RUN 3.3 miles in about 30 mins
BIKE 16 miles in about 75 mins
Rode out with RM to NT, really enjoy talking to him! And such a wide range of topics, he'd be a great long-drive partner.
We helped peeps with their wet suits as planned for the mentoring program, then he had a short run to get done. I joined his workout: 10 min run then 1 min walk, repeated three times. It's a strategy I'd used were I to do Hennepin 100 -- run/walk intervals -- so I was happy to test it here. Felt good! The time doesn't include the walks.
Then onto the ride. Wiiiiiiindy!! We set out with 2 new riders for a tour of the 20 mile NT race route. We didn't follow it exactly so ended up a bit short on mileage. But the goal was a safe ride in which the new riders learned something and made it home OK. Success! Even though I was unhappy that we rode briefly on a highway! I don't ride there, and I've been doing this for 10 years!
Felt good riding, had Frea today. The cross winds had me nervous and I was out of aero for most of the ride. Not worth a crash. So I really didn't get to test how the back feels today.
The goal was to rest and be ready for a long trail run tomorrow. Think I succeeded!
Saturday, May 7, 2016
Friday, May 6, 2016
A fatigued Friday
BIKE COMMUTE 15 miles, to PT and to work
STRENGTH 1 hr
Feeling fatigued, even though I'm getting more sleep than usual and being mindful of resting in the evenings. Reviewing my TP account, April 18th was the most restful day recently with only a bike commute, and my last dedicated full day off was March 22nd post-injury. I've been going steady ever since.
And TP as of today shows already 6 hrs of training (that does not include bike commute time) with 25 running miles, 50 commute miles, and 2 1-hour strength sessions. I'm planning a long run Sunday, so add in hopefully 20 miles of running there in addition to 20 miles biking tomorrow...
So we'll see about biking tomorrow. But really, 20 miles ain't a bad ride!
Umm yeah and don't forget all my walking --yesterday the Garmin account awarded me my 400K step badge. Roughly that equates (using their 2000 steps/mile) to 200 miles since late March. This puts me at 1.5 million steps in the challenge at work, hovering around 2nd or 3rd place overall. (add one more above me, cuz I know if Ricky was still logging he'd be crushing me). Never let a triathlete into something like this, the whole type A logging quantified-self think might not be healthy.
So my miles (and steps) are adding up. And I'm tired, tired, tired. This morning when I woke up it was mid 40's and whether mental or real I've been cold all day. Also feeling flat, not a lot of spark of energy. Last few days of biking home, I debated whether I could do it! Now that's definitely MENTAL. Of course I can ride 5 miles. So the struggle is really in mental motivation.
I've decided to do a 10 day taper for the upcoming Berryman, this means I'll keep running until the 11th only 5 days away. So push through to that, then dedicate to the rest.
At PT today I asked JG about Month 2 goals. He listed pretty much what I was hoping for -- more quantified self (logging weights and reps) and I shared with him the reading I did with Mark Sisson's Maximal Sustained Power to see how that fits me. I enjoy chatting with him, like minded in nutrition and I learn a lot.
Today's PT: deadlifts with 55 lbs, single leg press, hamstrings, single bent over row with 20 lb bell, squat overhead press with 30lbs. This last one is where my arm started to fail, needed assistance as the bar took a serious dip to the left!
STRENGTH 1 hr
Feeling fatigued, even though I'm getting more sleep than usual and being mindful of resting in the evenings. Reviewing my TP account, April 18th was the most restful day recently with only a bike commute, and my last dedicated full day off was March 22nd post-injury. I've been going steady ever since.
And TP as of today shows already 6 hrs of training (that does not include bike commute time) with 25 running miles, 50 commute miles, and 2 1-hour strength sessions. I'm planning a long run Sunday, so add in hopefully 20 miles of running there in addition to 20 miles biking tomorrow...
So we'll see about biking tomorrow. But really, 20 miles ain't a bad ride!
Umm yeah and don't forget all my walking --yesterday the Garmin account awarded me my 400K step badge. Roughly that equates (using their 2000 steps/mile) to 200 miles since late March. This puts me at 1.5 million steps in the challenge at work, hovering around 2nd or 3rd place overall. (add one more above me, cuz I know if Ricky was still logging he'd be crushing me). Never let a triathlete into something like this, the whole type A logging quantified-self think might not be healthy.
So my miles (and steps) are adding up. And I'm tired, tired, tired. This morning when I woke up it was mid 40's and whether mental or real I've been cold all day. Also feeling flat, not a lot of spark of energy. Last few days of biking home, I debated whether I could do it! Now that's definitely MENTAL. Of course I can ride 5 miles. So the struggle is really in mental motivation.
I've decided to do a 10 day taper for the upcoming Berryman, this means I'll keep running until the 11th only 5 days away. So push through to that, then dedicate to the rest.
At PT today I asked JG about Month 2 goals. He listed pretty much what I was hoping for -- more quantified self (logging weights and reps) and I shared with him the reading I did with Mark Sisson's Maximal Sustained Power to see how that fits me. I enjoy chatting with him, like minded in nutrition and I learn a lot.
Today's PT: deadlifts with 55 lbs, single leg press, hamstrings, single bent over row with 20 lb bell, squat overhead press with 30lbs. This last one is where my arm started to fail, needed assistance as the bar took a serious dip to the left!
Thursday, May 5, 2016
Quien ha roto mi identity!?
RUN 7.08 miles in 1 hour, just under 8:30 m/m pace
BIKE COMMUTE 11.3 miles
Ha, had to include the 0.08 after joking with LC about it. We ran the loop together with IT after the guys took off from the front. Still a great pace for the "back of the pack" group. Sunny day, super clear, but what the hell with the cold!? Low 50's this morning!
Run felt great, no issues.
Later in the morning I took Puppy downtown to the IRS office for my tax issues. It's still wiiiiiindy out there but a smooth ride nicely timed to have missed King Car commute. Found the building, had a very nice security guy point me to the bike racks (I had that 'look' apparently!), had two nice security guys ask me to put my bike took at the bike, and had a very nice woman answer all my questions about this sh!t going on. On the way out the nice security guys wished me safe riding. Pleasant experience, left with a smile even though my identity has been fraudulently used to file tax forms.
Then a great ride straight into work. I'm planning on this morning's wind being a nice tailwind this afternoon. Would love that!
Emailed T at PYP, he just replied. Odd to have a conversation like this, but I'm smiling from it.
BIKE COMMUTE 11.3 miles
Ha, had to include the 0.08 after joking with LC about it. We ran the loop together with IT after the guys took off from the front. Still a great pace for the "back of the pack" group. Sunny day, super clear, but what the hell with the cold!? Low 50's this morning!
Run felt great, no issues.
Later in the morning I took Puppy downtown to the IRS office for my tax issues. It's still wiiiiiindy out there but a smooth ride nicely timed to have missed King Car commute. Found the building, had a very nice security guy point me to the bike racks (I had that 'look' apparently!), had two nice security guys ask me to put my bike took at the bike, and had a very nice woman answer all my questions about this sh!t going on. On the way out the nice security guys wished me safe riding. Pleasant experience, left with a smile even though my identity has been fraudulently used to file tax forms.
Then a great ride straight into work. I'm planning on this morning's wind being a nice tailwind this afternoon. Would love that!
Emailed T at PYP, he just replied. Odd to have a conversation like this, but I'm smiling from it.
Wednesday, May 4, 2016
Midweek long run, better than last week
RUN 12 miles in 1:58
BIKE COMMUTE 9.5 miles
For some reason I though last week's run was cut short at 8 miles. Maybe I'm hung up on 8 because my training plan said 8 for today (I'm supposed to be tapering) but instead I did 12. The goal I set last night was 8-12. Just had 8 stuck in my head.
I did remember too that last week's run was low on energy and sucked. But the pace and time were super similar to today's! Today I had much better energy, had moments in which I was able to pick up the pace but didn't. I focused on holding a pace that allowed me to breath through the nose -- an easy pace. Was able to do that, but it's also easier to do when you're already tired and running a flat surface! I ran my usual east - north to LP - west to CHP - south to TGP and MoBot route. A nice solid 12 miler if you add in a loop around LP.
Pre nutrition was japanese sweet potato, banana, egg white. Had half the potato and banana last night. Then today I was passing more gas than normal on the run. True. true, unrelated? Or was this first banana in weeks/months the source? Is why I got bananas! To test them! Have a few more to go. I bought small ones to minimize any problems, and they are just barely getting brown spots. Maybe I should wait for a few more spots?
Tested again my recovery mix, again half the recipe (so only 130-150 calories) and unlike yesterday drank it slowly, taking 20-30 mins. Yesterday I drank it right after the run and kinda quick, then had some gut upset. Not sure if it was food in the gut, swallowed some air? But in this testing phase, all symptoms being evaluated.
Found another potential 100 miler for this fall -- Farmdale. Also in Peoria, 10 x 10 loops, and HALF the price of Hennepin! And on Oct 8th, so one extra week to prep. So that gives me 3 races to think on, add MT100 as the third. MT on the bottom of my list right now, with FD100 and H100 tied at the top. I do like the idea of running close to home, having a race a few weeks later, running a new trail instead of the familiar MT. I've got time to think, prices go up end of July.
TV suggested I weigh myself before/after long runs to determine if I'm drinking enough, which has been a question after the last two weekend runs. I don't pee the entire run! I'm on my own this weekend as he has Mom's Day plans, so my running partner might be a scale. ha!
BIKE COMMUTE 9.5 miles
For some reason I though last week's run was cut short at 8 miles. Maybe I'm hung up on 8 because my training plan said 8 for today (I'm supposed to be tapering) but instead I did 12. The goal I set last night was 8-12. Just had 8 stuck in my head.
I did remember too that last week's run was low on energy and sucked. But the pace and time were super similar to today's! Today I had much better energy, had moments in which I was able to pick up the pace but didn't. I focused on holding a pace that allowed me to breath through the nose -- an easy pace. Was able to do that, but it's also easier to do when you're already tired and running a flat surface! I ran my usual east - north to LP - west to CHP - south to TGP and MoBot route. A nice solid 12 miler if you add in a loop around LP.
Pre nutrition was japanese sweet potato, banana, egg white. Had half the potato and banana last night. Then today I was passing more gas than normal on the run. True. true, unrelated? Or was this first banana in weeks/months the source? Is why I got bananas! To test them! Have a few more to go. I bought small ones to minimize any problems, and they are just barely getting brown spots. Maybe I should wait for a few more spots?
Tested again my recovery mix, again half the recipe (so only 130-150 calories) and unlike yesterday drank it slowly, taking 20-30 mins. Yesterday I drank it right after the run and kinda quick, then had some gut upset. Not sure if it was food in the gut, swallowed some air? But in this testing phase, all symptoms being evaluated.
Found another potential 100 miler for this fall -- Farmdale. Also in Peoria, 10 x 10 loops, and HALF the price of Hennepin! And on Oct 8th, so one extra week to prep. So that gives me 3 races to think on, add MT100 as the third. MT on the bottom of my list right now, with FD100 and H100 tied at the top. I do like the idea of running close to home, having a race a few weeks later, running a new trail instead of the familiar MT. I've got time to think, prices go up end of July.
TV suggested I weigh myself before/after long runs to determine if I'm drinking enough, which has been a question after the last two weekend runs. I don't pee the entire run! I'm on my own this weekend as he has Mom's Day plans, so my running partner might be a scale. ha!
Tuesday, May 3, 2016
Butterfly goes for a run
RUN 6 miles in 53.5 miles
BIKE COMMUTE 9.5 miles
Another cool morning, actually wore a long sleeve shirt and light gloves! Has anyone told the weather that it's MAY?! Peonies are starting to bloom, so it should be warmer out. Right?
It was a great run. Ran to LP like I did last week but extended my intervals to 1 or 2 sides of the park instead of the 1 I did last week. Today the Garmin had only 1 battery hash so I spent some mental energy concerned with whether or not the garmin was going to be able to finish the run. I did.
Still some minor discomfort on the left shoulder, still think it's from the Camelbak.
Tested my new recovery nutrition today, drank half a serving of the mix while cooling down on a dog walk. Drank it kinda fast. Didn't taste like much of anything. Some minor gut discomfort but since it came on so fast I'm thinking I drank too early or too fast.
While getting dressed for the run, I got another look at the pileup of shoes in the closet. Most all running shoes, and I realized I needed to do an inventory and check mileages.
From the Adrenaline 14's: HotPink has 607 and the Caribbeans have 535 miles
From the Adrenaline 15's: Lotus has 425 and the Hawaiians have 89.
I'm currently running in the 15's, the Hawaiians started only late February. But it looks like I should at least retire the HotPinks, keep the Caribs for short runs if anything, and look into replacing the Lotus in the next few weeks. I'm not feeling any problems with the shoes, just seeing a closet clog!
via GIPHY
BIKE COMMUTE 9.5 miles
Another cool morning, actually wore a long sleeve shirt and light gloves! Has anyone told the weather that it's MAY?! Peonies are starting to bloom, so it should be warmer out. Right?
It was a great run. Ran to LP like I did last week but extended my intervals to 1 or 2 sides of the park instead of the 1 I did last week. Today the Garmin had only 1 battery hash so I spent some mental energy concerned with whether or not the garmin was going to be able to finish the run. I did.
Still some minor discomfort on the left shoulder, still think it's from the Camelbak.
Tested my new recovery nutrition today, drank half a serving of the mix while cooling down on a dog walk. Drank it kinda fast. Didn't taste like much of anything. Some minor gut discomfort but since it came on so fast I'm thinking I drank too early or too fast.
While getting dressed for the run, I got another look at the pileup of shoes in the closet. Most all running shoes, and I realized I needed to do an inventory and check mileages.
From the Adrenaline 14's: HotPink has 607 and the Caribbeans have 535 miles
From the Adrenaline 15's: Lotus has 425 and the Hawaiians have 89.
I'm currently running in the 15's, the Hawaiians started only late February. But it looks like I should at least retire the HotPinks, keep the Caribs for short runs if anything, and look into replacing the Lotus in the next few weeks. I'm not feeling any problems with the shoes, just seeing a closet clog!
via GIPHY
Monday, May 2, 2016
May 2nd! I sign today!
RIDE indoors 1 hour, probably 16 ish miles
RIDE 5 miles to PT and
STRENGTH 1 hour
October 2nd was a big day for me last year - bought my new home and moved. Now months later May 2nd is a big day! The plan is to sign my D papers in just 2 hours!
Bring on the HAPPY DANCE!
via GIPHY
And bring out the BUTTERFLY!
-------------------
Followup after all was done. I'm happy to report that not only did I sign, I got to sign FIRST. A pointless 'win', but it feels a little victorious to me anyway. His end of things weren't done yet, so I don't see this as FINAL just yet. Still some disagreement from their and about how much they'll pay for fees.
Since I got home early, I squeezed in a one hour trainer ride. I wanted to do it before work, but thought I should rest instead. Why I decided to not rest this afternoon? I dunno. It was just a one hour unstructured ride.
Then I rode to PT (on kinda tired legs, in the cold) and had a good session. We're getting more specific in what I can and can't do. Still can't do the "seatbelt" cable crossover type stuff, but bench press, pect muscle, triceps type stuff all balanced and OK. I wrote a check for my second month today, so I think it's time to set some 2nd Month Goals. Welcome to PT'ing a triathlete.
The first month my goals were to establish a routine, define my strengths and weaknesses, and start re-building and re-balancing my upper body. For these sessions, I'd feel fatigued but never sore or lacking the next day, excepting a few leg workouts.
The second month goals: start tracking my weights and reps, identify the weak moves and track progress on them, and get to where I'm feeling the workouts. I'd also like to start adding in some core and more regular leg sessions.
RIDE 5 miles to PT and
STRENGTH 1 hour
October 2nd was a big day for me last year - bought my new home and moved. Now months later May 2nd is a big day! The plan is to sign my D papers in just 2 hours!
Bring on the HAPPY DANCE!
via GIPHY
And bring out the BUTTERFLY!
-------------------
Followup after all was done. I'm happy to report that not only did I sign, I got to sign FIRST. A pointless 'win', but it feels a little victorious to me anyway. His end of things weren't done yet, so I don't see this as FINAL just yet. Still some disagreement from their and about how much they'll pay for fees.
Since I got home early, I squeezed in a one hour trainer ride. I wanted to do it before work, but thought I should rest instead. Why I decided to not rest this afternoon? I dunno. It was just a one hour unstructured ride.
Then I rode to PT (on kinda tired legs, in the cold) and had a good session. We're getting more specific in what I can and can't do. Still can't do the "seatbelt" cable crossover type stuff, but bench press, pect muscle, triceps type stuff all balanced and OK. I wrote a check for my second month today, so I think it's time to set some 2nd Month Goals. Welcome to PT'ing a triathlete.
The first month my goals were to establish a routine, define my strengths and weaknesses, and start re-building and re-balancing my upper body. For these sessions, I'd feel fatigued but never sore or lacking the next day, excepting a few leg workouts.
The second month goals: start tracking my weights and reps, identify the weak moves and track progress on them, and get to where I'm feeling the workouts. I'd also like to start adding in some core and more regular leg sessions.
Sunday, May 1, 2016
13 instead of 20. Am I happy with it?
RUN 13.3 miles in 2:06
After days of rain, the trails were sure to be a mess. So TV and I opted for running Hamburg and Katy, flat but probably the only thing runable today aside from FoPa!
The day started out with sun, but by the time we arrived it was clouded over and cool. I actually put sunscreen on my face! My goal for today was to finally hit 20, but we didn't get there. TV is more confident them I am about the training for the upcoming Berryman 50. I'm worried that although I have good base, I don't have good specific adaptation for running a long time on trails. While I'd rather DNF the 50M than drop to the marathon, the smart thing to do will be dropping to the mary. But I don't need to decide that today. Later.
We went south on Hamburg, hit the Katy, enjoyed the water flowing from the bluff rock, saw a historical boat on the river, heard the multitude upon multitude of frogs singing, hooked up with the Research area trail, climbed that hill, I threw in some fartlek like intervals, and we ended at the loop. TV prefers loops. I prefer out-n-back on days like today when I'd like to hit a goal.
So crazy was this goal of mine that I decide on the run that I could make up the mileage after dropping TV off afterwards. I could run from the house to round up. Not ideal, but....it's a crazy obsession!
By the time I got back to the house, it was 1pm. I still had dog walk, chores, and cookup to do. So no more run. I was both happy to be done (hungry) and unhappy that I didn't hit that magical number. With only two weekends left before the race, doesn't seem like +20 gonna happen!
I tested a bag potato chips on the run, half before then the other half after. No stomach issues, so this food seems a safe bet for me. I skipped the new recovery formulation with whey powder because after testing it in a non-training test Friday I had symptoms Saturday morning. But I also ate too much sugar Friday, so which was the culprit? Then on Saturday I again probably ate too much sugar and them some dried starchy chips from Jay, again symptoms on Sunday. A continuation of Saturday? Or did Saturday's food set me off? Either way, I needed a reset before I could test anything else new. I'll note too it could also be stress, found out Friday afternoon that I sign papers Monday! YAY!
After days of rain, the trails were sure to be a mess. So TV and I opted for running Hamburg and Katy, flat but probably the only thing runable today aside from FoPa!
The day started out with sun, but by the time we arrived it was clouded over and cool. I actually put sunscreen on my face! My goal for today was to finally hit 20, but we didn't get there. TV is more confident them I am about the training for the upcoming Berryman 50. I'm worried that although I have good base, I don't have good specific adaptation for running a long time on trails. While I'd rather DNF the 50M than drop to the marathon, the smart thing to do will be dropping to the mary. But I don't need to decide that today. Later.
We went south on Hamburg, hit the Katy, enjoyed the water flowing from the bluff rock, saw a historical boat on the river, heard the multitude upon multitude of frogs singing, hooked up with the Research area trail, climbed that hill, I threw in some fartlek like intervals, and we ended at the loop. TV prefers loops. I prefer out-n-back on days like today when I'd like to hit a goal.
So crazy was this goal of mine that I decide on the run that I could make up the mileage after dropping TV off afterwards. I could run from the house to round up. Not ideal, but....it's a crazy obsession!
By the time I got back to the house, it was 1pm. I still had dog walk, chores, and cookup to do. So no more run. I was both happy to be done (hungry) and unhappy that I didn't hit that magical number. With only two weekends left before the race, doesn't seem like +20 gonna happen!
I tested a bag potato chips on the run, half before then the other half after. No stomach issues, so this food seems a safe bet for me. I skipped the new recovery formulation with whey powder because after testing it in a non-training test Friday I had symptoms Saturday morning. But I also ate too much sugar Friday, so which was the culprit? Then on Saturday I again probably ate too much sugar and them some dried starchy chips from Jay, again symptoms on Sunday. A continuation of Saturday? Or did Saturday's food set me off? Either way, I needed a reset before I could test anything else new. I'll note too it could also be stress, found out Friday afternoon that I sign papers Monday! YAY!
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