SWIM 30 minutes, about 1575y
Oooof. That's pretty bad. 31 laps in half an hour, and some of that was kicking!
Today was my first day back to the pool after the annual closure. Why do they always schedule these just before my A races? Every year...I should write a letter ;)
I wanted to swim but didn't feel like it. But I knew that once I get started I can settle in to a rhythm and change gears. Not so today.
I had no form, a pained left shoulder, no focus, a headache, no interest...every excuse in the book. So I cut it short.
This means I need to work a little harder to get some "good confidence" swims in before Redman!
Friday, September 7, 2012
Thursday, September 6, 2012
Restored in a Thursday run
RUN: 6.6 miles in 57 mins, 8:38m/m pace and ave bpm in the low 140s.
BIKE: 21 miles in 75 mins, 6x4min "hard"
I woke up still super fatigued. It was a struggle to climb the stairs. Yet I wanted to run, knowing that sticking to my schedule was the best thing for me. So up and out the door I went.
At the park, I didn't even go through a warm-up routine. I just stood there. As we started out, it took only 1 min or so before that heavy leg, quicksand, mud feeling set in. I thought for sure I'd just drop off the back of the pack.
But as the miles continued I felt better! By the end I didn't have any oomph for speed and I certainly had no finishing kick, but I did finish steady. I was honestly surprised to see that out ave pace was 8:38!! LC and JF ran with me, the miles pass by so quick with them :)
After the run, I felt better than I did before hand! Like blowing the carbon off the plugs! Or blowing the IronFuzz out of the lint-trap of a brain I have right now.
The bike was particularly uninspired. I went "harder" on the intervals but I certainly didn't go "hard". I did what I could. I noticed today on the bike that I was more focused on time than on my overall goal. When this Redman thing started, I was really focused on the overall goal of a 12:30 type of race. The numbers would be in my head as I SBR'd through July and August. But I found today that my mind could only consider how many minutes were remaining in the 4 min intervals. It wasn't until later at the last interval that I remember to thing about 112 and 6hrs instead of 4 mins.
And I didn't commute in to work today. And as luck would have it, the parking garage is under some construction so since I came in late to work I'm parked on the 6th floor. And I'm too stubborn to take the elevator......
16 days to go! Nothing major to do, except decide which running shoes I'm going to wear. My older Adrenalines have 250+ miles, my new ones have <150 a="a" but="but" comfy="comfy" don="don" fit="fit" have="have" miles="miles" new="new" ones="ones" orthotic="orthotic" p="p" still="still" t="t" the="the" yet="yet">
BIKE: 21 miles in 75 mins, 6x4min "hard"
I woke up still super fatigued. It was a struggle to climb the stairs. Yet I wanted to run, knowing that sticking to my schedule was the best thing for me. So up and out the door I went.
At the park, I didn't even go through a warm-up routine. I just stood there. As we started out, it took only 1 min or so before that heavy leg, quicksand, mud feeling set in. I thought for sure I'd just drop off the back of the pack.
But as the miles continued I felt better! By the end I didn't have any oomph for speed and I certainly had no finishing kick, but I did finish steady. I was honestly surprised to see that out ave pace was 8:38!! LC and JF ran with me, the miles pass by so quick with them :)
After the run, I felt better than I did before hand! Like blowing the carbon off the plugs! Or blowing the IronFuzz out of the lint-trap of a brain I have right now.
The bike was particularly uninspired. I went "harder" on the intervals but I certainly didn't go "hard". I did what I could. I noticed today on the bike that I was more focused on time than on my overall goal. When this Redman thing started, I was really focused on the overall goal of a 12:30 type of race. The numbers would be in my head as I SBR'd through July and August. But I found today that my mind could only consider how many minutes were remaining in the 4 min intervals. It wasn't until later at the last interval that I remember to thing about 112 and 6hrs instead of 4 mins.
And I didn't commute in to work today. And as luck would have it, the parking garage is under some construction so since I came in late to work I'm parked on the 6th floor. And I'm too stubborn to take the elevator......
16 days to go! Nothing major to do, except decide which running shoes I'm going to wear. My older Adrenalines have 250+ miles, my new ones have <150 a="a" but="but" comfy="comfy" don="don" fit="fit" have="have" miles="miles" new="new" ones="ones" orthotic="orthotic" p="p" still="still" t="t" the="the" yet="yet">
Wednesday, September 5, 2012
Still too tired, and the pool is still closed
Day off, not even bike commuting!
I called the Y last night, the pool doesn't open until Thursday. Which means I won't swim until Friday.
I'm still so tired. I feel great just sitting here (although I admit to wanting a nap...) but as soon as I do more than walk down the hall my legs go numb with fatigue.
Happily I have the energy to walk down the hall! I've had days in which the hallway is just too damned far to even get to!
I need to rest. No benefit of speed or endurance can be gained from training hard right now. So my goals are to recover from this past weekend, focus on great sessions this weekend (where benefits can be made), and start making specific race plans for packing and execution.
I called the Y last night, the pool doesn't open until Thursday. Which means I won't swim until Friday.
I'm still so tired. I feel great just sitting here (although I admit to wanting a nap...) but as soon as I do more than walk down the hall my legs go numb with fatigue.
Happily I have the energy to walk down the hall! I've had days in which the hallway is just too damned far to even get to!
I need to rest. No benefit of speed or endurance can be gained from training hard right now. So my goals are to recover from this past weekend, focus on great sessions this weekend (where benefits can be made), and start making specific race plans for packing and execution.
Tuesday, September 4, 2012
Failed Tuesday speed work
RUN: 6.1 miles in about an hour
BIKE: 12 miles in about 45 mins
I shouldn't say the speed work was a fail. I did go to the track, I ran parts of the workout (4x1600m, 1st 1200 at open mary pace, last 400 at 10K pace) in that I ran 4x1600, and I pushed through some numbing fatigue to get it done!
Yesterday was a rest day, but I sure as heck don't feel rested! I felt OK until I got half a block into this run. Immediately my legs were shaky, my mind unfocused, and feet dragging. Tripping over the sidewalk, curb, or minute crack was a possibility!! Yet here I was, jogging off to the track.
Usually I feel a little "cold" until I have 20 mins of warmup. After just over a mile today or WU I didn't feel any better at all. At all! I had visions of falling on the track and getting scraped up, of twisting my ankle or knee, or some other injury due to running in a fuzz-brained, shaky state.
That looked like a really great workout! I would like to get back to it someday, but that someday will probably be next year.
I found myself running some negative scripts in this run. When your head starts focusing on what's going wrong or what could go wrong, then suddenly you're measuring or counting each step. Then each step becomes an ordeal. With some effort, those scripts can change into positive ones about still moving, the efficiency of my stride, the way the track just disappears under me with each step...once I do that the laps just go by smoothly with so much less effort.
For this run I was so fatigued, in my head I was able to clearly make the last 1600 the last mile at Redman. That's how it felt!
The ride was cut in half, just an easy spin on the trainer to stretch out and move the leg muscles.
No commuting today :(
BIKE: 12 miles in about 45 mins
I shouldn't say the speed work was a fail. I did go to the track, I ran parts of the workout (4x1600m, 1st 1200 at open mary pace, last 400 at 10K pace) in that I ran 4x1600, and I pushed through some numbing fatigue to get it done!
Yesterday was a rest day, but I sure as heck don't feel rested! I felt OK until I got half a block into this run. Immediately my legs were shaky, my mind unfocused, and feet dragging. Tripping over the sidewalk, curb, or minute crack was a possibility!! Yet here I was, jogging off to the track.
Usually I feel a little "cold" until I have 20 mins of warmup. After just over a mile today or WU I didn't feel any better at all. At all! I had visions of falling on the track and getting scraped up, of twisting my ankle or knee, or some other injury due to running in a fuzz-brained, shaky state.
That looked like a really great workout! I would like to get back to it someday, but that someday will probably be next year.
I found myself running some negative scripts in this run. When your head starts focusing on what's going wrong or what could go wrong, then suddenly you're measuring or counting each step. Then each step becomes an ordeal. With some effort, those scripts can change into positive ones about still moving, the efficiency of my stride, the way the track just disappears under me with each step...once I do that the laps just go by smoothly with so much less effort.
For this run I was so fatigued, in my head I was able to clearly make the last 1600 the last mile at Redman. That's how it felt!
The ride was cut in half, just an easy spin on the trainer to stretch out and move the leg muscles.
No commuting today :(
Sunday, September 2, 2012
Week Summary
After this weekend, I have two more weekends to prep for Redman.
Three more weeks!
Summary: 16:16 hrs. Goal was 15:30, guess I should be thankful the poo was closed?!
SWIM none!!!
BIKE 184.7 miles in 11 hours
RUN 34 miles in 5:16
Bike commuting: 24.8 miles
Two hundred miles biking in what should be rest weeks. Watch that bike commuting!
Three more weeks!
Summary: 16:16 hrs. Goal was 15:30, guess I should be thankful the poo was closed?!
SWIM none!!!
BIKE 184.7 miles in 11 hours
RUN 34 miles in 5:16
Bike commuting: 24.8 miles
Two hundred miles biking in what should be rest weeks. Watch that bike commuting!
Long ride in Isaac's remnants
BIKE: 125 miles in 7:20. Ave 17mph.
100 miles in 5:54
112 miles in 6:32
Yup, a 200K! This was a ride that almost didn't happen. I selfishly planned a great route, invited a few trusted friends, and planned planned planned. But there wasn't much I could do about the weather. The radar looked clear but it was still cloudy and misty. I can handle some mist. So off I go.
0-75 miles: My group of 4 reduced to a group of 2--me and IT. He's a steady rider with a great attitude who I was happy to have along for this segment. The rain wasn't bad, but the MCT paths were wet and debris-covered. Aside from a train in the first 2 miles, and a near miss with an old black dog, this first 75 miles rolled on by. I had a low spot in miles 20-35, just a low mental energy and lots of doubts about what I would after IT broke off and I went out to finish the miles. This weighed heavily on my mind until I just decided it--I would finish this, and I would stay on the MCTs.
Once that was out of the way, I focused more on the ride. This first part of my route followed the Ice Cream ride roads from a few weeks ago. By adding back in the loop for the long route, we added about 10 miles to the ride. Fine for me as I was out for the miles. Thankfully IT was willing to go for it. We had headwinds and crosswinds on the long stretches. Winds suck, but I've learned to Embrace The Suck. We wove, rolled, turned... hit some more rain...and made it to the truck at 74 miles in 4:30. This first part went great, my nutrition was solid, hydration a little low, my stomach doing great, my feet not hurting (but I was getting tired of them being wet), but my butt was uncomfy. That just reminded me to keep form on the bike.
75-125: I was on my own for this one, and I'd planned it that way so I just rolled right into it. My original plan was to do 120 miles, but I calculated that if I rolled all the way up to the end of Watershed I'd get 125! How could I resist?
The first miles zipped right along, I'd downed a 2x caffeine gel- that certainly helped. Then it started to rain. Hard. Other cyclists stopped under overpasses, I just kept going. It was hard to see at some points, my feet were wet again, and it was probably a stupid thing to do. But it stopped soon enough.
Taylor Swift's "Ours" was stuck in my head.
Rolling rolling rolling, everything feeling good. I kept thinking about food. When can I eat again. What's next to eat. What will I eat. So I ate, another powerbar, another gel. More caffeine!
Hit the turn around before the end of Watershed. Hoped my math wasn't off. Cuz I was certain that I'd do another out-n-back from the truck just to hit this magical 125 number...
When I finished the 75 miles, I was just under the 17mph ave, but in this segment I hit 17.0. I kept watching to get to 17.1 but it's hard to shift the averages like that at the end of a long ride! I was feeling really good and picked up the pace on the way back.
I started singing "Even If It Breaks Your Heart". Outloud. Softly, but outloud. Taylor just wasn't rockin' enough for this. I needed to keep moving.
There were many times that it crossed my mind to stop and rest, but I never did. That's just the head playing tricks. The legs and heart don't want to stop, it's just a head game. But the head wars with itself, part of it saying "oooh just a few minutes rest" and another part says "but the more we keep going the sooner we are done!". This latter part usually wins.
Unless it's CDA, then the former wins. Dammit.
A few near misses with some kids, a deer that came awful close, and an intersection that I couldn't remember if I went through or not yet...this last part went better than expected!! I'd thought I'd hit that deep dark feeling but I didn't.
On the way home--ACDC's Thunderstruck. I'd heard this on the way to a rain Castlewood a few weeks ago. Still fitting.
125 miles. Hot Damn.
100 miles in 5:54
112 miles in 6:32
Yup, a 200K! This was a ride that almost didn't happen. I selfishly planned a great route, invited a few trusted friends, and planned planned planned. But there wasn't much I could do about the weather. The radar looked clear but it was still cloudy and misty. I can handle some mist. So off I go.
0-75 miles: My group of 4 reduced to a group of 2--me and IT. He's a steady rider with a great attitude who I was happy to have along for this segment. The rain wasn't bad, but the MCT paths were wet and debris-covered. Aside from a train in the first 2 miles, and a near miss with an old black dog, this first 75 miles rolled on by. I had a low spot in miles 20-35, just a low mental energy and lots of doubts about what I would after IT broke off and I went out to finish the miles. This weighed heavily on my mind until I just decided it--I would finish this, and I would stay on the MCTs.
Once that was out of the way, I focused more on the ride. This first part of my route followed the Ice Cream ride roads from a few weeks ago. By adding back in the loop for the long route, we added about 10 miles to the ride. Fine for me as I was out for the miles. Thankfully IT was willing to go for it. We had headwinds and crosswinds on the long stretches. Winds suck, but I've learned to Embrace The Suck. We wove, rolled, turned... hit some more rain...and made it to the truck at 74 miles in 4:30. This first part went great, my nutrition was solid, hydration a little low, my stomach doing great, my feet not hurting (but I was getting tired of them being wet), but my butt was uncomfy. That just reminded me to keep form on the bike.
75-125: I was on my own for this one, and I'd planned it that way so I just rolled right into it. My original plan was to do 120 miles, but I calculated that if I rolled all the way up to the end of Watershed I'd get 125! How could I resist?
The first miles zipped right along, I'd downed a 2x caffeine gel- that certainly helped. Then it started to rain. Hard. Other cyclists stopped under overpasses, I just kept going. It was hard to see at some points, my feet were wet again, and it was probably a stupid thing to do. But it stopped soon enough.
Taylor Swift's "Ours" was stuck in my head.
Rolling rolling rolling, everything feeling good. I kept thinking about food. When can I eat again. What's next to eat. What will I eat. So I ate, another powerbar, another gel. More caffeine!
Hit the turn around before the end of Watershed. Hoped my math wasn't off. Cuz I was certain that I'd do another out-n-back from the truck just to hit this magical 125 number...
When I finished the 75 miles, I was just under the 17mph ave, but in this segment I hit 17.0. I kept watching to get to 17.1 but it's hard to shift the averages like that at the end of a long ride! I was feeling really good and picked up the pace on the way back.
I started singing "Even If It Breaks Your Heart". Outloud. Softly, but outloud. Taylor just wasn't rockin' enough for this. I needed to keep moving.
There were many times that it crossed my mind to stop and rest, but I never did. That's just the head playing tricks. The legs and heart don't want to stop, it's just a head game. But the head wars with itself, part of it saying "oooh just a few minutes rest" and another part says "but the more we keep going the sooner we are done!". This latter part usually wins.
Unless it's CDA, then the former wins. Dammit.
A few near misses with some kids, a deer that came awful close, and an intersection that I couldn't remember if I went through or not yet...this last part went better than expected!! I'd thought I'd hit that deep dark feeling but I didn't.
On the way home--ACDC's Thunderstruck. I'd heard this on the way to a rain Castlewood a few weeks ago. Still fitting.
125 miles. Hot Damn.
Saturday, September 1, 2012
Blue Moon run in Isaac rain
RUN: 14 miles in about 2:10-14 9:36 m/m ave
BIKE: 19.3 miles in 75mins
As I did Thursday, I knew within miles this was going to be a tough run. But I had good company (TH) and I knew I could do it. Physically, I'm capable. Mentally, that's where I'm starting to struggle. But at least I recognize it.
No, let me be honest. Physical is getting to be a struggle too.
I'm taking a guess too in that I think I'm letting myself get dehydrated during the day.
Tropical storm Isaac came into town overnight, blocking out the blue moon so no picture of it. But we did get rain on the run, just like I was hoping. It was great while it was raining, but as soon as it quit we just had that sticky, stinky, humidity. But I like running in the rain, right?
We did 2 loops at CCP plus some extra. We saw JM a few times :) but didn't get to talk.
When we finished the first 2 loops at only 12, and my goal was 14. To be sure, that number comes from a training plan that has no idea where I am in my training, my specific goals, or my level of fatigue. It's just a number.
But it's all just a number. 2.4, 112, ,26.2.....all numbers. But those number are the goal, they are why I get up early to train, the reason I push a few more hundred yards, why I go for that extra interval, and why I kept going after 12 miles for 2 more.
Sooooooo tempting to stop at the truck. But I won't quit at Redman, so why would I quit here?
The rain had let up, but I did get a reward for continuing--a waterfall that has been quiet all summer with the drought was now a loud, full flow. Was that not there before? It was, it was quiet. But now I get to enjoy it.
TH went the extra mile today. I didn't, and I'm OK with that. When I finished it was raining again and my legs were doing the painful, rubber-bandy feeling thing as if they were about to cramp up. Both legs, down the back hip to ankle. They never cramped thankfully.
The rest of the day was all about rest. Rest rest rest. And drink drink drink.
BIKE: 19.3 miles in 75mins
As I did Thursday, I knew within miles this was going to be a tough run. But I had good company (TH) and I knew I could do it. Physically, I'm capable. Mentally, that's where I'm starting to struggle. But at least I recognize it.
No, let me be honest. Physical is getting to be a struggle too.
I'm taking a guess too in that I think I'm letting myself get dehydrated during the day.
Tropical storm Isaac came into town overnight, blocking out the blue moon so no picture of it. But we did get rain on the run, just like I was hoping. It was great while it was raining, but as soon as it quit we just had that sticky, stinky, humidity. But I like running in the rain, right?
We did 2 loops at CCP plus some extra. We saw JM a few times :) but didn't get to talk.
When we finished the first 2 loops at only 12, and my goal was 14. To be sure, that number comes from a training plan that has no idea where I am in my training, my specific goals, or my level of fatigue. It's just a number.
But it's all just a number. 2.4, 112, ,26.2.....all numbers. But those number are the goal, they are why I get up early to train, the reason I push a few more hundred yards, why I go for that extra interval, and why I kept going after 12 miles for 2 more.
Sooooooo tempting to stop at the truck. But I won't quit at Redman, so why would I quit here?
The rain had let up, but I did get a reward for continuing--a waterfall that has been quiet all summer with the drought was now a loud, full flow. Was that not there before? It was, it was quiet. But now I get to enjoy it.
TH went the extra mile today. I didn't, and I'm OK with that. When I finished it was raining again and my legs were doing the painful, rubber-bandy feeling thing as if they were about to cramp up. Both legs, down the back hip to ankle. They never cramped thankfully.
The rest of the day was all about rest. Rest rest rest. And drink drink drink.
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