RUN 6.5mi 51:40 Sub 8m/m!
A PR for the FP loop, and on an injured ankle. I was supposed to run only 3-4 miles on flats but I think I missed the turnoff. haha. By the last mile though, I was struggling to keep up. The front of the pack was moving up and I was not. I could catch them only to again fall back. I really don't think I was slowing down, and judging by today's sub 8 pace we were moving faster than usual! In the last tenths, I pushed up, caught a shoulder, and came home with the group. My legs were dead and my heart racing, but I was not dropped.
I was chanting to myself: I will not be dropped. I will not be dropped. I can do this.
And I did! I believe this to be a product of the redman weekend. Even though I was struggling today, I knew I'd finished runs under worse conditions.
The ankle would occasionally slip a bit and the next 5-25 strides were in that "off" position that I feel. Uphills and turns are what popped it. The diagnosis is interosseous membrane tear. The test for the weekend is to see if the taping above the ankle helps. This morning while sitting in a chair flexing my ankle I popped it. If I can still move it "out" while taped, what does that indicate? That I'm just still healing, or that this isn't the correct fix yet? Time will tell.
Thursday, November 12, 2009
Wednesday, November 11, 2009
R-E-S-P-E-C-T
RUN 3mi 30 mins (Tues)
BIKE 17mi 60 mins (today) trainer dvd of IMWI course
I was fortunate enough to get a dr appt today, and sure enough my ankle seems to have magically healed itself. Since yesterday's run home from work, it feels fine!? I spent the bike ride this morning and some time after actually *trying* to pop it out. I found success in sprinting up steps. This progression tells me that it is getting better. Whether or not seeing the dr at this point is questionable, what will I gain? Perhaps understanding the issue will help, so I will go.
I watched the first hour of the IMWI bike course DVD this morning. I wondered if seeing it this way will lead to some boredom come the big day, but if I also intend to get in some practice rides this DVD won't count much.
I'm having moments of awe about this race. I'm going to do *WHAT*??? I've heard time and time again, Respect The Distance. Respect The Distance. My self-confidence, which urged me to sign up, tells me I can do this distance and I just need to prepare. Another part of me fears that feeling you get when you set out on a long journey and know what's ahead of you. That sinking feeling, that mile counting, that feeling of forever stretched out in front of you. But if it was easy, anyone would do this and You Are An Ironman would have less impact. Respect The Distance, Respect The Process, and Respect Your Abilities (wheter they be limits or strengths).
BIKE 17mi 60 mins (today) trainer dvd of IMWI course
I was fortunate enough to get a dr appt today, and sure enough my ankle seems to have magically healed itself. Since yesterday's run home from work, it feels fine!? I spent the bike ride this morning and some time after actually *trying* to pop it out. I found success in sprinting up steps. This progression tells me that it is getting better. Whether or not seeing the dr at this point is questionable, what will I gain? Perhaps understanding the issue will help, so I will go.
I watched the first hour of the IMWI bike course DVD this morning. I wondered if seeing it this way will lead to some boredom come the big day, but if I also intend to get in some practice rides this DVD won't count much.
I'm having moments of awe about this race. I'm going to do *WHAT*??? I've heard time and time again, Respect The Distance. Respect The Distance. My self-confidence, which urged me to sign up, tells me I can do this distance and I just need to prepare. Another part of me fears that feeling you get when you set out on a long journey and know what's ahead of you. That sinking feeling, that mile counting, that feeling of forever stretched out in front of you. But if it was easy, anyone would do this and You Are An Ironman would have less impact. Respect The Distance, Respect The Process, and Respect Your Abilities (wheter they be limits or strengths).
Tuesday, November 10, 2009
Injured but still training
SWIM 1000y 30mins 10x100 drills, slow and focused
RUN 3mi 30 mins run to work, again slow and careful
I'm ready to admit now that the ankle is a problem. A strong push off the wall at the end of this morning's swim popped something, and the run into work popped something else. The pain is either on one side or the other, I think something is moving back and forth when the foot flexes.
My swim is so much better these days compared to just months ago. I feel strong and relaxed. And I'm passing people! Making sure my arms don't cross over my head is still my biggest problem and where I spend most of my time. My original plan was to do Crossfit after the swim, but I decided against CF today.
The run in this morning, slow as it was, felt refreshing. I paused at intersections, took my time on hills, and kept the HR low. Probably as close to a Zone 1 workout as I've been all summer. I plan to run home again after work, the weather is too delightful to pass up.
After my carbacious weekend, yesterday was a struggle. Headache, unfocused, slow. I ended up at 173 carbs on a no-training day (commute only), and felt so much better by last night. Today I'm feeling OK, I'll attribute any sluggish-ness to the fact that my alarm went off at 4:23am!
RUN 3mi 30 mins run to work, again slow and careful
I'm ready to admit now that the ankle is a problem. A strong push off the wall at the end of this morning's swim popped something, and the run into work popped something else. The pain is either on one side or the other, I think something is moving back and forth when the foot flexes.
My swim is so much better these days compared to just months ago. I feel strong and relaxed. And I'm passing people! Making sure my arms don't cross over my head is still my biggest problem and where I spend most of my time. My original plan was to do Crossfit after the swim, but I decided against CF today.
The run in this morning, slow as it was, felt refreshing. I paused at intersections, took my time on hills, and kept the HR low. Probably as close to a Zone 1 workout as I've been all summer. I plan to run home again after work, the weather is too delightful to pass up.
After my carbacious weekend, yesterday was a struggle. Headache, unfocused, slow. I ended up at 173 carbs on a no-training day (commute only), and felt so much better by last night. Today I'm feeling OK, I'll attribute any sluggish-ness to the fact that my alarm went off at 4:23am!
Sunday, November 8, 2009
Missing post?
I appear to be missing the end of last weekends post. Either that or I'm going to repeat myself here. The upgraded TP.com website now allows me to view annual totals. According to that, I'm at 942.05 miles running! So close to 1000 miles, so that is a goal for the year.
In other numbers, 2306.4 miles biking, 247 miles commuting, 78220y swimming. This will likely seem small next year! yahoo!
In other numbers, 2306.4 miles biking, 247 miles commuting, 78220y swimming. This will likely seem small next year! yahoo!
No more trail running for me
RUN 6.5 57mins (Thursday)
BIKE 15mi ~60mins? (Saturday)
SWIM 1093y 45mins (Sunday)
I'm still nursing an injured ankle, so I've really been holding back on training. I still don't have full extension without pain, and most of that only comes when I toe-off. I found out today that even swimming is bothersome to it. But this week is definitely a low!
So as I sit here I have my multiple training plans in front of me. I'm still trying to chose which one will fit my schedule best. They'll all prepare me to race, but the differences are in the scheduling and the ability of the schedule to hold my attention. My intent is to pick up base training at Thanksgiving.
I spent more time shopping this weekend than I did training. I bought the Adamo for Frea, registered for the Frostbite, Turkey Trot, I-64 TT, and I'm thinking about the Snowball. Spending total comes to 123+55+18+40+45?=236 or 281? Yikes! But I'm super excited about the TT, the distance looks to be about 7.8mi so it's super-fly fast. This should keep me on the bike for another couple of weeks. And the Turkey Trot 3mile race will force me to work on some speed.
As exciting as all this sounds, having an injury puts a damper on everything. Combined with off-season lack of endorphins, it's kinda depressing. I think of going for a run, but think I shouldn't to let this heal. So I missed a BEAUTIFUL weekend healing. No more trail running for me.
Oh, and on the weekend in which I decided that the PB plan is good for me, I go and eat crappy all day, eating fruit and cashew butter, then a boatload of apples, and guess what? I CRASH! Dammit, lesson learned.
Numerics! this week/since Sept 14th
SWIM: 1093/12305
BIKE: 15/161.3
RUN: 6.5/34.15
$$: 236 or 281/ 1485 or 1530
BIKE 15mi ~60mins? (Saturday)
SWIM 1093y 45mins (Sunday)
I'm still nursing an injured ankle, so I've really been holding back on training. I still don't have full extension without pain, and most of that only comes when I toe-off. I found out today that even swimming is bothersome to it. But this week is definitely a low!
So as I sit here I have my multiple training plans in front of me. I'm still trying to chose which one will fit my schedule best. They'll all prepare me to race, but the differences are in the scheduling and the ability of the schedule to hold my attention. My intent is to pick up base training at Thanksgiving.
I spent more time shopping this weekend than I did training. I bought the Adamo for Frea, registered for the Frostbite, Turkey Trot, I-64 TT, and I'm thinking about the Snowball. Spending total comes to 123+55+18+40+45?=236 or 281? Yikes! But I'm super excited about the TT, the distance looks to be about 7.8mi so it's super-fly fast. This should keep me on the bike for another couple of weeks. And the Turkey Trot 3mile race will force me to work on some speed.
As exciting as all this sounds, having an injury puts a damper on everything. Combined with off-season lack of endorphins, it's kinda depressing. I think of going for a run, but think I shouldn't to let this heal. So I missed a BEAUTIFUL weekend healing. No more trail running for me.
Oh, and on the weekend in which I decided that the PB plan is good for me, I go and eat crappy all day, eating fruit and cashew butter, then a boatload of apples, and guess what? I CRASH! Dammit, lesson learned.
Numerics! this week/since Sept 14th
SWIM: 1093/12305
BIKE: 15/161.3
RUN: 6.5/34.15
$$: 236 or 281/ 1485 or 1530
Monday, November 2, 2009
GET TO THE F'ing POOL!
Here it is Wednesday and I haven't been to the pool all week yet. What's the deal? This new TP.com option of seeing a full year in review has highlighted a problem:
Year yards/hours
2007 168839 / 83
2008 53427 / 29
2009 77126 / 39
Um.... did they close the pool? Lose your goggles? Lost count of laps? WTF? Get to the F'ing Pool!
Year yards/hours
2007 168839 / 83
2008 53427 / 29
2009 77126 / 39
Um.... did they close the pool? Lose your goggles? Lost count of laps? WTF? Get to the F'ing Pool!
13.1 PR!
RUN 13.1 1:54:38 Sunday
So the ankle was still hurting but I ran anyway. In the end, I had some pretty sharp pains during the race, but they were transient and so I never stopped. After the race and today my foot feels better than it did on Saturday?! Regardless, I posted a PR at the 13.1 distance, but I have a bit of a plateau here:
2006 2:06:23 stand-alone
2007 1:59:37 stand-alone
2008 2:07:05 in half iron
2009 1:58:22 stand-alone
1:59:03 in half-iron
2:15:35 in half-iron (let's ignore this one, shall we?)
1:54:38 stand-alone
OK, so a bit of a flat spot over the past 4 years. Interestingly enough, I'm supposed to be writing up goals for next year, this sounds like a good one. What do I consider to be my limiters? My long tempo runs. Speedwork. Mental flat spot around miles 10-11. They say you race like you train, and my training runs are all most one speed. But the Monday night and Thursday morning runs are faster than ever for me this fall, I guess those are my long tempo runs. Speedwork will be individual until next May, and tracks are hard to use in the winter time. The flat spot might be a carb depletion issue, I take a gel at 6-7 miles and that's it. Maybe my timing could be better. There's a half mary in late February, maybe that could be another goal race, maybe a sub 1:50?
So the ankle was still hurting but I ran anyway. In the end, I had some pretty sharp pains during the race, but they were transient and so I never stopped. After the race and today my foot feels better than it did on Saturday?! Regardless, I posted a PR at the 13.1 distance, but I have a bit of a plateau here:
2006 2:06:23 stand-alone
2007 1:59:37 stand-alone
2008 2:07:05 in half iron
2009 1:58:22 stand-alone
1:59:03 in half-iron
2:15:35 in half-iron (let's ignore this one, shall we?)
1:54:38 stand-alone
OK, so a bit of a flat spot over the past 4 years. Interestingly enough, I'm supposed to be writing up goals for next year, this sounds like a good one. What do I consider to be my limiters? My long tempo runs. Speedwork. Mental flat spot around miles 10-11. They say you race like you train, and my training runs are all most one speed. But the Monday night and Thursday morning runs are faster than ever for me this fall, I guess those are my long tempo runs. Speedwork will be individual until next May, and tracks are hard to use in the winter time. The flat spot might be a carb depletion issue, I take a gel at 6-7 miles and that's it. Maybe my timing could be better. There's a half mary in late February, maybe that could be another goal race, maybe a sub 1:50?
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