NUTTIN.
I had the day off for some work on the house. It was supposed to be a day off work, but not training. I meant to swim but it didn't happen.
Friday, July 12, 2013
Thursday, July 11, 2013
Base mileage in Forest Park
RUN 1:34 and 10.2 miles, 9:13m/m pace
Started early again and got 3.5 in before joining the group. We had a great group today! EK and MK joined and I ended up running with them the last few miles. I miss seeing them so I'm happy for how it worked out. They have such upbeat conversation and new race stories.
LC is tapering, damn she's gonna rock her race! I'm jealous
Started early again and got 3.5 in before joining the group. We had a great group today! EK and MK joined and I ended up running with them the last few miles. I miss seeing them so I'm happy for how it worked out. They have such upbeat conversation and new race stories.
LC is tapering, damn she's gonna rock her race! I'm jealous
Wednesday, July 10, 2013
More rain! What is it with rain on Wednesdays!
BIKE: 75 mins and 21 miles
I had plans to do this ride on the MCT's, but I awoke to thunder and rain. Nuts.
3 rounds of: 6 min Z4, 3 min Z1, 3 min Z5, 3 min Z1 which added up to a nice 15 minute interval set.
I guess I can't complain, it could be raining on the weekend when I really need the bike time!
I had plans to do this ride on the MCT's, but I awoke to thunder and rain. Nuts.
3 rounds of: 6 min Z4, 3 min Z1, 3 min Z5, 3 min Z1 which added up to a nice 15 minute interval set.
I guess I can't complain, it could be raining on the weekend when I really need the bike time!
Tuesday, July 9, 2013
Shorter but faster at the track
RUN 1:10 and 7.65 minutes, time an over-estimate due to talking :)
STRENGTH 40 mins of PlyoX
RUN No Two a day today, too hot and too hungry and not enough time
Great run! Hours later and I'm still buzzing from it. That might also be the dehydration talking...
The goal for me was to continuously speed up the intervals as I came down the ladder, working my way from the 5K to the 1 mile pace. Due to talking and etc, I did two 1200s.
STRENGTH 40 mins of PlyoX
RUN No Two a day today, too hot and too hungry and not enough time
Great run! Hours later and I'm still buzzing from it. That might also be the dehydration talking...
The goal for me was to continuously speed up the intervals as I came down the ladder, working my way from the 5K to the 1 mile pace. Due to talking and etc, I did two 1200s.
| pace | ave hr | |
| 1600 | 6:38 | 152 |
| 1200 | 6:46 | 155 |
| 1200 | 6:37 | 160 |
| 800 | 6:24 | 165 |
| 400 | 6:24 | 164 |
| 200 | 6:02 | 163 |
The 400y started out too fast and faded, the 200 felt better. This was a fasted run too, and I was waning at the end of the longer intervals. But I really don't think the banana I almost ate beforehand would have changed a thing for me. Amazing what the body can do!
Monday, July 8, 2013
11x150 swim, a new favorite workout!
SWIM 1 hr and 2600y as 11x150
I had two plans. One said 10x150y as 100f/50e. The other said 2x [5x150, 85%] swim the first set, pull the second. I blended them: I alternated a 150 at steady race pace and a 100f/50e broken. Every 3rd set was a pull. This way every set was different and it was easy to keep count. I had extra time and threw in a bonus 150.
This was almost another WasGonna, but I made it to the pool later in the day after work started to suck too much. In the end, this was better than going early in the morning because I appreciated the opportunity more :)
My swimming is doing about as expected, considering that this was my 11th hr of swimming (according to Training Peaks) so far this year. I was race-pacing laps just under a minute, and doing the 100y fast at 1:52-ish. Assuming I can hold something similar to 1 min/100y at the race, I'll be at my usual HIM time of 42-ish minutes. Again, about as expected given my investment in swimming so far this year.
I had two plans. One said 10x150y as 100f/50e. The other said 2x [5x150, 85%] swim the first set, pull the second. I blended them: I alternated a 150 at steady race pace and a 100f/50e broken. Every 3rd set was a pull. This way every set was different and it was easy to keep count. I had extra time and threw in a bonus 150.
This was almost another WasGonna, but I made it to the pool later in the day after work started to suck too much. In the end, this was better than going early in the morning because I appreciated the opportunity more :)
My swimming is doing about as expected, considering that this was my 11th hr of swimming (according to Training Peaks) so far this year. I was race-pacing laps just under a minute, and doing the 100y fast at 1:52-ish. Assuming I can hold something similar to 1 min/100y at the race, I'll be at my usual HIM time of 42-ish minutes. Again, about as expected given my investment in swimming so far this year.
Sunday, July 7, 2013
Vacation to Windy City
Weds OFF
Thurs SWIM 2100y in 55 mins, then RUN 10 mi in 1:38
Fri SWIM 2000y in 45 mins, the BIKE 29 miles with the DH on rented bikes :)
Sat RUN 7.25mi in 1:07
Sun OFF
I'd planned my rest week around this vacation, so the reduced hours and mileages were built in to the schedule. I still feel guilty. And lazy. lol.
Weds and Sun were travel days, for some reason sitting on a train is more tiring than a 10 mile run.
Thursday was a swim in that awesome hotel pool DH found--outdoors, under the skyscrapers, 25y with lines and lanes!! WOW that was cool! I did a "shorter but faster" swim of 400-300-200-100 (times were roughly 8:07, 6:15, 4:05, 1:58). After that was my first run along the Lakefront Trail and my first exposure to the downtown Chicago athletic community. Holy cow, the variety of abilities, shapes, sizes, gears, languages, goals, everything! I loved it! Bikers and walkers and runners of every kind all working together in what initially seemed like a target-rich environment for crashes and conflict.
Friday was another swim, this one got sloppy as the yardage accumulated and highlighted my lack of swim endurance. I wanted to quit so bad, so close to just dropping it with the excuse of "I'm drilling bad habits" but I stuck to it. And I'm happy I did. After that DH and I rented bikes to ride the LFT and area. It brought a smile to my face when he called up "Clear Back" at one point. So Proud!! I loved seeing the other bikers on the new Divvy bikes! I imagined that every Divvy rider was someone who wouldn't have been on a bike just weeks ago before the bike share program was launched!
Saturday I wanted to repeat the 10 mile run but slept in and didn't have time. So I sac'd the mileage so we could spend the time together. It's rest week, and more importantly what's 2.75 miles compared to those 30 mins with my DH??
Thurs SWIM 2100y in 55 mins, then RUN 10 mi in 1:38
Fri SWIM 2000y in 45 mins, the BIKE 29 miles with the DH on rented bikes :)
Sat RUN 7.25mi in 1:07
Sun OFF
I'd planned my rest week around this vacation, so the reduced hours and mileages were built in to the schedule. I still feel guilty. And lazy. lol.
Weds and Sun were travel days, for some reason sitting on a train is more tiring than a 10 mile run.
Thursday was a swim in that awesome hotel pool DH found--outdoors, under the skyscrapers, 25y with lines and lanes!! WOW that was cool! I did a "shorter but faster" swim of 400-300-200-100 (times were roughly 8:07, 6:15, 4:05, 1:58). After that was my first run along the Lakefront Trail and my first exposure to the downtown Chicago athletic community. Holy cow, the variety of abilities, shapes, sizes, gears, languages, goals, everything! I loved it! Bikers and walkers and runners of every kind all working together in what initially seemed like a target-rich environment for crashes and conflict.
Friday was another swim, this one got sloppy as the yardage accumulated and highlighted my lack of swim endurance. I wanted to quit so bad, so close to just dropping it with the excuse of "I'm drilling bad habits" but I stuck to it. And I'm happy I did. After that DH and I rented bikes to ride the LFT and area. It brought a smile to my face when he called up "Clear Back" at one point.
Saturday I wanted to repeat the 10 mile run but slept in and didn't have time. So I sac'd the mileage so we could spend the time together. It's rest week, and more importantly what's 2.75 miles compared to those 30 mins with my DH??
Tuesday, July 2, 2013
Track Pyramid in the Rain
RUN 10 miles in 1:27
Pyramid workout:
Interval Pace Ave HR
400 6:48 134bpm
800 7:13 142
1200 6:53 150
1600 7:40 153 (few minutes rest here as I said hasta to IT)
1600 7:01 151
1200 7:40 145
800 7:51 148
400 7:48 147
The original plan was just the 400-800-1200-800-400 pyramid, but you know me--I had to add to it under the idea of "I race long distances". But at the halfway point I realized this was better filed under the "lotsa of planning, but little thinking" heading. Because at the halfway point I was approaching 5 miles!!
I woke up to light rain, and the forecast showed a green blob of rain moving in from the east. Yes, the east. It was like watching the weather radar in reverse. Regardless of rain, I was running. Besides, it was only 68F out! In July!
DK and IT joined, not for the full distance but for most of it. DK ran with me through the first half of the first mile--great conversation and a great pace! I missed him for the rest of the workout. After seeing the sprinklers kick in at the track, we got to talking about water conservation methods. You might think that's boring and perhaps in any other setting it could be. But not not here--the distraction was great! Yet at the same time, he won't be there in a race to keep my mind going, and that's what I worked on in the last sets--mental focus.
It's interesting to see how pace and HR do or don't change after a rest interval. But I'm not sure what to make of it.
Pyramid workout:
Interval Pace Ave HR
400 6:48 134bpm
800 7:13 142
1200 6:53 150
1600 7:40 153 (few minutes rest here as I said hasta to IT)
1600 7:01 151
1200 7:40 145
800 7:51 148
400 7:48 147
The original plan was just the 400-800-1200-800-400 pyramid, but you know me--I had to add to it under the idea of "I race long distances". But at the halfway point I realized this was better filed under the "lotsa of planning, but little thinking" heading. Because at the halfway point I was approaching 5 miles!!
I woke up to light rain, and the forecast showed a green blob of rain moving in from the east. Yes, the east. It was like watching the weather radar in reverse. Regardless of rain, I was running. Besides, it was only 68F out! In July!
DK and IT joined, not for the full distance but for most of it. DK ran with me through the first half of the first mile--great conversation and a great pace! I missed him for the rest of the workout. After seeing the sprinklers kick in at the track, we got to talking about water conservation methods. You might think that's boring and perhaps in any other setting it could be. But not not here--the distraction was great! Yet at the same time, he won't be there in a race to keep my mind going, and that's what I worked on in the last sets--mental focus.
It's interesting to see how pace and HR do or don't change after a rest interval. But I'm not sure what to make of it.
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