DAY OFF!
Two days in a row! I'm going to turn to mush! haha.
The tired to the bone feeling was fading by Friday, this was a good idea--just take some time to let the body recover and absorb what I've been doing to it.
Oh, and I've decided that after I cross the finish line at IMWI, I'm going to do a brief chicken dance. Hope the finish line cameras catch it!!!!
Friday, August 6, 2010
Thursday, August 5, 2010
I missed a Thursday run!!
RUN: NONE!
Wow, the first I've missed in a long time. But a number of factors just added up to staying home:
1. My sis and bil came into town last night! And if I did my long run today I'd miss the morning with them.
2. My knee, see yesterday
3. My right ankle was "out of place" when I woke up, reminding me of that injury
4. I've run 15+5+6.5+9.4=35.9 miles since Saturday. It's Thursday. Another long run so soon would put me over 50 miles. I've never run over 44 miles in a week, why start now.
5. When I went to bed last night, I was so tired I couldn't sleep. What a weird feeling. All I could do was just slump in bed trying to get comfortable. Wasn't easy.
6. I need a day off, I haven't had one since July 25th. I just now realized that. That is 10 straight days of training. Jeez-Loueez, take a day off will ya?
So there you have it. I need a day off, and today is looking good.
Wow, the first I've missed in a long time. But a number of factors just added up to staying home:
1. My sis and bil came into town last night! And if I did my long run today I'd miss the morning with them.
2. My knee, see yesterday
3. My right ankle was "out of place" when I woke up, reminding me of that injury
4. I've run 15+5+6.5+9.4=35.9 miles since Saturday. It's Thursday. Another long run so soon would put me over 50 miles. I've never run over 44 miles in a week, why start now.
5. When I went to bed last night, I was so tired I couldn't sleep. What a weird feeling. All I could do was just slump in bed trying to get comfortable. Wasn't easy.
6. I need a day off, I haven't had one since July 25th. I just now realized that. That is 10 straight days of training. Jeez-Loueez, take a day off will ya?
So there you have it. I need a day off, and today is looking good.
Wednesday, August 4, 2010
Long weekday ride
BIKE: 40 miles in 2:15 long 75% intervals: 20, 18, 16, 12, 8, 4 mins. These were tough, did indoors so I could focus on longer intervals with good form.
Yes I actually did this indoors, sad to say. But the heat was catching up with me and I needed to stay focused and healthy. On top of that I havent been getting good long intervals in much lately, too much stopping when riding in town. Why am I explaining myself to myself in my journal?
The other thing I wanted to note here is just how damned tired I am. You just can't put it into words, I've been this tired in college from staying up late, or working late, but day after day after day. I like it, and I'd do it all again next year if I could.
But certain parts of the body are also wearing down. Like my right knee. It need a break. The patellar tendon felt tingly today, in the same spot I have a scar from falling over on it. Coincidence? Can't say. But when bending or using the knee today I was always aware of it. It could also have something to do with the stupid flipflop shoes I wore today, with no support and I tended to trip in them a bit sometimes. I iced it once I came home to see what I'd get. It just needs a break, and it will get one soon enough. But this has put Thursday's run in question.
Yes I actually did this indoors, sad to say. But the heat was catching up with me and I needed to stay focused and healthy. On top of that I havent been getting good long intervals in much lately, too much stopping when riding in town. Why am I explaining myself to myself in my journal?
The other thing I wanted to note here is just how damned tired I am. You just can't put it into words, I've been this tired in college from staying up late, or working late, but day after day after day. I like it, and I'd do it all again next year if I could.
But certain parts of the body are also wearing down. Like my right knee. It need a break. The patellar tendon felt tingly today, in the same spot I have a scar from falling over on it. Coincidence? Can't say. But when bending or using the knee today I was always aware of it. It could also have something to do with the stupid flipflop shoes I wore today, with no support and I tended to trip in them a bit sometimes. I iced it once I came home to see what I'd get. It just needs a break, and it will get one soon enough. But this has put Thursday's run in question.
Tuesday, August 3, 2010
Finally a good Tuesday run
BIKE: 26 miles in 1.5hrs
RUN: 9.4 miles in 1.5hrs
The morning/afternoon schedule as usual, this time with 95+F weather and 105F heat index. The bike was OK, but the run was HOT. I had expected a horrible run, but I found that if I stayed in the shade it was much cooler. That and waiting until 6:30pm or so helped. The new shoes were just OK, I'm not sure they are adjusted as well as can be yet.
The excitement of the Big Week is keeping me going through all the tiredness, that and knowing that this week is the last biggie on the schedule. It helped in getting into the run today. But I keep reminding myself to stay in Today, not worry about next week or next weekend or next month. Stay focused on the Now, and enjoy it without rushing time. Time will pass soon enough.
RUN: 9.4 miles in 1.5hrs
The morning/afternoon schedule as usual, this time with 95+F weather and 105F heat index. The bike was OK, but the run was HOT. I had expected a horrible run, but I found that if I stayed in the shade it was much cooler. That and waiting until 6:30pm or so helped. The new shoes were just OK, I'm not sure they are adjusted as well as can be yet.
The excitement of the Big Week is keeping me going through all the tiredness, that and knowing that this week is the last biggie on the schedule. It helped in getting into the run today. But I keep reminding myself to stay in Today, not worry about next week or next weekend or next month. Stay focused on the Now, and enjoy it without rushing time. Time will pass soon enough.
Monday, August 2, 2010
This is it: The Big Week
RUN: 6.5 miles in 60 mins
SWIM: 1700y in 40 mins
Well, this is it. The Week. Big Ole' 19. The Peak. I'm finally here.
Waaaaaayyyyy back in the beginning, when still looking at training plans, I browsed plans looking at the number of hours per week. It's one of the first things people ask when inquiring about IM. Wow, how many hours a week? What's your maximum mileage? I can remember looking ahead to 19 hours and thinking it impossible. Not just doing it, but finding the time as well. Here we are, first 1.5 hours down!
I also used today as a rest day, trying to maximize the time off that started at the end of the run Sunday. So I slept in and pushed the run back to the afternoon. I was going to swim over lunch, but other plans changed and I went to the class instead. The run was a struggle of a loop around FP. 24hrs of recovery or not (feels like not), I'm still pretty worn out. And it was still hot. I ended up walking short segments to let my HR come down and cool my legs off. Oh, and this was the first run with my brand new Brooks shoes--the IM Marathon shoes! I'm nervous about the fitting of the orthotic, so they are going to get a hard and fast break-in to test the positioning. I cheated a bit, taking the insoles with attached orthotic out of the older Brooks shoes. It seemed to work today, maybe a bit off on the left side.
I finished the run and went straight to the swim. Luckily, I still had Frea in the truck and there was leftover food in the aerobar feed bag! What a surprise, I didn't realize I had a bar and gel there, I was thinking I'd go into the swim empty! I had my doubts about doing the swim, too tired to make an effective and quality effort, but I went anyway and granted myself the option of skipping the extra 1200 I had planned. That worked for me in the end, even though class was a bit short on the yardage.
Funny to think I'm still working on swim form just weeks out of the race, but I am and at least I think I'm making improvements. Hell, just getting in the pool more often will make improvements!! There are times I feel like I'm just flying through the water, other laps it feels like I'm slipping a gear with the left arm. And when I focus on that one thing alone, I seem to get that gear back.
I placed an order today with all3sports for a new water rack for Frea. I skipped the cheapo PD rack that I've been repairing every summer and went for the $200 option. Yikes! But I'll use it. Also bought some of the on course drink, they say they have it in stock so hopefully I'll get it in time for a few long rides and long runs. I'm a bit miffed that this company took over the on course drink for IM races, gave away case after case to athletes, then ran out of stock. I probably wouldn't be so miffed if I was one of the lucky athletes!
Right now my mind is almost all about this race. I have a few other things to keep me from perseverating--a family visit, a few club events, and multiple deadlines this week at work. It's gonna be a tough week, but one day at a time, that's how I've been doing it all along. I've come so far, worked so hard, this week is going to be fantastic. By the end, I'll look back and wonder why I ever doubted myself.
SWIM: 1700y in 40 mins
Well, this is it. The Week. Big Ole' 19. The Peak. I'm finally here.
Waaaaaayyyyy back in the beginning, when still looking at training plans, I browsed plans looking at the number of hours per week. It's one of the first things people ask when inquiring about IM. Wow, how many hours a week? What's your maximum mileage? I can remember looking ahead to 19 hours and thinking it impossible. Not just doing it, but finding the time as well. Here we are, first 1.5 hours down!
I also used today as a rest day, trying to maximize the time off that started at the end of the run Sunday. So I slept in and pushed the run back to the afternoon. I was going to swim over lunch, but other plans changed and I went to the class instead. The run was a struggle of a loop around FP. 24hrs of recovery or not (feels like not), I'm still pretty worn out. And it was still hot. I ended up walking short segments to let my HR come down and cool my legs off. Oh, and this was the first run with my brand new Brooks shoes--the IM Marathon shoes! I'm nervous about the fitting of the orthotic, so they are going to get a hard and fast break-in to test the positioning. I cheated a bit, taking the insoles with attached orthotic out of the older Brooks shoes. It seemed to work today, maybe a bit off on the left side.
I finished the run and went straight to the swim. Luckily, I still had Frea in the truck and there was leftover food in the aerobar feed bag! What a surprise, I didn't realize I had a bar and gel there, I was thinking I'd go into the swim empty! I had my doubts about doing the swim, too tired to make an effective and quality effort, but I went anyway and granted myself the option of skipping the extra 1200 I had planned. That worked for me in the end, even though class was a bit short on the yardage.
Funny to think I'm still working on swim form just weeks out of the race, but I am and at least I think I'm making improvements. Hell, just getting in the pool more often will make improvements!! There are times I feel like I'm just flying through the water, other laps it feels like I'm slipping a gear with the left arm. And when I focus on that one thing alone, I seem to get that gear back.
I placed an order today with all3sports for a new water rack for Frea. I skipped the cheapo PD rack that I've been repairing every summer and went for the $200 option. Yikes! But I'll use it. Also bought some of the on course drink, they say they have it in stock so hopefully I'll get it in time for a few long rides and long runs. I'm a bit miffed that this company took over the on course drink for IM races, gave away case after case to athletes, then ran out of stock. I probably wouldn't be so miffed if I was one of the lucky athletes!
Right now my mind is almost all about this race. I have a few other things to keep me from perseverating--a family visit, a few club events, and multiple deadlines this week at work. It's gonna be a tough week, but one day at a time, that's how I've been doing it all along. I've come so far, worked so hard, this week is going to be fantastic. By the end, I'll look back and wonder why I ever doubted myself.
Sunday, August 1, 2010
World Championship weekend!
I didn't realize it until Friday, but this was the weekend I was supposed to be in Germany! For the record--not one bit of me regrets not going. I'm way too tired to have had that race thrown into my schedule. The taper, travel, race and recovery would have taxed me too far.
I think about it a lot though, not the race itself but the missed opportunity. Not in a regretful sort of way, but more in a ... not sure of the words.
L&R called Sunday morning to see if I was in Europe, and DC and the SO's and I went out for Germany beer. This weekend was much better spent just as it was. At home, preparing for IMWI.
I think about it a lot though, not the race itself but the missed opportunity. Not in a regretful sort of way, but more in a ... not sure of the words.
L&R called Sunday morning to see if I was in Europe, and DC and the SO's and I went out for Germany beer. This weekend was much better spent just as it was. At home, preparing for IMWI.
Long ride, but not too long
BIKE: 75 miles in 4:40
RUN: 5 miles in 42:30
The weekends until IM are slowly counting down, and in my mind each one of them needs to be carefully planned and wisely utilized. Last week was a good heat adaptation, working alone, sufferfest type of ride. This week? Back to back long run and long ride, more nutrition work, and go really long? Some riders were doing a 75 + 55 loop set for 130 miles total. What was I up for? What was in my best interests? The two questions don't always have the same answer for me.
Once again, I woke up tired as all hell. I was beginning to think that my body just wouldn't recover without some solid time OFF. I don't do time off all that well, I get restless. But this past week has shown that I can dial back where needed. In fact, most of the past week was dialed back--not in volume but in intensity. I have no intensity energy right now. The 75 miler was looking like the better idea.
The morning started off with another poor breakfast--bananas, powerbars, almond butter--and some fast mistakes. I arrived in columbia to find I had forgotten to put the insoles back into my tri shoes!! NOW WHAT?!? It's a 20 min drive to get home, so if I went home I'd miss the ride. If I went home then rode from home, I'd never get in 75-some miles. I put the shoes on and walked around. It wasn't so bad, I might be alright. Give it a go, might be an opportunity to not mash on the pedals. But I certainly feared blisters, raw spots, and nerve problems.
The first hour was a challenge. The morning fog was still in place, making the narrow roads amidst the corn fields feel otherworldly. The riders ahead of me (they were all ahead of me at this point) disappeared and reappeared in the mists. I struggled. To keep up, to talk, to ride in a straight line. My head was not in the game. I'm usually half on the attack--gearing up hills, looking for the breeze on the way down, bending around corners. This morning? Not yet. I was holding back to stay away from the other riders, so as not to endanger them with my Stupids.
At the end of the first hour, a rest stop. I know IM won't have these, so I always debate with myself the benefit of stopping. But when riding with a group, you have to do as the group. I had half a powerbar and some cytomax. And surprisingly, I woke up! I finally found that sharp edge that makes me a good rider. Finally I was 'on the attack' and riding the group instead of off the back of it. Only after 18 miles did I finally wake up and the ride was wonderful.
The weather also stayed much cooler than last week, which is funny to say because it was still 90+F and sunny. We kept riding along at a relatively easy pace, and by 65 miles I was thinking I could do 130 miles. No problems, no pains, why stop? Well, in reality, my right knee was getting a bit tight, a mild headachle was building, and I was starting to mash a bit into the headwind on the flats. I'm not sure why I mash the pedals into a headwind--distraction, the feeling that I need to go faster? Either way, a bad habit.
I started weighing my options. Bike another 3 hrs? Bike only another 1 hr? Run 1 hr? In all honesty, the run after the bike would be the hardest and most stress inducing option for the mind, body, and stomach. It really would be harder to run 1hr than it would be to bike 3. I might hurt more after the bike, but also the run is more realistic. And I need more brick runs. These are all thoughts going through my head at 70 miles. I decided on the run.
As soon as I decide this, I realize I have no running socks!! My feet just picked a bad day to hang out with my brain. Here I am amazed that I'm surviving without the insoles to my shoes, but now I want to push even further and go sockless?!? I've done it plenty before, in fact I know I can do 3-5 miles sockless. So I'll go anyway, and take any blisters as punishment for stupidity.
Only DC and I ran. I wanted 1hr, he wanted 4-5. I like his plan better, especially if we are going at his faster pace. I felt surprisingly good and kept up with the ~8 min/mile pace. But I kept wanting to stop and walk. A lot. But having him to keep up with kept me going, further proof (not that I needed it) that running as a group does make you a better runner. And my feet enjoyed it too, with the exception of my 4th toe on the left foot. I blister has been building there for the past few weeks, and I think it just got worse. But if that's the only punishment, no problem!
In the end, and for the rest of the day, I felt better after the ride/run that I did before it. Still tired, but awake and focused. Overall the ride was good in terms of hydration and nutrition, but could have been better. I was dehydrated the rest of the day (probably still am now). Next ride? Stop less and ride through it. Bring insoles. Keep healthy.
NUMERICS: 17 hrs 10 mins (on goal)
SWIM: 7781 y in 3.35hrs
BIKE: 146 miles in 8.75 hrs
RUN: 32.7 miles in 5.07 hrs
Good balance in the week, less biking and more swimming.
RUN: 5 miles in 42:30
The weekends until IM are slowly counting down, and in my mind each one of them needs to be carefully planned and wisely utilized. Last week was a good heat adaptation, working alone, sufferfest type of ride. This week? Back to back long run and long ride, more nutrition work, and go really long? Some riders were doing a 75 + 55 loop set for 130 miles total. What was I up for? What was in my best interests? The two questions don't always have the same answer for me.
Once again, I woke up tired as all hell. I was beginning to think that my body just wouldn't recover without some solid time OFF. I don't do time off all that well, I get restless. But this past week has shown that I can dial back where needed. In fact, most of the past week was dialed back--not in volume but in intensity. I have no intensity energy right now. The 75 miler was looking like the better idea.
The morning started off with another poor breakfast--bananas, powerbars, almond butter--and some fast mistakes. I arrived in columbia to find I had forgotten to put the insoles back into my tri shoes!! NOW WHAT?!? It's a 20 min drive to get home, so if I went home I'd miss the ride. If I went home then rode from home, I'd never get in 75-some miles. I put the shoes on and walked around. It wasn't so bad, I might be alright. Give it a go, might be an opportunity to not mash on the pedals. But I certainly feared blisters, raw spots, and nerve problems.
The first hour was a challenge. The morning fog was still in place, making the narrow roads amidst the corn fields feel otherworldly. The riders ahead of me (they were all ahead of me at this point) disappeared and reappeared in the mists. I struggled. To keep up, to talk, to ride in a straight line. My head was not in the game. I'm usually half on the attack--gearing up hills, looking for the breeze on the way down, bending around corners. This morning? Not yet. I was holding back to stay away from the other riders, so as not to endanger them with my Stupids.
At the end of the first hour, a rest stop. I know IM won't have these, so I always debate with myself the benefit of stopping. But when riding with a group, you have to do as the group. I had half a powerbar and some cytomax. And surprisingly, I woke up! I finally found that sharp edge that makes me a good rider. Finally I was 'on the attack' and riding the group instead of off the back of it. Only after 18 miles did I finally wake up and the ride was wonderful.
The weather also stayed much cooler than last week, which is funny to say because it was still 90+F and sunny. We kept riding along at a relatively easy pace, and by 65 miles I was thinking I could do 130 miles. No problems, no pains, why stop? Well, in reality, my right knee was getting a bit tight, a mild headachle was building, and I was starting to mash a bit into the headwind on the flats. I'm not sure why I mash the pedals into a headwind--distraction, the feeling that I need to go faster? Either way, a bad habit.
I started weighing my options. Bike another 3 hrs? Bike only another 1 hr? Run 1 hr? In all honesty, the run after the bike would be the hardest and most stress inducing option for the mind, body, and stomach. It really would be harder to run 1hr than it would be to bike 3. I might hurt more after the bike, but also the run is more realistic. And I need more brick runs. These are all thoughts going through my head at 70 miles. I decided on the run.
As soon as I decide this, I realize I have no running socks!! My feet just picked a bad day to hang out with my brain. Here I am amazed that I'm surviving without the insoles to my shoes, but now I want to push even further and go sockless?!? I've done it plenty before, in fact I know I can do 3-5 miles sockless. So I'll go anyway, and take any blisters as punishment for stupidity.
Only DC and I ran. I wanted 1hr, he wanted 4-5. I like his plan better, especially if we are going at his faster pace. I felt surprisingly good and kept up with the ~8 min/mile pace. But I kept wanting to stop and walk. A lot. But having him to keep up with kept me going, further proof (not that I needed it) that running as a group does make you a better runner. And my feet enjoyed it too, with the exception of my 4th toe on the left foot. I blister has been building there for the past few weeks, and I think it just got worse. But if that's the only punishment, no problem!
In the end, and for the rest of the day, I felt better after the ride/run that I did before it. Still tired, but awake and focused. Overall the ride was good in terms of hydration and nutrition, but could have been better. I was dehydrated the rest of the day (probably still am now). Next ride? Stop less and ride through it. Bring insoles. Keep healthy.
NUMERICS: 17 hrs 10 mins (on goal)
SWIM: 7781 y in 3.35hrs
BIKE: 146 miles in 8.75 hrs
RUN: 32.7 miles in 5.07 hrs
Good balance in the week, less biking and more swimming.
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