SWIM: 400y in 15 minutes (yes you read that right)
BIKE: 25.4 miles in 1:25
There is a timer at work, it looks like a freebie type of timer from a company. On it is the phrase "Time flies, and you are the pilot". Let's add that to another recent phrase heard at a group event: "We all have the same 24hrs, it's how you use those 24hrs". They are saying essentially the same thing--that your time is what you make of it, you are the pilot to your life, and any lack of time or extra time can be considered a stress or a benefit. At least that's how I see it. I tend to be on the "lack of time" side of the equation.
I don't go out much or take an afternoon off to visit a place like the botanical garderns. I don't watch TV, I don't read books or newspapers. Sometimes I flip through a magazine or the funnies while the coffee is brewing. I write to my training log and to this journal, otherwise my internet time is cut down to iPhone surfing over lunch. At least I'm stopping to eat lunch! I hear others talking about their free time and it seems a foreign concept right now. But I'm not jealous. Between the job, IM, and the house my time is overbooked. But the way I see it, I need to what I can, in the time I have, and not worry about the rest of it. One day at a time, one goal at a time, in a first-things-first manner.
That is how I ended up with a Wednesday schedule that ran me into the ground. Up early so as to be at work by 730am. I was going to swim, but I was too tired and short on sleep. All afternoon long I was falling asleep at my desk, even when someone was talking to me. I left around 330pm to get to the pool. Unmotivated, I promised myself to just at least get in the pool, then judge how I felt about it. I managed 8 sleepy laps before calling it quits. Just eight. I barely remember each lap, I just pushed off one wall and found myself at the other a few moments later. There was no way I was going to finish this, so I decided to head home for food and a nap. See even though I was tired, I still wanted to bike the Wed time trial tonight!
I had only 30-40 mins at home. I had a weird meal of sweet potato fries and basil pesto/ketchup (sugar and fat and salt, YUM). Tired as I was, I couldn't sleep so I sat in the kitchen in a brain dazeof thoughtlessness and confusion. I knew I couldn't stay awake for the 60 min drive to St Chuck, leaving me with no workout today or a local ride from home. I chose the latter, I'd already had Monday off.
Feeling more awake with some fuel in me, I set off for my Gravois route. Immediately I woke up (some credit to the hair-raising traffic on that road, wink and you're hit by a car) and although my legs didn't have a whole lot of ooomph I did aim for an ABP ride= Always Be Pushing. The outbound tends downhill before turning alond the RdP with some relatively flat stretches. This is what I needed--wind on my face, road flying by, heart pounding. Here is my drug, and soon enough I was feeling better.
But what a disappointing swim. It's weighing heavily on my mind, a plaque of doubt, a lesion of worry. Just what I need.
And so ends June. The first half of the year:
SWIM 87860y (49.9 miles) in 38.85 hours
BIKE 2249.12 miles in 132.18 hours
RUN 661.98 miles in 100.68 hours
Here comes July!
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Tuesday double
BIKE: 30 miles in 1:50 before work, up midland rd to feefee
RUN: 6.6 miles in 1:00 5x1000m at 5K pace
The bike felt wonderful. I managed to get on the road by 6:30am so as to make it to lab meeting on time. I'm surprised at how long it took me, but with all the stoplights on that road it shouldn't surprise me. I also focused on staying in a low HR/aerobic state. That meant no pushing the hills, staying calm, keeping it easy. But it still took a long time!
I've been discussing with a fellow new IM-er century rides. I'd fully expected to have ridden multiple of those by now!! And not a single one!! Earlier this year, I thought I'd be doing 4-6 100+ rides. Just when do I plan on doing those? This weekend? Why not, find a route and roll it! So what if the training plan doesn't "call for it", what's stopping me?
In the afternoon was speedwork: 5x1000m at 5K pace, but honestly, we just run and try to stay consistent. Just hearing a goal time then missing in each of 5 repeats is frustrating. My goal 1000m time I think was 4:18-4:30 but I kept doing 4:33-4:40's.
When I walked out the door to drive to the track, I seriously wanted to skip the workout. Too tired. Too hungry. Too thirsty. Blah blah blah. I knew I'd feel better afterwards (and I do!) but it's hard to convince yourself of that sometimes. Usually once I get to the track I'm more excited about the run, but still not today. I actually thought about leaving the track after the WU to run around the neighborhood! What?! But my head was in a fog, my thinking wasn't all that razor-sharp, so I ran the workout without every really feeling focused. Sure, my head was in the workout, but I wasn't Focused. Hard to explain. But I pushed through all 5 intervals even though each one was harder and harder. There was an option to just do 4 intervals, but once I started I wasn't going to quit. Especially after someone said that doing all 5 meant doing a 5K workout. (Like I said, I wasn't all that focused).
I met a woman at the track today who had an IM tattoo. I asked what race, she said IMFL07. She said that it was the greatest day of her life, and she hoped the same for me. I love this sport.
Then when I got home my new IM Theme Song was playing on the radio. I stayed in the garage to hear it out.
RUN: 6.6 miles in 1:00 5x1000m at 5K pace
The bike felt wonderful. I managed to get on the road by 6:30am so as to make it to lab meeting on time. I'm surprised at how long it took me, but with all the stoplights on that road it shouldn't surprise me. I also focused on staying in a low HR/aerobic state. That meant no pushing the hills, staying calm, keeping it easy. But it still took a long time!
I've been discussing with a fellow new IM-er century rides. I'd fully expected to have ridden multiple of those by now!! And not a single one!! Earlier this year, I thought I'd be doing 4-6 100+ rides. Just when do I plan on doing those? This weekend? Why not, find a route and roll it! So what if the training plan doesn't "call for it", what's stopping me?
In the afternoon was speedwork: 5x1000m at 5K pace, but honestly, we just run and try to stay consistent. Just hearing a goal time then missing in each of 5 repeats is frustrating. My goal 1000m time I think was 4:18-4:30 but I kept doing 4:33-4:40's.
When I walked out the door to drive to the track, I seriously wanted to skip the workout. Too tired. Too hungry. Too thirsty. Blah blah blah. I knew I'd feel better afterwards (and I do!) but it's hard to convince yourself of that sometimes. Usually once I get to the track I'm more excited about the run, but still not today. I actually thought about leaving the track after the WU to run around the neighborhood! What?! But my head was in a fog, my thinking wasn't all that razor-sharp, so I ran the workout without every really feeling focused. Sure, my head was in the workout, but I wasn't Focused. Hard to explain. But I pushed through all 5 intervals even though each one was harder and harder. There was an option to just do 4 intervals, but once I started I wasn't going to quit. Especially after someone said that doing all 5 meant doing a 5K workout. (Like I said, I wasn't all that focused).
I met a woman at the track today who had an IM tattoo. I asked what race, she said IMFL07. She said that it was the greatest day of her life, and she hoped the same for me. I love this sport.
Then when I got home my new IM Theme Song was playing on the radio. I stayed in the garage to hear it out.
Sunday, June 27, 2010
Weekend at home, part 2
BIKE: 52 miles in 3:02 from home to Seneca and back.
RUN: 11 miles in 1:47 on a U-shaped path to N25/178
After exchanging my Sat and Sun plan, I was determined to get a long ride in this morning, but once again the weather threatened to ruin it. A large storm system was brewing in Iowa, how long would it take to get here? Would it still look as ominous after a few hours? Would it even hit here?
I'm no meteorologist, so it was all an optimistic guess. I managed to get on the road around 6:30am before the foggy mist of the morning had even cleared. The temps were perfect, the humidity high, and my propensity to keep pushing the pace consistent as ever.
I kept reminding myself that this was potentially a 75+ mile ride. There was no need to hurry, just a need to get the miles in safely and diligently. Nutrition, hydration, bike comfort, and mental toughness were the goals of the day. Not speed, heart rate, or time. I had to keep repeating this to myself, I think because deep down I knew the weather was going to cut the ride short.
I had found a route on MMR that looked perfect. It traveled mostly eastward (tailwind today), somewhat southerly, then westward (headwind!) towards home. The roads were all rural, quiet, and perfect. I could have ridden forever. But then someonen would have to drive a long way to pick me up!
At 1.5 hrs in, the sky darkened. Thunder could be heard and a very light rain fell. The iPhone showed storm cells coming towards me in advance of the main storm. So at 25 miles out, I turned around. The headwind wasn't so bad, in fact it was enjoyable. I caught some heavy rain in Ottawa and hid under a school building's entrance. While there I met a local who checked the school on weekends. Turns out his oldest son had some some triathlons and his youngest has run the Chicago marathon! Once the rain quit, I continued towards home and stayed dry the entire way.
Once home, I was still feeling pretty good, I was ready for more! Sadly, the radar showed the storm breaking up and dissipating! So I went for a longer run instead, figuring that any residual rain would affect me less on the run. As yesterday, I felt great on the run. No heavy legs, easy pace, and good mental status. I didn't need to do another long run after having already finished one on Thursday, so why did I do this? Don't know. Just wanted the work-out I guess.
Numerics: 12:25 for the week, plan called for 14.5 I think.
SWIM: still a fat zero
BIKE: 127.5 miles in 7.18 hours, this does not include 18 commute miles
RUN: 34.25 miles in 5.25 hours.
Here I am halfway thru the year, how is 2010 looking?
Swim: 87460 yards in 38.6 hours
Bike: 2193.69 miles in 128.85 hours
Run: 655.38 miles in 99.72 hours
These numbers will bump up a bit by the 30th!
BIKE:
RUN: 11 miles in 1:47 on a U-shaped path to N25/178
After exchanging my Sat and Sun plan, I was determined to get a long ride in this morning, but once again the weather threatened to ruin it. A large storm system was brewing in Iowa, how long would it take to get here? Would it still look as ominous after a few hours? Would it even hit here?
I'm no meteorologist, so it was all an optimistic guess. I managed to get on the road around 6:30am before the foggy mist of the morning had even cleared. The temps were perfect, the humidity high, and my propensity to keep pushing the pace consistent as ever.
I kept reminding myself that this was potentially a 75+ mile ride. There was no need to hurry, just a need to get the miles in safely and diligently. Nutrition, hydration, bike comfort, and mental toughness were the goals of the day. Not speed, heart rate, or time. I had to keep repeating this to myself, I think because deep down I knew the weather was going to cut the ride short.
I had found a route on MMR that looked perfect. It traveled mostly eastward (tailwind today), somewhat southerly, then westward (headwind!) towards home. The roads were all rural, quiet, and perfect. I could have ridden forever. But then someonen would have to drive a long way to pick me up!
At 1.5 hrs in, the sky darkened. Thunder could be heard and a very light rain fell. The iPhone showed storm cells coming towards me in advance of the main storm. So at 25 miles out, I turned around. The headwind wasn't so bad, in fact it was enjoyable. I caught some heavy rain in Ottawa and hid under a school building's entrance. While there I met a local who checked the school on weekends. Turns out his oldest son had some some triathlons and his youngest has run the Chicago marathon! Once the rain quit, I continued towards home and stayed dry the entire way.
Once home, I was still feeling pretty good, I was ready for more! Sadly, the radar showed the storm breaking up and dissipating! So I went for a longer run instead, figuring that any residual rain would affect me less on the run. As yesterday, I felt great on the run. No heavy legs, easy pace, and good mental status. I didn't need to do another long run after having already finished one on Thursday, so why did I do this? Don't know. Just wanted the work-out I guess.
Numerics: 12:25 for the week, plan called for 14.5 I think.
SWIM: still a fat zero
BIKE: 127.5 miles in 7.18 hours, this does not include 18 commute miles
RUN: 34.25 miles in 5.25 hours.
Here I am halfway thru the year, how is 2010 looking?
Swim: 87460 yards in 38.6 hours
Bike: 2193.69 miles in 128.85 hours
Run: 655.38 miles in 99.72 hours
These numbers will bump up a bit by the 30th!
BIKE:
Saturday, June 26, 2010
Weekend at home, part 1
BIKE: 24 miles in 1:14. From home to GR and back.
RUN: 6.5 miles in 58 mins. From home to school road and then some.
RUN: 6.5 miles in 58 mins. From home to school road and then some.
I was going to do my long ride today, the one I picked on MMR, but the potential for rain and the need to be home in the early afternoon changed my plans. So I exchanged Sat and Sun plans. So hopefully the weather holds up for tomorrow!
Today was great weatherwise--80's, sunshine, some winds. So much cooler than my last few rides! I knew the ride was only going to be one hour, so I rode ABP with a sweet tailwind. I was ABP on the return trip with a headwind and hit a few points of flat energy, but was otherwise cruising along with no problems. Really hope the weather holds for tomorrow...
The run was right after the ride, just a few minutes for a gel and shoe change. I took off fast, but decided to ABP this one too. Why not, it was only an hour? I was happy to find I can no "brick legs", I'd like to think I've adapted to where I can buzz off the bike and take off on a smooth run. This happened in IMKS too. If anything, I'm taking off too fast. I slowed a bit on the hills, found myself breathing heavy too, but always the HR was in the 150's. The easy temps and rest yesterday helped there. Tomorrow's brick run won't be this fast or smooth. And the weather? I hope it holds!
Thursday, June 24, 2010
Thursday run...cooler!
RUN: 12.25 miles in 1:50
I did the first lap with dc at 5am: 6.12 miles in 51:44 ave HR 154, ave pace 8:24. I knew this first lap would be faster than planned, my long runs are usually more on the order of 9-9:30mm. But I got up early to run with dc, so I kept up the first loop knowing it was going to slow the second one.
A brief pause for gel, water, and meetup with the rest of the group...
The second loop was mostly alone, I ran only the first mile with the group: 6.15 miles in 58:40 and 167 bpm. The pace was 9:35-ish, much slower than the first loop. Interestingly, my HR was on average much higher in the second loop. I can think of a few reasons for this, and they are all worth thinking about.
First off, it was getting warmer as the sun came up. Also I was lower on water in the second loop. I was drinking from my Nathan bottle of cytomax and from the fountains, but the dehydration is still cumulative. Second, I was holding better form in the first loop, and I'm always more relaxed when running with someone else. You'd think I'd relax more alone, since I don't have to think about keeping up and holding a higher pace. But I don't. Also, you'd expect that a slower pace is an easier pace at which to hold good form, but instead when I slow down I get "heavier", my legs don't float as easy and my feet spend more time on the ground.
A more studied analysis of the HR data shows that my HR didn't go up until I dropped off the back of the group in the second loop around mile 7-7.5. Still have to take into account the accumulated time and all, but it's a correlation for consideration!
This is not the first time I've noticed this effect, I have record of runs with bn that are similar--best pace I've ever held and still a low HR. It leaves me wondering a few things. Am I more efficient at a faster pace? What do I do differently when running with someone else? How can I get them to pace all of my races for me...
I did the first lap with dc at 5am: 6.12 miles in 51:44 ave HR 154, ave pace 8:24. I knew this first lap would be faster than planned, my long runs are usually more on the order of 9-9:30mm. But I got up early to run with dc, so I kept up the first loop knowing it was going to slow the second one.
A brief pause for gel, water, and meetup with the rest of the group...
The second loop was mostly alone, I ran only the first mile with the group: 6.15 miles in 58:40 and 167 bpm. The pace was 9:35-ish, much slower than the first loop. Interestingly, my HR was on average much higher in the second loop. I can think of a few reasons for this, and they are all worth thinking about.
First off, it was getting warmer as the sun came up. Also I was lower on water in the second loop. I was drinking from my Nathan bottle of cytomax and from the fountains, but the dehydration is still cumulative. Second, I was holding better form in the first loop, and I'm always more relaxed when running with someone else. You'd think I'd relax more alone, since I don't have to think about keeping up and holding a higher pace. But I don't. Also, you'd expect that a slower pace is an easier pace at which to hold good form, but instead when I slow down I get "heavier", my legs don't float as easy and my feet spend more time on the ground.
A more studied analysis of the HR data shows that my HR didn't go up until I dropped off the back of the group in the second loop around mile 7-7.5. Still have to take into account the accumulated time and all, but it's a correlation for consideration!
This is not the first time I've noticed this effect, I have record of runs with bn that are similar--best pace I've ever held and still a low HR. It leaves me wondering a few things. Am I more efficient at a faster pace? What do I do differently when running with someone else? How can I get them to pace all of my races for me...
Wednesday, June 23, 2010
Wednesday...still hot
BIKE: 24.5 miles in 1:20. TT in St Charles 25:3? mins.
The heat is starting to catch up to me--this ride was flat and lacked spark. There was a headwind on the way home, and I had a brief 20-30s mechanical on the bike on the inbound--but there was just no life in this ride. Even during the WU I never felt warmed-up.
Outbound with tailwind: 11:24 with ave HR 154
Inbound with headwind: 13:57 ave HR 164
The heat is starting to catch up to me--this ride was flat and lacked spark. There was a headwind on the way home, and I had a brief 20-30s mechanical on the bike on the inbound--but there was just no life in this ride. Even during the WU I never felt warmed-up.
Outbound with tailwind: 11:24 with ave HR 154
Inbound with headwind: 13:57 ave HR 164
Tuesday, June 22, 2010
Tuesday...and the heat continues
BIKE: 27 miles in 1:35, not counting commute home.
RUN: 4.5 miles in 40 mins. 1200/1000/800/400/200 ladder
Oh it's HOT! Still!
I got the bike in before work this morning, leaving from home and taking the Midland route up to Adie. Traffic wasn't bad at that time of morning, so this might become a standard ride for me. Somehow or another I managed to have a headwind both outbound and inbound. How does that happen?
The run was speedwork, and I did all but the 200. I was near puking by the end of the 400. My recoveries were walks, not jogs, and each interval was a rough start. I managed to keep a roughly steady pace, but each lap was about 2 seconds slower than the previous.
Judging by the saturated clothing, I'm very dehydrated but not feeling the effects of it. haha, or maybe I am and I just don't know it! I'd be drinking more if my stomach wasn't so upset right now.
RUN: 4.5 miles in 40 mins. 1200/1000/800/400/200 ladder
Oh it's HOT! Still!
I got the bike in before work this morning, leaving from home and taking the Midland route up to Adie. Traffic wasn't bad at that time of morning, so this might become a standard ride for me. Somehow or another I managed to have a headwind both outbound and inbound. How does that happen?
The run was speedwork, and I did all but the 200. I was near puking by the end of the 400. My recoveries were walks, not jogs, and each interval was a rough start. I managed to keep a roughly steady pace, but each lap was about 2 seconds slower than the previous.
Judging by the saturated clothing, I'm very dehydrated but not feeling the effects of it. haha, or maybe I am and I just don't know it! I'd be drinking more if my stomach wasn't so upset right now.
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