BIKE 56 miles in 3:20
It's hard to see that long time. I can do 56 miles under 3 hours in a race. Today was certainly not a race, it's recovery! The same pattern of fatigue and struggle occurred after IMCDA as I prepared for Redman. Again, I know what's going on, but it's still hard to see.
I rode the MCT's because they're 'safe', and probably a good thing I did. I was mentally fuzzed right away. Crossing intersections, navigating the trail barries, squinting in the sun, all of it took a lot of mentally energy. I wasn't hurting, but I was fuzzed. Counting the miles. Talking myself through it. Encouraging myself.
At one point on the way out, my SavageMan bottle popped out of the rear rack, happily I found it on the way back. Most of the way back I was sitting up out of aero. Now I'd promised myself that I'd just take this ride easy, but that's getting it too easy. I needed to push just a little hard, and TRY -- just like the song stuck in my head all morning.
The way back seemed so long...but one thing about riding these trails is how many memories I have on them. Just a few weeks ago I did my 200K ride in which I cracked. As I passed that point today, I looked back on that and smiled. Happily I was no where near that point today! And amazing to think that just weeks ago, this was the turn-around for my ride!
14 hr week!
Sunday, September 7, 2014
Saturday, September 6, 2014
First weekend back at long training
RUN 12.6 miles in 2:08
BIKE 16.5 in 1hr
The goal for today was just to get back in the groove. No high HR, no heavy breathing, no intervals, just go easy. Just get it done.
We woke up to the power being off and having to cancel a service call for our alarm system. This messed up my schedule a bit and delayed me. I ended up probably eating too much waiting around! So I ended up waiting a bit for my stomach to empty, and waiting for BRR to open so I could see if they have the handheld lights I've been wanting.
So to kill some time, I started out on the bike (indoors due to rain, even though I declared the trainer boring when RM asked what I was doing today...) with 40 mins and 11 miles. No TV, so I watched my new-found Youtube binge addiction Extreme Weight Loss Makeover somethingorother.
Then out for the run. It was still lightly raining :) Once I settled in to an easy pace, things felt pretty good. I was enjoying it, wandering around the MoBot, through TGP, through the neighborhoods around the Y, then off to BRR. Got my lights, and by this time I was starting to wear down. I also wasn't eating much, figuring I had the fuel 'onboard' from my big brekkie. But I'd started counting the distance, working block to block, losing momentum.
This is normal, I'm not surprised or disappointed. I know this is part of the recovery process.
Once home I rounded out the ride to stretch the legs. I felt really good the rest of the day too, good energy and bouncy. Nice to have some of that back!
BIKE 16.5 in 1hr
The goal for today was just to get back in the groove. No high HR, no heavy breathing, no intervals, just go easy. Just get it done.
We woke up to the power being off and having to cancel a service call for our alarm system. This messed up my schedule a bit and delayed me. I ended up probably eating too much waiting around! So I ended up waiting a bit for my stomach to empty, and waiting for BRR to open so I could see if they have the handheld lights I've been wanting.
So to kill some time, I started out on the bike (indoors due to rain, even though I declared the trainer boring when RM asked what I was doing today...) with 40 mins and 11 miles. No TV, so I watched my new-found Youtube binge addiction Extreme Weight Loss Makeover somethingorother.
Then out for the run. It was still lightly raining :) Once I settled in to an easy pace, things felt pretty good. I was enjoying it, wandering around the MoBot, through TGP, through the neighborhoods around the Y, then off to BRR. Got my lights, and by this time I was starting to wear down. I also wasn't eating much, figuring I had the fuel 'onboard' from my big brekkie. But I'd started counting the distance, working block to block, losing momentum.
This is normal, I'm not surprised or disappointed. I know this is part of the recovery process.
Once home I rounded out the ride to stretch the legs. I felt really good the rest of the day too, good energy and bouncy. Nice to have some of that back!
Friday, September 5, 2014
Swim lesson with DrN: I'm too rigid!
SWIM 1 hr uncounted distance. Not logging this as a workout :)
First swim lesson with DrN, and so far so good. Summary:
1. His first observation is that I'm too rigid. Mechanical. Stiff. And that doesn't work with water, it works against water. I've done the SwimSmooth website thing and it said I was The Overthinker. So this all makes sense, but I didn't think of it as me being too mechanical and not fluidic. I'm constantly thinking when I swim -- why am I so slow, what's wrong with my form, drill, review, fix, thinkthinkthink. DrN says that I'm past a fear of OWS, I have the mechanical knowledge. But I'm overthinking.
His recommendation -- play music, either in headphones or mentally in my head. Since I don't use headphones, I need to play a song in my head. I did a 100y of this, and oof it's hard for me. The goal is to forget I'm swimming, off my 3 sports I'm unable to do this while swimming. So this is one of my drills: forget I'm swimming by distracting myself.
2. Work with a kickboard to develop my kick. I use fins, he says that is good for ankle flexibility but uses different muscles than kicking with a kickboard. Ugh, I dislike the kickboard.
3. His second major observation is that I'm not rotating. Huh? I've been told before that I have a good rotation, and I lost it? With some thought, I think I know what's going on. I've been so focused (overthinking!) my drills from the Evolve swims of the 10-2 hand entry and fixing my cross-over that I quit rotating. So I'm not using the right muscles, and I'm not taking advantage of the full extension that my arms could get.
His recommendation -- the 3 stroke/6 kick drill. Take 3 strokes then a 6 beat kick. This is tough since I sink and I can't breath too well on my left side, but that's not the point. Instead I'm supposed to feel that feeling of 'about to roll over', like I'm about to capsize. Sure enough, I can feel it. When I'm not thinking about other things to do with my swimming :)
We meet again next week! I'd hoped to swim again in the afternoon, but didn't make it. Hopefully tomorrow or Sunday.
First swim lesson with DrN, and so far so good. Summary:
1. His first observation is that I'm too rigid. Mechanical. Stiff. And that doesn't work with water, it works against water. I've done the SwimSmooth website thing and it said I was The Overthinker. So this all makes sense, but I didn't think of it as me being too mechanical and not fluidic. I'm constantly thinking when I swim -- why am I so slow, what's wrong with my form, drill, review, fix, thinkthinkthink. DrN says that I'm past a fear of OWS, I have the mechanical knowledge. But I'm overthinking.
His recommendation -- play music, either in headphones or mentally in my head. Since I don't use headphones, I need to play a song in my head. I did a 100y of this, and oof it's hard for me. The goal is to forget I'm swimming, off my 3 sports I'm unable to do this while swimming. So this is one of my drills: forget I'm swimming by distracting myself.
2. Work with a kickboard to develop my kick. I use fins, he says that is good for ankle flexibility but uses different muscles than kicking with a kickboard. Ugh, I dislike the kickboard.
3. His second major observation is that I'm not rotating. Huh? I've been told before that I have a good rotation, and I lost it? With some thought, I think I know what's going on. I've been so focused (overthinking!) my drills from the Evolve swims of the 10-2 hand entry and fixing my cross-over that I quit rotating. So I'm not using the right muscles, and I'm not taking advantage of the full extension that my arms could get.
His recommendation -- the 3 stroke/6 kick drill. Take 3 strokes then a 6 beat kick. This is tough since I sink and I can't breath too well on my left side, but that's not the point. Instead I'm supposed to feel that feeling of 'about to roll over', like I'm about to capsize. Sure enough, I can feel it. When I'm not thinking about other things to do with my swimming :)
We meet again next week! I'd hoped to swim again in the afternoon, but didn't make it. Hopefully tomorrow or Sunday.
Thursday, September 4, 2014
Tired! And I need to re-think my workout priorities
RUN 9 miles in 1:20
SWIM 1200y in :30
My training plan says to do my weakness sport workouts first. I don't do that with swimming, and maybe I should. Weds and Thurs I do the bike/run first, then swim. This is mostly a problem on Thursdays, I show up that pool running out of steam and don't always feel great for the swim. That's what happened today. Unfortunately, the Thurs group run and a Y master's class will keep me from changing that. Unless I swim in the afternoons instead, but that makes the swim all the less likely to happen overall!
I was sooooooo tired for the run, but didn't really feel like stopping. My mind kept suggesting walk breaks but I couldn't bring myself to do it. Nor did I think I needed it. And besides, IT was running fine so what was my excuse!?
Took a gel after the first loop then went back out. Got to the pool, took a few sips of coffee and another gel (salted watermelon is yummy!), talked with D and Mike about the upcoming Big Shoulders, talked to the BHB (who's is going gray again) and wasted a lot of time just sitting on the deck. I thought a few mins to let the coffee and gel ingest would help? Reason or Excuse? I decided to do at least 30 mins and go from there. By that time, I was done and running late for work. I finished my run around 7:30 and started my swim at 8:30. Really?! Really?! Think about that!
Tomorrow morning I have my first meeting with DrND about swimming. At least I won't be running or biking beforehand!
SWIM 1200y in :30
My training plan says to do my weakness sport workouts first. I don't do that with swimming, and maybe I should. Weds and Thurs I do the bike/run first, then swim. This is mostly a problem on Thursdays, I show up that pool running out of steam and don't always feel great for the swim. That's what happened today. Unfortunately, the Thurs group run and a Y master's class will keep me from changing that. Unless I swim in the afternoons instead, but that makes the swim all the less likely to happen overall!
I was sooooooo tired for the run, but didn't really feel like stopping. My mind kept suggesting walk breaks but I couldn't bring myself to do it. Nor did I think I needed it. And besides, IT was running fine so what was my excuse!?
Took a gel after the first loop then went back out. Got to the pool, took a few sips of coffee and another gel (salted watermelon is yummy!), talked with D and Mike about the upcoming Big Shoulders, talked to the BHB (who's is going gray again) and wasted a lot of time just sitting on the deck. I thought a few mins to let the coffee and gel ingest would help? Reason or Excuse? I decided to do at least 30 mins and go from there. By that time, I was done and running late for work. I finished my run around 7:30 and started my swim at 8:30. Really?! Really?! Think about that!
Tomorrow morning I have my first meeting with DrND about swimming. At least I won't be running or biking beforehand!
Wednesday, September 3, 2014
Foggy ride in TGP
BIKE 20.5 miles in 80 mins, 4x7 mins pushed (3')
SWIM 2200y in 50-ish mins, 2x800
COMMUTE 6 miles from Y to work, then work to home
I meant to get a decently early start today but failed. I'm up at 4:45, pack lunch and brekkie, make preWO brekkie, have coffee, pack, bathroom....but I'm not out the door until 7am?! WTH?! Why did a few weeks off schedule disrupt my usual pack-the-night before planning? I could have been packed and ready when the sun came up and saved 40 mins! Humph!
Granted, last night was disrupted schedule too. The doggie had yet another trip to the vet, then I had a 1 hr ride that I had to do indoors, I had two dinners (pre and post ride), then I couldn't fall asleep right away. I could (and should) have packed but I was mentally fuzzed. No...I was LAZY.
Anyway, very pretty morning with fog! As I was riding south to TGP I could see the fog down the street on Grand, it seemed to migrate north to the park, and in a moment of Appreciate! that I normally don't indulge I took a picture of it. My glasses fogged up, beads of water accumulated on Puppy, my hands were a little slippery, the hair on my arms had a silvery look, and it had that odd fog-taste. Instead of a Whisper of Rain, it's a Whisper of Fog -- another form of water Ulmo might not have foreseen.
I had some trouble getting "fast" in the intervals, but I did OK considering the fatigue (mostly gone!) and the gearing on the bike. I made each interval a different route too, so hard to compare numbers. In the 2nd interval, I was crossing the only street in the park and was nearly hit by some woman who failed to LOOK LEFT. Maybe she was distracted by the fire truck coming from the other direction? I was lucky to stop on the slick street. I did try to use my anger to fuel a faster interval, but in all honesty I didn't get that all worked up over it. Fog had me happy :)
However the park was soon flooded with smoke (later learned it was garage fires near the park). After my shower at the pool my jersey smelled of smoke too!
The swim was better than expected, probably because instead of pulling on the first 800 I pulled both! LAZY! Haha! In the first one I did a hard effort every 4th 25. In the second I did the same every 4th 50. Things felt good, although I could feel a twinge in my left shoulder, multiple twinges maybe? One left over from the MiTi bike ride, another from something about how my left shoulder extends forward during my stroke.
Second day at new job...and I roll in at 10am...my punishment was no brekkie until noon! Plan better!
SWIM 2200y in 50-ish mins, 2x800
COMMUTE 6 miles from Y to work, then work to home
I meant to get a decently early start today but failed. I'm up at 4:45, pack lunch and brekkie, make preWO brekkie, have coffee, pack, bathroom....but I'm not out the door until 7am?! WTH?! Why did a few weeks off schedule disrupt my usual pack-the-night before planning? I could have been packed and ready when the sun came up and saved 40 mins! Humph!
Granted, last night was disrupted schedule too. The doggie had yet another trip to the vet, then I had a 1 hr ride that I had to do indoors, I had two dinners (pre and post ride), then I couldn't fall asleep right away. I could (and should) have packed but I was mentally fuzzed. No...I was LAZY.
Anyway, very pretty morning with fog! As I was riding south to TGP I could see the fog down the street on Grand, it seemed to migrate north to the park, and in a moment of Appreciate! that I normally don't indulge I took a picture of it. My glasses fogged up, beads of water accumulated on Puppy, my hands were a little slippery, the hair on my arms had a silvery look, and it had that odd fog-taste. Instead of a Whisper of Rain, it's a Whisper of Fog -- another form of water Ulmo might not have foreseen.
I had some trouble getting "fast" in the intervals, but I did OK considering the fatigue (mostly gone!) and the gearing on the bike. I made each interval a different route too, so hard to compare numbers. In the 2nd interval, I was crossing the only street in the park and was nearly hit by some woman who failed to LOOK LEFT. Maybe she was distracted by the fire truck coming from the other direction? I was lucky to stop on the slick street. I did try to use my anger to fuel a faster interval, but in all honesty I didn't get that all worked up over it. Fog had me happy :)
However the park was soon flooded with smoke (later learned it was garage fires near the park). After my shower at the pool my jersey smelled of smoke too!
The swim was better than expected, probably because instead of pulling on the first 800 I pulled both! LAZY! Haha! In the first one I did a hard effort every 4th 25. In the second I did the same every 4th 50. Things felt good, although I could feel a twinge in my left shoulder, multiple twinges maybe? One left over from the MiTi bike ride, another from something about how my left shoulder extends forward during my stroke.
Second day at new job...and I roll in at 10am...my punishment was no brekkie until noon! Plan better!
Tuesday, September 2, 2014
The real first day of training
RUN 7.1 miles in 74 mins, 12x 2'fast/1'easy
BIKE 16.5 miles in 60 mins, indoors with big ring commercials
COMMUTE 6 miles
The first speed work of this B2B session! And to think that I only have maybe 5 or 6 more of these before the season is over?! This felt good, I concentrated not on speed but rather on good form, fast feet, and keeping it clean. No sluggy or messy running. I'm also keen to NOT compare this workout to the one I did for MiTi, although it's awfully tempting....maybe later.
I didn't get the bike ride in until 7pm. New job meeting at 9am, then doggie to vet in evening, I did what I could. Happily I broke the 2hr ride into 2 days, so I did the first hour yesterday and the second today. I knew I wouldn't get the 2hrs into today with a 9am meeting. It was almost a junk hour, but I made the best of it with big ring commercial work.
By the end of the day I was really tired, but for once the MiTi fatigue haze is clearing and I'm feeling normal again. Weak and tired, but more normal.
BIKE 16.5 miles in 60 mins, indoors with big ring commercials
COMMUTE 6 miles
The first speed work of this B2B session! And to think that I only have maybe 5 or 6 more of these before the season is over?! This felt good, I concentrated not on speed but rather on good form, fast feet, and keeping it clean. No sluggy or messy running. I'm also keen to NOT compare this workout to the one I did for MiTi, although it's awfully tempting....maybe later.
I didn't get the bike ride in until 7pm. New job meeting at 9am, then doggie to vet in evening, I did what I could. Happily I broke the 2hr ride into 2 days, so I did the first hour yesterday and the second today. I knew I wouldn't get the 2hrs into today with a 9am meeting. It was almost a junk hour, but I made the best of it with big ring commercial work.
By the end of the day I was really tired, but for once the MiTi fatigue haze is clearing and I'm feeling normal again. Weak and tired, but more normal.
Monday, September 1, 2014
Recovering from recovery: B2B training begins
SWIM 15.5 minutes and 550y (there's a good reason for this!)
BIKE 55 minutes and about 13 miles, no garmin
I'm feeling sluggy. Heavy, weighted, tired, fuzz-brained, in a fog. My body and mind aren't recovered from the race, but the pendulum is now starting to swing the other way. Now I'm tired of resting, my body needs to do something. I don't need speedwork or intervals, I just need to move. I'm out of my usual element. I realized yesterday that I haven't had a sweet potato since race weekend!? My fave food! lol
The swim had to be squeezed in before the Y closed for Labor Day, it closed at 1pm and by 11 I was only getting ready to leave the house. I should have left earlier, but there was a small part of me that wanted to milk the last day off and spend the morning getting stuff done. So I cooked up the last of the cook up veggies all morning. So I get there and oooof the BHB is there, telling me about the 20 (no really, she said 20) jobs she's applied for and all the requirements and waiting and locations and ... ugh... I was in a good mood, and I talked, er, I listened since she does all the talking.... 10 mins lost.
I got in, the water fresh and cool from the 2 week pool shut-down. The first 100 I timed at 1:57, not in a hurry and not pushing. Just coasting and stretching out, so that was good to see. I got through a 440 swim and a 350 kick before a few things happened. First off during a brief pause at the shallow end, I heard a loud splash -- a lifeguard had jumped in to help a kid she was watching. While waiting to see that all was well, the overhead lights go out! For that we had to leave the pool. I waited 5-10 mins, but at 12:15 I stopped waiting and showered. Of course, on the way out of the pool at 12:30 the lights were back on...nuts...
I finally got that 3rd floor wall painted!! A process that started in 2010 during my IM Wisconsin build, and came back in 2012 with the leak and waited all 2013 for the fix and now in spring 2014 it's repaired again and finally in fall 2014 it's painted and DONE! Happy Dance! Which for me is a bike ride :)
It was a wonderful day, overcast with some sun, cooler than the past few days, light winds. While driving (driving, ugh, what about Puppy?) to the pool it seemed everyone else was out enjoying the park and riding bikes. (ugh, driving...) So I got my chance at 5pm. The plan was 1 hr or 3 loops in TGP, easy, just to get moving. The park was full of picnics and walkers and it was wonderful!
There's definitely a change in the air today. I marked today as the first day for B2B training. It seemed for like fall today, cooler and cloudy. For the past week, I've been trying to jump on the Whole30 eating template, snacking is hard to avoid, but I'm for certains eating more balanced meals. It's like a new start sorta!
BIKE 55 minutes and about 13 miles, no garmin
I'm feeling sluggy. Heavy, weighted, tired, fuzz-brained, in a fog. My body and mind aren't recovered from the race, but the pendulum is now starting to swing the other way. Now I'm tired of resting, my body needs to do something. I don't need speedwork or intervals, I just need to move. I'm out of my usual element. I realized yesterday that I haven't had a sweet potato since race weekend!? My fave food! lol
The swim had to be squeezed in before the Y closed for Labor Day, it closed at 1pm and by 11 I was only getting ready to leave the house. I should have left earlier, but there was a small part of me that wanted to milk the last day off and spend the morning getting stuff done. So I cooked up the last of the cook up veggies all morning. So I get there and oooof the BHB is there, telling me about the 20 (no really, she said 20) jobs she's applied for and all the requirements and waiting and locations and ... ugh... I was in a good mood, and I talked, er, I listened since she does all the talking.... 10 mins lost.
I got in, the water fresh and cool from the 2 week pool shut-down. The first 100 I timed at 1:57, not in a hurry and not pushing. Just coasting and stretching out, so that was good to see. I got through a 440 swim and a 350 kick before a few things happened. First off during a brief pause at the shallow end, I heard a loud splash -- a lifeguard had jumped in to help a kid she was watching. While waiting to see that all was well, the overhead lights go out! For that we had to leave the pool. I waited 5-10 mins, but at 12:15 I stopped waiting and showered. Of course, on the way out of the pool at 12:30 the lights were back on...nuts...
I finally got that 3rd floor wall painted!! A process that started in 2010 during my IM Wisconsin build, and came back in 2012 with the leak and waited all 2013 for the fix and now in spring 2014 it's repaired again and finally in fall 2014 it's painted and DONE! Happy Dance! Which for me is a bike ride :)
It was a wonderful day, overcast with some sun, cooler than the past few days, light winds. While driving (driving, ugh, what about Puppy?) to the pool it seemed everyone else was out enjoying the park and riding bikes. (ugh, driving...) So I got my chance at 5pm. The plan was 1 hr or 3 loops in TGP, easy, just to get moving. The park was full of picnics and walkers and it was wonderful!
There's definitely a change in the air today. I marked today as the first day for B2B training. It seemed for like fall today, cooler and cloudy. For the past week, I've been trying to jump on the Whole30 eating template, snacking is hard to avoid, but I'm for certains eating more balanced meals. It's like a new start sorta!
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