SWIM 1500y in 35 mins, 2x[3x150] varying 150's
The plan called for 4x but I did what I had time for. It's DH's last day off in a 2 week rest, so I offered a plan of going to the gym then the City Diner for brekkie. I'm feeling awesome so far all morning! Is it those magical energy shakes!? ;)
Tomorrow I'm planning a long bike ride, I feel like I'm behind on my bike distances. I was going to run with TV, but plans keep changing at home. With DH at work, and the Potosi swim race on Sunday, and stuff to do, I'm crunched a bit. So the plan for now is see what (if any) contractors want or need access tomorrow morning, then head out for a solo long ride.
My plan for this year was to alternate group and solo rides. Both have pros and cons, and usually I tend towards group rides. But races aren't group rides! I need to practice my own pace and motivating. Hence a long solo ride tomorrow. I've already turned down a hills fest with LC, but it was "only" 50 miles long. I need more miles , butI don't need hills.
I got to wondering at what point in previous years I've started aiming for century distances. The easiest comparison is IMWI 2010, which was only 2 weeks later in the year than MiTi. So I pulled out the printed blog book and started looking for my "where was I at 4 years ago" answers. I couldn't find the exact week because I was calculating wrong...but in my brief summary I was surprised, somewhat disappointed too. I found a 1 mile TT test coming in around 6:30. That I was running the Thursday group runs at about the same pace now (huge difference though in effort, in 2010 I was writing about lots of effort and fatigue to hit that pace), and a lot of missed swims.
I had to do some more advanced (web) calculating this morning to find the week in question. Turns out "now" for 2010 was around June 24th. I had just raced Kansas, recovered, then went home for a weekend, so it won't be too easy to draw parallels, but I'll find what I can. So where was I?
I was thinking that I was a more efficient runner at a faster pace. The next Thursday I did a PR paced loop of the park: 12.4 miles in 1:40! A few days after that I rode 110 miles, my first 100+ ride, on July 3rd.
Should I take this to mean that in the next week or so I should be doing a century? So far this year I've been doing only 50-65 milers. Yes most certainly I need to bump it up! But not too fast, er, too soon I mean. Go as fast as you can! But not too quickly! ;)
And just as importantly, I need to start nailing my bike nutrition. This is week 3 of 9 in the Build phase, by now I should have things in place but judging by last weekend my bike nutrition is still weak. And not surprisingly, I was voicing similar concerns 4 years ago!
Friday, June 6, 2014
Thursday, June 5, 2014
Finally got the swim done!
RUN 10.3 miles in 1:26, 8:25m/m pace
SWIM 2900y in 76 mins, 3x600 steady
Another gorgeous morning! Cool, cloudy, humid, and calm. IT and LC were the only other runners, so it was quiet in that way too. The only issue was some woman on a bike who scolded us for running on the paved path. I hate to admit I yelled back at her. But I did.
I finished the last few miles on my own, the group did an 8:21 and I did an 8:27 on my own. That included a gradual slowdown as I got closer to the parking lot. I felt really good today, probably helped that I took in a gel at the end of the group run. My mental focus and energy stayed more even.
Unlike last week, today I made it to the pool! And with good energy! I sipped my stage 3 drink on the way there, wanting some sugar but not much. I get to the pool already later than I wanted to only to have a nice lady in the next lane start talking. And talking. And talking...15 some minutes later of her talking about her house, taxes, job, job hunting, family...she was looking more at the ceiling than at me so I guess between my goggles and the ceiling she never picked up that I wasn't all that interested. I hate to admit that I was ignoring most of what she said. But I did.
So by the time I got going my momentum had eased a bit and it took a few laps to get it back. And once I did I was sharing the lane with a guy swimming uber slow and a woman with a wild kick. I just rolled with it, waited when I needed to and passed when I could. I finished the last few 100's alone and pretty dependent on the pull buoy to rest my sore hip. If I had known I was so close to 3000 yards I would have done another 100! As it was, I cut the last 400y off the workout due to time and energy.
Feels good to have this all done for the day! And as a followup, no signs yet of a repeat of yesterday's pains. So far, so good. I stuck to a protein smoothie for the first 2 hrs, then had lunch. For the record:
430 up: coffee, egg white, sweet potato
6-7: run, then a gel
7-730: finish run, water
730-8: sip stage 3 smoothie of fruit, maltodextrin, BCAA, and salts
940-1030: finish swim, keep sipping smoothie
11: start stage 4 smoothie of beet, carrot, apple, cucumber, protein powder, salts.
SWIM 2900y in 76 mins, 3x600 steady
Another gorgeous morning! Cool, cloudy, humid, and calm. IT and LC were the only other runners, so it was quiet in that way too. The only issue was some woman on a bike who scolded us for running on the paved path. I hate to admit I yelled back at her. But I did.
I finished the last few miles on my own, the group did an 8:21 and I did an 8:27 on my own. That included a gradual slowdown as I got closer to the parking lot. I felt really good today, probably helped that I took in a gel at the end of the group run. My mental focus and energy stayed more even.
Unlike last week, today I made it to the pool! And with good energy! I sipped my stage 3 drink on the way there, wanting some sugar but not much. I get to the pool already later than I wanted to only to have a nice lady in the next lane start talking. And talking. And talking...15 some minutes later of her talking about her house, taxes, job, job hunting, family...she was looking more at the ceiling than at me so I guess between my goggles and the ceiling she never picked up that I wasn't all that interested. I hate to admit that I was ignoring most of what she said. But I did.
So by the time I got going my momentum had eased a bit and it took a few laps to get it back. And once I did I was sharing the lane with a guy swimming uber slow and a woman with a wild kick. I just rolled with it, waited when I needed to and passed when I could. I finished the last few 100's alone and pretty dependent on the pull buoy to rest my sore hip. If I had known I was so close to 3000 yards I would have done another 100! As it was, I cut the last 400y off the workout due to time and energy.
Feels good to have this all done for the day! And as a followup, no signs yet of a repeat of yesterday's pains. So far, so good. I stuck to a protein smoothie for the first 2 hrs, then had lunch. For the record:
430 up: coffee, egg white, sweet potato
6-7: run, then a gel
7-730: finish run, water
730-8: sip stage 3 smoothie of fruit, maltodextrin, BCAA, and salts
940-1030: finish swim, keep sipping smoothie
11: start stage 4 smoothie of beet, carrot, apple, cucumber, protein powder, salts.
Wednesday, June 4, 2014
2x20 mins hard, then a hard day follows
BIKE 1hr 20 mins, about 23.5 miles with a 2x20 min "hard"
SWIM wasgonna...
More rain! Had lots of it lately but I'd been lucky in that I was able to still get stuff done around it. But today it rained in the morning, so I did this ride indoors. Probably better this way anyway, hard to do a solid 20 minutes in town.
I dug out my Stargate DVD set and started watching season 8. I don't know where I left off, what...two years ago now? Anyway...
The ride was good, and the plan was to swim in the afternoon. But my 11am my tummy started hurting again. By 1pm I was hiding in the bathroom again to wait it out. Twenty mins later I'm OK! What did I eat? Before was a sweet potato, some melon, some egg white...and I thought it was too much even before the ride. Afterwards it was my Stage 3 smoothie, followed by some kabocha and ghee and egg. I ate this in sort of a hurry and sort of right after the ride. It's gotta be the food before/after a hard workout. I've tested "fasted" training, so I know I don't need to eat so much before hand! And I know I can wait a bit before eating afterwards. I think this is the focus for fixing this issue.
And it came back later in the day, I ended up leaving work early due to the pain and desire to just hide somewhere. Gotta fix this!
SWIM wasgonna...
More rain! Had lots of it lately but I'd been lucky in that I was able to still get stuff done around it. But today it rained in the morning, so I did this ride indoors. Probably better this way anyway, hard to do a solid 20 minutes in town.
I dug out my Stargate DVD set and started watching season 8. I don't know where I left off, what...two years ago now? Anyway...
The ride was good, and the plan was to swim in the afternoon. But my 11am my tummy started hurting again. By 1pm I was hiding in the bathroom again to wait it out. Twenty mins later I'm OK! What did I eat? Before was a sweet potato, some melon, some egg white...and I thought it was too much even before the ride. Afterwards it was my Stage 3 smoothie, followed by some kabocha and ghee and egg. I ate this in sort of a hurry and sort of right after the ride. It's gotta be the food before/after a hard workout. I've tested "fasted" training, so I know I don't need to eat so much before hand! And I know I can wait a bit before eating afterwards. I think this is the focus for fixing this issue.
And it came back later in the day, I ended up leaving work early due to the pain and desire to just hide somewhere. Gotta fix this!
Tuesday, June 3, 2014
Speedy morning!
RUN 8.1 miles in 67 mins, 2x (3x1000) descending within each set
BIKE 17 miles in 67 mins, commute with extra
COMMUTE home 3 miles
Today's run was 2x 3x1000 (200) and 1200 rest between sets. Within each set, aim for descending times -- I think the plan said 88%, 90%, 92% then 90%, 92%, 94% or something along those lines. I did the first 3 1000's in the normal track direction and clocked them at 4:14, 4:05, 4:06. Calculators say a 6:34 pace for those. The second 3 1000's I did in the opposite direction and in lanes 3 and 4, so not as accurate, but I still went by time: 4:25, 4:26, 4:29. So much for descending.
Ran into MK and BE at the track, lost a few mins talking to BE about the upcoming Potosi swim. He's doing it too!
It's funny how when doing intervals like this you know you don't want to do them, but you also know they're good for you, and you know even more that you won't stop doing them. But there are times you sit the fence balanced between 'want to' and 'will do', and it feels like you could tip either way. Especially in the last intervals! But I don't stop.
The ride was beautiful, there was a moment in TGP in which white flowers were scattered under a tree, more flowers were still falling, and the sunlight dappled through the trees. Reminded me of the scene in LOTR when Sam and Frodo see the Simbelmyne flowers :)
I also though I should write a haiku for Sunday's tailwind. Working on it!
I did the stage 3 and stage 4 planning today, and in doing so skipped brekkie!
Stage 3: quart of strawberries, some beet, salt -- about 30 mins after the ride
Stage 4: beet, cucumber, apple, BCAA, protein powder, salt smoothie -- about 2 hrs after the ride, sipped over an hour or so, finished around 11:30.
Problem was I lost all momentum sitting in a meeting. Then I had zero appetite until 12:30 when I was ravenous. Not as springy as yesterday.
BIKE 17 miles in 67 mins, commute with extra
COMMUTE home 3 miles
Today's run was 2x 3x1000 (200) and 1200 rest between sets. Within each set, aim for descending times -- I think the plan said 88%, 90%, 92% then 90%, 92%, 94% or something along those lines. I did the first 3 1000's in the normal track direction and clocked them at 4:14, 4:05, 4:06. Calculators say a 6:34 pace for those. The second 3 1000's I did in the opposite direction and in lanes 3 and 4, so not as accurate, but I still went by time: 4:25, 4:26, 4:29. So much for descending.
Ran into MK and BE at the track, lost a few mins talking to BE about the upcoming Potosi swim. He's doing it too!
It's funny how when doing intervals like this you know you don't want to do them, but you also know they're good for you, and you know even more that you won't stop doing them. But there are times you sit the fence balanced between 'want to' and 'will do', and it feels like you could tip either way. Especially in the last intervals! But I don't stop.
The ride was beautiful, there was a moment in TGP in which white flowers were scattered under a tree, more flowers were still falling, and the sunlight dappled through the trees. Reminded me of the scene in LOTR when Sam and Frodo see the Simbelmyne flowers :)
I also though I should write a haiku for Sunday's tailwind. Working on it!
I did the stage 3 and stage 4 planning today, and in doing so skipped brekkie!
Stage 3: quart of strawberries, some beet, salt -- about 30 mins after the ride
Stage 4: beet, cucumber, apple, BCAA, protein powder, salt smoothie -- about 2 hrs after the ride, sipped over an hour or so, finished around 11:30.
Problem was I lost all momentum sitting in a meeting. Then I had zero appetite until 12:30 when I was ravenous. Not as springy as yesterday.
Monday, June 2, 2014
Evolve swim, paddles and buoy
SWIM 2300y in 1 hr
NK said 2500, I'm not sure about that :)
I woke up feeling great and springy, a feeling that lasted all day. As if the near half iron didn't happen yesterday but rather a few days ago. Was it my magical recovery meals yesterday?!
TH wasn't there today, just me TD, PT, and DC. TD still lapping me, but I'm working on it! Sets today of 300-200-100 descending, then 100-200-300 with paddles and buoys holding the same pace. Probably the most paddling I've ever done in a day. And I'm not sure like I expected to be. My magical recovery meal? ;)
Also good today was meeting my new PCP. We bonded over race stories. And he reminded me that I've been meaning to try a beet smoothie. If I thought yesterday's recovery was magic, wait until tomorrow! Ima pee RED!!!!!
NK said 2500, I'm not sure about that :)
I woke up feeling great and springy, a feeling that lasted all day. As if the near half iron didn't happen yesterday but rather a few days ago. Was it my magical recovery meals yesterday?!
TH wasn't there today, just me TD, PT, and DC. TD still lapping me, but I'm working on it! Sets today of 300-200-100 descending, then 100-200-300 with paddles and buoys holding the same pace. Probably the most paddling I've ever done in a day. And I'm not sure like I expected to be. My magical recovery meal? ;)
Also good today was meeting my new PCP. We bonded over race stories. And he reminded me that I've been meaning to try a beet smoothie. If I thought yesterday's recovery was magic, wait until tomorrow! Ima pee RED!!!!!
Sunday, June 1, 2014
Innsbrook triathlon training day
SWIM 1.2 miles in ~40 mins
BIKE 54 miles in 3:14
RUN 3 miles in 29 mins
IT'S JUNE!!
Ha, another 10 miles and it could have been the Innsbrook half! But I certainly did NOT have another 10 miles in me.
This is such an amazing opportunity, even the long drive can't damper this. Outdoor training in a new and challenging venue! OWS that's NOT at NT!
I tested the sleeveless suit again. It fits good until I fill it with water. And I chafe under the arms. Still tight top to bottom but it's working. I didn't go out hard for the swim, just stayed calm and easy. I'd like to think that in my upcoming half iron I can do the swim under 40 mins. This swim was not the most perfect distance and time measurement, but it makes me hopeful.
The bike was 2 loops of the QMax course. Just me and G on the 2nd loop. It was hills or headwind the whole way. The brief moments of silent, floating, effortless tailwind were all on the flats! But I love a good hill and Innsbrook has many to chose from. The ride was great, TD was struggling with her gears, DC and RM, kept dropping us, and G intervaled back and forth like usual. Strong group, lots of support and speed.
I ran first towards a porta-potty (first time I pee'd since the swim, NOT GOOD). One the way I came across a doe with two babies, they stopped in the middle of the road and needed help moving aside. Thankfully a car came up behind me, and even cooler it was someone with a RoadID and Mdot sticker :) I almost ditched the run at 1 mile, then almost ditched again at 2.75 miles, but I pushed to 3. I was having some abdominal pains, not really a gut cramp, more like diaphragm? Either way, I realized it was one of those crucible moments -- what would I do in a race? Keep running? So I did, miserable as it was. Not sure what set this off. Where the powerbars too solid? Dehydrated?
I was surprised in packing for this ride that I've forgotten my iron distance nutrition plan?! Did I write this down anywhere? So here's what I did: 100 calories of Infinit and 150 calories of Powerbar per hour. The goal was 200-250/hour. Well I made a lot of changes to day here they all are for future reference.
Instead of a big carby brekkie I did 2 eggs and sweet potato to avoid the carb crash since there was 2-3hrs between the meal and swim. PDA breaks this up into 4 stages:
1. Immed before swim: half a powerbar
1. Immed before bike: other half of powerbar
2. In bike 300 calories of infinit and another powerbar
2. In run nothing but water
3. 30 min recovery: melon and strawberry smoothie, BCAAs, salts, extra maltodextrin, about 300 calories
4. puree of big apple, pumpkin puree, salts, protein powder, about 500 calories
I had lost energy by the run, coulda eaten a gel but I didn't think it would absorb by the end of the run to make a difference. The stage 3 went down OK (and this one tasted better than yesterdays) and I started on stage 4 about 45 mins after run. It was NOT satisfying. So I ate that around 3-3:30 and didn't get home until 4:30 or 5. By then I was FAMISHED, not doing well, losing focus. So I needed another real meal, or more calories?
On the plus side, I felt great the rest of the night! Ate sushi!!
BIKE 54 miles in 3:14
RUN 3 miles in 29 mins
IT'S JUNE!!
Ha, another 10 miles and it could have been the Innsbrook half! But I certainly did NOT have another 10 miles in me.
This is such an amazing opportunity, even the long drive can't damper this. Outdoor training in a new and challenging venue! OWS that's NOT at NT!
I tested the sleeveless suit again. It fits good until I fill it with water. And I chafe under the arms. Still tight top to bottom but it's working. I didn't go out hard for the swim, just stayed calm and easy. I'd like to think that in my upcoming half iron I can do the swim under 40 mins. This swim was not the most perfect distance and time measurement, but it makes me hopeful.
The bike was 2 loops of the QMax course. Just me and G on the 2nd loop. It was hills or headwind the whole way. The brief moments of silent, floating, effortless tailwind were all on the flats! But I love a good hill and Innsbrook has many to chose from. The ride was great, TD was struggling with her gears, DC and RM, kept dropping us, and G intervaled back and forth like usual. Strong group, lots of support and speed.
I ran first towards a porta-potty (first time I pee'd since the swim, NOT GOOD). One the way I came across a doe with two babies, they stopped in the middle of the road and needed help moving aside. Thankfully a car came up behind me, and even cooler it was someone with a RoadID and Mdot sticker :) I almost ditched the run at 1 mile, then almost ditched again at 2.75 miles, but I pushed to 3. I was having some abdominal pains, not really a gut cramp, more like diaphragm? Either way, I realized it was one of those crucible moments -- what would I do in a race? Keep running? So I did, miserable as it was. Not sure what set this off. Where the powerbars too solid? Dehydrated?
I was surprised in packing for this ride that I've forgotten my iron distance nutrition plan?! Did I write this down anywhere? So here's what I did: 100 calories of Infinit and 150 calories of Powerbar per hour. The goal was 200-250/hour. Well I made a lot of changes to day here they all are for future reference.
Instead of a big carby brekkie I did 2 eggs and sweet potato to avoid the carb crash since there was 2-3hrs between the meal and swim. PDA breaks this up into 4 stages:
1. Immed before swim: half a powerbar
1. Immed before bike: other half of powerbar
2. In bike 300 calories of infinit and another powerbar
2. In run nothing but water
3. 30 min recovery: melon and strawberry smoothie, BCAAs, salts, extra maltodextrin, about 300 calories
4. puree of big apple, pumpkin puree, salts, protein powder, about 500 calories
I had lost energy by the run, coulda eaten a gel but I didn't think it would absorb by the end of the run to make a difference. The stage 3 went down OK (and this one tasted better than yesterdays) and I started on stage 4 about 45 mins after run. It was NOT satisfying. So I ate that around 3-3:30 and didn't get home until 4:30 or 5. By then I was FAMISHED, not doing well, losing focus. So I needed another real meal, or more calories?
On the plus side, I felt great the rest of the night! Ate sushi!!
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