BIKE 32.3 miles in 2 hours
Ooooh that's slow, but I was in a slow mood. It was a zero carb morning and I felt every missing gram of carb it seemed. Just dragging, low mood, flat energy. Fantasizing about raisins and shit. Lol.
I rode from Culver's to the Schoolhouse trail head (tailwind), turned around back to Culvers then onto the south spur (headwind), then back to Culver's (tailwind). I was feeling OK, just not motivated. I was actually tempted to stop after the first out-n-back!
But I didn't stop, and at the same time I didn't do my 50 mile goal that was proving to be too much for my hip. This ride ended with me feeling good, no specific fatigue or hip issue. However my upper/mid back was uncomfortable. Not pained, but enough that I was aware of it. Likely the postural stability work I did yesterday with JH.
Saturday, July 7, 2018
Friday, July 6, 2018
Best Day Ever....Until Tomorrow
SWIM .... ZERO
RUN Treadmill 3.75 miles in about 35 ins
PT with JH
BIKE COMMUTE 1.3 miles
I was really going to swim. Honest and for True. I didn't want to, but I walked in the door of the gym and was faced with a sign saying the pool was closed for cleaning and maintenance. ARG!
Luckily I carried my run gear, so I hopped on the treadmill to make the best of it. Could have run outside, but the oppressive heat and opportunity to practice high cadence without high speed was the better option. So I took off doing my usual 2' walk, 2' run, then worked up to 4', 6', 8', then 15' mintervals. 15 is my longest yet, and I was doing the intervals and 9:22 until the last two mins of the 15 in which I dropped into 8:27 pace. And that felt great.
Later with JH, he said his usual Good Morning, me my usual, then he said Best Day Ever Right?! Just wait until tomorrow! LOVE IT
RUN Treadmill 3.75 miles in about 35 ins
PT with JH
BIKE COMMUTE 1.3 miles
I was really going to swim. Honest and for True. I didn't want to, but I walked in the door of the gym and was faced with a sign saying the pool was closed for cleaning and maintenance. ARG!
Luckily I carried my run gear, so I hopped on the treadmill to make the best of it. Could have run outside, but the oppressive heat and opportunity to practice high cadence without high speed was the better option. So I took off doing my usual 2' walk, 2' run, then worked up to 4', 6', 8', then 15' mintervals. 15 is my longest yet, and I was doing the intervals and 9:22 until the last two mins of the 15 in which I dropped into 8:27 pace. And that felt great.
Later with JH, he said his usual Good Morning, me my usual, then he said Best Day Ever Right?! Just wait until tomorrow! LOVE IT
Thursday, July 5, 2018
WasGonna swim. REALLY!
BIKE COMMUTE 11 miles
SWIM ....?
As you can see, I did the 11 mile loop bike commute. That is the home-Y-lab-home distance. Yet no swim. I f$cking forgot to pack my bike lock, and I didn't realize it until I was just blocks away from the pool. Really, I was gonna swim, I'd convinced myself to do just 30 mins. Ugh. And I'd like to think that once I'm done here at work (since I got in early I'm done early, right?) I'll get home and be like Yippee-Skipee to the pool, but I know myself better.
Soooo hot outside, riding to work was like a swim!
Legs and hip feel great after yesterday's race. I think most of the fatigue I feel on bike and stairs is due to low carbin' it.
SWIM ....?
As you can see, I did the 11 mile loop bike commute. That is the home-Y-lab-home distance. Yet no swim. I f$cking forgot to pack my bike lock, and I didn't realize it until I was just blocks away from the pool. Really, I was gonna swim, I'd convinced myself to do just 30 mins. Ugh. And I'd like to think that once I'm done here at work (since I got in early I'm done early, right?) I'll get home and be like Yippee-Skipee to the pool, but I know myself better.
Soooo hot outside, riding to work was like a swim!
Legs and hip feel great after yesterday's race. I think most of the fatigue I feel on bike and stairs is due to low carbin' it.
Wednesday, July 4, 2018
The O'Fallon Firecracker
Left 2018, Middle and Right 2014. I'm my own fitspo.
RACE 6.2 miles in 1:03:46. Ran 5.67 miles of the distance.
BIKE COMMUTE 9.4 miles
RACE REPORT!!! I just checked, it's been 612 days, or 1 year 8 months 4 days, or 87.5 weeks, or 52,876,800 seconds (haha, kidding) since my last race. Why don't we just say 20 months, whew!
And it's been 296 days, or 42 weeks, or 25,574,400 seconds since my surgery. Again, let's just say 9.75 months as that's the easiest frame of reference to use.
20 months doesn't sound all that long. 10 months does sound long. So it was 10 months from R2T100 to surgery, another 10 months from surgery to race. And you know me, I love my little coincidences and parallels and alignments.
Up really early for this one, it had a long drive to OFallon. Just had some bacon and I think egg yolks for brekkie pre-meal. Bacon seemed like a bad idea at first, but my stomach settled. I chose to wear the same outfit as I did in 2014 for it's patriotic aspect :) And it looks good.
So what I meant to say above -- I'm still keto and didn't carb up for this event. And it worked great, no stomach growl or headache or hangry or lack of energy until well after cool down, although my energy was a bit flat on the emotional side of things.
Met up with TH, walked to start, lined up in the back, and walked up to line -- all as planned. Ran the first segment 10 mins before stopping to walk. Soooooo hard to walk, people start passing me and then I get to repass them. Not used to being passed. We chatted -- family and my "news" of late. She didn't pull out the stupid stick!?
The remaining intervals were 8 mins on the nose, which meant I was maybe fatiguing and waiting for the 8 mins to end? The mile 5 interval seemed to wear me down a bit more, TH thought we sped up. (I haven't seen the raw data yet, that's next). Once I realized we were so close to the finish, I opted to run the rest instead of having a 2 min walk then a 1-3 min run segment. TH did get me to walk a few yards before we entered the ball field.
Funny thing -- I thought for sure running with her would encourage me to skip the intervals and just keep running. Instead, I stuck to them better because she was there! Thanks TH!!
OK now for some raw data. Flat course, only 200ft elevation gain.
| Interval | Time (mins) | Distance | Ave Pace | Ave HR | Ave Cadence | |
| 1 | 9 | 0.93 | 9.75 | 130 | 169 | |
| 2 | 8.5 | 0.89 | 9.5 | 144 | 172 | |
| 3 | 8 | 0.86 | 9.3 | 156 | 173 | |
| 4 | 8 | 0.88 | 9 | 156 | 172 | |
| 5 | 8 | 0.85 | 9.5 | 163 | 173 | |
| 6 | 11.75 | 1.26 | 9.3 | 160 | 175 |
Well I'm happy with the cadence! Lately my runs have had sub 170 cadence. The HR ave climbed fast, so probably not enough recovery in the 2 mins rest intervals? Looking at Ave HR in the rests, it climbed too. Noted. Sometimes I doubt the HR data, I was carrying on a good conversation, yet I'm averaging 150+?
Post race I nibbled on an orange -- carbs! LOL, was yummy. Drove home, M1, shower and FR, then off to work for 6 hours. And after all that, felt fine!
WHOOP! Bring on more race!
Tuesday, July 3, 2018
Heh, rested before the 10K
BIKE COMMUTE 2.5 miles
PT with JH
Now normally I don't rest before 10K distances, but this is my new normal. Tomorrow is my first race as Bee 2.0 and I don't see any good reason to go into it tired. So I skipped on the track session (BE was also out for track run due to sore knee, although IT was going to join us, sorry IT!).
JH commented on the Macklind Mile T-shirt, as in a "so what was this" type of way. Ha, I ran a Macklind Mile but I didn't run the Macklind Mile. Good PT day, he keeps in interesting yet challenging. Just when you think you're good at one particular exercise he lengthens it. Or "gives" me extra reps. He's so generous :) and I'm happy to accept.
PT with JH
Now normally I don't rest before 10K distances, but this is my new normal. Tomorrow is my first race as Bee 2.0 and I don't see any good reason to go into it tired. So I skipped on the track session (BE was also out for track run due to sore knee, although IT was going to join us, sorry IT!).
JH commented on the Macklind Mile T-shirt, as in a "so what was this" type of way. Ha, I ran a Macklind Mile but I didn't run the Macklind Mile. Good PT day, he keeps in interesting yet challenging. Just when you think you're good at one particular exercise he lengthens it. Or "gives" me extra reps. He's so generous :) and I'm happy to accept.
Monday, July 2, 2018
Brewery Brick for the holiday week
BIKE 18.98 miles in 1:10, 3x TGP loops
RUN 2.1 miles in ~21 mins, total 3 miles in 35 mins
BIKE COMMUTE 9.4 miles
A few schedule changes this week with the holiday. I just registered for the Firecracker 10K, my first race as Bee 2.0!! It's the O'Fallon 4th of July race I did in 2014. This year it's on a Wednesday, thus necessitating the schedule change.
BE texted last night that due to a sore knee he was skipping today's ride and tomorrow's run. So I was on my own with my music (two songs added, Journey and Oasis, for the 2018 songlist) and the heat. Wonderfully humid and hot, light sun, no wind, and all around gorgeous. First interval was a little over 16 mins, 2nd was 16 mins, 3rd was 15:54. Yes! By the last interval, in which I did start-of-the-straightaway "sprints", had me worn out so that by the end I could barely stand on the pedals.
Pre ride was 2-3 egg yolks, half T of butter, some parma cheese, and that was a bit too much. Dial back on the cheese, didn't need it. But yes, no carbs today and not much yesterday. See what happens. In a Primal Blueprint pod this morning, Brad talked about being very LC and feeling good in workouts, but then crashing in energy in 36-48 hours. He realized the workout was fueled by cortisol and adreneline. But he also fasted 14-some hours post workout, I didn't do that. Last week after Monday and Tuesday's workouts I had a bad energy crash. Want to avoid that again.
The run was as expected weak. I did short 2-5 minute intervals due to post-ride fatigue. I haven't been doing brick runs for this reason. But this swaps my schedule such that I run today, not tomorrow, and should be ready to go again for the 10K on Wednesday.
As I type, I'm feeling good and even skipped lunch. Eek, not recovery type of activity.
Oh and I called up again SlowTwitch's Guppy Swim challenge. Reading over now.
RUN 2.1 miles in ~21 mins, total 3 miles in 35 mins
BIKE COMMUTE 9.4 miles
A few schedule changes this week with the holiday. I just registered for the Firecracker 10K, my first race as Bee 2.0!! It's the O'Fallon 4th of July race I did in 2014. This year it's on a Wednesday, thus necessitating the schedule change.
BE texted last night that due to a sore knee he was skipping today's ride and tomorrow's run. So I was on my own with my music (two songs added, Journey and Oasis, for the 2018 songlist) and the heat. Wonderfully humid and hot, light sun, no wind, and all around gorgeous. First interval was a little over 16 mins, 2nd was 16 mins, 3rd was 15:54. Yes! By the last interval, in which I did start-of-the-straightaway "sprints", had me worn out so that by the end I could barely stand on the pedals.
Pre ride was 2-3 egg yolks, half T of butter, some parma cheese, and that was a bit too much. Dial back on the cheese, didn't need it. But yes, no carbs today and not much yesterday. See what happens. In a Primal Blueprint pod this morning, Brad talked about being very LC and feeling good in workouts, but then crashing in energy in 36-48 hours. He realized the workout was fueled by cortisol and adreneline. But he also fasted 14-some hours post workout, I didn't do that. Last week after Monday and Tuesday's workouts I had a bad energy crash. Want to avoid that again.
The run was as expected weak. I did short 2-5 minute intervals due to post-ride fatigue. I haven't been doing brick runs for this reason. But this swaps my schedule such that I run today, not tomorrow, and should be ready to go again for the 10K on Wednesday.
As I type, I'm feeling good and even skipped lunch. Eek, not recovery type of activity.
Oh and I called up again SlowTwitch's Guppy Swim challenge. Reading over now.
Sunday, July 1, 2018
Good bye June, Hello July
Saturday RUN 4.4 miles including a personal Macklind Mile at 8:46m/m
Sunday full rest
I took Friday off, just had PT with JH, in the hopes that I'd be full prep for Saturday. I'm fulla fatigue and I think the very LC diet changes are behind it. My gut feels great though, but I gotta find the balance between good energy and training with good gut symptoms.
Left from the house to run to the YMCA, did up to 13 min interval and held a good pace. Met up with SO as he prepared for his race then took off on my personal Macklind Mile ahead of the race fields. My only goal was a smooth mile, good form, and enjoy owning the road for awhile. Saw IT around the half way mark, and even with that stop (Garmin subtracted it), I had just under 9 min mile. Yay! A new Bee 2.0 PR haha.
Was gonna swim, we didn't.
No problems or pains afterwards, but I did note some glut soreness while foam rolling and I'm betting that's from PT on Friday.
----
Sunday was gonna be a bike ride. Then I was gonna swim. Too tired, did neither.
---
NUMERICS 3 hours 10 mins, not including bike commute
SWIM ZERO?!?!?!?
BIKE 20.4 miles
RUN 11.2 miles, still haven't reached 15 mpw yet
BIKE COMMUTE 36.6 miles
Adapting to carni keto this week, plan is to give a go for 30 days and see how it feels. I will have some fruit carbs like strawberries or half orange pre training. Gotta watch sleep levels, I think I don't sleep as well on VLC, so might try carbs in dinner if needed.
And NO SWIMMING?! GAH gotta fix that.
Sunday full rest
I took Friday off, just had PT with JH, in the hopes that I'd be full prep for Saturday. I'm fulla fatigue and I think the very LC diet changes are behind it. My gut feels great though, but I gotta find the balance between good energy and training with good gut symptoms.
Left from the house to run to the YMCA, did up to 13 min interval and held a good pace. Met up with SO as he prepared for his race then took off on my personal Macklind Mile ahead of the race fields. My only goal was a smooth mile, good form, and enjoy owning the road for awhile. Saw IT around the half way mark, and even with that stop (Garmin subtracted it), I had just under 9 min mile. Yay! A new Bee 2.0 PR haha.
Was gonna swim, we didn't.
No problems or pains afterwards, but I did note some glut soreness while foam rolling and I'm betting that's from PT on Friday.
----
Sunday was gonna be a bike ride. Then I was gonna swim. Too tired, did neither.
---
NUMERICS 3 hours 10 mins, not including bike commute
SWIM ZERO?!?!?!?
BIKE 20.4 miles
RUN 11.2 miles, still haven't reached 15 mpw yet
BIKE COMMUTE 36.6 miles
Adapting to carni keto this week, plan is to give a go for 30 days and see how it feels. I will have some fruit carbs like strawberries or half orange pre training. Gotta watch sleep levels, I think I don't sleep as well on VLC, so might try carbs in dinner if needed.
And NO SWIMMING?! GAH gotta fix that.
Subscribe to:
Posts (Atom)