RUN: 12.3 in 2hrs. ave pace 9:48, ave HR 137. Temps in the low 90's.
I scheduled this run as a "just see what happens long run", figuring I'd get 6-10 miles but wanting 12. Yahoo! I got the 12 in!
The original plan to run the Chubb trail was out, I had to go to work so I combined the run with that errand. I had the fuel belt with 140 calories of Perform, a gel, some leftover Chomps from IMCDA. I ate all but the gel. Really it was mostly water I wanted!
I wandered to work cutting through Shaw then FoPark (saw RyMu riding by and chatted a bit with him), got my super short work day done in about 15 mins, then wandered back home via Botanical and TGPark. I was doing great, mentally preparing for Redman, thinking about how to schedule workouts and what my goals were, buzzing right along until 9.3 miles--then OOOF---the body stopped wanting to run. So I walked a bit. My last 3-4 miles were more like 10min/miles, a notch slower than the earlier 9:30's.
I started to think negatively, throwing out the "I'm still recovering" excuse, "I'm only 2 weeks from IMCDA", "it's so hot!", blah blah blah. Time to change the script.
I'm out on a sunny day running in the park. My feet feel good, my legs feel long, my clothes aren't chafing, I have water, green trees, fellow runners and cyclists to wave to....how could I be negative?!
This helped, and got me home :)
So yes, I'm 2 weeks out. My original plan was to get 2 weeks of recovery, 8 weeks of training, and 2 weeks of taper in. (Wait...the race is 11 weeks away....) 9 weeks of training!!! My 2 weeks of up, time to buckle down and get serious.
One think I was thinking about on the run are my race goals. For IMCDA I didn't have hard time goals until the days before the race. Really! I scribbled some notes in the Note app on the iPhone and that's it. Of course, those goals went out the window pretty fast that day... But Redman is a new start! Let's see:
IMWI: 13:42 overall, swim 1:40, T1 :15, bike 6:45, T2?, run 4:49
IMCDA: 14:05 overall, swim 1:40, T1 :35, bike 7:00, T2 :05, run 4:45
As much as I'd like to subtract that T1 time off and say I could have done a 13:30 that's just not how life works.
I'd like to get under 13hrs. Ideally time gains could be made in all 3 disciplines.
I think it's reasonable that I could improve the swim 10-15 minutes. My first CDA lap was 43 mins suggesting that I could have done a 1:30 swim that day. It's possible too that in the next 9 weeks if I keep going to Master's I could make it a solid 15 minute gain in the swim.
The bike is my strongest sport, which made the 6:59 bike time in CDA all the more disappointing. What did I think I could do? I really don't know. Just not 7 hours! I don't remember too much about the Redman course other than rain, boredom, red mud, and my rear water rack coming loose. I remember slow short rolling hills, nothing major. The website elevation map has a y-axis of 1050-1300, haha, those are little hills. Somewhat down hill the first 10mi, up to 25 mi, down to 42, up to 47. Turn around, do it again. OK, in 2009 I did a 2:59 ride in crappy conditions for the half. I would be more conservative on the full....putting me maybe around 6-6:15 for the bike. So guesstimate a 45-60 min gain there. Haha, pretty conservative number there! Not!
The run seems to be the wildcard for me. I'm a decent runner until I get to mile 13 and I start to lose control of the nutrition. That will really be a focus the next 9 weeks. The Redman run is 4 laps (ugh...) of a flat path surface. I don't think I'd get much under a 4:30 in the marathon. Maybe a 4:30-4:40? A 10-20 min gain.
That adds up to...15+45+10=1:10 to 15+60+20=1:25 gain. Do I subtract that from 13:42 or from 14:05?
From 13:42 means a 12:17 to 12:32
From 14:05 means a 12:30 to 12:50.
Am I doing this right...? I think so. So...Say about a 12:30 goal? 123!! ??
There's another way to do this: 1:30+6:15+4:30=12:15+ some transition = 12:30. On the best, idealist, optimalist day. 12:30.
Start thinking about what it takes to make this happen:
swim 1:30
bike 6:00-6:15
run 4:30-4:40
75 days!
Sunday, July 8, 2012
Saturday, July 7, 2012
Recovery week #2, things are rolling again!
Thursday BIKE 90 mins 24 miles.
Friday RUN 40 mins 4.3 miles, track
Saturday SWIM 2100m 60 mins; BIKE 52? miles in about ~3:10?
The bike was indoors in the evening, it's amazingly hot outside and it was getting dark. Although I've been cautious about getting too hot while I'm recovering, I think I'm ready to get back to normal :)
The run was my first track workout since March--before the ankle injury. I just did 3x800 (200) at a hard but not sprint pace which ended up being 8:10-ish. The sprinklers were on at the track, it helped but wow it's hot. This felt good, I'm thinking about alternating hills and track on Tuesdays.
The swim bike was with LC. She suggested Sat Masters. The water was warm, about that temp that you don't notice it on your skin. Where was some of this at CDA? There were a lot of fins sets that I pulled instead. At some point I need to start rebuilding ankle strength and start finning again!
The bike was also with LC on the MCT. We were just looking for a "chill" ride, it was in every sense except the heat. We did OK in the heat until mile 48 or so when both of us started to crack. This was about 11am and 105F, so we did good all morning. I'm eager to get back to normal, go away heat! (while I'm typing this, I hear THUNDER! And the temps have dropped from 101 to 92 in just the last two hours!).
A few injury/body updates. I noticed the other night after the trainer ride that my medial left ankle was aching, nothing acute, just an ache. This continued Saturday. Both feet started tingling around mile 45-48, this usually doesn't start until mile 70-90. Boo. Poor form, or a continuation of the pain I've felt in my feet the last two weeks? My neck/shoulder is doing good but I could feel it in today's ride. Things are on the upswing, but I need to be careful and just give myself time to return to 100%.
Friday RUN 40 mins 4.3 miles, track
Saturday SWIM 2100m 60 mins; BIKE 52? miles in about ~3:10?
The bike was indoors in the evening, it's amazingly hot outside and it was getting dark. Although I've been cautious about getting too hot while I'm recovering, I think I'm ready to get back to normal :)
The run was my first track workout since March--before the ankle injury. I just did 3x800 (200) at a hard but not sprint pace which ended up being 8:10-ish. The sprinklers were on at the track, it helped but wow it's hot. This felt good, I'm thinking about alternating hills and track on Tuesdays.
The swim bike was with LC. She suggested Sat Masters. The water was warm, about that temp that you don't notice it on your skin. Where was some of this at CDA? There were a lot of fins sets that I pulled instead. At some point I need to start rebuilding ankle strength and start finning again!
The bike was also with LC on the MCT. We were just looking for a "chill" ride, it was in every sense except the heat. We did OK in the heat until mile 48 or so when both of us started to crack. This was about 11am and 105F, so we did good all morning. I'm eager to get back to normal, go away heat! (while I'm typing this, I hear THUNDER! And the temps have dropped from 101 to 92 in just the last two hours!).
A few injury/body updates. I noticed the other night after the trainer ride that my medial left ankle was aching, nothing acute, just an ache. This continued Saturday. Both feet started tingling around mile 45-48, this usually doesn't start until mile 70-90. Boo. Poor form, or a continuation of the pain I've felt in my feet the last two weeks? My neck/shoulder is doing good but I could feel it in today's ride. Things are on the upswing, but I need to be careful and just give myself time to return to 100%.
Specifically specific
I've been researching and reading about what changes I need to make for Redman, and came across a fantastic blog by a coach who had this to say (paraphrased): The athlete didn't get specific enough in the preparation or they didn't execute properly on race day. Stomach shutdowns means the athlete didn't prepare in a manner specific to race day.
Sounds kinda like me. I don't think I did enough race-effort training for CDA.
Sounds kinda like me. I don't think I did enough race-effort training for CDA.
Thursday, July 5, 2012
Wednesday, July 4, 2012
Getting back into things--kinda
SWIM: 1200y in 30 mins, 12x100s
RUN: 3 miles in 28 mins, treadmilled
It is still amazingly hot outside! This couldn't have come at a better time--2 weeks of blazing heat to keep me from pushing the training while I should be recovering. Tomorrow's forecast is for 106F!
DH and I went to the CaronY today. I hate that pool for it's bland paint (can't tell wall from floor) and high concrete deck edge (my left hand is missing skin). With 3 rec lanes, a domed 2" filter cover in the wall right were the feet hit/push in a turn, and poor wave suppression design, it's all around bad. Then put me in the edge lane with a big guy doing breastroke...
I planned a 1000, but settled on 1200 as a bonus. As per plan, I did 100's so I could focus on how things feel and my form. My neck and shoulders were still bothering me so my first concern was aggravating that issue or finding more wrong with me once in the pool. I am pleased to report that all is well and it's not bothering me in the swim. But carrying a bag on my shoulder and sitting at a desk are still uncomfortable.
The run was shortly after the swim, the goal being to have a 1hr workout overall. I also needed to test my new orthotics and this is my favorite way to do it--I can stop immediately anytime to adjust. For the past week or so my feet have hurt at night. The metatarsal and toes ache and I'm pretty sure it was from a poor orthotic fit in the CdA run. Why only at night? My guess is that's when my feet would be most swollen. So while I'm trying to fall asleep each night I'm instead focused on my feet. Stretching my toes, repositioning, worrying...
For my race shoes I had purchased a new pair of the Adrenaline 12's that had only 20-some miles on them pre-race. The orthotics in these shoes were transferred from the first 12's, which were transferred from my 11's, which might have transferred from a previous shoe. I had such a perfect fit in them that it made sense to keep using them instead of building up new ones. But yesterday I noted that the old orthotics were compressed and had lost some shape--they are only a wool pad--and perhaps that contributed to the tendon/ligament/nerve damage I may have inflicted upon myself.
I need to keep in mind though that I did just run a marathon! So things are gonna hurt it bit!
Getting back to the run, I still don't have the fit right. My 3rd and/or 4th toes hurt after 20 mins. Try again!
Otherwise my IM fatigue injuries are much better. My facial tic is gone, the back spasms faded, the weakness in my legs is also fading. The last concerns are my neck/shoulders and feet.
RUN: 3 miles in 28 mins, treadmilled
It is still amazingly hot outside! This couldn't have come at a better time--2 weeks of blazing heat to keep me from pushing the training while I should be recovering. Tomorrow's forecast is for 106F!
DH and I went to the CaronY today. I hate that pool for it's bland paint (can't tell wall from floor) and high concrete deck edge (my left hand is missing skin). With 3 rec lanes, a domed 2" filter cover in the wall right were the feet hit/push in a turn, and poor wave suppression design, it's all around bad. Then put me in the edge lane with a big guy doing breastroke...
I planned a 1000, but settled on 1200 as a bonus. As per plan, I did 100's so I could focus on how things feel and my form. My neck and shoulders were still bothering me so my first concern was aggravating that issue or finding more wrong with me once in the pool. I am pleased to report that all is well and it's not bothering me in the swim. But carrying a bag on my shoulder and sitting at a desk are still uncomfortable.
The run was shortly after the swim, the goal being to have a 1hr workout overall. I also needed to test my new orthotics and this is my favorite way to do it--I can stop immediately anytime to adjust. For the past week or so my feet have hurt at night. The metatarsal and toes ache and I'm pretty sure it was from a poor orthotic fit in the CdA run. Why only at night? My guess is that's when my feet would be most swollen. So while I'm trying to fall asleep each night I'm instead focused on my feet. Stretching my toes, repositioning, worrying...
For my race shoes I had purchased a new pair of the Adrenaline 12's that had only 20-some miles on them pre-race. The orthotics in these shoes were transferred from the first 12's, which were transferred from my 11's, which might have transferred from a previous shoe. I had such a perfect fit in them that it made sense to keep using them instead of building up new ones. But yesterday I noted that the old orthotics were compressed and had lost some shape--they are only a wool pad--and perhaps that contributed to the tendon/ligament/nerve damage I may have inflicted upon myself.
I need to keep in mind though that I did just run a marathon! So things are gonna hurt it bit!
Getting back to the run, I still don't have the fit right. My 3rd and/or 4th toes hurt after 20 mins. Try again!
Otherwise my IM fatigue injuries are much better. My facial tic is gone, the back spasms faded, the weakness in my legs is also fading. The last concerns are my neck/shoulders and feet.
Monday, July 2, 2012
Problem --> Solution
I woke up this morning to a headache that was coming out of
some tight areas in my neck and shoulders. The “ping” in my back from CdA kinda
came back after my recent trainer rides. I’m not sure how long to let this
linger before I see someone about it? Do I need a bike refit? Anyway, swimming
was out—I didn’t want to make it worse.
Sadly though, I’m pretty behind on my GTD goals. Probably up
to 5 miles behind now…
Getting specific on what I’m going to do over the next 12
weeks: Problem à Solution
1.
Loss of
strength As April began and spring continued, I became aware that I was
losing muscular strength. I could feel it and I think I could see it. I was
doing little to no real strength training for most of the year. Every now and
then I’d get a few minutes, but that was all. à
At least twice per week get in 15-20 mins of focused strength training. Also
include some stretching as before.
2. Loss of raw speed in all 3 sports
a.
Swim
As I quit Master’s the push to do fast swim work fell off. On one hand the
focus on endurance swimming paid off and I didn’t fatigue in CdA. On the other
hand, my 100 times fell back to my times from a few years ago. I probably lost
form as well, drilling into practice any bad habits I had. à CSP on Mondays for
speed, solo on Weds or CSP depending on the schedule, and a looooong endurance
swim on Saturday to keep that up. Set a few benchmarks and see if they can be
improved on.
b. Bike There were some speed sessions in
the schedule on Tuesdays. I did most of them indoors thinking it would benefit
me to have a controlled environment for intervals. I could do better than that,
and have benchmarks here as well. The IMWI plan has good interval ideas here.
c. Run My injury put my run schedule on
delay, such that before the injury I had one track session. By the time I
returned to normal running, it was getting late for quality work and the risk
of re-injury was still high anyway. à
Track, intervals, or hills on Tuesdays to build run strength and speed. Not
sprint speed, but more like high-end race-pace speed.
3.
Poor
taper and recovery For the entire month of June, I was fatigued. It was so
bad I’m surprised I functioned at all. I did a 20 mile run 10 days before IM
and a 115 mi ride 14 days before! à
This time taper earlier and follow the IMWI schedule.
4.
Poor
nutrition under fatigue Running will feature more prominently in this
schedule with the trail race coming up. My run nutrition could have been fixed
in CdA if I could have just made myself eat. But looking back over my training
the past few weeks, the only practice I had was Triple T. No other runs were race-pace
or hard enough to simulate the feeling of fatigue I get in-race. àThe speedwork sessions
might work good for this, but especially the weekend bricks. I did only 2
weekend bricks for CdA and I think those could be key for practicing my
post-ride run nutrition. I don’t need many, just a few key ones to test the
system.
Regarding nutrition, I think the InfinIT/Powerbar/Gel plan I
had worked OK for me. But I might look into something better for the run? The
FE stuff, InfinIT? Something to play with.
All day I’ve used my spare time to start overlaying a run
plan with the IMWI plan to come up with a smart, balanced plan that doesn’t
kill me. Redman is the A race, not Glacial Trail. Keep that in mind.
Sunday, July 1, 2012
Redman 140.6
Funny thing about this is that months ago I was thinking about doing the Redman full, I even have a tag for it! I should go back and find that post!
BIKE 60 mins 14 miles. An indoor bike ride went OK (it's 105F+ outside and I'm not feeling up to it yet). It brought on some neck/shoulder discomfort last felt on Frea in the race.
RUN 3 miles in 28 mins. An outdoor bike ride Saturday morning in 85F heat went great. I struggled a little in the heat but having identified mental issues as a problem for me in IMCdA I did a quick mental test of whether I could push through this for just 3 miles. And I could.
Registration for Redman opened overnight at 12:01am, July 1st. I set an alarm for 12:03 (123!) got up, thought about it some more....some more....some more...and registered!
I'm signed up for my 3rd iron-distance race!!
BIKE 60 mins 14 miles. An indoor bike ride went OK (it's 105F+ outside and I'm not feeling up to it yet). It brought on some neck/shoulder discomfort last felt on Frea in the race.
RUN 3 miles in 28 mins. An outdoor bike ride Saturday morning in 85F heat went great. I struggled a little in the heat but having identified mental issues as a problem for me in IMCdA I did a quick mental test of whether I could push through this for just 3 miles. And I could.
Registration for Redman opened overnight at 12:01am, July 1st. I set an alarm for 12:03 (123!) got up, thought about it some more....some more....some more...and registered!
I'm signed up for my 3rd iron-distance race!!
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