BIKE: 24.1miles 1hr 22mins (Saturday)
This was a great ride, cold but fantastic. I've never had the tri bike in the SR canyons on Rt71. Also, the new bike fit feels great so far, but going downhill is a bit more hair-raising since I'm so far forward on the aerobars now!
And so it begins...this is the week I start re-acclimating to training. Real IM training starts at the end of December, so for now I'm in base building and schedule building. My goals are to get used to getting up early, holding to a schedule, and getting the meal plan to work for base building. Here's an early lay-out of the schedule:
Monday: morning swim, evening group run 7miles
Tuesday: optional short morning swim, morning crossfit,
Wednesday: morning quality bike 60mins, optional brick run 2-3miles
Thursday: morning group run 6.5 miles
Friday: morning swim, afternoon bike ride
Saturday: morning long run 10+miles
Sunday: morning swim, long bike 90+mins
And to start it all off I missed the monday morning swim today....I'm hoping to swim before I run tonight.
Numerics: week / since 14Sept
SWIM: 1300 / 19140yards
BIKE: 41.6 / 280.2 miles
RUN: 12 / 165.15 miles
2009 RUN: 980.05 miles, 20 more to go!!
Not bad for a holiday week in the off season!
Monday, November 30, 2009
Friday, November 27, 2009
Enjoying being home
RUN 3mi: 22:12 Oglesby Turkey Trot (Thursday)
RUN 2mi: 20min WU/CD
SWIM: 1300y 40min (Friday)
BIKE: 17.5 60min out to school, park, over the hills around home (Friday)
Well I've set a 3mi PR, and since it's my first 3mi race I can't get too excited. But I can be happy about another good race, this one with back-to-back hills that slowed my time a bit. No ankle problems, no other problems actually aside from a side stitch around 1.5mi. First mile in 7:07, others I don't know. 1st/42 AG and 15th/416 OA. 40F and wet
Swim was great, felt powerful and more balanced than before with each arm contributing to the power. All is fine and dandy until my ankle 'pops' and then I don't really swim until it goes back to how it should be. This really needs to be fixed.
Bike was out on the local roads, 40F clean light winds. Wound up the power and speed a few times, but otherwise was just out for the ride. My legs were a bit tired from the race the previous day. Would like to get another ride in tomorrow or Sunday, can't beat these roads for low traffic and quiet environment!
Wednesday, November 25, 2009
Taking flight
RUN: 7miles, 57mins
Sometimes everything comes together for the perfect run. Lately, it's been coming together for me quite often. It's not weather, temperature, grade, terrain, or anything like that. What comes together is inside--perfect mindset, endless energy, light feet. Monday's run was like this, 7 miles of flying. The perfect run is when you don't even know you are running. The miles go by without counting, hills go under you with no effort, and your feet float over the path. Wonderful, and words can't encapsulate the feeling.
And when the run is over, all you want is more. More wind, more air, more flying.
Quick catch-up post
Still counting for last week:
SWIM: 1000m 30mins (Sunday)
Some swimming, some drilling, some screwing around, and some other stuff I won't mention here. This is a training log!
I'm getting close to the 1000mi mark running, I'm thinking about hosting a group event to celebrate it. Now that I've cleared up a few problems with this plan, it might be a go.
Tomorrow is the Turkey Trot, overall winner gets a turkey. Gotta rest up!
Numberics:
SWIM: 1893/16838y
BIKE: 29/238.6mi
RUN:12.5/153.15mi
RUN 2009: 968.05/1000mi
Sunday, November 22, 2009
5K PR!!
5K: 21:55 ~7:18 pace 3rd place overall, 8 in 30-45AG, 46 women total
SWIM: 800y 30min slow focus on technique but not drilling, monday
STRENGTH: 50m+ 30+30+30
BIKE: 15mi 45min intervals of 5 mins HARD, weds
RUN: 6.5 57min FP loop, thursday
BIKE: 14 min 45min 5 and 7 min intervals, friday
RUN: 5K race plus 2.9mi WU/CD, saturday
SWIM: 1000y 30mins 100,200,300 ladder then all drills, saturday
I really do mean to update more often, I just get busy!
So about the race, my goal was a sub-23, also a pacing practice for the A race of all A races--the upcoming Turkey Trot ;) haha. In all seriousness, this was the A race. I really wanted a PR and after not having run a 5K since 2007 I think it's safe to say that I would have been disappointed without a PR (aside from injury or other problem).
Unlike other similar races, I didn't start towards the back and have to run through the field. I stayed up front and tried to keep a general idea of other women around me. But I lost count, and instead focused on one woman right in front of me. The goal was to hang on her shoulder through the race then see how much kick I had at the end. She creeped ahead slowly and eventually reached a distance I couldn't catch. That and I had no kick--90%+ racing took it away from me. So while I didn't have a kick, I didn't diminish either, and I'm happy with that. I did have a flat spot around 2.7 miles while going up a small hill. The ankle was actually worse in WU and CD, and only bothered me once during the race, after a turn in the course.
Previous 5Ks: In 2004 I did 2 5K's in about 28-29 mins, and in 2007 I did a 5K in about 24-25 mins. I also did a track 5K in 2007 in about 24 mins. I was frustrated with this because my stand-alone 5K time was the same as my sprint tri 5K time. All that told me was that my run pace was always the same. I didn't do anything specific this year for 5K training, in fact I did little if any speedwork at all!
As an added bonus, I won my first ever overall award--3rd place. I like the PR better, but I'm excited about this too. How can I not be?!?
SWIM: 800y 30min slow focus on technique but not drilling, monday
STRENGTH: 50m+ 30+30+30
BIKE: 15mi 45min intervals of 5 mins HARD, weds
RUN: 6.5 57min FP loop, thursday
BIKE: 14 min 45min 5 and 7 min intervals, friday
RUN: 5K race plus 2.9mi WU/CD, saturday
SWIM: 1000y 30mins 100,200,300 ladder then all drills, saturday
I really do mean to update more often, I just get busy!
So about the race, my goal was a sub-23, also a pacing practice for the A race of all A races--the upcoming Turkey Trot ;) haha. In all seriousness, this was the A race. I really wanted a PR and after not having run a 5K since 2007 I think it's safe to say that I would have been disappointed without a PR (aside from injury or other problem).
Unlike other similar races, I didn't start towards the back and have to run through the field. I stayed up front and tried to keep a general idea of other women around me. But I lost count, and instead focused on one woman right in front of me. The goal was to hang on her shoulder through the race then see how much kick I had at the end. She creeped ahead slowly and eventually reached a distance I couldn't catch. That and I had no kick--90%+ racing took it away from me. So while I didn't have a kick, I didn't diminish either, and I'm happy with that. I did have a flat spot around 2.7 miles while going up a small hill. The ankle was actually worse in WU and CD, and only bothered me once during the race, after a turn in the course.
Previous 5Ks: In 2004 I did 2 5K's in about 28-29 mins, and in 2007 I did a 5K in about 24-25 mins. I also did a track 5K in 2007 in about 24 mins. I was frustrated with this because my stand-alone 5K time was the same as my sprint tri 5K time. All that told me was that my run pace was always the same. I didn't do anything specific this year for 5K training, in fact I did little if any speedwork at all!
As an added bonus, I won my first ever overall award--3rd place. I like the PR better, but I'm excited about this too. How can I not be?!?
Sunday, November 15, 2009
Mayhaps the last warm November weekend?
BIKE: 14mi 45mins?
RUN: 4mi, 45 mins, brick run with JM (Friday)
BIKE: 12.3mi 50mins? around town Saturday
SWIM: 1640y Sunday
A weekend of club events! Started of with my first brick since Redman with JM, which turned out to be the most relaxing ride/run in a long time. The goal was to just get out and enjoy it. That we did. Saturday was volunteering at the GOTR 5K followed by a short ride downtown. Sunday was Crestview swim, Cross races, then a club coordinator meeting. Whew! But as I write this, it's raining, so this might be the last warm weekend for a while.
My swim today was almost my first real swim--not just drilling-- in a long time. I was getting sloppy towards the end, but it felt great throughout. I think I'm ready for my next lesson :-) Problems I'm still focusing on:keeping my arms from crossing over my head, getting my weight on my hand.
Numerics: Something messed up in last week's numerics, corrected here:
SWIM: 2640y/14945y
BIKE:26.3/209.6 mi (amazing how low this number is...)
RUN:13.5/140.65mi
$$: 32/1517 (Haven't signed up for Snowball yet) (Bought 2 books, paleo and GC/BC)
2009 running total is 955.55! 44.5mi to go!
RUN: 4mi, 45 mins, brick run with JM (Friday)
BIKE: 12.3mi 50mins? around town Saturday
SWIM: 1640y Sunday
A weekend of club events! Started of with my first brick since Redman with JM, which turned out to be the most relaxing ride/run in a long time. The goal was to just get out and enjoy it. That we did. Saturday was volunteering at the GOTR 5K followed by a short ride downtown. Sunday was Crestview swim, Cross races, then a club coordinator meeting. Whew! But as I write this, it's raining, so this might be the last warm weekend for a while.
My swim today was almost my first real swim--not just drilling-- in a long time. I was getting sloppy towards the end, but it felt great throughout. I think I'm ready for my next lesson :-) Problems I'm still focusing on:keeping my arms from crossing over my head, getting my weight on my hand.
Numerics: Something messed up in last week's numerics, corrected here:
SWIM: 2640y/14945y
BIKE:26.3/209.6 mi (amazing how low this number is...)
RUN:13.5/140.65mi
$$: 32/1517 (Haven't signed up for Snowball yet) (Bought 2 books, paleo and GC/BC)
2009 running total is 955.55! 44.5mi to go!
Thursday, November 12, 2009
I will not be dropped!
RUN 6.5mi 51:40 Sub 8m/m!
A PR for the FP loop, and on an injured ankle. I was supposed to run only 3-4 miles on flats but I think I missed the turnoff. haha. By the last mile though, I was struggling to keep up. The front of the pack was moving up and I was not. I could catch them only to again fall back. I really don't think I was slowing down, and judging by today's sub 8 pace we were moving faster than usual! In the last tenths, I pushed up, caught a shoulder, and came home with the group. My legs were dead and my heart racing, but I was not dropped.
I was chanting to myself: I will not be dropped. I will not be dropped. I can do this.
And I did! I believe this to be a product of the redman weekend. Even though I was struggling today, I knew I'd finished runs under worse conditions.
The ankle would occasionally slip a bit and the next 5-25 strides were in that "off" position that I feel. Uphills and turns are what popped it. The diagnosis is interosseous membrane tear. The test for the weekend is to see if the taping above the ankle helps. This morning while sitting in a chair flexing my ankle I popped it. If I can still move it "out" while taped, what does that indicate? That I'm just still healing, or that this isn't the correct fix yet? Time will tell.
A PR for the FP loop, and on an injured ankle. I was supposed to run only 3-4 miles on flats but I think I missed the turnoff. haha. By the last mile though, I was struggling to keep up. The front of the pack was moving up and I was not. I could catch them only to again fall back. I really don't think I was slowing down, and judging by today's sub 8 pace we were moving faster than usual! In the last tenths, I pushed up, caught a shoulder, and came home with the group. My legs were dead and my heart racing, but I was not dropped.
I was chanting to myself: I will not be dropped. I will not be dropped. I can do this.
And I did! I believe this to be a product of the redman weekend. Even though I was struggling today, I knew I'd finished runs under worse conditions.
The ankle would occasionally slip a bit and the next 5-25 strides were in that "off" position that I feel. Uphills and turns are what popped it. The diagnosis is interosseous membrane tear. The test for the weekend is to see if the taping above the ankle helps. This morning while sitting in a chair flexing my ankle I popped it. If I can still move it "out" while taped, what does that indicate? That I'm just still healing, or that this isn't the correct fix yet? Time will tell.
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