BIKE: 18 miles in 65 mins
SWIM: 2400y in 60 mins
The bike was unremarkable. I rode abt 18 miles. Short for a Tuesday! And in the Tuesday morning meeting at work, I was awake for the first time. Usually I'm tired, stretching my legs in the chair, and eating my second breakfast of the day.
The swim, however, was remarkable. I usually dont' swim all that great in the afternoons, it's harder to focus on technique after a long day. But the goal was simple--follow today's plan: WU=800y with every 4th length as non-free. Main set=3x400y as #1 swim, #2 pull, #3 swim all at 60-70% heart rate. CD= 8x50. Easy enough.
I was going a bit fast in the warmup, and changed the plan to every 4th lap do some non-freestyle work. I don't do much in the way of non-free anyway, unless you count my doggie-paddle-like breaststroke as an off stroke. I had another swimmer in the lane, and I kept working to pace her in my laps. So the WU was harder than it needed to be.
I had quit timing my swims a few weeks ago, after getting discouraged by my slowing times. For some reason, my swim technique was faltering and the last think I needed was one more thing to worry about. But tonight I was feeling good and decided to time the 400's. To my surprise, I did the 1st 400 in 8:12, or about 1 min 1-3 sec/lap!! I was expecting 8:30+.
The second 400 was with a pull buoy. I don't swim all that great with the pull buoy, which is funny because it's supposed to help you improve your swimming. My side-to-side rolling is awkward and unbalanced with the buoy. So even though I'm swimming faster, I'm swimming poorly. Go figure. But, this time I slowed it down and worked on what was wrong. I found that my right arm was curling under me, instead of staying under my shoulder. Once I fixed that, things improved. I visualized the "arm over a barrel" and "scrape the edges of the pool" suggestions. Didn't time the 2nd 400y, as by now there were 3 swimmers in my lane.
And getting to this 3rd swimmer. I have a pet peeve about people who just come up to me and say "we are going to circle swim. OK?" I have to wonder, are you asking me or telling me we are going to circle swim. I like to ask people "would it be OK" and not say "we are going to". It's the assumption on the part of the other person that I would agree to share the lane (even though I always do). whatever. But then to really top it off, she swam sssslllloooooowwwwwww and wide. Big sweep of the arms, big scissor kick with the legs-- she took up over half the lane. Even more, there's a rule that when another swimmer is ready to pass you, you hang on the wall for a few seconds and let them by. Instead, she just pushed off the wall without letting the rest of us pass. It created a continuous traffic jam. Hey, I'm not perfect or fast myself here, but if we're wanna share then you gotta follow the rules.
She kicked me 3 times and hit me with her arms once, and this really fired me up. Suddenly I wanted to swim and buzz by her as fast as possible, to make a stupid point I suppose, about her poor "we are going to share" mentality. So I swam fast. And competitively. I was pushing the pace, looking to pass, and all aboard the Get Out of My Way train. haha, I was probably the jerk in the lane that I complain about. But I never got in her way, I never hit her, and she never had to wait for me.
But I have to give her credit for one thing. Even after stopping a few times to get around her, I did a 7:59 400y swim!! 13 seconds faster than the first one!! I've had this happen before--my best swims and fastest times come after a challenge that gets me riled up. I thought about thanking her once I was done, but she was so absorbed in her scissor kicking that she never looked up. haha, wouldn't that have been funny. "thanks for being an a$$hole, I just had one of my best swims in weeks".
Tuesday, August 31, 2010
Monday, August 30, 2010
Sticking to schedule
DAY OFF!
Here it is, the last week of training! Next week is busy with packing, traveling, and preparing, so I'm not counting that one. This is it!
I can remember 9 months ago peeking ahead in the training plan at the taper week, and wondering how things would change after 9 months of training. The taper weeks at the time seemed so far away, but here they are. I plugged away at it all one week at a time, just kept turning the pages and focusing on each week as it came to me.
And now here it is. That thought just keeps running through my mind. The goal of taper week is to recover from the last few weeks of 17+hr weeks. I should start to feel energetic, rejuventated, and peppy. I'm already feeling it!
There's so much to do in the next 2 weeks, gotta get on that to-do list.
Here it is, the last week of training! Next week is busy with packing, traveling, and preparing, so I'm not counting that one. This is it!
I can remember 9 months ago peeking ahead in the training plan at the taper week, and wondering how things would change after 9 months of training. The taper weeks at the time seemed so far away, but here they are. I plugged away at it all one week at a time, just kept turning the pages and focusing on each week as it came to me.
And now here it is. That thought just keeps running through my mind. The goal of taper week is to recover from the last few weeks of 17+hr weeks. I should start to feel energetic, rejuventated, and peppy. I'm already feeling it!
There's so much to do in the next 2 weeks, gotta get on that to-do list.
Sunday, August 29, 2010
IM Louisville
RUN: 12 miles in about 2hrs. No rush, ran along course looking for friends.
It was a long but exciting day spectating at IML. The best way to describe the day was in brief recollections:
--Swim start line-up: the nervous looks, the readjusting of goggles and helmets, the stretching and anxious looks at the water. Followed by the run into said water.
--The bike out: the smiles, the smorgasbords of foods on bikes, the fresh legs.
--The run: the easy, efficient strides of those who are blessed with great running form. The steady, step-step-step of those less blessed. Yet the perpetual forward momentum of both groups.
--The run: runners dropping out to the curbs, leaning over sick, and being carried off the course. this is serious shit.
--More run: the blank stares, the smiles upon recognition of family, the determined look, and the suffering-but-determined look.
--cheering on the course: people love hearing their names, their club, or something yelled out to them. Unless they are really suffering. Then you just get a dirty look. haha.
--cheering at the finish line chute: So emotional. So very emotional. I tear up just remembering it. The look on the faces as they come out of the darkness and into the bright lights of the chute. The willingness to share the joy in high-fives. The tears on their faces, the big smiles, and the pure joy of finishing.
Things I learned for my race:
--Before leaving T1, start the watch and get the first round of nutrition ready. Don't do it in the mount chute.
--Stay in the predetermined HR zone, regardless of how good you feel. You WILL need that energy in the run.
It was a long but exciting day spectating at IML. The best way to describe the day was in brief recollections:
--Swim start line-up: the nervous looks, the readjusting of goggles and helmets, the stretching and anxious looks at the water. Followed by the run into said water.
--The bike out: the smiles, the smorgasbords of foods on bikes, the fresh legs.
--The run: the easy, efficient strides of those who are blessed with great running form. The steady, step-step-step of those less blessed. Yet the perpetual forward momentum of both groups.
--The run: runners dropping out to the curbs, leaning over sick, and being carried off the course. this is serious shit.
--More run: the blank stares, the smiles upon recognition of family, the determined look, and the suffering-but-determined look.
--cheering on the course: people love hearing their names, their club, or something yelled out to them. Unless they are really suffering. Then you just get a dirty look. haha.
--cheering at the finish line chute: So emotional. So very emotional. I tear up just remembering it. The look on the faces as they come out of the darkness and into the bright lights of the chute. The willingness to share the joy in high-fives. The tears on their faces, the big smiles, and the pure joy of finishing.
Things I learned for my race:
--Before leaving T1, start the watch and get the first round of nutrition ready. Don't do it in the mount chute.
--Stay in the predetermined HR zone, regardless of how good you feel. You WILL need that energy in the run.
Friday, August 27, 2010
Ugh...another bad swim
SWIM: 1000m in 30 mins
Hopefully these bad swims won't kill my confidence on race day. I was tired all day and didn't eat much, so by the time I arrived at the pool I was secretly hoping it was closed up for the night. Nope. Open.
I started off OK, but in the 2nd or 3rd lap I lost the mojo to finish anything more. So I worked on bilateral breathing with and without the pull buoy (I think I read somewhere that the pull buoy can simulate the wetsuit). I found, to my surprise, that once I settled into swimming breathing every 4th stroke worked really good for me! I tried every other (my usual pattern), every third (bilateral), and every fourth. I had initially expected that q4 would work great for me, after all, I have this IM sized cardiac engine so I should be able to hold my breath for a bit, but in previous attempts I felt out of breath. So maybe I'll experiment with that more. I'm not sure I'll get much clear water for a nice settled swim, but who knows?
These crappy swims weigh heavily on my mind. I keep saying I'm a weak swimmer, I am, but cut with the excuses and fix it!!
Hopefully these bad swims won't kill my confidence on race day. I was tired all day and didn't eat much, so by the time I arrived at the pool I was secretly hoping it was closed up for the night. Nope. Open.
I started off OK, but in the 2nd or 3rd lap I lost the mojo to finish anything more. So I worked on bilateral breathing with and without the pull buoy (I think I read somewhere that the pull buoy can simulate the wetsuit). I found, to my surprise, that once I settled into swimming breathing every 4th stroke worked really good for me! I tried every other (my usual pattern), every third (bilateral), and every fourth. I had initially expected that q4 would work great for me, after all, I have this IM sized cardiac engine so I should be able to hold my breath for a bit, but in previous attempts I felt out of breath. So maybe I'll experiment with that more. I'm not sure I'll get much clear water for a nice settled swim, but who knows?
These crappy swims weigh heavily on my mind. I keep saying I'm a weak swimmer, I am, but cut with the excuses and fix it!!
Thursday, August 26, 2010
The Last Long Run
RUN: 14.5 miles in 2:17
The last long run!! OMG!! I love long runs!!
I got up at 4am today to get an early start with LC. She was doing 20, but out paces were similar and I love the early starts. This morning had a 99% full moon setting as well as a sun rising!
The first loop went by as 6.27 miles in 60 mins. A nice solid pace. The second loop wrapped up 12.1 miles in 1:55. The 2nd loop felt better than the first for me. I was supposed to follow a 1:45 run with a :45 min bike to make for a 2:15 day. Once at 1:55, I opted to keep running for 20 mins instead of digging the bike out. Besides, I was loving the run.
Got home, was starving, had breakfast, then WHAM. Energy levels crashed. Mental fuzz, dragging feet, sleepy eyes. The day had caught up with me. I'm probably a bit dehydrated.
My last long run!! I'm already talking about doing a marathon next spring, planning the when and where. Now's not the time for that, and come post-IMWI I'm sure my will to do another 26.2 will fade. Both times I've raced 26.2 taught me that I like marathon training more than marathon racing. haha, and here I want to do it all again.
My running this year has been fantastic. No injuries, great pace, some PR's, and solid nutrition. Let's hope this carries over into The Big Day and gives me a strong IM-marathon!
The last long run!! OMG!! I love long runs!!
I got up at 4am today to get an early start with LC. She was doing 20, but out paces were similar and I love the early starts. This morning had a 99% full moon setting as well as a sun rising!
The first loop went by as 6.27 miles in 60 mins. A nice solid pace. The second loop wrapped up 12.1 miles in 1:55. The 2nd loop felt better than the first for me. I was supposed to follow a 1:45 run with a :45 min bike to make for a 2:15 day. Once at 1:55, I opted to keep running for 20 mins instead of digging the bike out. Besides, I was loving the run.
Got home, was starving, had breakfast, then WHAM. Energy levels crashed. Mental fuzz, dragging feet, sleepy eyes. The day had caught up with me. I'm probably a bit dehydrated.
My last long run!! I'm already talking about doing a marathon next spring, planning the when and where. Now's not the time for that, and come post-IMWI I'm sure my will to do another 26.2 will fade. Both times I've raced 26.2 taught me that I like marathon training more than marathon racing. haha, and here I want to do it all again.
My running this year has been fantastic. No injuries, great pace, some PR's, and solid nutrition. Let's hope this carries over into The Big Day and gives me a strong IM-marathon!
Wednesday, August 25, 2010
Long ride moved to Wednesday
BIKE: 3:35, about 62 miles
Here's a good example of how obsessive I am. (There is a joke that "obsessive" is the word that lazy people use to describe dedication in people like me, but let's leave that aside for now. This was obsessive). I knew that going to IM Louisville this coming weekend would screw with my schedule, and that my long ride would have to be moved to the middle of the week. Regardless of the best intentions, bringing the bike to KY with the plan to get a long ride in was a bad idea. It just wouldn't happen.
So the plan was to put the long ride (only 4.5 hrs) in with the Weds group ride. Leave work early to get the hours in. Well leaving work early didn't really happen (it never really does) and by the time I was ready to ride 4.5 hours would have put me in the dark. Leaving immediately meant riding in town, with stoplights and cars, and the goal of the ride was a long steady effort. Driving to the open road would have reduced my ride time, so even though the effort might be steady it would be short. What to do, what to do?
At first I was disgusted with my decision--ride indoors doing long 30+ min intervals. Say what?!?!? It's f'ing GORGEOUS outside!! But the sun was already on its way down and the clock was ticking. So up to the trainer I went. Besides, a trainer ride is more efficient than an outdoor ride because the ride doesn't stop for lights, rests, etc, and so I wouldn't have to ride the full 4.5 hrs to get the full benefit.
In the end it was a good idea. It hurt. It was boring. I hated it. But 2.75 hours in I realized that IM could hurt the same way, and I wasn't going to quit that. This became a test. My feet were getting pinched. My butt was sore. My shoulders were aching. How much could I hurt and how bored could I get without stopping? Turns out quite a bit. I quit only after 3.5 hours, and only after I went past 3.5 hours for good measure.
I'm still feeling good energy-wise, but getting that burned out feeling. I need to get some high intensity speedwork in to clear the carbon residue off the spark plugs, so to speak.
Here's a good example of how obsessive I am. (There is a joke that "obsessive" is the word that lazy people use to describe dedication in people like me, but let's leave that aside for now. This was obsessive). I knew that going to IM Louisville this coming weekend would screw with my schedule, and that my long ride would have to be moved to the middle of the week. Regardless of the best intentions, bringing the bike to KY with the plan to get a long ride in was a bad idea. It just wouldn't happen.
So the plan was to put the long ride (only 4.5 hrs) in with the Weds group ride. Leave work early to get the hours in. Well leaving work early didn't really happen (it never really does) and by the time I was ready to ride 4.5 hours would have put me in the dark. Leaving immediately meant riding in town, with stoplights and cars, and the goal of the ride was a long steady effort. Driving to the open road would have reduced my ride time, so even though the effort might be steady it would be short. What to do, what to do?
At first I was disgusted with my decision--ride indoors doing long 30+ min intervals. Say what?!?!? It's f'ing GORGEOUS outside!! But the sun was already on its way down and the clock was ticking. So up to the trainer I went. Besides, a trainer ride is more efficient than an outdoor ride because the ride doesn't stop for lights, rests, etc, and so I wouldn't have to ride the full 4.5 hrs to get the full benefit.
In the end it was a good idea. It hurt. It was boring. I hated it. But 2.75 hours in I realized that IM could hurt the same way, and I wasn't going to quit that. This became a test. My feet were getting pinched. My butt was sore. My shoulders were aching. How much could I hurt and how bored could I get without stopping? Turns out quite a bit. I quit only after 3.5 hours, and only after I went past 3.5 hours for good measure.
I'm still feeling good energy-wise, but getting that burned out feeling. I need to get some high intensity speedwork in to clear the carbon residue off the spark plugs, so to speak.
Tuesday, August 24, 2010
Tuesday brick
BIKE: 25 miles in 1:27
RUN: 7 miles in 1:06
Usually the Tuesday workout is broken up into bike/morning and run/afternoon. But today the clouds parted and everything went in my favor.
I woke up later than usual, 5:30-ish. Since I didn't have a 2-3hr bike ride I could sleep instead, which by the way felt pretty good. Breakfast with the hubby, walk the dog, and head out.
The buoyant feeling from last night was still there. It's as if the fog lifted from my head and a switch flipped to ON. The groggy fatigue was replaced with that hungry go-get-'em attitude that I've been used to. Now instead of slogging up hills I attacked them. Finally, I was able to get in a ride where it was balls to the wall riding, and although that's not entirely safe riding in-town, I couldn't resist. :) In fact, I passed my predetermined turn-around point by 5 minutes, so that I'd really have to cook it on the way home to get ready for a 9:15 meeting. Aint nothing like moving at 26 mph in town on a bike, what a rush!
I got back to lab where I learned that there was no meeting today. Nuts. I could have kept biking! So why stop? Go for a run!
So I did one loop around FP. The first 2 miles were rough, poor form, no energy, sloppy. I imagined that this was my first few miles off the bike at IMWI--tired, worn out, but must keep going. Right around the 2.5 mile mark I perked up and get a few fast lengths in as well as a fast finish. Oh damn, it feels good to be back!
RUN: 7 miles in 1:06
Usually the Tuesday workout is broken up into bike/morning and run/afternoon. But today the clouds parted and everything went in my favor.
I woke up later than usual, 5:30-ish. Since I didn't have a 2-3hr bike ride I could sleep instead, which by the way felt pretty good. Breakfast with the hubby, walk the dog, and head out.
The buoyant feeling from last night was still there. It's as if the fog lifted from my head and a switch flipped to ON. The groggy fatigue was replaced with that hungry go-get-'em attitude that I've been used to. Now instead of slogging up hills I attacked them. Finally, I was able to get in a ride where it was balls to the wall riding, and although that's not entirely safe riding in-town, I couldn't resist. :) In fact, I passed my predetermined turn-around point by 5 minutes, so that I'd really have to cook it on the way home to get ready for a 9:15 meeting. Aint nothing like moving at 26 mph in town on a bike, what a rush!
I got back to lab where I learned that there was no meeting today. Nuts. I could have kept biking! So why stop? Go for a run!
So I did one loop around FP. The first 2 miles were rough, poor form, no energy, sloppy. I imagined that this was my first few miles off the bike at IMWI--tired, worn out, but must keep going. Right around the 2.5 mile mark I perked up and get a few fast lengths in as well as a fast finish. Oh damn, it feels good to be back!
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