RUN 70 mins and 8 miles, track fartleks
BIKE 90 mins and 24 miles, TGP loops then commute
COMMUTE 3 miles home
Speedwork details:
2 times through: (1st time/2nd) Times shown, not pace or distance
1000 (4:18/4:19)
600 (2:30/2:36)
800 (3:32/3:29)
200 (:48/:46)
Goal was steady or faster 2nd time, not too bad! I reversed direction on the 2nd run-thru. Since the Garmin mis-measures, I went by time.
Gorgeous morning. Fresh fallen rain, clouds, cool temps. I'm surprised at how cool it is in the mornings for July! Pretty images of raindrops on our patio trees. Little puddles to splash in. Great smell in the air. There was a green dragonfly on the track, just sitting there. Pretty.
T&J were at the track today, haven't seen them since last summer. No BE though for later, so the workout was just me. After yesterday's fatigue, you'd think I'd really suffer a workout like today, but no, instead I bounce right into it. It takes more mental effort maybe, but I do it. In the last intervals, I was talking outloud: head up, light feet, strong hips, lean forward, tight arms, lap the track baby. Don't think anyone heard, but who cares if they did.
The ride was laps around TGP, 30 mins then 5 min rest, repeat. Then I went back to house for my bag and rode in. I find myself fading on the "hills" in the park, they're not really even hills! Part of it is the lack of proper gear, the other part my legs. I just feel like I slow down too much before I crest the hill. Working on it.
Tuesday, July 8, 2014
Monday, July 7, 2014
Fah-tee-gay
SWIM nope, no lifeguard
DAY OFF!
COMMUTE 6 miles
Today was one of those days where I just wasn't really safe to leave the house. Yet I drove to WG for the non-swim, rode to/from work, and went to the mouse house. I made two potentially awful mistakes there, scary to think what would happen if I wasn't triple checking myself!!
I'm so tired, I don't even want to walk around. My arms are heavy. My eyelids droop. I forget the keycode to our garage, I lose track of something I want to tell DH, I forget things I need to get done. My mind is like swiss cheese.
I love it.
The group was going to meet at UCity pool for a late swim, but between needing a day off and having to help DH with groceries, it's better I didn't go. But I really need to put some quality pool time in! Only 46 days!
DAY OFF!
COMMUTE 6 miles
Today was one of those days where I just wasn't really safe to leave the house. Yet I drove to WG for the non-swim, rode to/from work, and went to the mouse house. I made two potentially awful mistakes there, scary to think what would happen if I wasn't triple checking myself!!
I'm so tired, I don't even want to walk around. My arms are heavy. My eyelids droop. I forget the keycode to our garage, I lose track of something I want to tell DH, I forget things I need to get done. My mind is like swiss cheese.
I love it.
The group was going to meet at UCity pool for a late swim, but between needing a day off and having to help DH with groceries, it's better I didn't go. But I really need to put some quality pool time in! Only 46 days!
Sunday, July 6, 2014
Broken Sammie
RUN 1:50 and 9.25 miles on trails in the morning
BIKE 1:00 and 17 miles afternoon, indoors
RUN 1:00 and 6.25 miles TGP, afternoon
The original plan was to do this all at once in Greensfelder, but TV's plans changed when he did longer runs earlier in the week. I was a little grumpy over this, I admit, not fair to him, and my fatigue from yesterday added to the fact that I made wrong turns twice on the way to the park to meet him didn't help. I wasn't much fun to run with, I'm afraid.
I felt tired, but noticed as I have been noticing quite often lately, that no matter how tired I seem I just keep going. How much of the fatigue is mental then? Probably most of it! I spent the morning stupid-tired and unimaginative. Clumsy. And short fused with myself over mistakes.
The trails we ran were new to me, all on the northern side of the park. One was paved most of the way!! Paved, steep, hills!?
Drove home, had a small lunch, then kept to my promise of finishing the goals but doing it as a two-a-day. I saw benefits in running in the heat of the afternoon (90F), getting my HR up twice, and simulating the late in the day ironman run.
It all worked out, and I was in a much better mood in the afternoon. Although still distracted, mindless, eating like a zombie, failing to nap, and loving the 18 hr week!
My swim has regressed something awful, due to a few things. I don't like it to begin with, I'm still nerved out about my DNF, and my pool time has dropped to only 2 swims this past week. FIX!
BIKE 1:00 and 17 miles afternoon, indoors
RUN 1:00 and 6.25 miles TGP, afternoon
The original plan was to do this all at once in Greensfelder, but TV's plans changed when he did longer runs earlier in the week. I was a little grumpy over this, I admit, not fair to him, and my fatigue from yesterday added to the fact that I made wrong turns twice on the way to the park to meet him didn't help. I wasn't much fun to run with, I'm afraid.
I felt tired, but noticed as I have been noticing quite often lately, that no matter how tired I seem I just keep going. How much of the fatigue is mental then? Probably most of it! I spent the morning stupid-tired and unimaginative. Clumsy. And short fused with myself over mistakes.
The trails we ran were new to me, all on the northern side of the park. One was paved most of the way!! Paved, steep, hills!?
Drove home, had a small lunch, then kept to my promise of finishing the goals but doing it as a two-a-day. I saw benefits in running in the heat of the afternoon (90F), getting my HR up twice, and simulating the late in the day ironman run.
It all worked out, and I was in a much better mood in the afternoon. Although still distracted, mindless, eating like a zombie, failing to nap, and loving the 18 hr week!
My swim has regressed something awful, due to a few things. I don't like it to begin with, I'm still nerved out about my DNF, and my pool time has dropped to only 2 swims this past week. FIX!
Saturday, July 5, 2014
First Century of 2014
BIKE 100.2 miles in just over 6 hours
What a day. 7am start and a 3:30 finish. Lots of challenges, but like I say what matters is how you roll with it.
First off -- review of my ride. My feet and discomforts didn't kick in until 85-90 miles. Hydration was great, all the stopping helped me keep up with that! My nutrition was maybe low, but the pace was fairly easy. I'm not sure how to fuel through stops... Frea is fresh out of the bike shop and rode perfect. It was a cloudy day that didn't get too hot, that was a saving grace.
What happened? New and slower riders who didn't study the course. G had a flat, then JZ's rear wheel started bulging out. Yikes! She hung on like a champ, got frustrated but held on. We turned back to homebase to drop her off before continuing on the flats to get the last 30 miles in.
We rode with a new-to-us rider (but not new rider) JM who is dealing with a horrible family tragedy. How did she keep smiling all day? Laughing? I can only hope that were something like that to happen to me that I would respond with the strength I saw in her today.
The last 30 miles got harder and harder, but we stuck out to hit our goals. And that's what it's all about!
What a day. 7am start and a 3:30 finish. Lots of challenges, but like I say what matters is how you roll with it.
First off -- review of my ride. My feet and discomforts didn't kick in until 85-90 miles. Hydration was great, all the stopping helped me keep up with that! My nutrition was maybe low, but the pace was fairly easy. I'm not sure how to fuel through stops... Frea is fresh out of the bike shop and rode perfect. It was a cloudy day that didn't get too hot, that was a saving grace.
What happened? New and slower riders who didn't study the course. G had a flat, then JZ's rear wheel started bulging out. Yikes! She hung on like a champ, got frustrated but held on. We turned back to homebase to drop her off before continuing on the flats to get the last 30 miles in.
We rode with a new-to-us rider (but not new rider) JM who is dealing with a horrible family tragedy. How did she keep smiling all day? Laughing? I can only hope that were something like that to happen to me that I would respond with the strength I saw in her today.
The last 30 miles got harder and harder, but we stuck out to hit our goals. And that's what it's all about!
Friday, July 4, 2014
10K PR at the Firecracker
RUN 6.2 miles in 43:13, 6:58m/m pace!
plus 1 mile WU and 1 mile CD
8th OA female out of 288, and 4th out of 128 30-39. Really 5th if you count an OA female!
Whoop! I was ripe for a PR since my previous 10K's were either in a triathlon or a long time ago:
April 2008 Track Club 10K 54:13
Oct 2011 Last Try 50:59
May 2011 Gateway Tri 55:26
So a PR today should be cake. It was! TH also PR'd, we joked that a few more weeks like this of PR after PR and our lives would only get harder trying to PR again.
The day was perfect, sunny and low 80's. I had to get up extra early for the long drive out but it was worth it. There's not a lot of 10K races in the area and this fit the schedule perfectly.
I came into the race without a solid goal, but was shooting for 44 mins. I didn't expect to get sub-7, but as the Garmin clocked the miles I kept seeing sub-7 paces coming up. In the first few miles, I thought I went out too fast and would have to dial it in. But that's something I've learned in the past year or two -- that I can go hard and I don't have to dial it back. I pushed the entire way! But got passed in the last half mile by two womens, and I try as I could I didn't catch them. But that's what makes it fun!
Other things that helped -- the WU and CD. I used to think that I'd "waste" energy doing this before a race, but I think I could have had even more WU today. But the congested start line took care of that, I didn't really get to open up until maybe a half mile in.
Great day! Now rest, take a nap, and get ready for tomorrow!!!
plus 1 mile WU and 1 mile CD
8th OA female out of 288, and 4th out of 128 30-39. Really 5th if you count an OA female!
Whoop! I was ripe for a PR since my previous 10K's were either in a triathlon or a long time ago:
April 2008 Track Club 10K 54:13
Oct 2011 Last Try 50:59
May 2011 Gateway Tri 55:26
So a PR today should be cake. It was! TH also PR'd, we joked that a few more weeks like this of PR after PR and our lives would only get harder trying to PR again.
The day was perfect, sunny and low 80's. I had to get up extra early for the long drive out but it was worth it. There's not a lot of 10K races in the area and this fit the schedule perfectly.
I came into the race without a solid goal, but was shooting for 44 mins. I didn't expect to get sub-7, but as the Garmin clocked the miles I kept seeing sub-7 paces coming up. In the first few miles, I thought I went out too fast and would have to dial it in. But that's something I've learned in the past year or two -- that I can go hard and I don't have to dial it back. I pushed the entire way! But got passed in the last half mile by two womens, and I try as I could I didn't catch them. But that's what makes it fun!
Other things that helped -- the WU and CD. I used to think that I'd "waste" energy doing this before a race, but I think I could have had even more WU today. But the congested start line took care of that, I didn't really get to open up until maybe a half mile in.
Great day! Now rest, take a nap, and get ready for tomorrow!!!
Wednesday, July 2, 2014
Another 3hr day, feeling "off"
BIKE 2hrs and 29 miles, buzzing around town in a cow jersey
SWIM 1 hr and 2500y, heading buzzing 2x800
COMMUTE 3 miles home
I hope what I'm feeling is just IronFatigue. I feel like a mess! My weight was low this morning, so I'm figuring that dehydration is playing a factor. I need to catch up on that before the long weekend.
The 2hr ride today was 1.5 loops around TGP before swinging back home to get a forgotten water bottle. Then I headed to FoPa, then out to Midland for an out n back. More winds! Ugh! Headwinds on the outbound wore me out, I gave up and turned around 6 mins earlier than planned. On top of that, Puppy is making a noises from the drive train and not shifting proper. Off to the shop, you dog!
I really love these outdoor rides, and I'm convinced that people who get to ride their bikes to work are happier people. I get to smell flowers, air fresheners in cars, and cigarette smoke; I get to hear car music, distant noises, and people talking; I get to meet other riders, talk to pedestrians, and chat with people in cars. For the most part, my commute rides have been wonderful lately with no problems or bad issues. Yay! Leave Your Car, Love Your Bike. Four wheels moves the body; Two wheels moves the soul. Indeed.
I was feeling disconnected, clumsy, and weird all day. But managed to get the swim in during a break in the afternoon. It makes my day longer, but I feel better for doing it. And to my surprise, the cafeteria salad I ate immediately beforehand didn't cause tummy problems! I was hungry!
The swim was a mess -- my form was all over the place reminiscent of this past weekends DNF swim. I'm concluding that my lack of confidence, fatigue, and stress all contributed to me reverting to bad swim form, thus wearing me out and causing most of my problems. So today I really focused on form -- instead of straight 800's I did 100pull/100swim/repeat to keep changing the feeling and my level in the water. I felt as if my toes could be dragging on the floor! I could also feel some arm crossover, weak core engagement, and lifted head. As the swim progressed, I felt some improvement. But sadly I was COLD again and wanted OUT.
Afterwards, I was a bit dizzy and felt like I had water in my ears or something. Again I was clumsy and disconnected. Hopefully IronFatigue and nothing else. I need a nap. And more food.
SWIM 1 hr and 2500y, heading buzzing 2x800
COMMUTE 3 miles home
I hope what I'm feeling is just IronFatigue. I feel like a mess! My weight was low this morning, so I'm figuring that dehydration is playing a factor. I need to catch up on that before the long weekend.
The 2hr ride today was 1.5 loops around TGP before swinging back home to get a forgotten water bottle. Then I headed to FoPa, then out to Midland for an out n back. More winds! Ugh! Headwinds on the outbound wore me out, I gave up and turned around 6 mins earlier than planned. On top of that, Puppy is making a noises from the drive train and not shifting proper. Off to the shop, you dog!
I really love these outdoor rides, and I'm convinced that people who get to ride their bikes to work are happier people. I get to smell flowers, air fresheners in cars, and cigarette smoke; I get to hear car music, distant noises, and people talking; I get to meet other riders, talk to pedestrians, and chat with people in cars. For the most part, my commute rides have been wonderful lately with no problems or bad issues. Yay! Leave Your Car, Love Your Bike. Four wheels moves the body; Two wheels moves the soul. Indeed.
I was feeling disconnected, clumsy, and weird all day. But managed to get the swim in during a break in the afternoon. It makes my day longer, but I feel better for doing it. And to my surprise, the cafeteria salad I ate immediately beforehand didn't cause tummy problems! I was hungry!
The swim was a mess -- my form was all over the place reminiscent of this past weekends DNF swim. I'm concluding that my lack of confidence, fatigue, and stress all contributed to me reverting to bad swim form, thus wearing me out and causing most of my problems. So today I really focused on form -- instead of straight 800's I did 100pull/100swim/repeat to keep changing the feeling and my level in the water. I felt as if my toes could be dragging on the floor! I could also feel some arm crossover, weak core engagement, and lifted head. As the swim progressed, I felt some improvement. But sadly I was COLD again and wanted OUT.
Afterwards, I was a bit dizzy and felt like I had water in my ears or something. Again I was clumsy and disconnected. Hopefully IronFatigue and nothing else. I need a nap. And more food.
Tuesday, July 1, 2014
Lotta speedwork today
RUN 8.2 miles in 70 mins, 12x [2 min fast/1 min recover]. Covered 0.31 miles in 2 mins, 6:22 pace.
BIKE 20 miles in 80 mins, 4x7 mins hard, then a pushed commute in
COMMUTE 3 miles, pushed this too because I was running late
Taking Monday off (as off as sitting around driving and traveling can be for me) was paying off. Today's speedwork was much better than expected. For some reason, 2 mins hard sounded so damned easy! I thought maybe a 400m? Nope. More like 500 or 600! This was a pleasant surprise that kept me going.
It was a cooler morning, still some wind but on a track that comes and goes fast. I was surprised at my pace and ability to run being so tired. Watching the sun rise through the clouds, I heard Nina Simone's Feeling Good:
I did the ride indoors due to a time crunch, and the desire to really get the full 7 mins in at the goal pace. I hated to ride indoors, but it wasn't so bad. I figure if I had time to bemoan it, I wasn't working hard enough.
Tired unmotivated day. Going to work is getting hard, it's like I'm at the bottom of a hill I'll never crest. Not that I'll give up, but more like I know I'll fail to get there. It's wearing on me.
Lots of negative thinking too, I think that's the fatigue talking.
BIKE 20 miles in 80 mins, 4x7 mins hard, then a pushed commute in
COMMUTE 3 miles, pushed this too because I was running late
Taking Monday off (as off as sitting around driving and traveling can be for me) was paying off. Today's speedwork was much better than expected. For some reason, 2 mins hard sounded so damned easy! I thought maybe a 400m? Nope. More like 500 or 600! This was a pleasant surprise that kept me going.
It was a cooler morning, still some wind but on a track that comes and goes fast. I was surprised at my pace and ability to run being so tired. Watching the sun rise through the clouds, I heard Nina Simone's Feeling Good:
Birds flyin' high, you know how I feelIt is a new dawn, a new day. It's JULY! And after this past weekend I have some new things to focus on, some re-directing to do, and some goals to hit. Sounds like I need lots more OWS practice, and there's an opportunity on Weds evenings. I need to make it work.
Sun in the sky, you know how I feel
Breeze driftin' on by, you know how I feel
It's a new dawn, it's a new day, it's a new life for me.
Yeah, it's a new dawn, it's a new day, it's a new life for me, ooooooooh...
And I'm feelin' good.
I did the ride indoors due to a time crunch, and the desire to really get the full 7 mins in at the goal pace. I hated to ride indoors, but it wasn't so bad. I figure if I had time to bemoan it, I wasn't working hard enough.
Tired unmotivated day. Going to work is getting hard, it's like I'm at the bottom of a hill I'll never crest. Not that I'll give up, but more like I know I'll fail to get there. It's wearing on me.
Lots of negative thinking too, I think that's the fatigue talking.
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