!), enjoyed the cool 86F weather, and finished up with a quarter mile on the Roosevelt track to make up the distance. WHOOP!
Later with JH, I had some trepidation about reporting this run but he didn't seem concerned about my moving into the "no walk" phase. He advised that I closely observe the next few days to see how it feels.
Today's session with him was alternating hamstring curls on the yoga ball with the plank-to-pike walkouts also with the ball. Then throw in some "half way out" moves and WHEW what a workout. I'm not usually near sweating and catching my breath there, loved this! And for the first time some upper body with the 7.5lb dumbbells. Ooooh yeah I did a little of this last night so my arms are already feeling it, but this was better in that there was tricep engagement at the bottom of the bicep curl. Feeling those right now.
Tuesday, July 17, 2018
Yeah those double squats could do that to leg muscles
RUN 3.5 miles in about 28 mins, track work
BIKE COMMUTE 5.8 miles
Appt with Dr L
PT with JH
Busy morning! Bike to track, and do a 2x1600 2x800 4x400 (2 min rest or 200y) session with BE.
The garmin is giving me odd numbers, we were running lane 3-5 so it counted "one mile" early. I don't know if I should count the distance 1 mile or the whiteline-to-whiteline mile as we ran it?
Garmin says 7:48 m/m pace for the measured distance, the line-to-line was more like 8:30 m/m.
Then for the 800's it said about 7:20, for the 400's 6:40.
Those are some pretty fast numbers, did I really feel that fast? Even though I clocked it line-to-line, those are the paces as measured. And the elevation tracking shows a little hill every now and then, haha, so I guess I can't completely trust ole Garmin. The run felt great either way, no problems.
Off to Dr L, he said JH noted that I was building muscle, that my return to running sparked some ... can't remember exactly... but suffice to say I'm blowing up with muscles. Wish I could agree, I don't feel that strong or bulked! He found that I maintained on lower back and most neck, lost 15 degrees in the cervical chin-to-chest/slouch. And he worked on something at the base of the neck/skull that might be causing my sharp headaches there. He described it as feeling "terrible", lol. He gave me a neck exercise to do twice a day, 5 reps. Gotta get that onto my checklist or I'll slack on remembering it.
Off to JH, I was excited to report my 10K race success, didn't mention placing or time or that, just mentioned it felt great, how much I walked. I was thrilled, he was more tempered, no real insight as to why. I mean naturally he wouldn't be as excited as I am, and in the end his tempered response was a good dose of reality and "get over it" for me. I asked about the next 10K in 2 weeks, he said "see how you feel". Another tempering.
I talked with BE this morning about the Sunset Hills Tri -- he did it in 2010 (funny story about how he didn't realize it was a multi wave start, so he thought he was leading the race until waves started coming up behind him!) and reports it as casual and hilly on the bike. Looking into it: $50 for 300y swim, 3-loop 12 mile bike, and 3-loop 3 mile run. Hilly? I'll have to see for myself.
So given JH's response to the upcoming 10K, I didn't mention the triathlon. Yet.
At the end -- new squat routine: do a lateral then a single leg combo as a back-to-back. First for this, and Yowza, it's Amaze-a-balls!!
BIKE COMMUTE 5.8 miles
Appt with Dr L
PT with JH
Busy morning! Bike to track, and do a 2x1600 2x800 4x400 (2 min rest or 200y) session with BE.
The garmin is giving me odd numbers, we were running lane 3-5 so it counted "one mile" early. I don't know if I should count the distance 1 mile or the whiteline-to-whiteline mile as we ran it?
Garmin says 7:48 m/m pace for the measured distance, the line-to-line was more like 8:30 m/m.
Then for the 800's it said about 7:20, for the 400's 6:40.
Those are some pretty fast numbers, did I really feel that fast? Even though I clocked it line-to-line, those are the paces as measured. And the elevation tracking shows a little hill every now and then, haha, so I guess I can't completely trust ole Garmin. The run felt great either way, no problems.
Off to Dr L, he said JH noted that I was building muscle, that my return to running sparked some ... can't remember exactly... but suffice to say I'm blowing up with muscles. Wish I could agree, I don't feel that strong or bulked! He found that I maintained on lower back and most neck, lost 15 degrees in the cervical chin-to-chest/slouch. And he worked on something at the base of the neck/skull that might be causing my sharp headaches there. He described it as feeling "terrible", lol. He gave me a neck exercise to do twice a day, 5 reps. Gotta get that onto my checklist or I'll slack on remembering it.
Off to JH, I was excited to report my 10K race success, didn't mention placing or time or that, just mentioned it felt great, how much I walked. I was thrilled, he was more tempered, no real insight as to why. I mean naturally he wouldn't be as excited as I am, and in the end his tempered response was a good dose of reality and "get over it" for me. I asked about the next 10K in 2 weeks, he said "see how you feel". Another tempering.
I talked with BE this morning about the Sunset Hills Tri -- he did it in 2010 (funny story about how he didn't realize it was a multi wave start, so he thought he was leading the race until waves started coming up behind him!) and reports it as casual and hilly on the bike. Looking into it: $50 for 300y swim, 3-loop 12 mile bike, and 3-loop 3 mile run. Hilly? I'll have to see for myself.
So given JH's response to the upcoming 10K, I didn't mention the triathlon. Yet.
At the end -- new squat routine: do a lateral then a single leg combo as a back-to-back. First for this, and Yowza, it's Amaze-a-balls!!
Monday, July 16, 2018
Misty morning in TGP
BIKE 1:20 and 20.2 miles, 3x TGP loops
BIKE COMMUTE 9.4 miles
Great. Now instead of getting 29.4 miles I'll get 29.6 miles. Sooooo close to 30 miles total but not quite. And given the heat outside and my fatigue and my sharp headache, I don't think I'll find that extra 0.4 to round up. If anything, I'll take my Arsenal short cut and end up back at 29.4. Whatevs.
This morning there was a low hovering mist in the park, right over the grass with some stratification in some areas. The sun wasn't quite up yet, creating a magical-ish warm up through the park. I should take pictures, but I don't like stopping for that and the pictures don't really capture what I feel. So I don't bother.
BE shared stories from his Ballwin Double Triathlon, I'm excited to do a tri again but apprehensive about my physical vs mental expectations. I'm not really "tri trained", but my mind thinks I am. And my mind has forgotten so much and lost habit. And I have expectations about what I should and shouldn't be able to do. Ugh.
I've started identifying my Dragons, this is one I need to Slay. Just sign up for something like Sunset Hills and go do it.
BIKE COMMUTE 9.4 miles
Great. Now instead of getting 29.4 miles I'll get 29.6 miles. Sooooo close to 30 miles total but not quite. And given the heat outside and my fatigue and my sharp headache, I don't think I'll find that extra 0.4 to round up. If anything, I'll take my Arsenal short cut and end up back at 29.4. Whatevs.
This morning there was a low hovering mist in the park, right over the grass with some stratification in some areas. The sun wasn't quite up yet, creating a magical-ish warm up through the park. I should take pictures, but I don't like stopping for that and the pictures don't really capture what I feel. So I don't bother.
BE shared stories from his Ballwin Double Triathlon, I'm excited to do a tri again but apprehensive about my physical vs mental expectations. I'm not really "tri trained", but my mind thinks I am. And my mind has forgotten so much and lost habit. And I have expectations about what I should and shouldn't be able to do. Ugh.
I've started identifying my Dragons, this is one I need to Slay. Just sign up for something like Sunset Hills and go do it.
Sunday, July 15, 2018
MCT with Frea, 3 miles more this time
BIKE 2:05-ish and 35.3 miles
When I did this last week I did a low-energy, not-enjoying-it 2 hr ride of 32.3 miles. My goal today was to have better energy and ride more within the same time constraint. Done! Three extra miles.
Another hot but gorg day, got a late start because I was lazy all morning, so I didn't get out the door until around 9am. Regardless this time I wanted to bike, unlike last week when it was a bit forced. This time I ate more carbs the day before, probably too many for what I've been used to? And just water in-ride, and I was fine.
Same route, Culver's to Schoolhouse, then out to the spur and back to Culver's. I picked up the extra miles by extending out beyond the spur, past the church and lumberyard, and beyond where I'd normally turn left to cross the highway on one of my Illinois routes. I need to call it up to review it, I think I'm ready to start riding those again.
NUMERICS 7:02 hours, does not include bike commuting time
SWIM 1300y! Yay!
BIKE 73.4 miles
RUN 13.2 miles
BIKE COMMUTE 37 miles
I only ran 3x, last week I got 19 miles in 4 runs. I'm still hesitant to back-to-back my running, I think it'd be better to run a little longer instead of a little more frequent.
When I did this last week I did a low-energy, not-enjoying-it 2 hr ride of 32.3 miles. My goal today was to have better energy and ride more within the same time constraint. Done! Three extra miles.
Another hot but gorg day, got a late start because I was lazy all morning, so I didn't get out the door until around 9am. Regardless this time I wanted to bike, unlike last week when it was a bit forced. This time I ate more carbs the day before, probably too many for what I've been used to? And just water in-ride, and I was fine.
Same route, Culver's to Schoolhouse, then out to the spur and back to Culver's. I picked up the extra miles by extending out beyond the spur, past the church and lumberyard, and beyond where I'd normally turn left to cross the highway on one of my Illinois routes. I need to call it up to review it, I think I'm ready to start riding those again.
NUMERICS 7:02 hours, does not include bike commuting time
SWIM 1300y! Yay!
BIKE 73.4 miles
RUN 13.2 miles
BIKE COMMUTE 37 miles
I only ran 3x, last week I got 19 miles in 4 runs. I'm still hesitant to back-to-back my running, I think it'd be better to run a little longer instead of a little more frequent.
Saturday, July 14, 2018
2nd race: United Way 10K
RACE 10K in 54:32.
Ave pace 8:41m/m. Ave cad 173.
7th OA female/~70-80. 1st/9 AG!!
In the summer with the heat, 8am is a relatively late start for a race. The temps were expected to be at or near 90 by mid-morning, full sun, but hey you know me -- I like this stuff. Embrace the Suck.
Up early to prep, low carb meal but I had some raisins yesterday with some banana in the evening. Some GI upset over this in the morning, but it didn't last. There's really not much to say here, unremarkable really. It's just a run!
Arrived early since I was a late registrant and ended up with 40 mins pre race to finalize my goals. Still didn't have clear goals! I put on head phones and walked, walked, a little bit of jogging, walked. I ended up with 6000 steps before the race. And still didn't have goals. I did my best to ignore the other runners with their pre-race routines -- routines I'd normally be doing! -- and just walked. Should I walk every mile, every 2 miles? How long? 1 minute or 2 minutes? What if I don't want to walk, should I keep going? Ugh, never settled on a plan.
The start was quiet too, I had to ask another woman "is this also the 10K start?" due to lack of announcements. And then GO. I did start towards the front-middle of the pack, but I didn't walk across the line or into the first mile. Damn it enough walking!
The Garmin was still set to autolap each mile, and the first mile was something like an 8:15!! So I walked, but only 20 seconds. Too soon, too many passing me. UGH. Next mile into Fenton Park was also sub 8:30. I started the narrative in my head, how I would report this. Thoughts like, I tried to run with guys who weren't going fast. But then I passed the guys. I tried to run so that I could sing my music as measure of breath and effort. But then I kept running anyway. I tried to .... blah blah blah. LOL, I did try!
The 5K and 10K split and we headed for the path along the Meramac River. This set me up for the next challenge, one I didn't recognized until my prerace walking -- due to the out-n-back nature of the course I'd be able to count and measure the number and proximity of the other women runners. I tried... haha... to not count but of course I did. I counted I think 6 ahead of me, the woman I'd talked to at the start was behind me but not close. Mental Machinations. Chewing. Thinking like my HR -- too fast.
But as I hit the turn around, I was able to relax. I got a sense that even if I did walk no one would catch me. That didn't stop my from peeking over my shoulder, but it did encourage me to walk 30-60s a few times in the last 2 miles. By the time I got to >5 miles, my HR was amp'd up too high, my legs were getting worn down, and I wanted down. Initially I'd bargained with myself, that if I held to goals and still felt good I could run the last mile as fast as I wanted. But by the time I got there, I was already going fast as I wanted, which ended up being slower than the first 4 miles, and I had nothing left to give. Crossed the line happy, pain-free, and sort sick to my stomach. Awesome Sausage!
The OA female finished in 37 mins! And 54 mins is 11-12 mins off my PR pace. So room for improvement there.
But what about the mental goals? Did I accomplish them? Hmmmm. JH said to let people pass me, he didn't specify whether or not I should re-pass them..... But let's be honest here, did I have control in this race? I made a point to check my form, I think that's somewhat reflected in the high cadence. I pushed for that "springing forward" feeling, the "push the leg back, not pull the leg forward", the short fast ground contact. When I did this I sped up more, good and bad there.
But I didn't have the control to walk. When I did stop to walk the people passing me were like a wave pushing me forward in my mind. I felt like a rock on the shore being washed over and left as the waves receded. It only made me walk faster, then it wasn't restful, and I only got worked up over it doubly.
I wondered, which is harder in terms of self control? To run a hard race at your personal limit? Or to throttle yourself back to slow down as needed? One is physically taxing, the other mentally. I think the mentally taxing one is harder -- to dial it back and stay focused on your own run, and not your run in relation to a clock or the field around you.
So....did I pass this?
Ave pace 8:41m/m. Ave cad 173.
7th OA female/~70-80. 1st/9 AG!!
In the summer with the heat, 8am is a relatively late start for a race. The temps were expected to be at or near 90 by mid-morning, full sun, but hey you know me -- I like this stuff. Embrace the Suck.
Up early to prep, low carb meal but I had some raisins yesterday with some banana in the evening. Some GI upset over this in the morning, but it didn't last. There's really not much to say here, unremarkable really. It's just a run!
Arrived early since I was a late registrant and ended up with 40 mins pre race to finalize my goals. Still didn't have clear goals! I put on head phones and walked, walked, a little bit of jogging, walked. I ended up with 6000 steps before the race. And still didn't have goals. I did my best to ignore the other runners with their pre-race routines -- routines I'd normally be doing! -- and just walked. Should I walk every mile, every 2 miles? How long? 1 minute or 2 minutes? What if I don't want to walk, should I keep going? Ugh, never settled on a plan.
The start was quiet too, I had to ask another woman "is this also the 10K start?" due to lack of announcements. And then GO. I did start towards the front-middle of the pack, but I didn't walk across the line or into the first mile. Damn it enough walking!
The Garmin was still set to autolap each mile, and the first mile was something like an 8:15!! So I walked, but only 20 seconds. Too soon, too many passing me. UGH. Next mile into Fenton Park was also sub 8:30. I started the narrative in my head, how I would report this. Thoughts like, I tried to run with guys who weren't going fast. But then I passed the guys. I tried to run so that I could sing my music as measure of breath and effort. But then I kept running anyway. I tried to .... blah blah blah. LOL, I did try!
The 5K and 10K split and we headed for the path along the Meramac River. This set me up for the next challenge, one I didn't recognized until my prerace walking -- due to the out-n-back nature of the course I'd be able to count and measure the number and proximity of the other women runners. I tried... haha... to not count but of course I did. I counted I think 6 ahead of me, the woman I'd talked to at the start was behind me but not close. Mental Machinations. Chewing. Thinking like my HR -- too fast.
But as I hit the turn around, I was able to relax. I got a sense that even if I did walk no one would catch me. That didn't stop my from peeking over my shoulder, but it did encourage me to walk 30-60s a few times in the last 2 miles. By the time I got to >5 miles, my HR was amp'd up too high, my legs were getting worn down, and I wanted down. Initially I'd bargained with myself, that if I held to goals and still felt good I could run the last mile as fast as I wanted. But by the time I got there, I was already going fast as I wanted, which ended up being slower than the first 4 miles, and I had nothing left to give. Crossed the line happy, pain-free, and sort sick to my stomach. Awesome Sausage!
The OA female finished in 37 mins! And 54 mins is 11-12 mins off my PR pace. So room for improvement there.
But what about the mental goals? Did I accomplish them? Hmmmm. JH said to let people pass me, he didn't specify whether or not I should re-pass them..... But let's be honest here, did I have control in this race? I made a point to check my form, I think that's somewhat reflected in the high cadence. I pushed for that "springing forward" feeling, the "push the leg back, not pull the leg forward", the short fast ground contact. When I did this I sped up more, good and bad there.
But I didn't have the control to walk. When I did stop to walk the people passing me were like a wave pushing me forward in my mind. I felt like a rock on the shore being washed over and left as the waves receded. It only made me walk faster, then it wasn't restful, and I only got worked up over it doubly.
I wondered, which is harder in terms of self control? To run a hard race at your personal limit? Or to throttle yourself back to slow down as needed? One is physically taxing, the other mentally. I think the mentally taxing one is harder -- to dial it back and stay focused on your own run, and not your run in relation to a clock or the field around you.
So....did I pass this?
Friday, July 13, 2018
I can run another 10K, and need to before considering 13.1
PT with JH
BIKE COMMUTE about 1.4 miles
Otherwise, rest!
I asked JH if it was reasonable to expect to do a 13.1 in September. He seemed to indicate 'yes', but said I needed to do at least one more 10K first. Because 1+1 =/= 2 in the running world, in part.
I wish I'd made better notes of the discussion. Because now (on Monday) looking back my mind has frag'd it a bit, idealized and re-written as I needed it.
Slayed a dragon in PT, seems a silly thing. But when he tells me to tighten my gluts I don't always do it, or I try to hide it. Self conscious about it? I'm not self conscious about tightening my abs or shoulders. And do I really think he can't tell I'm not doing it? Do I really think he'd rather I don't do it? Do I think there's some benefit to not doing it? So I HTFU and just did it.
JFC, as I like to say.
So once I had a moment at work I checked the race calendars. There's a 10K on Saturday (tomorrow) and then not another for 2 weeks on the last weekend in July. When he said I can run another 10K I'm not sure he meant tomorrow and rush right into it without clear cut goals. I started a text to set up the question - to ask what my goals should be - but it sounded so dumb I never sent it. Again, JFC.
My impression of the goals are to race the Mental Game, no the Physical one. Let people pass me. Make myself walk as needed. Stay within my own race.
Well, I'm registered. Goals or not, I'm running it!
BIKE COMMUTE about 1.4 miles
Otherwise, rest!
I asked JH if it was reasonable to expect to do a 13.1 in September. He seemed to indicate 'yes', but said I needed to do at least one more 10K first. Because 1+1 =/= 2 in the running world, in part.
I wish I'd made better notes of the discussion. Because now (on Monday) looking back my mind has frag'd it a bit, idealized and re-written as I needed it.
Slayed a dragon in PT, seems a silly thing. But when he tells me to tighten my gluts I don't always do it, or I try to hide it. Self conscious about it? I'm not self conscious about tightening my abs or shoulders. And do I really think he can't tell I'm not doing it? Do I really think he'd rather I don't do it? Do I think there's some benefit to not doing it? So I HTFU and just did it.
JFC, as I like to say.
So once I had a moment at work I checked the race calendars. There's a 10K on Saturday (tomorrow) and then not another for 2 weeks on the last weekend in July. When he said I can run another 10K I'm not sure he meant tomorrow and rush right into it without clear cut goals. I started a text to set up the question - to ask what my goals should be - but it sounded so dumb I never sent it. Again, JFC.
My impression of the goals are to race the Mental Game, no the Physical one. Let people pass me. Make myself walk as needed. Stay within my own race.
Well, I'm registered. Goals or not, I'm running it!
Thursday, July 12, 2018
86 N DUX and doubts
BIKE 18 miles in 66 mins 3x [3 loops hard, 1 loop rest] at LP
RUN 3 miles in about 27 mins 3x 1 mile intervals
BIKE COMMUTE 9.4 miles
Moved my bricks to Thursday for now, probably a temp thing as I'm anxious to get back to the Thursday group run. But this is a key workout in my mind, so it's staying on the schedule even if it's likely to get squeezed out eventually.
Another night of alternative sleeping arrangement, still a bit short on sleep prolly. But up and at it on time, left for Lafayette. Experimented with getting the Mississippihill into the ride (found out later this is a Strava segment, and IT is in the 10 ten) but didn't work it in this time. Not as big of a hill as I had in my mind.
Plan was 3x through -- 3 loops hard then 1 loop rest. And each subsequent segment faster than the previous. After the 2nd loop the goal was a sub-9. Head my earbuds and my music, I sang out loud sometimes so others around me could enjoy it too, haha! Here's the data, and it was a success with an 8:52 minute segment in the 3rd.
3 loops = 2.77 miles
# Time Speed AveHR
#1 9:14 18mph 143
#2 9:02 18.4 148
#3 8:52 18.8 147
Some of the trees on the Mississippi were hanging low over the path, as I passed under them I'd think (or even say out loud) Quack Quack. This in part explains the post title. Then on the way home while on Russell I was passed by a black Dodge Ram with CCW, Ducks Unlimited, hunting stickers on the rear window and "86 N DUX" on the licence plate. Oh damn I enjoyed that!
Brief pause at the house to change gear and dance to Luke Bryan's All My Friends Say, then out for the run. I set up the same goal -- 3 segments, each one faster than the preceding. Another success!
# Pace AveHR Cad
RUN 3 miles in about 27 mins 3x 1 mile intervals
BIKE COMMUTE 9.4 miles
Moved my bricks to Thursday for now, probably a temp thing as I'm anxious to get back to the Thursday group run. But this is a key workout in my mind, so it's staying on the schedule even if it's likely to get squeezed out eventually.
Another night of alternative sleeping arrangement, still a bit short on sleep prolly. But up and at it on time, left for Lafayette. Experimented with getting the Mississippihill into the ride (found out later this is a Strava segment, and IT is in the 10 ten) but didn't work it in this time. Not as big of a hill as I had in my mind.
Plan was 3x through -- 3 loops hard then 1 loop rest. And each subsequent segment faster than the previous. After the 2nd loop the goal was a sub-9. Head my earbuds and my music, I sang out loud sometimes so others around me could enjoy it too, haha! Here's the data, and it was a success with an 8:52 minute segment in the 3rd.
3 loops = 2.77 miles
# Time Speed AveHR
#1 9:14 18mph 143
#2 9:02 18.4 148
#3 8:52 18.8 147
Some of the trees on the Mississippi were hanging low over the path, as I passed under them I'd think (or even say out loud) Quack Quack. This in part explains the post title. Then on the way home while on Russell I was passed by a black Dodge Ram with CCW, Ducks Unlimited, hunting stickers on the rear window and "86 N DUX" on the licence plate. Oh damn I enjoyed that!
Brief pause at the house to change gear and dance to Luke Bryan's All My Friends Say, then out for the run. I set up the same goal -- 3 segments, each one faster than the preceding. Another success!
# Pace AveHR Cad
#1 9:30 141 170
#2 9:01 150 173
#3 8:27 155 174
#2 9:01 150 173
#3 8:27 155 174
Ran towards BP, then Cherokee to Cherokee Park, up to Syd then around BP for distance. It was a nice set-up to again push for a sub-9 and I was all in for it. Didn't expect to find a whole minute though! And lookie at that cadence, more of where I want to be.
All felt great later, tired! And a right knee ache -- lateral and low on joint. Not pain really, an ache but a sharp one. See what comes of it.
Often times lately I've had doubts about my Comeback. Seems slow, sluggish, non-progressive. I wonder if I'm doing too much or if the diet changes are bad or if if if. Then on days like today it all seems to be falling into a good progression. And on my JRE podcase, Joe interviewed Jordan Peterson, and there was mention of this 4th rule (from his book of 12 rules) about transcending yourself, to set small rewardable goals towards self improvement and self-empowerment. Or as he put it Rule 4: Compare yourself to who you were yesterday, not to who someone else is today". Thinking on that more.
Wednesday, July 11, 2018
I SWAM!! WHOOP!!
SWIM 1300 yards in 32 mins
BIKE COMMUTE 11 miles
OK, to be honest I swam 100 yards and pulled the rest. But it's my first swim in....well at least the first in July. I am looking again at the SlowTwitch Guppy program to get back into a structured program. My training plan is beyond my abilities right now.
I didn't sleep great last night but woke up easy getting things done. But my energy was just flat and I wasn't into it. And off topic, had opportunity to sleep elsewheres and took it!
I shared a lane with a swim regular, the tall thin guy with white cap and black speedos, got chatting with Anton about sharing lanes. I shared my Carondelot story about being refused a lane share. Anton said the pool has that reputation. Geez, that was what....2014? I need new stories.
The Tour is ongoing, Stage 5 today. Found a VeloNews podcast and added it to my list of listens. I have a looooong podcast list. Also going on...World Cup (not that I'm following), some kids were rescued from a cave in Asia (I'm in another no-news month). SO has a bike race this weekend and I'd like to go to watch, but he hasn't asked yet. I'd probably be a distraction? I'm loop playing my 2012 songlist, a total of about 6 songs, over and over and over.
BIKE COMMUTE 11 miles
OK, to be honest I swam 100 yards and pulled the rest. But it's my first swim in....well at least the first in July. I am looking again at the SlowTwitch Guppy program to get back into a structured program. My training plan is beyond my abilities right now.
I didn't sleep great last night but woke up easy getting things done. But my energy was just flat and I wasn't into it. And off topic, had opportunity to sleep elsewheres and took it!
I shared a lane with a swim regular, the tall thin guy with white cap and black speedos, got chatting with Anton about sharing lanes. I shared my Carondelot story about being refused a lane share. Anton said the pool has that reputation. Geez, that was what....2014? I need new stories.
The Tour is ongoing, Stage 5 today. Found a VeloNews podcast and added it to my list of listens. I have a looooong podcast list. Also going on...World Cup (not that I'm following), some kids were rescued from a cave in Asia (I'm in another no-news month). SO has a bike race this weekend and I'd like to go to watch, but he hasn't asked yet. I'd probably be a distraction? I'm loop playing my 2012 songlist, a total of about 6 songs, over and over and over.
Tuesday, July 10, 2018
then He took one of his ribs and closed up the flesh at that place
RUN 4 miles out of 5, on the track
BIKE COMMUTE 5.8 miles
PT with JH
I was wiped from the previous three days so I wasn't sure I should have even does this session. But I did and I'm glad I did and I was OK. So HTFU.
My glut meds and other hip muscles had some DOMS yesterday afternoon, and after a period of sitting or not moving they'd tighten up. So why was I on the track today? Because running.
I stuck to my initial plan of 8x 3:30 run/1:30 rest, but kept the effort EZ and the rest at a walk. To my surprise, the Garmin shows sub 9 m/m intervals, and a few close to 8 m/m. My HR logged as low, maybe the watch wasn't snugged?
BE and I chatted, and in talking about his work he mentioned "facilitators", which led me to how TV would call Dr M my "medical facilitator", and then this led me to my story about how BS's MW once commented that "you don't need ribs to ride" (I had broken rib, was at a CX race). (I really got get out of the headspace that relives my injuries...). Anyway, this became a joke for a lap or two, with BE mentioning that God took a rib from Adam, guess Adam didn't need the rib to run. I'm not relating it as eloquently, but the idea is there :)
Later with JH, more upper body and postural stability stuff. Those plank to pike moves on the yoga ball really work the chest and rib muscles, and yeah I need them so God better keep his hands off.
BIKE COMMUTE 5.8 miles
PT with JH
I was wiped from the previous three days so I wasn't sure I should have even does this session. But I did and I'm glad I did and I was OK. So HTFU.
My glut meds and other hip muscles had some DOMS yesterday afternoon, and after a period of sitting or not moving they'd tighten up. So why was I on the track today? Because running.
I stuck to my initial plan of 8x 3:30 run/1:30 rest, but kept the effort EZ and the rest at a walk. To my surprise, the Garmin shows sub 9 m/m intervals, and a few close to 8 m/m. My HR logged as low, maybe the watch wasn't snugged?
BE and I chatted, and in talking about his work he mentioned "facilitators", which led me to how TV would call Dr M my "medical facilitator", and then this led me to my story about how BS's MW once commented that "you don't need ribs to ride" (I had broken rib, was at a CX race). (I really got get out of the headspace that relives my injuries...). Anyway, this became a joke for a lap or two, with BE mentioning that God took a rib from Adam, guess Adam didn't need the rib to run. I'm not relating it as eloquently, but the idea is there :)
Later with JH, more upper body and postural stability stuff. Those plank to pike moves on the yoga ball really work the chest and rib muscles, and yeah I need them so God better keep his hands off.
Monday, July 9, 2018
P2 versus Puppy
BIKE 20 miles in 1:20, 3x TGP loops
BIKE COMMUTE 9.4 miles
I doubt I'll find an extra 0.6 miles today. I'm tired!
Up early for my Monday TGP ride with BE. He was riding his Cervelo P2 with toe cages, to test and prep for the upcoming Ballwin double triathlon. This made for an amusing picture -- streamlined bike with all the carbons ... and toe clips. LOL. Loved it. And ooooh that bike was smooth, skinny tires and all aero alongside Puppy. But me and Pups held our own.
And Puppy didn't get a flat tire -- the P2 flatted in the 5th segment of the second interval. It sounded like maybe a pinch flat, it deflated fast. Luckily we were close to Grand, BE walked home while I finished out the 2nd and 3rd intervals. Then with some extra neighborhood riding I rounded up to 20.
Really tired the rest of the day. And thanks to yesterday, I'm feeling some glut med fatigue and DOMS. Yay!
BIKE COMMUTE 9.4 miles
I doubt I'll find an extra 0.6 miles today. I'm tired!
Up early for my Monday TGP ride with BE. He was riding his Cervelo P2 with toe cages, to test and prep for the upcoming Ballwin double triathlon. This made for an amusing picture -- streamlined bike with all the carbons ... and toe clips. LOL. Loved it. And ooooh that bike was smooth, skinny tires and all aero alongside Puppy. But me and Pups held our own.
And Puppy didn't get a flat tire -- the P2 flatted in the 5th segment of the second interval. It sounded like maybe a pinch flat, it deflated fast. Luckily we were close to Grand, BE walked home while I finished out the 2nd and 3rd intervals. Then with some extra neighborhood riding I rounded up to 20.
Really tired the rest of the day. And thanks to yesterday, I'm feeling some glut med fatigue and DOMS. Yay!
Sunday, July 8, 2018
GREENSFELDER 10 miler!!
RUN 10.2 miles in 2:43. Not sure how much I ran, 6-7 miles?
A few more carbs this morning than yesterday, but still too heavy maybe. My gut was giving problems this morning with the IBSC and once that was cleared out I left with some residual pain/discomfort. What a way to start the morning. And this blog entry!
I was focused on doing my Dogwood-Declue 10 mile loop at Greensfelder. This is my go-to loop there, when I do 20 or 30 miles that's my path. It's rugged in parts, smooth in others, not terrible climbing. It's also the path I fell on in May 2016, the fall that might have caused my hip injury (or at least started it, let's be honest I did a lot of running after that fall).
Gorgeous day, not as hot as the past week but the shelter of the forest kept any breeze to a minimum. I ran counter clockwise starting on Dogwood, the rockier start. I figured it was better to run that section first instead of stumbling on it at the end. I tried to keep my pace easy in the beginning, I knew I'd run out of energy and start flagging before my 10 miles was up, I kinda did OK with this in the first 3 miles. OOOOOOHHHHHH it felt so good to be back on the trail!
My energy actually started to wane around the 5 mile mark (near the cleared meadow south of the trail) but that was more mental than physical. I had only water in the Camelbak, I didn't bring anything else. This was a wonderfully run-able section and I cruised through the mountain bike-flattened dirt trail, a narrow single track that wove through dense greenery. Beauty.
I knew my land marks and looked ahead to them. The "wall" near the Allentown road crossing. The 6 Flags switchbacks, the meadow, the dry waterfall, Loki's area. I haven't seen them since 2016 -- and they seemed to look different. Maybe because I normally run clockwise?
I got to where the trail splits to yellow and blue blazes, picked yellow and realized my error soon enough. Back to orange/blue, then another multi fork to figure out. I chatted with 2 horse riders and confirmed I was on the right trail, that my next land marks of rocky hill and creek beds were coming up. For the last long climb up to the visitor's center I mostly walked. By this time, I was tired and feeling some hip fatigue with mild pain. My left hip was doing the big POPs that it used to do. Otherwise, all was great!
Later on, stiffness and some foot tendon pain/fatigue. And my hunger signals were all messed up.
NUMERICS 6 hours and 40 mins, excluding bike commute
SWIM abso-fucking-zero
BIKE 51.3 miles
RUN 19.1, assuming I ran 7 miles on the trail. I finally broke 15 miles.
BIKE COMMUTE 33.6 miles
A few more carbs this morning than yesterday, but still too heavy maybe. My gut was giving problems this morning with the IBSC and once that was cleared out I left with some residual pain/discomfort. What a way to start the morning. And this blog entry!
I was focused on doing my Dogwood-Declue 10 mile loop at Greensfelder. This is my go-to loop there, when I do 20 or 30 miles that's my path. It's rugged in parts, smooth in others, not terrible climbing. It's also the path I fell on in May 2016, the fall that might have caused my hip injury (or at least started it, let's be honest I did a lot of running after that fall).
Gorgeous day, not as hot as the past week but the shelter of the forest kept any breeze to a minimum. I ran counter clockwise starting on Dogwood, the rockier start. I figured it was better to run that section first instead of stumbling on it at the end. I tried to keep my pace easy in the beginning, I knew I'd run out of energy and start flagging before my 10 miles was up, I kinda did OK with this in the first 3 miles. OOOOOOHHHHHH it felt so good to be back on the trail!
My energy actually started to wane around the 5 mile mark (near the cleared meadow south of the trail) but that was more mental than physical. I had only water in the Camelbak, I didn't bring anything else. This was a wonderfully run-able section and I cruised through the mountain bike-flattened dirt trail, a narrow single track that wove through dense greenery. Beauty.
I knew my land marks and looked ahead to them. The "wall" near the Allentown road crossing. The 6 Flags switchbacks, the meadow, the dry waterfall, Loki's area. I haven't seen them since 2016 -- and they seemed to look different. Maybe because I normally run clockwise?
I got to where the trail splits to yellow and blue blazes, picked yellow and realized my error soon enough. Back to orange/blue, then another multi fork to figure out. I chatted with 2 horse riders and confirmed I was on the right trail, that my next land marks of rocky hill and creek beds were coming up. For the last long climb up to the visitor's center I mostly walked. By this time, I was tired and feeling some hip fatigue with mild pain. My left hip was doing the big POPs that it used to do. Otherwise, all was great!
Later on, stiffness and some foot tendon pain/fatigue. And my hunger signals were all messed up.
NUMERICS 6 hours and 40 mins, excluding bike commute
SWIM abso-fucking-zero
BIKE 51.3 miles
RUN 19.1, assuming I ran 7 miles on the trail. I finally broke 15 miles.
BIKE COMMUTE 33.6 miles
Saturday, July 7, 2018
MCT ride, and I stopped early as indicated by Dr L
BIKE 32.3 miles in 2 hours
Ooooh that's slow, but I was in a slow mood. It was a zero carb morning and I felt every missing gram of carb it seemed. Just dragging, low mood, flat energy. Fantasizing about raisins and shit. Lol.
I rode from Culver's to the Schoolhouse trail head (tailwind), turned around back to Culvers then onto the south spur (headwind), then back to Culver's (tailwind). I was feeling OK, just not motivated. I was actually tempted to stop after the first out-n-back!
But I didn't stop, and at the same time I didn't do my 50 mile goal that was proving to be too much for my hip. This ride ended with me feeling good, no specific fatigue or hip issue. However my upper/mid back was uncomfortable. Not pained, but enough that I was aware of it. Likely the postural stability work I did yesterday with JH.
Ooooh that's slow, but I was in a slow mood. It was a zero carb morning and I felt every missing gram of carb it seemed. Just dragging, low mood, flat energy. Fantasizing about raisins and shit. Lol.
I rode from Culver's to the Schoolhouse trail head (tailwind), turned around back to Culvers then onto the south spur (headwind), then back to Culver's (tailwind). I was feeling OK, just not motivated. I was actually tempted to stop after the first out-n-back!
But I didn't stop, and at the same time I didn't do my 50 mile goal that was proving to be too much for my hip. This ride ended with me feeling good, no specific fatigue or hip issue. However my upper/mid back was uncomfortable. Not pained, but enough that I was aware of it. Likely the postural stability work I did yesterday with JH.
Friday, July 6, 2018
Best Day Ever....Until Tomorrow
SWIM .... ZERO
RUN Treadmill 3.75 miles in about 35 ins
PT with JH
BIKE COMMUTE 1.3 miles
I was really going to swim. Honest and for True. I didn't want to, but I walked in the door of the gym and was faced with a sign saying the pool was closed for cleaning and maintenance. ARG!
Luckily I carried my run gear, so I hopped on the treadmill to make the best of it. Could have run outside, but the oppressive heat and opportunity to practice high cadence without high speed was the better option. So I took off doing my usual 2' walk, 2' run, then worked up to 4', 6', 8', then 15' mintervals. 15 is my longest yet, and I was doing the intervals and 9:22 until the last two mins of the 15 in which I dropped into 8:27 pace. And that felt great.
Later with JH, he said his usual Good Morning, me my usual, then he said Best Day Ever Right?! Just wait until tomorrow! LOVE IT
RUN Treadmill 3.75 miles in about 35 ins
PT with JH
BIKE COMMUTE 1.3 miles
I was really going to swim. Honest and for True. I didn't want to, but I walked in the door of the gym and was faced with a sign saying the pool was closed for cleaning and maintenance. ARG!
Luckily I carried my run gear, so I hopped on the treadmill to make the best of it. Could have run outside, but the oppressive heat and opportunity to practice high cadence without high speed was the better option. So I took off doing my usual 2' walk, 2' run, then worked up to 4', 6', 8', then 15' mintervals. 15 is my longest yet, and I was doing the intervals and 9:22 until the last two mins of the 15 in which I dropped into 8:27 pace. And that felt great.
Later with JH, he said his usual Good Morning, me my usual, then he said Best Day Ever Right?! Just wait until tomorrow! LOVE IT
Thursday, July 5, 2018
WasGonna swim. REALLY!
BIKE COMMUTE 11 miles
SWIM ....?
As you can see, I did the 11 mile loop bike commute. That is the home-Y-lab-home distance. Yet no swim. I f$cking forgot to pack my bike lock, and I didn't realize it until I was just blocks away from the pool. Really, I was gonna swim, I'd convinced myself to do just 30 mins. Ugh. And I'd like to think that once I'm done here at work (since I got in early I'm done early, right?) I'll get home and be like Yippee-Skipee to the pool, but I know myself better.
Soooo hot outside, riding to work was like a swim!
Legs and hip feel great after yesterday's race. I think most of the fatigue I feel on bike and stairs is due to low carbin' it.
SWIM ....?
As you can see, I did the 11 mile loop bike commute. That is the home-Y-lab-home distance. Yet no swim. I f$cking forgot to pack my bike lock, and I didn't realize it until I was just blocks away from the pool. Really, I was gonna swim, I'd convinced myself to do just 30 mins. Ugh. And I'd like to think that once I'm done here at work (since I got in early I'm done early, right?) I'll get home and be like Yippee-Skipee to the pool, but I know myself better.
Soooo hot outside, riding to work was like a swim!
Legs and hip feel great after yesterday's race. I think most of the fatigue I feel on bike and stairs is due to low carbin' it.
Wednesday, July 4, 2018
The O'Fallon Firecracker
Left 2018, Middle and Right 2014. I'm my own fitspo.
RACE 6.2 miles in 1:03:46. Ran 5.67 miles of the distance.
BIKE COMMUTE 9.4 miles
RACE REPORT!!! I just checked, it's been 612 days, or 1 year 8 months 4 days, or 87.5 weeks, or 52,876,800 seconds (haha, kidding) since my last race. Why don't we just say 20 months, whew!
And it's been 296 days, or 42 weeks, or 25,574,400 seconds since my surgery. Again, let's just say 9.75 months as that's the easiest frame of reference to use.
20 months doesn't sound all that long. 10 months does sound long. So it was 10 months from R2T100 to surgery, another 10 months from surgery to race. And you know me, I love my little coincidences and parallels and alignments.
Up really early for this one, it had a long drive to OFallon. Just had some bacon and I think egg yolks for brekkie pre-meal. Bacon seemed like a bad idea at first, but my stomach settled. I chose to wear the same outfit as I did in 2014 for it's patriotic aspect :) And it looks good.
So what I meant to say above -- I'm still keto and didn't carb up for this event. And it worked great, no stomach growl or headache or hangry or lack of energy until well after cool down, although my energy was a bit flat on the emotional side of things.
Met up with TH, walked to start, lined up in the back, and walked up to line -- all as planned. Ran the first segment 10 mins before stopping to walk. Soooooo hard to walk, people start passing me and then I get to repass them. Not used to being passed. We chatted -- family and my "news" of late. She didn't pull out the stupid stick!?
The remaining intervals were 8 mins on the nose, which meant I was maybe fatiguing and waiting for the 8 mins to end? The mile 5 interval seemed to wear me down a bit more, TH thought we sped up. (I haven't seen the raw data yet, that's next). Once I realized we were so close to the finish, I opted to run the rest instead of having a 2 min walk then a 1-3 min run segment. TH did get me to walk a few yards before we entered the ball field.
Funny thing -- I thought for sure running with her would encourage me to skip the intervals and just keep running. Instead, I stuck to them better because she was there! Thanks TH!!
OK now for some raw data. Flat course, only 200ft elevation gain.
| Interval | Time (mins) | Distance | Ave Pace | Ave HR | Ave Cadence | |
| 1 | 9 | 0.93 | 9.75 | 130 | 169 | |
| 2 | 8.5 | 0.89 | 9.5 | 144 | 172 | |
| 3 | 8 | 0.86 | 9.3 | 156 | 173 | |
| 4 | 8 | 0.88 | 9 | 156 | 172 | |
| 5 | 8 | 0.85 | 9.5 | 163 | 173 | |
| 6 | 11.75 | 1.26 | 9.3 | 160 | 175 |
Well I'm happy with the cadence! Lately my runs have had sub 170 cadence. The HR ave climbed fast, so probably not enough recovery in the 2 mins rest intervals? Looking at Ave HR in the rests, it climbed too. Noted. Sometimes I doubt the HR data, I was carrying on a good conversation, yet I'm averaging 150+?
Post race I nibbled on an orange -- carbs! LOL, was yummy. Drove home, M1, shower and FR, then off to work for 6 hours. And after all that, felt fine!
WHOOP! Bring on more race!
Tuesday, July 3, 2018
Heh, rested before the 10K
BIKE COMMUTE 2.5 miles
PT with JH
Now normally I don't rest before 10K distances, but this is my new normal. Tomorrow is my first race as Bee 2.0 and I don't see any good reason to go into it tired. So I skipped on the track session (BE was also out for track run due to sore knee, although IT was going to join us, sorry IT!).
JH commented on the Macklind Mile T-shirt, as in a "so what was this" type of way. Ha, I ran a Macklind Mile but I didn't run the Macklind Mile. Good PT day, he keeps in interesting yet challenging. Just when you think you're good at one particular exercise he lengthens it. Or "gives" me extra reps. He's so generous :) and I'm happy to accept.
PT with JH
Now normally I don't rest before 10K distances, but this is my new normal. Tomorrow is my first race as Bee 2.0 and I don't see any good reason to go into it tired. So I skipped on the track session (BE was also out for track run due to sore knee, although IT was going to join us, sorry IT!).
JH commented on the Macklind Mile T-shirt, as in a "so what was this" type of way. Ha, I ran a Macklind Mile but I didn't run the Macklind Mile. Good PT day, he keeps in interesting yet challenging. Just when you think you're good at one particular exercise he lengthens it. Or "gives" me extra reps. He's so generous :) and I'm happy to accept.
Monday, July 2, 2018
Brewery Brick for the holiday week
BIKE 18.98 miles in 1:10, 3x TGP loops
RUN 2.1 miles in ~21 mins, total 3 miles in 35 mins
BIKE COMMUTE 9.4 miles
A few schedule changes this week with the holiday. I just registered for the Firecracker 10K, my first race as Bee 2.0!! It's the O'Fallon 4th of July race I did in 2014. This year it's on a Wednesday, thus necessitating the schedule change.
BE texted last night that due to a sore knee he was skipping today's ride and tomorrow's run. So I was on my own with my music (two songs added, Journey and Oasis, for the 2018 songlist) and the heat. Wonderfully humid and hot, light sun, no wind, and all around gorgeous. First interval was a little over 16 mins, 2nd was 16 mins, 3rd was 15:54. Yes! By the last interval, in which I did start-of-the-straightaway "sprints", had me worn out so that by the end I could barely stand on the pedals.
Pre ride was 2-3 egg yolks, half T of butter, some parma cheese, and that was a bit too much. Dial back on the cheese, didn't need it. But yes, no carbs today and not much yesterday. See what happens. In a Primal Blueprint pod this morning, Brad talked about being very LC and feeling good in workouts, but then crashing in energy in 36-48 hours. He realized the workout was fueled by cortisol and adreneline. But he also fasted 14-some hours post workout, I didn't do that. Last week after Monday and Tuesday's workouts I had a bad energy crash. Want to avoid that again.
The run was as expected weak. I did short 2-5 minute intervals due to post-ride fatigue. I haven't been doing brick runs for this reason. But this swaps my schedule such that I run today, not tomorrow, and should be ready to go again for the 10K on Wednesday.
As I type, I'm feeling good and even skipped lunch. Eek, not recovery type of activity.
Oh and I called up again SlowTwitch's Guppy Swim challenge. Reading over now.
RUN 2.1 miles in ~21 mins, total 3 miles in 35 mins
BIKE COMMUTE 9.4 miles
A few schedule changes this week with the holiday. I just registered for the Firecracker 10K, my first race as Bee 2.0!! It's the O'Fallon 4th of July race I did in 2014. This year it's on a Wednesday, thus necessitating the schedule change.
BE texted last night that due to a sore knee he was skipping today's ride and tomorrow's run. So I was on my own with my music (two songs added, Journey and Oasis, for the 2018 songlist) and the heat. Wonderfully humid and hot, light sun, no wind, and all around gorgeous. First interval was a little over 16 mins, 2nd was 16 mins, 3rd was 15:54. Yes! By the last interval, in which I did start-of-the-straightaway "sprints", had me worn out so that by the end I could barely stand on the pedals.
Pre ride was 2-3 egg yolks, half T of butter, some parma cheese, and that was a bit too much. Dial back on the cheese, didn't need it. But yes, no carbs today and not much yesterday. See what happens. In a Primal Blueprint pod this morning, Brad talked about being very LC and feeling good in workouts, but then crashing in energy in 36-48 hours. He realized the workout was fueled by cortisol and adreneline. But he also fasted 14-some hours post workout, I didn't do that. Last week after Monday and Tuesday's workouts I had a bad energy crash. Want to avoid that again.
The run was as expected weak. I did short 2-5 minute intervals due to post-ride fatigue. I haven't been doing brick runs for this reason. But this swaps my schedule such that I run today, not tomorrow, and should be ready to go again for the 10K on Wednesday.
As I type, I'm feeling good and even skipped lunch. Eek, not recovery type of activity.
Oh and I called up again SlowTwitch's Guppy Swim challenge. Reading over now.
Sunday, July 1, 2018
Good bye June, Hello July
Saturday RUN 4.4 miles including a personal Macklind Mile at 8:46m/m
Sunday full rest
I took Friday off, just had PT with JH, in the hopes that I'd be full prep for Saturday. I'm fulla fatigue and I think the very LC diet changes are behind it. My gut feels great though, but I gotta find the balance between good energy and training with good gut symptoms.
Left from the house to run to the YMCA, did up to 13 min interval and held a good pace. Met up with SO as he prepared for his race then took off on my personal Macklind Mile ahead of the race fields. My only goal was a smooth mile, good form, and enjoy owning the road for awhile. Saw IT around the half way mark, and even with that stop (Garmin subtracted it), I had just under 9 min mile. Yay! A new Bee 2.0 PR haha.
Was gonna swim, we didn't.
No problems or pains afterwards, but I did note some glut soreness while foam rolling and I'm betting that's from PT on Friday.
----
Sunday was gonna be a bike ride. Then I was gonna swim. Too tired, did neither.
---
NUMERICS 3 hours 10 mins, not including bike commute
SWIM ZERO?!?!?!?
BIKE 20.4 miles
RUN 11.2 miles, still haven't reached 15 mpw yet
BIKE COMMUTE 36.6 miles
Adapting to carni keto this week, plan is to give a go for 30 days and see how it feels. I will have some fruit carbs like strawberries or half orange pre training. Gotta watch sleep levels, I think I don't sleep as well on VLC, so might try carbs in dinner if needed.
And NO SWIMMING?! GAH gotta fix that.
Sunday full rest
I took Friday off, just had PT with JH, in the hopes that I'd be full prep for Saturday. I'm fulla fatigue and I think the very LC diet changes are behind it. My gut feels great though, but I gotta find the balance between good energy and training with good gut symptoms.
Left from the house to run to the YMCA, did up to 13 min interval and held a good pace. Met up with SO as he prepared for his race then took off on my personal Macklind Mile ahead of the race fields. My only goal was a smooth mile, good form, and enjoy owning the road for awhile. Saw IT around the half way mark, and even with that stop (Garmin subtracted it), I had just under 9 min mile. Yay! A new Bee 2.0 PR haha.
Was gonna swim, we didn't.
No problems or pains afterwards, but I did note some glut soreness while foam rolling and I'm betting that's from PT on Friday.
----
Sunday was gonna be a bike ride. Then I was gonna swim. Too tired, did neither.
---
NUMERICS 3 hours 10 mins, not including bike commute
SWIM ZERO?!?!?!?
BIKE 20.4 miles
RUN 11.2 miles, still haven't reached 15 mpw yet
BIKE COMMUTE 36.6 miles
Adapting to carni keto this week, plan is to give a go for 30 days and see how it feels. I will have some fruit carbs like strawberries or half orange pre training. Gotta watch sleep levels, I think I don't sleep as well on VLC, so might try carbs in dinner if needed.
And NO SWIMMING?! GAH gotta fix that.
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