RUN: 15 miles in 2:17
BIKE: ~15 miles in 1:00, indoors
The run was early Saturday morning in FP, with EK and one of her friends. I was particularly tired and kinda didnt think I'd be able to squeak out 2 laps. But I knew to at least try it, and the beauty of a park like this is that you're never really too far from the parking lot.
We ran in reverse of the norm, which was a pleasant shakeup. The pace was good, probably a little faster than I'd normally be going but as fast as I should have been going. A little push. I had the fuel belt but didn't get much into it like I wanted to. First lap 6.37 in 55 mins. I was wore out, but wanted more. A gel and I'm off.
The second lap we thought we'd do slower, but in reality it was probably the same. It was great to have company on a long run for once, I'm so used to company on only the first lap, then solitude for the remainder. The time flies with good conversation! Second lap about the same as the first. By this time I was feeling pretty good! A third lap sounded great, but the plan was for only 15 miles. It seemed a good place to stop. Another gel, and I'm off.
The 3rd lap had an addition to our group-DC joined us. More good conversation, but no faster. EK and I turned around early and headed for home. 15 was the perfect place to stop. But I was dehydrated and clumsy. I took the ride indoors so I could control it. I really didn't think I was up for an outdoors ride.
The ride turned out to be an easy stretch of the legs while I played with the insoles of the bike shoes, swapping parts and feeling out the differences. It seems that the road shoes work just fine with the tri shoe insoles. The only difference is the size of the insole! Maybe I've fixed the problem?
Recovery was a bitch. I was dragging something awful and craving a food I couldnt figure out. So I overate a bit, not that overeating is a bad thing. The bad thing is that I never felt satisfied! Looking back, I think I was just thirsty. The rest of the day day I was amazingly tired. Legs wore out and sort of sore. Mind not clear, clumsy, yawning, wanted a nap but didn't get one. I was beginning to doubt the ride for Sunday--should I rest? Should I shorten the ride? No way to really say until Sunday morning, see how I feel!
Saturday, July 31, 2010
Friday, July 30, 2010
First swim in 50m pool
SWIM: 3000m in 1:16
I had set some goals last week about swimming, and one of them was to do a long 50m pool swim on Friday nights, working my way up to 4000m of a long continuous swim. Also see if nutrition can work during the swim. The goal? 30 laps.
It was raining when I left work and the pool was closed for lightning. The radar suggested clear skies soon, so I waited it out. Half hour later, I had the pool to myself! This only lasted a few minutes, but it was fun to be doing laps in the quiet pool.
I had eaten raisins and cashews before waiting, so I was fueled up and the tummy comfy. I brought a gel just in case, planning to try it around half way. I started off slow, to warm up and focus on a good efficient form. I was slow alright, soon enough I was getting lapped by the swimmers around me. How do they swim so fast? What am I doing wrong?!?!?
No bilateral breathing, so I also worked on keeping my neck loose and straight. The laps passed by relatively quickly, soon enough I was at 15 laps! I skipped the gel, I really didn't think I'd need it. At 20 laps, I decided to test it, as 20 laps was the half IM point. Note to self--the coco gels are NOT good for a swim. In fact, I can probably get through the swim without eating, if I have enough to eat beforehand. See? Learned something already!
At one point during the swim, it started to rain lightly. I knew more storms were rolling in, and I really really wanted to finish the swim before they came. But I could see the dark clouds too, not a good sign.
I was excited to have only 10 laps to go, and started counting them down. 10 laps in this pool sounds so much shorter and 20 laps in the smaller pool (even though 1000y is shorter than 1000m) so I also counted the half laps too. Guess I didn't have much else to think about. I was getting tired, sloppy, my hands were hitting the lane ropes, and I was slowing down a bit more. It all didn't matter, I was almost done! Once I finished, I had to ask, can I do 10 more? And I think I could have, but that wasn't the point. I'll be doing that next week!
The other swimmers were still going, so I watched in wonder as they just glided through the water. How do they do it? Do I need even more lessons?!? I stretched out, happily went into the showers, and THUNDER!! I had missed the storm by minutes! Yahoo!
I had set some goals last week about swimming, and one of them was to do a long 50m pool swim on Friday nights, working my way up to 4000m of a long continuous swim. Also see if nutrition can work during the swim. The goal? 30 laps.
It was raining when I left work and the pool was closed for lightning. The radar suggested clear skies soon, so I waited it out. Half hour later, I had the pool to myself! This only lasted a few minutes, but it was fun to be doing laps in the quiet pool.
I had eaten raisins and cashews before waiting, so I was fueled up and the tummy comfy. I brought a gel just in case, planning to try it around half way. I started off slow, to warm up and focus on a good efficient form. I was slow alright, soon enough I was getting lapped by the swimmers around me. How do they swim so fast? What am I doing wrong?!?!?
No bilateral breathing, so I also worked on keeping my neck loose and straight. The laps passed by relatively quickly, soon enough I was at 15 laps! I skipped the gel, I really didn't think I'd need it. At 20 laps, I decided to test it, as 20 laps was the half IM point. Note to self--the coco gels are NOT good for a swim. In fact, I can probably get through the swim without eating, if I have enough to eat beforehand. See? Learned something already!
At one point during the swim, it started to rain lightly. I knew more storms were rolling in, and I really really wanted to finish the swim before they came. But I could see the dark clouds too, not a good sign.
I was excited to have only 10 laps to go, and started counting them down. 10 laps in this pool sounds so much shorter and 20 laps in the smaller pool (even though 1000y is shorter than 1000m) so I also counted the half laps too. Guess I didn't have much else to think about. I was getting tired, sloppy, my hands were hitting the lane ropes, and I was slowing down a bit more. It all didn't matter, I was almost done! Once I finished, I had to ask, can I do 10 more? And I think I could have, but that wasn't the point. I'll be doing that next week!
The other swimmers were still going, so I watched in wonder as they just glided through the water. How do they do it? Do I need even more lessons?!? I stretched out, happily went into the showers, and THUNDER!! I had missed the storm by minutes! Yahoo!
Thursday, July 29, 2010
Thursday run--much shorter this time
RUN: 6.5 miles in 59 mins
This is usually my long run day, but two factors came into play. First, I still wasn't recovered from last Saturday; Second, I wanted to put my long run and long ride back to back on the weekend, like the plan says to. It will be more tiring, more realistic, and maybe by then I can recover.
I slowed down the pace and ran with LC and SH. LC was in for 14 miles, I would have loved to join her, but I had to stick to my own plan. Another example of the iron solitude. If anyone can run 14 miles it's me, and here I am skipping out.
I was so tired--no oomph on hills, putty legs, but I still finished. The fatigue is a good mix of mental and physical. Am I getting better as the week progresses? Not as fast as I usually do. It seems my body has saturated in terms of training and won't take too much more over what I'm doing now.
One more week, then the start of a taper.
This is usually my long run day, but two factors came into play. First, I still wasn't recovered from last Saturday; Second, I wanted to put my long run and long ride back to back on the weekend, like the plan says to. It will be more tiring, more realistic, and maybe by then I can recover.
I slowed down the pace and ran with LC and SH. LC was in for 14 miles, I would have loved to join her, but I had to stick to my own plan. Another example of the iron solitude. If anyone can run 14 miles it's me, and here I am skipping out.
I was so tired--no oomph on hills, putty legs, but I still finished. The fatigue is a good mix of mental and physical. Am I getting better as the week progresses? Not as fast as I usually do. It seems my body has saturated in terms of training and won't take too much more over what I'm doing now.
One more week, then the start of a taper.
Wednesday, July 28, 2010
Bilateral Wednesday
BIKE: ~30 miles in 1:40
SWIM: 1500y in 45 mins
The bike was uninspired. I again rode indoors to keep the pace under control and attempt to recover more completely. I'm still suffering from Saturday's ovenfest.
The swim however, was memorable--I did 3 laps of bilateral breathing! It was the Yclass, and the instruction sheet specified 12 50's as kick/drill/swim. While using the kickboard, I had an idea. Use the kickboard to practice rotating during the drill part, and use that to learn to rotate to the left for breathing. This is probably a drill I read somewhere, I'm not claiming to have made it up. It worked! It wasn't smooth or natural yet, but if I keep working on it, it will get better. My regular breathing wasn't smooth when I started it either.
SWIM: 1500y in 45 mins
The bike was uninspired. I again rode indoors to keep the pace under control and attempt to recover more completely. I'm still suffering from Saturday's ovenfest.
The swim however, was memorable--I did 3 laps of bilateral breathing! It was the Yclass, and the instruction sheet specified 12 50's as kick/drill/swim. While using the kickboard, I had an idea. Use the kickboard to practice rotating during the drill part, and use that to learn to rotate to the left for breathing. This is probably a drill I read somewhere, I'm not claiming to have made it up. It worked! It wasn't smooth or natural yet, but if I keep working on it, it will get better. My regular breathing wasn't smooth when I started it either.
Tuesday, July 27, 2010
Tuesday's double trouble
BIKE: about 26 miles in 1:25, indoors to get the 88%+ HR in the plan.
RUN: 6.2 miles in 62 mins, a struggle of a run
Yes, I admit, I rode indoors today. I haven't been doing speedwork much in July. I quit going to the time trials to save myself the long drive time and in doing so dropped really intense riding. Today I wanted to get it done. I had lots of energy from my "2 days" off--Sunday and most of Monday.
The goals were 12 mins, 9 mins, 6 mins, and 3 mins at high intensities, all 85-90%, followed by long intervals of 75%, then 70% then cool down. It was a refreshing ride that worked the legs up even if it was in the stuffy indoors. Wached LOTR:TT part 2 again. Love that movie!
By the time I finished the ride, I had to rush a shower and quick breakfast to get to work. Once there, I was feeling only somewhat OK. Tired, very tired. Not yawning tired, but lacking in imagination tired. And I was drinking Nuun'd water like crazy, but not really peeing like it. So I was a bit dehydrated too.
The end of the day rolled around and it was time to run, I knew the run would be a struggle. But I've done this so many times before--take off on a workout tired then feel fine--that I prepared for the run with no real worries. As per my rule, don't judge the outcome of a workout until 20 mins have passed.
Within the first 0.5 mile, I felt odd. My legs were like tight springs, almost the feeling you get just off the bike. Makes sense maybe, I never did stretch my legs after the bike? I stopped at a stoplight and yawned! Instead of going left to the park, I turned right to run some hills towards home. I seemed to know the run would cut short. One mile in I stopped to stretch more. My running form felt awful--wide elbows, hunched shoulders, ducky feet. 1.86 miles in I again turned towards home, now heading S on Grand. I was worried now about stepping on or off a curb in a bad way. Already my right knee's tightness was causing problems on curb step ups.
At 3.5 miles (it felt twices as long as that!!) I had the option to turn left for 0.5 miles home or go straight for some more. My goal was a 75min "easy" run. I was only 35 mins in. I had just finished reading RR's of IMWI, and had the "death march" description of the run in my head. What if this was my death march? What if this is how I felt at mile 10 of the run: unfocused, stomach pain, heavy legs, poor form, low motivation? I've done so many runs where I had the option to cut short or keep going, and it might be safe to bet that I always kept going. Why stop now? I went straight.
So while I felt awful, my body really wasn't registering it everywhere. My HR was only in the 130's, my breathing normal, my energy seemed ok. I was just out of motivation mentally? Hard to say, but I reached a point where I walked a lot more than usual. And I made it part of the run, since I usually don't walk much in a race I knew walking in IMWI would bother me. So when I walked, I thought of being in the race. Other runners would be passing me, my HR would be falling, my frustration building. I don't like to walk in races, I only do 15 second bursts of it. Here I forced a 30-60 min break pretty often. While walking, I tried unsuccessfully to figure out a specific reason for this run's fail. Wasn't all that hot out, I ate a small meal before the run, I hadn't run since last Friday. I could only come up with cumulative fatigue and recovery from Saturday. But lately it seems I'm always tired on the Tuesday afternoon runs, just look back over the past month. Maybe Saturday's ride combined with Tuesday fatigue did this.
Either way, I pushed on to a turnaround point in the park with a water fountain. The warm water only trickled out of the fountain, no cool mouthful like I needed. This did nothing for motivation. At the turnaround, I decided to run to 60 mins even, then walk home. 12 more minutes, then quit. OK, sounds good, off we go. I walked once, and focused on a slow but manageable pace. My death march pace? With 4 mins to go I started to struggle a bit more. Keep going. Nearing 60 mins, I refused to look at the time and told myself to run to the stoplight, then walk home. These little tricks work, I made it to the stoplight at 62 mins. 6.2 miles.
Once home I was too tired to think. I sat at the kitchen and blanked out. I took a shower then laid down thinking I could nap. I never fell asleep, but it did feel good to lay out and rest. Yes I'm tired. But this is Ironman. I'm supposed to be tired. Only this week, and the next week, then I taper. NOW is when I need to push into these workouts and NOW is when I learn what I can do under fatigue. So stick with it, almost there!!
RUN: 6.2 miles in 62 mins, a struggle of a run
Yes, I admit, I rode indoors today. I haven't been doing speedwork much in July. I quit going to the time trials to save myself the long drive time and in doing so dropped really intense riding. Today I wanted to get it done. I had lots of energy from my "2 days" off--Sunday and most of Monday.
The goals were 12 mins, 9 mins, 6 mins, and 3 mins at high intensities, all 85-90%, followed by long intervals of 75%, then 70% then cool down. It was a refreshing ride that worked the legs up even if it was in the stuffy indoors. Wached LOTR:TT part 2 again. Love that movie!
By the time I finished the ride, I had to rush a shower and quick breakfast to get to work. Once there, I was feeling only somewhat OK. Tired, very tired. Not yawning tired, but lacking in imagination tired. And I was drinking Nuun'd water like crazy, but not really peeing like it. So I was a bit dehydrated too.
The end of the day rolled around and it was time to run, I knew the run would be a struggle. But I've done this so many times before--take off on a workout tired then feel fine--that I prepared for the run with no real worries. As per my rule, don't judge the outcome of a workout until 20 mins have passed.
Within the first 0.5 mile, I felt odd. My legs were like tight springs, almost the feeling you get just off the bike. Makes sense maybe, I never did stretch my legs after the bike? I stopped at a stoplight and yawned! Instead of going left to the park, I turned right to run some hills towards home. I seemed to know the run would cut short. One mile in I stopped to stretch more. My running form felt awful--wide elbows, hunched shoulders, ducky feet. 1.86 miles in I again turned towards home, now heading S on Grand. I was worried now about stepping on or off a curb in a bad way. Already my right knee's tightness was causing problems on curb step ups.
At 3.5 miles (it felt twices as long as that!!) I had the option to turn left for 0.5 miles home or go straight for some more. My goal was a 75min "easy" run. I was only 35 mins in. I had just finished reading RR's of IMWI, and had the "death march" description of the run in my head. What if this was my death march? What if this is how I felt at mile 10 of the run: unfocused, stomach pain, heavy legs, poor form, low motivation? I've done so many runs where I had the option to cut short or keep going, and it might be safe to bet that I always kept going. Why stop now? I went straight.
So while I felt awful, my body really wasn't registering it everywhere. My HR was only in the 130's, my breathing normal, my energy seemed ok. I was just out of motivation mentally? Hard to say, but I reached a point where I walked a lot more than usual. And I made it part of the run, since I usually don't walk much in a race I knew walking in IMWI would bother me. So when I walked, I thought of being in the race. Other runners would be passing me, my HR would be falling, my frustration building. I don't like to walk in races, I only do 15 second bursts of it. Here I forced a 30-60 min break pretty often. While walking, I tried unsuccessfully to figure out a specific reason for this run's fail. Wasn't all that hot out, I ate a small meal before the run, I hadn't run since last Friday. I could only come up with cumulative fatigue and recovery from Saturday. But lately it seems I'm always tired on the Tuesday afternoon runs, just look back over the past month. Maybe Saturday's ride combined with Tuesday fatigue did this.
Either way, I pushed on to a turnaround point in the park with a water fountain. The warm water only trickled out of the fountain, no cool mouthful like I needed. This did nothing for motivation. At the turnaround, I decided to run to 60 mins even, then walk home. 12 more minutes, then quit. OK, sounds good, off we go. I walked once, and focused on a slow but manageable pace. My death march pace? With 4 mins to go I started to struggle a bit more. Keep going. Nearing 60 mins, I refused to look at the time and told myself to run to the stoplight, then walk home. These little tricks work, I made it to the stoplight at 62 mins. 6.2 miles.
Once home I was too tired to think. I sat at the kitchen and blanked out. I took a shower then laid down thinking I could nap. I never fell asleep, but it did feel good to lay out and rest. Yes I'm tired. But this is Ironman. I'm supposed to be tired. Only this week, and the next week, then I taper. NOW is when I need to push into these workouts and NOW is when I learn what I can do under fatigue. So stick with it, almost there!!
Monday, July 26, 2010
Stubborn swim
SWIM: 3000y in 1:20
I had set some swim goals last week and I was bound and determined to stick to them. I know, yet another Swim Challenge. The first one puttered out after 2 months, this one won't have to last that long. Only 48 days left to go, and I need to build my swimming up.
So today's goal was 3000y total. Swim class is estimated to be about 2000y, so I decided to tack on another 1000. Each subsequent week I add 200y, only 4 laps. Another part of the plan was to arrive to the Y early for the extra yards, and not stay late like I did today. But I needed to eat, and it all worked out in the end.
The swim class was 4x300y with some negative splits. This went OK, I was feeling strong until the instructor pointed out that I was crossing my arms over my head and sweeping my arms under me. She was right, I can't argue that, but trying to fix it distracted me. Seems I need to work on that some more.
We also did 3x100 kicking, of which I only did 2x100. I apparently have a weak kick, I just wasn't moving very fast. That and my ankle gave me another reason to cut short. And so did a tight hip muscle on the right side. Sigh.
During the class, I talked to another IMWI'er who just did another IM 70.3. I asked about the on course drink, and he said he didn't like it. I had just found out earlier that my order was backordered about 2 weeks! Now I really need to try it out before the race!
I stuck around after the class for the remaining yards. I was at 36 laps, only needed 14 more!! (oxygen debt + Math = disappointment). I got going, thinking 14 laps was a breeze, until I got to 42 laps and realized my error. But I kept going, inventing intervals and breaking the remaining laps into 3-4 lap groups. It felt great to finish though!
I've been reading race reports of IMWI, reading about the "washing machine" start line, how the first line to the buoy is the worst, about how the 2nd lap eases up. Not many mentions waves or chop, only a few but everyone was able to power through it. But DNF'ers probably don't post RR's online, so I'm reading a select list of RR's if you want to look at it that way. Moreover, most RR's don't report problems in the swim, but on the "death march" of a run at the end. Immodiums, ibuprophens, potty stops, bonks, and more. I'm not training with any of that! But one goal for the remaining weekends is to sandwich the long run closer to the long ride, without the day off in between. Maybe I can push myself into sickness that way? Isn't it funny that I'm thinking I should "get sick" before the race so I can be more prepared?
I had set some swim goals last week and I was bound and determined to stick to them. I know, yet another Swim Challenge. The first one puttered out after 2 months, this one won't have to last that long. Only 48 days left to go, and I need to build my swimming up.
So today's goal was 3000y total. Swim class is estimated to be about 2000y, so I decided to tack on another 1000. Each subsequent week I add 200y, only 4 laps. Another part of the plan was to arrive to the Y early for the extra yards, and not stay late like I did today. But I needed to eat, and it all worked out in the end.
The swim class was 4x300y with some negative splits. This went OK, I was feeling strong until the instructor pointed out that I was crossing my arms over my head and sweeping my arms under me. She was right, I can't argue that, but trying to fix it distracted me. Seems I need to work on that some more.
We also did 3x100 kicking, of which I only did 2x100. I apparently have a weak kick, I just wasn't moving very fast. That and my ankle gave me another reason to cut short. And so did a tight hip muscle on the right side. Sigh.
During the class, I talked to another IMWI'er who just did another IM 70.3. I asked about the on course drink, and he said he didn't like it. I had just found out earlier that my order was backordered about 2 weeks! Now I really need to try it out before the race!
I stuck around after the class for the remaining yards. I was at 36 laps, only needed 14 more!! (oxygen debt + Math = disappointment). I got going, thinking 14 laps was a breeze, until I got to 42 laps and realized my error. But I kept going, inventing intervals and breaking the remaining laps into 3-4 lap groups. It felt great to finish though!
I've been reading race reports of IMWI, reading about the "washing machine" start line, how the first line to the buoy is the worst, about how the 2nd lap eases up. Not many mentions waves or chop, only a few but everyone was able to power through it. But DNF'ers probably don't post RR's online, so I'm reading a select list of RR's if you want to look at it that way. Moreover, most RR's don't report problems in the swim, but on the "death march" of a run at the end. Immodiums, ibuprophens, potty stops, bonks, and more. I'm not training with any of that! But one goal for the remaining weekends is to sandwich the long run closer to the long ride, without the day off in between. Maybe I can push myself into sickness that way? Isn't it funny that I'm thinking I should "get sick" before the race so I can be more prepared?
Sunday, July 25, 2010
Volunteer bonk!
I took the day off today. I thought perhaps I might swim after I finished volunteering but after I bonked volunteering I decided against it.
I was doing OK until I stepped out of the shade in the sun to pick up cups. My body temped soared and suddenly I was woozy and sweating buckets. It wasn't a good idea to be on my feet this morning, yet here I was. Feeling sick and handing out water cups. Brilliant.
I came home, tried to eat, managed to eat but no appetite and lots of upset tummy feelings. I thought I was tired enough for a nap, but never tried it. I just need some more time. I recovered slowly as the day went by.
But no pains or injuries or lingering problems, aside from tight knees.
NUMERICS: 16 hrs 47 mins. (plan called for 18hr 20 mins!)
SWIM: 1250y in 30 mins (this is where I fell short of plan)
BIKE: 181 miles in 11 hours
RUN: 33.1 miles in 5.3 hours
I was doing OK until I stepped out of the shade in the sun to pick up cups. My body temped soared and suddenly I was woozy and sweating buckets. It wasn't a good idea to be on my feet this morning, yet here I was. Feeling sick and handing out water cups. Brilliant.
I came home, tried to eat, managed to eat but no appetite and lots of upset tummy feelings. I thought I was tired enough for a nap, but never tried it. I just need some more time. I recovered slowly as the day went by.
But no pains or injuries or lingering problems, aside from tight knees.
NUMERICS: 16 hrs 47 mins. (plan called for 18hr 20 mins!)
SWIM: 1250y in 30 mins (this is where I fell short of plan)
BIKE: 181 miles in 11 hours
RUN: 33.1 miles in 5.3 hours
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