Friday Hiking in Rockwoods, then about 10 swim laps at Kirkwood
Saturday BIKE COMMUTE 4.3 miles lab to home
Sunday Same as Saturday
I needed a rest, this was a restful and non-restful weekend! Summary of training here only :X
A left hamstring muscle is tight, really tight. And left hip hurting probably from that tightness. Just didn't feel good since Thursday, whether it was the brick, the long weekend before, or Thursday PT I can't say for sure.
So the weekend was "off" training. And I can say from Monday's perspective that it was a good thing.
NUMERICS 2:20 min of BR (didn't count swim)
SWIM 500 yards, haha
BIKE 26.4 miles
RUN 4.37 miles, I want every hundredth at this rate
BIKE COMMUTE 34.8 mile
WALK 19.1 miles, lotsa berry picking with the dog :)
Sunday, June 10, 2018
Thursday, June 7, 2018
Brickety-brick on Thursday instead of Tuesday
BIKE 65 mins and 16.4 miles
RUN 1.7 miles of 3/ 17 mins of about 35
PT with JH
WALK 0.8+1.3+1.2+1.0+1.4+
Woke up feeling better than yesterday, of course I didn't have a swim to avoid and that probably contributed. On schedule out the door at 545am to ride random loops in TGP. Disappointed in the smallish 16.4 miles! That's all I did?! I didn't push the pace like I do with BE, I just rode steady and stood up on the "inclines" to start working those muscles a bit. Great ride, gorgeous morning.
The run was not so great. I was immediately flat on energy, and the body felt leaden. I was wearing my gray Orca shorts (on the small side) and my new Cascadia trail shoes (their first run!) (on the feels-big side) so I felt weirdly dressed. No energy, so I just did 2 min walk then 2 min run alterations. No longer intervals today. And the shoes felt great, sounds good for longer test.
During the run, TH sent a pict of IM70.3 Kansas 8 years ago! I was in the background of a picture of her. I could see my right ankle all taped up. I should go back and read that race report for fun.
Walkies, shower, foam roll, M1, off to PT with JH. Today was longer intervals of holding one leg off the ground, or more properly pushing the heel down into the ground. Oooohhh yeah felt the burn on this one, and my left side squat/lunge was weak today. His advice for the weekend: "take care of yourself" and don't extend to longer intervals and more hours. Hold same or reduce from last weekend. Aye Aye Capt!
Lotsa walking! Dog walk, in-run walk, PT treadmill, to parking (no bike today), walk to CWE for lunch with VDM, then another dog walk.
Past week has been berry-licious, my walks go to the berry trees :)
RUN 1.7 miles of 3/ 17 mins of about 35
PT with JH
WALK 0.8+1.3+1.2+1.0+1.4+
Woke up feeling better than yesterday, of course I didn't have a swim to avoid and that probably contributed. On schedule out the door at 545am to ride random loops in TGP. Disappointed in the smallish 16.4 miles! That's all I did?! I didn't push the pace like I do with BE, I just rode steady and stood up on the "inclines" to start working those muscles a bit. Great ride, gorgeous morning.
The run was not so great. I was immediately flat on energy, and the body felt leaden. I was wearing my gray Orca shorts (on the small side) and my new Cascadia trail shoes (their first run!) (on the feels-big side) so I felt weirdly dressed. No energy, so I just did 2 min walk then 2 min run alterations. No longer intervals today. And the shoes felt great, sounds good for longer test.
During the run, TH sent a pict of IM70.3 Kansas 8 years ago! I was in the background of a picture of her. I could see my right ankle all taped up. I should go back and read that race report for fun.
Walkies, shower, foam roll, M1, off to PT with JH. Today was longer intervals of holding one leg off the ground, or more properly pushing the heel down into the ground. Oooohhh yeah felt the burn on this one, and my left side squat/lunge was weak today. His advice for the weekend: "take care of yourself" and don't extend to longer intervals and more hours. Hold same or reduce from last weekend. Aye Aye Capt!
Lotsa walking! Dog walk, in-run walk, PT treadmill, to parking (no bike today), walk to CWE for lunch with VDM, then another dog walk.
Past week has been berry-licious, my walks go to the berry trees :)
Wednesday, June 6, 2018
Rest day. Only biked 20 miles. ??
BIKE 10 miles 2x TGP on the way to work
BIKE COMMUTE 10 miles commute with construction detours
I WasGonna swim and do and extended commute, but rolling out of bed I was mentally trashed. Haven't been falling asleep like usual last few nights, combined with a weekend off schedule with travel? I just don't fall asleep, but once I do I'm OK.
And my back was worn out Tuesday afternoon at work. Again, possibly travel (all that sitting in the truck) (which by the way still has the cling wrap window) and the long SBR weekend? And I the mental part -- just fuzz brained, no energy.
So I skipped the swim and instead biked an extra 10 miles in TGP. I had OK-ish energy for it, and the rest of the day was just flat energy too. Ah well.
BIKE COMMUTE 10 miles commute with construction detours
I WasGonna swim and do and extended commute, but rolling out of bed I was mentally trashed. Haven't been falling asleep like usual last few nights, combined with a weekend off schedule with travel? I just don't fall asleep, but once I do I'm OK.
And my back was worn out Tuesday afternoon at work. Again, possibly travel (all that sitting in the truck) (which by the way still has the cling wrap window) and the long SBR weekend? And I the mental part -- just fuzz brained, no energy.
So I skipped the swim and instead biked an extra 10 miles in TGP. I had OK-ish energy for it, and the rest of the day was just flat energy too. Ah well.
Tuesday, June 5, 2018
Still fatigued from the weekend, so I only got 0.95 on the treadmill
RUN 2.67 of 4 on track, 19 mins of ~50
BIKE COMMUTE 4.6+2.2=6.8
PT with JH
Yesterday was the drive back to STL, I counted it as a rest day and I didn't even walk much. But that didn't matter to the legs and back as I rolled out the door this morning for the track session with BE. TIRED!
The plan was 10x 1:30 intervals, we ran 3/4th of the track then walked back to the start line. The training plan said to make the last 3 at 85% but I held to my fixed pace while BE took off. The Garmin shows all sub-8 paced intervals!
The bike commute is to/from track, then to/from parking in FoPa. I'm anxious about parking there with my cling-wrap window, but there's not much left to steal from there right now.
PT was great, even with the fatigue. I actually enjoy finding the limit of what the muscles can do, and even felt better after the session than I did before. My legs felt better, not so much my back. Whoooooo tired.
Learned a variation of the side-step squat today, now instead of just standing up keeping feet in spread position I pushed up and brought feet back together. And I did up to 8 leg lifts off the ball! Moving on up!
Title joke -- JH stopped my warm up at 0.95 miles. Not his fault, I coulda walked just a wee bit faster :) But that's a special type of torture, to stop me early!
BIKE COMMUTE 4.6+2.2=6.8
PT with JH
Yesterday was the drive back to STL, I counted it as a rest day and I didn't even walk much. But that didn't matter to the legs and back as I rolled out the door this morning for the track session with BE. TIRED!
The plan was 10x 1:30 intervals, we ran 3/4th of the track then walked back to the start line. The training plan said to make the last 3 at 85% but I held to my fixed pace while BE took off. The Garmin shows all sub-8 paced intervals!
The bike commute is to/from track, then to/from parking in FoPa. I'm anxious about parking there with my cling-wrap window, but there's not much left to steal from there right now.
PT was great, even with the fatigue. I actually enjoy finding the limit of what the muscles can do, and even felt better after the session than I did before. My legs felt better, not so much my back. Whoooooo tired.
Learned a variation of the side-step squat today, now instead of just standing up keeping feet in spread position I pushed up and brought feet back together. And I did up to 8 leg lifts off the ball! Moving on up!
Title joke -- JH stopped my warm up at 0.95 miles. Not his fault, I coulda walked just a wee bit faster :) But that's a special type of torture, to stop me early!
Sunday, June 3, 2018
7x 8 mins on canal path
RUN 7.64 miles of 10, 71 mins of 1h 50 mins
Another perfect day for being outdoors, this time a run on the canal path. While STL suffers the heat I'm waking up to 55F temps :) Another long session on a few eggs and no water. Gotta dig out the Camelbak soon!
Pre meal usual of a few eggs butter and carrot (yeah started eating carrots again a few weeks ago) but nothing else for today. WU as usual of 2 min intervals and after 13 mins just started in to the first 8 min interval. This felt soooo easy. My HR was climbing up slowly in the intervals and hovered around 140 for the first few before getting 'too high'. What is too high anyway? MAF says 138 is my upper limit, but really this didn't feel like a high RPE session!?
Hit the turn around feeling great. Saw a group of 4 female runners, a male runner, a bunch of bikers, a few fisherman. One snake, not much else. Just me and a pretty path stretched out ahead of me.
In the 7th interval I decided I needed to stop the 8 min and cut down to the CD sequence of 2 or 3 mins. Just wasn't holding form like needed. Hit the truck at 9.6 miles, so of course I couldn't stop until 10 miles. So I walked the remaining. This is how we get to running 100 miles eventually --just can't stop.
The hip felt great in the run, but the rest of the day was tight and surprisingly the right hip flexors were talking too. I think the bike set the stage for this. But it was all OK not like an injury pain.
NUMERICS 9 hours and 24 mins of SBR
SWIM 6400 yards
BIKE 80.5 miles
RUN 11.5 miles
BIKE COMMUTE 16.8
WALK 6.5 miles, didn't keep track of walking while at home
Saturday, June 2, 2018
Garmin said I did >4000K. It lies.
SWIM 60 mins and 2400. Or was it 2300...
This was my "rest" day between the long ride and run. The plan was 2x800, first one swim and second one pull. I didn't think I could swim the 800, but I did with a short break half way though. Really happy with that. Then I pulled the second 800, same thing just took a break at the 400 mark.
This swim felt great. Smooth and "fast". Restful. Aside from the Garmin being so confused and logging laps I wasn't doing. I think the compass function is confused by the NNW to SSE direction of the lap lane.
This was my "rest" day between the long ride and run. The plan was 2x800, first one swim and second one pull. I didn't think I could swim the 800, but I did with a short break half way though. Really happy with that. Then I pulled the second 800, same thing just took a break at the 400 mark.
This swim felt great. Smooth and "fast". Restful. Aside from the Garmin being so confused and logging laps I wasn't doing. I think the compass function is confused by the NNW to SSE direction of the lap lane.
Friday, June 1, 2018
Long ride to nuke plant
BIKE 50 miles in 2:51, ave 17.2 mph
Was home for the weekend, and had the opportunity to break up my long ride/long run by splitting them to Friday/Sunday. Dad and I sketched out a few ride options the night before, in the end I stuck to the Grand Ridge ride. I've done a shorter version of this route a few years (?) ago and I didn't require driving to the start.
Gorgeous day, oh wow, full sun and little wind, dry and calm and all sorts of wonderful. Went out the door on a few eggs and veg, only water on the bike and a clementine orange if I want it at the turn-around.
Rode up to the school road, down to the "Grand Ridge Blacktop", then onto GR which was 12 miles away. That came up fast and I just continued on amazed that I hadn't come to a stop yet and was having a perfect day with such low traffic. The plan was to ride out to the nuke plant where PaulG works and maybe catch a view of the coolant lake. Thought a pict of that would make a funny OWS joke.
Soon enough I could see the nuke plant tower and building, but like a mountain range although visible it didn't mean it was close! Had a joke about this with Jess and Paul later :) Then soon enough the plant was going by, but the only view of the coolant lake was a brief peek at the shiny water. Turns out the lake is hidden by a levee. Oh well. Stopped, orange, ride home.
On the outbound I thought I had a headwind, mild as could be but the grass seemed to suggest it. Nope, same feeling on the way home. It was that calm. Refilled the bottles at a BP station in GR, rolled out, still feeling great and time just slipped by. Around mile 46-47 the left hip stalled out, the muscles weren't pulling the pedal up. I tried to be careful to not overdue the compensation to the right leg, thankfully only 3 miles to go and didn't notice much.
Rolled home strong and was amazed at how I was riding a half iron distance so easily and under 3 hours!? Took a few minutes to realize I had 50 and 56 confused, haha!
Noticed on this ride that the right aerobar arm brace is broken, that's what's leading to the discomfort the past few rides. I think I knew this already, from last year?
Was home for the weekend, and had the opportunity to break up my long ride/long run by splitting them to Friday/Sunday. Dad and I sketched out a few ride options the night before, in the end I stuck to the Grand Ridge ride. I've done a shorter version of this route a few years (?) ago and I didn't require driving to the start.
Gorgeous day, oh wow, full sun and little wind, dry and calm and all sorts of wonderful. Went out the door on a few eggs and veg, only water on the bike and a clementine orange if I want it at the turn-around.
Rode up to the school road, down to the "Grand Ridge Blacktop", then onto GR which was 12 miles away. That came up fast and I just continued on amazed that I hadn't come to a stop yet and was having a perfect day with such low traffic. The plan was to ride out to the nuke plant where PaulG works and maybe catch a view of the coolant lake. Thought a pict of that would make a funny OWS joke.
Soon enough I could see the nuke plant tower and building, but like a mountain range although visible it didn't mean it was close! Had a joke about this with Jess and Paul later :) Then soon enough the plant was going by, but the only view of the coolant lake was a brief peek at the shiny water. Turns out the lake is hidden by a levee. Oh well. Stopped, orange, ride home.
On the outbound I thought I had a headwind, mild as could be but the grass seemed to suggest it. Nope, same feeling on the way home. It was that calm. Refilled the bottles at a BP station in GR, rolled out, still feeling great and time just slipped by. Around mile 46-47 the left hip stalled out, the muscles weren't pulling the pedal up. I tried to be careful to not overdue the compensation to the right leg, thankfully only 3 miles to go and didn't notice much.
Rolled home strong and was amazed at how I was riding a half iron distance so easily and under 3 hours!? Took a few minutes to realize I had 50 and 56 confused, haha!
Noticed on this ride that the right aerobar arm brace is broken, that's what's leading to the discomfort the past few rides. I think I knew this already, from last year?
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