SWIM: 1000m in 40 mins. Mostly splashing around, drilling, stopping for a break. Not a focused swim at all! I tried the butterfly stroke for the first time, what a workout!
Now's a good a time as any to recap January, my first month of real IM training:
I'm enjoying it so far, I have that So Tired But Lovin' It feeling. I have moments of dread and moments of invincibility. Days when I can go forever and days when I don't think I'll be able to walk to the parking lot. I think that's all par for the course. And the real stuff hasn't even started yet!
SWIM: 16388 yards in 7.57 hours (Or 9.31 miles)
BIKE: 259.14 miles in 15.17 hours
RUN: 102.43 miles in 15.9 hours
STRENGTH: 1 hour
Compared to 2009:
SWIM: 2050 yards in 3.5 hours
BIKE: 169 miles in 10.17 hours
RUN: 59.5miles in 9.65 hours
STRENGTH: 0.5 hour
And 2008:
SWIM: 3300 yards in 1.835 hours
BIKE: 187 miles in 12.8 hours
RUN: 113.17 miles in 18.48 hours (training for marathon)
STRENGTH: 2.10 hours
And 2007:
SWIM: 20700 yards in 10.2 hours
BIKE: 195.55 miles in 12.97 hours
RUN: 4.69 miles in 3.37 hours (injured, explains why I swam so much)
STRENGTH: 0.5 hour
Sunday, January 31, 2010
First 18-miler
RUN: 18.2 miles, 3 hrs and 4 minutes. Calculated as just over 10 min/mile pace, but it includes traffic stops. Weather at start was ~1/2" snow and 22F, at the end it was wet slush and 33F.
As always, I was overdressed. And oddly, I was warm at the start but not at the end. Funny how that works.
I'd mapped out a simple route: home to Big River (~5.5), Monday group route (7), then home again (~5.5), with some little circles and loops in between to vary it up. By breaking 18 into small segments, it's easier to process and it gave me planned breaks for water and pit stops. A lot of thinking goes into planning these routes, to include some parks, bathrooms, water fountains, etc. I've already mapped out a potential 20-miler for a few weeks from now. And even with all the planning, I still feel like a pack mule heading out the door. Here's what I carried with me yesterday: FuelBelt with 4 bottles, 5 gels, credit card and a few $1, phone, house keys, YMCA card, 2 plastic baggies, page of maps just in case, kleenex, I think that's it. Most of it ended up in the lower pockets of the jacket right next to the FuelBelt, added a few pounds to the belly.
I was warm within the first mile. I debated turning around, but I knew that once I got away from the houses and into the wind I'd get cold. (wind exposure was also part of route planning, I'd planned a run in an exposed park with the wind at my back.) I struggled the first 2 miles to get used to the snow, I was sliding and losing traction. My pace was only 10 m/m, I was hoping for 9.5 m/m. I'd speed up on clear pavement but lose it again on snow. By 3 miles I'd accepted this and slowed down. Running on snow is tiring, and I expected to have some sore hip muscles tomorow.
Somewhere around 3.5 miles I realized I should have weighed myself, to monitor water loss during the run. I debated turning around and mentally calculated that I could repeat the 3.5-odd miles about 6 times to get 18. Why my mind does this, I don't know. But I break it up in my head and for some reason running the same 6 miles 3x sounds shorter than doing 18 once. Wasn't I just complaining about doing laps in a pool?
I stopped at the YMCA at 4.5 miles for bio-break and a gel. Stopped again at 5.5 at BRR to check on something from the FBR. All these break were refreshing and let my legs clear up. I decided then to run the rest of the route by enjoying traffic stops and walking when I wanted to, as opposed to pushing it for a steady pace. I might be the last person on the running planet to learn that long runs are training to keep you on your feet for a long time, not for a long distance. With that in mind, I altered the game plan.
I set off on the Monday night route, the first time I'd run it in broad daylight, instead of evening or darkness. The day was warming up and I'd taken my orange Oglesby Turkey Trot hat off. Unable to find a place to store it I held it in a gloved hand. Surprisingly, I thought I was lost a few times early in the run, I didn't recognize the streets in daylight. At 7.65 I was along the Des Peres, moving along smoothly, when my mind had the thought of "I can turn around at 9, go back the way I came". Why do I think that turning around and re-running the route will be easier or shorter than continuing on?
Needless to say, I continued on. I was the only runner at the time, but there were many footprints in the snow. Often, I would forget I was running. I've been asked what I think about on long runs since I don't listen to music. My mind wanders from topic to topic and pieces of songs play in my head. Today's song was MacNamara's Band by Bing Crosby, actually it was just one line of the song, a snippet played over and over in the back of my mind. I don't really "think", it's more like a dream state with random and seemingly unconnected thoughts quickly fluttering by. But yet, there must be something to this type of thinking, as I have some of my greatest ideas in long workouts. Well I think they're great anyway.
Running in the daytime revealed pieces of this course I'd never realized. There are beautiful tiles marking the park path embedded in the sidewalks that I occasionally saw through the snow. There are two cemetaries on the route. There are signs to Leisure and Marcus Parks, parks that I was previously unaware of. More importantly, I realized why I sometimes struggle on this run on Monday nights-- there are slight hills that I didn't know about!
As always, I was overdressed. And oddly, I was warm at the start but not at the end. Funny how that works.
I'd mapped out a simple route: home to Big River (~5.5), Monday group route (7), then home again (~5.5), with some little circles and loops in between to vary it up. By breaking 18 into small segments, it's easier to process and it gave me planned breaks for water and pit stops. A lot of thinking goes into planning these routes, to include some parks, bathrooms, water fountains, etc. I've already mapped out a potential 20-miler for a few weeks from now. And even with all the planning, I still feel like a pack mule heading out the door. Here's what I carried with me yesterday: FuelBelt with 4 bottles, 5 gels, credit card and a few $1, phone, house keys, YMCA card, 2 plastic baggies, page of maps just in case, kleenex, I think that's it. Most of it ended up in the lower pockets of the jacket right next to the FuelBelt, added a few pounds to the belly.
I was warm within the first mile. I debated turning around, but I knew that once I got away from the houses and into the wind I'd get cold. (wind exposure was also part of route planning, I'd planned a run in an exposed park with the wind at my back.) I struggled the first 2 miles to get used to the snow, I was sliding and losing traction. My pace was only 10 m/m, I was hoping for 9.5 m/m. I'd speed up on clear pavement but lose it again on snow. By 3 miles I'd accepted this and slowed down. Running on snow is tiring, and I expected to have some sore hip muscles tomorow.
Somewhere around 3.5 miles I realized I should have weighed myself, to monitor water loss during the run. I debated turning around and mentally calculated that I could repeat the 3.5-odd miles about 6 times to get 18. Why my mind does this, I don't know. But I break it up in my head and for some reason running the same 6 miles 3x sounds shorter than doing 18 once. Wasn't I just complaining about doing laps in a pool?
I stopped at the YMCA at 4.5 miles for bio-break and a gel. Stopped again at 5.5 at BRR to check on something from the FBR. All these break were refreshing and let my legs clear up. I decided then to run the rest of the route by enjoying traffic stops and walking when I wanted to, as opposed to pushing it for a steady pace. I might be the last person on the running planet to learn that long runs are training to keep you on your feet for a long time, not for a long distance. With that in mind, I altered the game plan.
I set off on the Monday night route, the first time I'd run it in broad daylight, instead of evening or darkness. The day was warming up and I'd taken my orange Oglesby Turkey Trot hat off. Unable to find a place to store it I held it in a gloved hand. Surprisingly, I thought I was lost a few times early in the run, I didn't recognize the streets in daylight. At 7.65 I was along the Des Peres, moving along smoothly, when my mind had the thought of "I can turn around at 9, go back the way I came". Why do I think that turning around and re-running the route will be easier or shorter than continuing on?
Needless to say, I continued on. I was the only runner at the time, but there were many footprints in the snow. Often, I would forget I was running. I've been asked what I think about on long runs since I don't listen to music. My mind wanders from topic to topic and pieces of songs play in my head. Today's song was MacNamara's Band by Bing Crosby, actually it was just one line of the song, a snippet played over and over in the back of my mind. I don't really "think", it's more like a dream state with random and seemingly unconnected thoughts quickly fluttering by. But yet, there must be something to this type of thinking, as I have some of my greatest ideas in long workouts. Well I think they're great anyway.
Running in the daytime revealed pieces of this course I'd never realized. There are beautiful tiles marking the park path embedded in the sidewalks that I occasionally saw through the snow. There are two cemetaries on the route. There are signs to Leisure and Marcus Parks, parks that I was previously unaware of. More importantly, I realized why I sometimes struggle on this run on Monday nights-- there are slight hills that I didn't know about!
At 10.7 miles, I decided to take in another gel so I stopped at an intersection with a waist-high wall. My hands tend to lock up in the cold because they are balled up in my gloves, so the wall helped me sort my belongings without having to throw them on the ground. While packing up and readying to go, I realized I couldn't find my orange hat. At this point a runner came from behind and passed me. No hat on the wall, the ground, or on the path behind me. Not in my coat, pockets, or on my head (checked there repeatedly). Oh No!!! What to do?!?! Should I go back for a schwag hat? From a race back home that I placed in my AG? Duh, Of Course I go back!! So I doubled back, my pace a bit faster, and my mind rapidly doing the math--where do I last remember carrying it? --I should have asked that runner if he saw it? --Did I drop it at an intersection? --Did another person already find it?
It wasn't at the first intersection, nor the second. Now I was getting worried. Was there going to be some random St Louisan wearing MY Turkey Trot hat? Someone who had no Idea Where Oglesby Is? Heck no!! I picked up the pace even more. Stupid orange hat! Where was it?!?! Just when I was thinking I was wasting my time, I could see it just past a pedestrian bridge. There is was! Untouched. Unstolen. Mine. I promptly put it on, and left it there for the remainder of the run. The Garmin said 11.7 miles. I'd added 2 miles to my route over a hat, such a silly thing, I should be hiding my face under that hat! Now I had some recalculating to do.
Originally, I was going to run back to BRR before going home. That got scratched. Now I just had to head towards home. Earlier, I'd debated stopping at the Schnucks south of home to get some post-run food and ice. I'd have to walk home, but it was only a mile. Scratch that too. Besides, who needs to buy ice when you can just stand outside for 12 minutes?! Onward towards home!
The remaining miles got harder. There are some good hills in the Kingshwy & Chippewa area. But these are main roads with turning traffic, pedestrians, and pollution. Soon enough I came back to TG Park. At this point, 17.1 miles in, I was eager to finish and checking the distance every tenth or so. Thoughts are all the more disjointed at this point. At 17.3, the charged-this-morning Garmin sounded the Low Battery alarm. At 17.7 I turned back onto my street. At 18.2 and a block from home, I called it Done
I recovered surprisingly well from this run (I did it yesterday). I didn't do the ice bath, just some NSAIDs. I didn't nap and just went to bed early. But I've been ravenously hungry since, and unable to satisfy that hunger. I might be dehydrated too, and mis-reading it as hunger. I certainly did not drink enough on this run, and that needs to remedied! No sore hips, no blisters, no tendons that ache. Just lots of fatigue from a body yearning to recover, and to my surprise, ready for more.
Next up: the season's first 20-miler!
Friday, January 29, 2010
All swum out
SWIM: 2700 yards, 1:13. That's about 1.53 miles! I was wondering today how many laps equal ironman, turns out it's 4224 yards or 84.5 laps. I just did 54. Getting there!
It's funny how the distance can play with your head. Or maybe it's only funny because I'm so tired right now. Anyway, when checking my training plan last night I realized I had a 500y WU, then aerobic 1200y and 800y sets, then a CD. 1200 yards is 24 laps. 24 times, back and forth, back and forth. Then after a 60s rest, another 16 laps, back and forth, back and forth. Ugh, sounded awful. At the same time, I'm planning to run 18 miles tomorrow. Why did I equate a 1200y swim with an 18 mile run, better yet why was I excited about the run but not the swim? One will take 3hrs, the other only 30-some minutes.
Turns out the swim wasn't bad at all. I had a long WU, it took some time before I get into a groove. I'm still learning the new drills and they still tire me, so I would look good for 10 laps or so before struggling to keep the hands, elbows, shoulders, head, hips, feet, weight, and balance all in check. So I turned to focusing on one thing per lap. The others would fall apart on me, but by focusing on only one I could finish the set. My form suffered horribly by the end.
I did learn though that I need to work kicking on my side. When I rotate in the water, my legs just tangle behind me. In videos, when I'm on the left turning to breathe, my right leg crosses down and in front of the left. My body twists with my head up and over the right shoulder with my left leg down. No wonder my neck hurts sometimes. This is instead of keeping a straight form in the water with legs out behind me. I'll get there, just need some more time. And some lessons in bilateral breathing to balance things out.
It's funny how the distance can play with your head. Or maybe it's only funny because I'm so tired right now. Anyway, when checking my training plan last night I realized I had a 500y WU, then aerobic 1200y and 800y sets, then a CD. 1200 yards is 24 laps. 24 times, back and forth, back and forth. Then after a 60s rest, another 16 laps, back and forth, back and forth. Ugh, sounded awful. At the same time, I'm planning to run 18 miles tomorrow. Why did I equate a 1200y swim with an 18 mile run, better yet why was I excited about the run but not the swim? One will take 3hrs, the other only 30-some minutes.
Turns out the swim wasn't bad at all. I had a long WU, it took some time before I get into a groove. I'm still learning the new drills and they still tire me, so I would look good for 10 laps or so before struggling to keep the hands, elbows, shoulders, head, hips, feet, weight, and balance all in check. So I turned to focusing on one thing per lap. The others would fall apart on me, but by focusing on only one I could finish the set. My form suffered horribly by the end.
I did learn though that I need to work kicking on my side. When I rotate in the water, my legs just tangle behind me. In videos, when I'm on the left turning to breathe, my right leg crosses down and in front of the left. My body twists with my head up and over the right shoulder with my left leg down. No wonder my neck hurts sometimes. This is instead of keeping a straight form in the water with legs out behind me. I'll get there, just need some more time. And some lessons in bilateral breathing to balance things out.
Thursday, January 28, 2010
Thursday Run
RUN: 6.2 miles in 55.5 minutes. 8:54min/mile. 25F with 12.6F windchill, snow and ice on the ground. Don't know why I mention the weather, it just comes to mind as I type. This was supposed to be 7 miles of speedwork, but I'm still sore from the last 2 days of training. So I eased up and just did the loop, with quads and hamstrings burning!
Was talking to M who is also prepping for 26.2, he does his long runs with the last 4 miles or so at marathon pace. Yikes, what a workout! I'm not sure I could do marathon pace after mile 16. But if my goal pace is sub-9, I might could.
Was talking to M who is also prepping for 26.2, he does his long runs with the last 4 miles or so at marathon pace. Yikes, what a workout! I'm not sure I could do marathon pace after mile 16. But if my goal pace is sub-9, I might could.
Wednesday, January 27, 2010
Schedule change, long bike today
BIKE: abt 38 miles in 2hr 15 mins. Got up early for this one, which focused on long intervals at 75% and ILT drills. I still suck at ILT's, need to work on those, no doubt my catch at the top of the pedal stroke is not smooth. Think big circles! This ride felt good, invigorating even. Still no HR monitor, so I'm using perceived exertion.
RUN: 2.2 miles in 20 mins, goal was an easy brick at 60-70%. This was even more invigorating, and I felt fantastic afterwards. Hungry too. I focused on form, and once I got away from the busy streets I was able to listen for the scuf-scuf sound of a shoe dragging. I noticed it more on the forefoot than the heel. Another note is that my regular shoes also have an outer heel wear pattern, so maybe I wear down the heel walking?
Again tested 1 scoop ea of Cytomax and Perpetuem in one bottle, this time also having a plain water bottle. Afterwards, I forced down even more water along with a protein smoothie. I think this hydration helped with recovery and alertness the rest of the day.
I made it to bed early last night, after wanting a nap all day long. Slept much better too, so maybe I just had a bad night Monday. Just before heading to bed, I realized that putting my next long run on Thursday was not the best idea. In plan, I would run 3 loops of FP, 1 with the group and maybe a second with B, then a third alone. The problems were that those loops might not be at my ideal pace, I would have to go to work afterwards (no nap!), and it's close to Saturday's long run. So I switched Sunday's long bike to today, moved Thursday's long run to Saturday, and put Wednesday's 65 min bike after the swim on Sunday. That gives the legs a rest day on Friday.
RUN: 2.2 miles in 20 mins, goal was an easy brick at 60-70%. This was even more invigorating, and I felt fantastic afterwards. Hungry too. I focused on form, and once I got away from the busy streets I was able to listen for the scuf-scuf sound of a shoe dragging. I noticed it more on the forefoot than the heel. Another note is that my regular shoes also have an outer heel wear pattern, so maybe I wear down the heel walking?
Again tested 1 scoop ea of Cytomax and Perpetuem in one bottle, this time also having a plain water bottle. Afterwards, I forced down even more water along with a protein smoothie. I think this hydration helped with recovery and alertness the rest of the day.
I made it to bed early last night, after wanting a nap all day long. Slept much better too, so maybe I just had a bad night Monday. Just before heading to bed, I realized that putting my next long run on Thursday was not the best idea. In plan, I would run 3 loops of FP, 1 with the group and maybe a second with B, then a third alone. The problems were that those loops might not be at my ideal pace, I would have to go to work afterwards (no nap!), and it's close to Saturday's long run. So I switched Sunday's long bike to today, moved Thursday's long run to Saturday, and put Wednesday's 65 min bike after the swim on Sunday. That gives the legs a rest day on Friday.
Tuesday, January 26, 2010
3 Things I want to fix this year
3 Things I Want To Fix:
1. I might have a glitch/problem in my running form. When I look at the bottom of my running shoes, the outside heel is always worn down. I know about it, and when I run I don't feel it happening. Yet every single pair has this wear pattern. I found a picture of the Saturday run in which I maybe see what is happening--a light scuff of the heel as my forward foot comes down. Granted, this was at mile 13 or so, I was tired, and I was waving at the photographer and out of balance, but excuses excuses excuses! Scuffing the heel probably acts like a brake and strains the leg and foot.
2. During long sessions (>1hr) I don't eat until 45-60 mins in. The recommendations are to eat 15-20 mins into these long sessions so as to keep the flow of carbs steady. By the time I eat, I'm already in a deficit. But I've also had issues with that over-full feeling from eating too much, and I think I can finish better hungry than sick. I rationalize this by thinking that I'll burn what I ate as a meal before-hand. Just test it out and see what happens.
3. I say that I can rip of a 13.1 mile run any day, but I can't do it fast. I just go out and run them as training runs. In fact, there is a disconnect between my 5K and 13.1 PRs: 21:55 (7:03m/m) and 1:54 (8:45m/m). If I am to believe McMillan Running's calculator, my equivalent performance HM time could be 1:46 (26.2 time 3:33!) based on the 5K time. In reverse, my 5K time would be 24.52! Which am I to believe or follow? Regardless, I can do better, but I've yet to really train for a 'fast' half-mary.
Fitting in Crossfit
STRENGTH: 60 mins of xfit, WOD was 'boxing'--1 min at each station with 1 min rest after 3 stations, rotating through all 10 stations 3 times. I usually go all out here, but today I kept focused on form and being able to finish all reps without hurting. Hopefully, the burn won't be too strong later.
SWIM: 60 mins, 1.022 miles mostly drills, kicks, and other swim strokes. I was damned tired for this, only had a bottle of Cytomax/Perp (1 scoop each, not bad!) and some dried fruit before xfit and so I was damned hungry too!! Perfect way to slow me down and have me focus on form, as I was not up to long sets. 200S, 200K, 200P, 200K as WU. Then 3x300 as 100 free, 100 other, 100 free, then CD.
I went to bed early last night dog-tired (scully-dog tired!) but slept poorly. I kept waking up every hour or so. Now usually this is a sign of over-training, can I really be over-trained? Not likely, but it is a reminder to stay in the aerobic HR zones for the time being and not push paces all the time. There is a fine line with all this--you feel so good and excited to be training that you go fast with dreams of PR glory and fantastic finishes. On the other side of the line is over-trained--you feel so tired you don't even want to walk to your car at the end of the day. This was me yesterday. But this tired feeling is also addicting, it's rewarding in its own way. You're tired because you worked hard, and working hard feels good!!
SWIM: 60 mins, 1.022 miles mostly drills, kicks, and other swim strokes. I was damned tired for this, only had a bottle of Cytomax/Perp (1 scoop each, not bad!) and some dried fruit before xfit and so I was damned hungry too!! Perfect way to slow me down and have me focus on form, as I was not up to long sets. 200S, 200K, 200P, 200K as WU. Then 3x300 as 100 free, 100 other, 100 free, then CD.
I went to bed early last night dog-tired (scully-dog tired!) but slept poorly. I kept waking up every hour or so. Now usually this is a sign of over-training, can I really be over-trained? Not likely, but it is a reminder to stay in the aerobic HR zones for the time being and not push paces all the time. There is a fine line with all this--you feel so good and excited to be training that you go fast with dreams of PR glory and fantastic finishes. On the other side of the line is over-trained--you feel so tired you don't even want to walk to your car at the end of the day. This was me yesterday. But this tired feeling is also addicting, it's rewarding in its own way. You're tired because you worked hard, and working hard feels good!!
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