NOTHING!
Nothing today but walking the dog. Still tired and achy, but less so. I'm tempted to try a trainer ride tomorrow.
Why am I typing a post about nothing? LOL. Maybe because I'm still so happy, still euphoric, and still smiling. Especially when I hear my name was announced on the radio back home!!
Tuesday, May 13, 2014
Monday, May 12, 2014
Evolve Swim: Happily Fatigued
SWIM somewhere just under an hour, 1700y
To my surprise I was able to wake up this morning and make it to the swim. But once I got to the swim, I found I didn't have much in the way of energy! After just 50y I was gasping for breath, and after 100 I needed to stop. SM let me use the pull buoy to rest my legs. I took her up on the offer about half way through.
The session was 500's, I did 300's for everyone else's 500. There was no need to rush, no need to overdo it, no need to keep up. I proved last week that my swimming is going just fine with that 500y PR. The goal right now is to modify the week to fit a goal of RECOVERY.
I'm feeling good, my legs are swollen and achy but no specific pains. My appetite is coming back, and my hydration is great. Today my body was in "water dump" phase - seems all that extra water from over the weekend is just being flushed out!
To my surprise I was able to wake up this morning and make it to the swim. But once I got to the swim, I found I didn't have much in the way of energy! After just 50y I was gasping for breath, and after 100 I needed to stop. SM let me use the pull buoy to rest my legs. I took her up on the offer about half way through.
The session was 500's, I did 300's for everyone else's 500. There was no need to rush, no need to overdo it, no need to keep up. I proved last week that my swimming is going just fine with that 500y PR. The goal right now is to modify the week to fit a goal of RECOVERY.
I'm feeling good, my legs are swollen and achy but no specific pains. My appetite is coming back, and my hydration is great. Today my body was in "water dump" phase - seems all that extra water from over the weekend is just being flushed out!
Saturday, May 10, 2014
Starved Rock Country Marathon Race Report
RUN 26.2 miles in 3:45:05!
27th/215 overall field
5th/99 females
1st/22 F35-39
WHOOOP A 21 MINUTE PR and THE PERFECT day for a race!
So much to say...where to begin?
My goals, starting with the bottom tier:
4. Finish
3. Sub 4
2. 3:45
1. Podium
1+. BQ (I didn't train for a BQ time of 3:40, but that's what dreams are for right?!)
Friday I rested - I didn't do the short run or commute to work. I had errands to run and a long drive home. My nutrition seemed random, but I stuck to my favorite pre-race of plain chicken breast and the sweet potato/protein batter stuff I've been using for the past year. By the end of the night, I wasn't at all hungry and probably ate too much. But hydration -- dammit! -- I got low on water I think and had to play some catch up in the evening.
Saturday morning - up and at it on time, everything was set out and ready to go. Coffee, more sweet potato/egg white stuff (threw some away, too much), and out the door! Dad gave me a ride to the race and thanks to some running-late-to-his-shift sheriff we had a minor detour to make into town. But otherwise a beautiful morning - cool, bright sunrise, clear, and calm. It was in the low 50's at the start. I was not nervous, but I was on edge a bit. This was a big test for me, and so I had some nerves about what the day held in store. The pre-race crowd was quiet, and it felt odd not knowing other athletes there. I'm glad Dad was there, it was calming to have someone to talk to :)
The pre-race music included U2's Where The Streets Have No Name (from 2012 CDA finish!) and Journey's Don't Stop Believin'! Yay! We lined up, had some minor delay from the course, and after much fussing with my laces and hat and shirt and all else -- we were off!!
My plan was to break the race into 4 segments. The report will follow that format.
Miles 1-7: We headed out of town and over the bridge, then out onto Rt 71. These first miles were flat and the most crowded. Soon enough we were out of town and it was QUIET. Sorta lonely too. But in the 2nd mile I met another runner who did MiTi last year! I chatted with another runner wearing a GoPro (I'm on YouTube!). And that was about it. To my surprise, my hips started to hurt in the first few miles. I'm not sure why. I was running 8:20 averages in this section. On time, but maybe a bit fast. The river was to the right - calm and shiny water that was almost unnoticed. The lilacs all smelled so wonderful on this stretch :)
Miles 7-12: The hills! But first past Lone Point Shelter where I used to bring books to read on the boat launch while in jr college. From this I picked the race song -- see below. Dimmick Hill was being called "Murder Hill" by the GoPro guy, and it was all of 0.4 miles long. And not too bad really, I was able to run the entire thing. I didn't lose much time at all, and before I knew it I was heading down the next hill. I could hear the waterfalls running along the roadway, I felt the wind cool me off in the down hills, I felt the pull of gravity on the uphills, it all felt so good. The hills into the SR Park then up and over the bridge all came and went, and after they were gone I missed them. Saw a few great signs around mile 8. "Run like a starving Indian is chasing you!" (potentially offensive, but funny!). And "There will come a day when you can no longer run. Today is not that day". Oh, a wonderful quote! Reminds me of Lord Of The Rings :)
Mile 12-13: Bonus segment -- as I came down the hill off the bridge I could hear COWBELL!! My family was at the bottom to cheer me on. I swung wide for a high-5 and took off on Dee Bennett.
Miles 13-20: Flat, flat, flat. In this segment my mind started to slow a bit (EAT MORE!) and I lost some time. But not much. I slowed to about 8:30-8:40 miles. I did a potty stop around 15, started pushing more nutrition (EFS every 45 mins), and drinking more. My hips by this point were really starting to hurt. Sometimes left, sometimes right, sometimes both. I wasn't sure of the cause, but I was reasonably sure it wasn't a specific injury, as the pain seemed to come and go. One theory was running on the cambered road, so I tried running the top then the bottom at times, but no luck in finding a pattern for it. Don't get me wrong, this was a pretty stretch of road! And I didn't suffer that much. But the battle of mind vs body started here, thankfully body won. I didn't walk except a few steps in the aid stations.
Miles 20-finish: Finally back into town! I'd hoped for more cheering, I got some, but not much. Thank you to all the people who came out - you all helped keep me going! I had my double-caff gel around mile 21 and thought back to my two previous road marathons in which I hit the wall around mile 22. No such this time around. My mind wanted to stop, by body didn't. If anything, I sped up! A volunteer around mile 24 said I was the 5th or 6th woman. WHAT?! I didn't buy it until another volunteer shortly after that said the same. WHAT!?!?! Don't tell me that -- I'll just get my HR all worked up over it!!
I wasn't familiar with the last 2-3 miles, I'd never been in this part of town before. I passed some wonderful old houses and another great sign: "Abe Ran Here". Really, I asked? And she answered: Yeah, for Senate!! LOL. I laughed so hard I nearly tripped and high-5'd her. Best sign!
By this point, my legs were wobbly and I was really worried about tripping. But SHUT UP LEGS and keep running. I'm back to 8:20 pace miles now and looking at every chance for where the finish would be along the last, long, and straight mile. I came up along another runner I'd chatted with in the 3rd segment. We cheered each other on before I lost him at an aid station. More, more, more --Where's The Finish Dammit?!
I was watching my time, 3:40 came and went, but 3:45 was still attainable. Push. More. GoGoGo!! And WOOHOO I did it!
I must have looked like hell after I stopped, finish line volunteers kept asking if I was OK. I'm thinking -- for the past 26 miles everyone's telling me how great I look, heck with this I'm going back out there! But I was wobbly, bent over, exhausted, and happy. It was only later that I learned I was indeed the 6th female and also the 1st in my division. [I moved up into 5th OA female after some bib problems were sorted out].
Recovery: I walked, drank water, ate a little, but didn't sit or rest and eat a meal until hours later. My hips still hurt, especially the left one, but I was mobile and still able to stay awake. I briefly napped with my feet up, kept pushing food down, and did pretty good the rest of the day. Smiling the whole time too :)
No regrets, nothing I'd change. Perfect day!
27th/215 overall field
5th/99 females
1st/22 F35-39
WHOOOP A 21 MINUTE PR and THE PERFECT day for a race!
So much to say...where to begin?
My goals, starting with the bottom tier:
4. Finish
3. Sub 4
2. 3:45
1. Podium
1+. BQ (I didn't train for a BQ time of 3:40, but that's what dreams are for right?!)
Friday I rested - I didn't do the short run or commute to work. I had errands to run and a long drive home. My nutrition seemed random, but I stuck to my favorite pre-race of plain chicken breast and the sweet potato/protein batter stuff I've been using for the past year. By the end of the night, I wasn't at all hungry and probably ate too much. But hydration -- dammit! -- I got low on water I think and had to play some catch up in the evening.
Saturday morning - up and at it on time, everything was set out and ready to go. Coffee, more sweet potato/egg white stuff (threw some away, too much), and out the door! Dad gave me a ride to the race and thanks to some running-late-to-his-shift sheriff we had a minor detour to make into town. But otherwise a beautiful morning - cool, bright sunrise, clear, and calm. It was in the low 50's at the start. I was not nervous, but I was on edge a bit. This was a big test for me, and so I had some nerves about what the day held in store. The pre-race crowd was quiet, and it felt odd not knowing other athletes there. I'm glad Dad was there, it was calming to have someone to talk to :)
The pre-race music included U2's Where The Streets Have No Name (from 2012 CDA finish!) and Journey's Don't Stop Believin'! Yay! We lined up, had some minor delay from the course, and after much fussing with my laces and hat and shirt and all else -- we were off!!
My plan was to break the race into 4 segments. The report will follow that format.
Miles 1-7: We headed out of town and over the bridge, then out onto Rt 71. These first miles were flat and the most crowded. Soon enough we were out of town and it was QUIET. Sorta lonely too. But in the 2nd mile I met another runner who did MiTi last year! I chatted with another runner wearing a GoPro (I'm on YouTube!). And that was about it. To my surprise, my hips started to hurt in the first few miles. I'm not sure why. I was running 8:20 averages in this section. On time, but maybe a bit fast. The river was to the right - calm and shiny water that was almost unnoticed. The lilacs all smelled so wonderful on this stretch :)
Miles 7-12: The hills! But first past Lone Point Shelter where I used to bring books to read on the boat launch while in jr college. From this I picked the race song -- see below. Dimmick Hill was being called "Murder Hill" by the GoPro guy, and it was all of 0.4 miles long. And not too bad really, I was able to run the entire thing. I didn't lose much time at all, and before I knew it I was heading down the next hill. I could hear the waterfalls running along the roadway, I felt the wind cool me off in the down hills, I felt the pull of gravity on the uphills, it all felt so good. The hills into the SR Park then up and over the bridge all came and went, and after they were gone I missed them. Saw a few great signs around mile 8. "Run like a starving Indian is chasing you!" (potentially offensive, but funny!). And "There will come a day when you can no longer run. Today is not that day". Oh, a wonderful quote! Reminds me of Lord Of The Rings :)
Mile 12-13: Bonus segment -- as I came down the hill off the bridge I could hear COWBELL!! My family was at the bottom to cheer me on. I swung wide for a high-5 and took off on Dee Bennett.
Miles 13-20: Flat, flat, flat. In this segment my mind started to slow a bit (EAT MORE!) and I lost some time. But not much. I slowed to about 8:30-8:40 miles. I did a potty stop around 15, started pushing more nutrition (EFS every 45 mins), and drinking more. My hips by this point were really starting to hurt. Sometimes left, sometimes right, sometimes both. I wasn't sure of the cause, but I was reasonably sure it wasn't a specific injury, as the pain seemed to come and go. One theory was running on the cambered road, so I tried running the top then the bottom at times, but no luck in finding a pattern for it. Don't get me wrong, this was a pretty stretch of road! And I didn't suffer that much. But the battle of mind vs body started here, thankfully body won. I didn't walk except a few steps in the aid stations.
Miles 20-finish: Finally back into town! I'd hoped for more cheering, I got some, but not much. Thank you to all the people who came out - you all helped keep me going! I had my double-caff gel around mile 21 and thought back to my two previous road marathons in which I hit the wall around mile 22. No such this time around. My mind wanted to stop, by body didn't. If anything, I sped up! A volunteer around mile 24 said I was the 5th or 6th woman. WHAT?! I didn't buy it until another volunteer shortly after that said the same. WHAT!?!?! Don't tell me that -- I'll just get my HR all worked up over it!!
I wasn't familiar with the last 2-3 miles, I'd never been in this part of town before. I passed some wonderful old houses and another great sign: "Abe Ran Here". Really, I asked? And she answered: Yeah, for Senate!! LOL. I laughed so hard I nearly tripped and high-5'd her. Best sign!
By this point, my legs were wobbly and I was really worried about tripping. But SHUT UP LEGS and keep running. I'm back to 8:20 pace miles now and looking at every chance for where the finish would be along the last, long, and straight mile. I came up along another runner I'd chatted with in the 3rd segment. We cheered each other on before I lost him at an aid station. More, more, more --Where's The Finish Dammit?!
I was watching my time, 3:40 came and went, but 3:45 was still attainable. Push. More. GoGoGo!! And WOOHOO I did it!
I must have looked like hell after I stopped, finish line volunteers kept asking if I was OK. I'm thinking -- for the past 26 miles everyone's telling me how great I look, heck with this I'm going back out there! But I was wobbly, bent over, exhausted, and happy. It was only later that I learned I was indeed the 6th female and also the 1st in my division. [I moved up into 5th OA female after some bib problems were sorted out].
Recovery: I walked, drank water, ate a little, but didn't sit or rest and eat a meal until hours later. My hips still hurt, especially the left one, but I was mobile and still able to stay awake. I briefly napped with my feet up, kept pushing food down, and did pretty good the rest of the day. Smiling the whole time too :)
No regrets, nothing I'd change. Perfect day!
Thursday, May 8, 2014
Ketchup on Sleep
RUN
SWIM
COMMUTE 6 miles
The run and swim were planned, but I think I'm skipping them. Too many errands before tomorrow, and I'm finally feeling the benefits of tapering. I went to bed earlier last night and turned off all alarms so I'd sleep in. I was getting short on sleep, cumulative from traveling and the last few nights of being off schedule.
So I slept from 9pm to 6am, with a brief wake-up around 2am. Ahhhh, I do feel much better today! On the ride into work, I had a Beavis moment where I was saying "I need taper for my bunghole". LOL.
SWIM
COMMUTE 6 miles
The run and swim were planned, but I think I'm skipping them. Too many errands before tomorrow, and I'm finally feeling the benefits of tapering. I went to bed earlier last night and turned off all alarms so I'd sleep in. I was getting short on sleep, cumulative from traveling and the last few nights of being off schedule.
So I slept from 9pm to 6am, with a brief wake-up around 2am. Ahhhh, I do feel much better today! On the ride into work, I had a Beavis moment where I was saying "I need taper for my bunghole". LOL.
Wednesday, May 7, 2014
Evolve My Swim: 500y PR!!!!!!!!!!!!
BIKE 1hr and 17.5 miles, some intervals at 75%
SWIM 1hr and 2400y, with a 500y TT in 9:17
COMMUTE 6 miles
The bike was boring, so Ima gonna skip talking about it.
I wanna talk about the swim! So I'm still feeling tired and sluggish, and I had yet another morning of falling off my schedule. At least I got to the bike at a decent time, but I was running an hour later than planned. I bike to work, got a few things done, then headed to the pool. Due to the schedule change-up, my nutrition was out of whack and my stomach was growling. I knew the fuel was on-board, but that empty feeling still isn't pleasant.
Today's plan was to make up for Monday's missed Evolve swim. I've heard that everyone improved on their 500y TT time from late March and I had a feeling I was the only swimmer left to report in. So I used the workout SM sent me with some mods. My WU was a 400, I alternated swim-pull-swim-pull using each 100 to try to figure out what about the pull I need to bring into my swim, since my pull is so much better. Then 4x50 as drill/swim. I did 2 as getting my butt-higher and 2 as eyes-up. Ironically the eyes-up swim means butt-down. Then 4x50 fast.
Now for the TT! I'm still not terribly fired up or feeling sparky for this. But in the last few laps of the WU, I heard a song from JM's Savageman workout CD, I knew the song but not the singer, title, or most of the lyrics. But it goes "hey, don't write yourself off yet, it's only in your head you feel this down...just do your best, do everything you can..." Perfect song! (I also heard that stupid "So Happy" song that I hate, I'm so sick of hearing that song, so that's not going into the songlist!). My goal here is to beat my previous time of 10:25 and maybe get a sub-10 500y time.
Push off and start the clock! I'm terribly mindful of counting the laps, fearing that if the time was way unexpected I'd blame a skipped or added lap. The first 5 slide right by, and although I debate getting a split time, I don't. A problem recently in my longer intervals is that I do positive splits -- slowing down as the set gets longer. I'm less focused, my form falls off, and I can notably feel the slowing pace. Not today, I'm rocking the laps, boom boom boom.
So when I finish and see the time of 9:17:85 -- I don't believe it! I skipped a lap!?!? No, I counted! But...but...a WHOLE MINUTE? One way to test this, I need to do another 100 at the same pace right now. Off I go. I mess up the turns, I'm so distracted and doing the mental math.
I did the 100y in 1:48?! WTH?!?!?!? SERIOUSLY!?! No way I miscounted, so the time above is REAL. I took 1:08 off my 500 time, it works out to a 1:51 pace for the 100y!!! HOLY CRAP.
The rest of the swim felt messy, I was smiling and sluggy at the same time. But I got it done and scooted back to work.
OMG!! Now I'm planning out a sub-9! Flip turns alone might help there :)
SWIM 1hr and 2400y, with a 500y TT in 9:17
COMMUTE 6 miles
The bike was boring, so Ima gonna skip talking about it.
I wanna talk about the swim! So I'm still feeling tired and sluggish, and I had yet another morning of falling off my schedule. At least I got to the bike at a decent time, but I was running an hour later than planned. I bike to work, got a few things done, then headed to the pool. Due to the schedule change-up, my nutrition was out of whack and my stomach was growling. I knew the fuel was on-board, but that empty feeling still isn't pleasant.
Today's plan was to make up for Monday's missed Evolve swim. I've heard that everyone improved on their 500y TT time from late March and I had a feeling I was the only swimmer left to report in. So I used the workout SM sent me with some mods. My WU was a 400, I alternated swim-pull-swim-pull using each 100 to try to figure out what about the pull I need to bring into my swim, since my pull is so much better. Then 4x50 as drill/swim. I did 2 as getting my butt-higher and 2 as eyes-up. Ironically the eyes-up swim means butt-down. Then 4x50 fast.
Now for the TT! I'm still not terribly fired up or feeling sparky for this. But in the last few laps of the WU, I heard a song from JM's Savageman workout CD, I knew the song but not the singer, title, or most of the lyrics. But it goes "hey, don't write yourself off yet, it's only in your head you feel this down...just do your best, do everything you can..." Perfect song! (I also heard that stupid "So Happy" song that I hate, I'm so sick of hearing that song, so that's not going into the songlist!). My goal here is to beat my previous time of 10:25 and maybe get a sub-10 500y time.
Push off and start the clock! I'm terribly mindful of counting the laps, fearing that if the time was way unexpected I'd blame a skipped or added lap. The first 5 slide right by, and although I debate getting a split time, I don't. A problem recently in my longer intervals is that I do positive splits -- slowing down as the set gets longer. I'm less focused, my form falls off, and I can notably feel the slowing pace. Not today, I'm rocking the laps, boom boom boom.
So when I finish and see the time of 9:17:85 -- I don't believe it! I skipped a lap!?!? No, I counted! But...but...a WHOLE MINUTE? One way to test this, I need to do another 100 at the same pace right now. Off I go. I mess up the turns, I'm so distracted and doing the mental math.
I did the 100y in 1:48?! WTH?!?!?!? SERIOUSLY!?! No way I miscounted, so the time above is REAL. I took 1:08 off my 500 time, it works out to a 1:51 pace for the 100y!!! HOLY CRAP.
The rest of the swim felt messy, I was smiling and sluggy at the same time. But I got it done and scooted back to work.
OMG!! Now I'm planning out a sub-9! Flip turns alone might help there :)
Tuesday, May 6, 2014
Tuesday TwoADay
RUN 5 miles in 44 mins, middle miles at race pace
BIKE 16.5 miles in 60 mins, afternoon and ez
BIKE 16.5 miles in 60 mins, afternoon and ez
COMMUTE 6 miles bike
This was a messed-up morning in the end, I did the run in the am then the bike in the pm. I had plans to do the bike first, then the bike on the way to work, then the bike over lunch, then the bike on the way home...then I ended up doing it indoors later in the evening. I started at 730pm!
I'm not feeling all that great, guess I'm still recovering from the travels. I only have a few more days to recover then get back on track! Marathon THIS Saturday!
My energy, willpower, and spark are low. Kinda worrying, but at least I didn't get my usual TAD stomach upset!
Sunday, May 4, 2014
Ketchup Post
Been traveling!
Weds BIKE 26 mi and 90 mins. Didn't write it down, and can't remember!
Thurs traveling
Fri DAY OFF
Sat RUN 8.5 miles in about 8.5 miles and 90 mins
Sun traveling
Talk about a forced taper! I'll focus on Fri and Sat.
I was going to run Friday, but realized I was very dehydrated and opted for Saturday. Bad me for getting dehydrated! But my morning plans also messed up by getting too focused on my foods for the day, cutting veggies, and prepping stuff so we wouldn't have a repeat of the previous night's 'late to bed because dinner wasn't ready problem'.
Saturday went like planned. Up, prep, and out. The first mile was a steep, rutted, gravely downhill, best done at a cautious walk! I didn't bring my garmin so I was winging it. I did however have a planned route on a local trail that turned out to be blocked, not only by a closed gate but also by at least 4 signs warning me to not trespass or enter without a permit.
Well, the highway doesn't need a permit! So I ran along that, out-n-backed to a neighbors house, back to the highway for an out-n-back, then onto the gravel fire road at the bottom of the first hill. Finally the run got pretty (see picture)! Out n back there, then up the hill to home.
Felt REALLY good! And warm :)
Later that day I had another tummy pain event. Lied down for 15 mins, gone. WTH?
Weds BIKE 26 mi and 90 mins. Didn't write it down, and can't remember!
Thurs traveling
Fri DAY OFF
Sat RUN 8.5 miles in about 8.5 miles and 90 mins
Sun traveling
Talk about a forced taper! I'll focus on Fri and Sat.
I was going to run Friday, but realized I was very dehydrated and opted for Saturday. Bad me for getting dehydrated! But my morning plans also messed up by getting too focused on my foods for the day, cutting veggies, and prepping stuff so we wouldn't have a repeat of the previous night's 'late to bed because dinner wasn't ready problem'.
Saturday went like planned. Up, prep, and out. The first mile was a steep, rutted, gravely downhill, best done at a cautious walk! I didn't bring my garmin so I was winging it. I did however have a planned route on a local trail that turned out to be blocked, not only by a closed gate but also by at least 4 signs warning me to not trespass or enter without a permit.
Well, the highway doesn't need a permit! So I ran along that, out-n-backed to a neighbors house, back to the highway for an out-n-back, then onto the gravel fire road at the bottom of the first hill. Finally the run got pretty (see picture)! Out n back there, then up the hill to home.
Felt REALLY good! And warm :)
Later that day I had another tummy pain event. Lied down for 15 mins, gone. WTH?
Subscribe to:
Posts (Atom)