Paddles at MMM

SWIM: 55 mins, no count on the laps. 1200? In a good note, I wasn't as late today. Showed up right at 5:30, not right after. After the kicking set, we started a 3x400 set. Finished only one 400 when CHG put paddles on me. Swim! Ugh, like molasses. Arms moving in slow motion. So. Tough. Can't. Do. More. He asks, why am I trying so hard to move the water? And then suggests moving ME. So start the forward hand earlier, not later. Hot dang, did that feel different! No more sludge! But, suddenly I'm turning over fast like I'm sprinting. No deep breath just a gasp. And I'm getting dizzy. Stop and think. And ask--is the fast turnover OK? Yes, as long as their are gains. I feel like I'm sprinting, so I rest every 25y or 50y to just think and visualize. But it feels good. And fast! But I can't sustain it. It's just too much. Stop to re-evaluate (and get air). Am I flailing my head around. 25y later--yes. OK, focus on the bottom of the pool to prevent the flail to the left. Stop again. Am I holding my breath? No, maybe, no. CHG-- watch the pool tiles in the center stripe. And focus on breathing out as soon as the face is underwater. I think I wait for one arm stroke before I breath out. Things to work on out of water--stand in front of a mirror and turn side to side without moving head. And focus on how I breath. I don't suck in a big breath, heave it out, then gasp more in. It's a slow in, out, rest, in, out rest. I keep hoping for that epiphany in swimming. Who knows, this could be it.

Weekend at home

Saturday: 4 miles on treadmill, about 40 mins. Ran with my sis! Sunday: 11 miles, 1:41 the U-shaped run around home. Only running this weekend, didn't want to miss out on family time by swimming and it was too cold to bike. I did the treadmill run in the Kinvara's, in 0.5 mile intervals in a speed pyramid. Sunday's run was a little tight from the Kinvara's but it shook out fast. That run felt peppy and easy even with the still NE wind. I didn't eat well before or after, so recovery was long. Numerics: 11 hours total. I know I said this last week, but I really do think my taper starts now. Swim: 1900y in 0.83 hrs Bike: 24 miles in 1.5 hrs Run: 52.50 miles in 8.65 hrs I think that makes my 3rd 50+ mile week. My clothes are starting to fit differently!

Long run #2: 12.5 miles

RUN: 12.5 miles in 2:06. No HR data. 10:06m/m
Lap 1: 6.31 miles in 63.5 minutes. 10:03m/m with EK
Lap 2: 6.16 miles in 63 minutes. 10:09m/m alone

My stomach was a bit queasy before this run. Anxious about the miles? Too tired? Sick from getting up early? Either way, it settle in fast and caused no problems.

Today was 30F colder than yesterday, 41F! I wish I'd brought gloves! And it was windy, so while not unpleasant, it wasn't yesterday's never-want-to-stop weather either.

The first loop was a straight thru run, the second one had walk breaks every 2 miles. And you can't tell the difference by the time or pace! I finished this run strong at a great pace. I fell in with a guy I'd seen running yesterday in the last mile to the VC. He was in CA for the tsuanami!

Didn't drink in-run, but ate half a powerbar at lap 2. I meant to get some water but forgot. No problems from that either. I took about a 5-10 min break between the laps for a bio-break and some chatting.

I feel awesome! My legs are heavy and tight, but no problems! I hope I sleep good tonight!

Longest Run yet: 25 miles

RUN: 25 miles in 4:12. ave 10:05m/m; ave 149bpm. Lots of info here....
Lap 1: 6.26miles, 63 minutes, 10:11m/m 176 bpm. Recovery HR 99.
Lap 2: 6.15miles, 62 minutes, 10:03m/m 136 bpm. Recovery HR 100.
Lap 3: 6.34miles, 64 minutes, 10:07m/m 141 bpm. Recovery HR 111.
Lap 4: 6.26miles, 62 minutes, 10:00m/m 146 bpm. Recovery HR 113.

I'm very consistent!

All alone on this run. I was going to do CC Park, but decided against it to save time. I got started around 6:30am or so. Later than intended but it was still dark out.

And, it was 70F!! Shorts and a tank top weather :)

One HUGE change for this long run. I would run 2 miles, then walk 0.1mile (took about 2 minutes). I didn't always walk the full tenth, sometimes I would cut it short to 0.04 or 0.05 before starting again. During these intervals, I would eat and/or drink. I went through a mini Lara and a Powerbar, as well as 400 Infinit calories. So about 750 calories in-run. These two factors, the walk breaks and better nutrition, I think were huge factors in how good I felt both during and after the run.

I also stopped at each lap to re-group, bio-break, and eat. It was only a few mins each stop, but they made a difference. So maybe in my race, stop and rest at the turn-arounds.

Another surprise was that the walk breaks (and I walked fast, not a recovery walk) didn't add to my overall time. In previous weeks, I did 18 miles in 3:0o and 22 miles in 3:42. In this run, I had the same numbers?!? I think it helped that my form would really improve after a walk break and my legs were freshened up. Also that I stayed hydrated and fueled.

Big learning step for me! And likely a new ultra-racing strategy.

For as big as this race was, and as late as it was planned, it was relatively unremarkable. The pain in my legs was minimal. No apparent injuries. No dehydrated #1's later in the day. Very tired but not dragging like I've done before. Healthy hungry (ate 3300 calories!) and healthy thirsty. One more run tomorrow....

Bored on the Bike

BIKE: 90 minutes very easy, 24 miles?? (16mph?) Some intervals and big ring, but overall the goal was just to move the legs.

I woke up and in the first few steps felt the stiff pain of QQ. But it only last a few mins. The bike ride was sort of unfocused, but I didn't want to quit either because it did feel good to some degree. Then the rest of the day was Yawn, Yawn, Yawn. Let's see here...

I'm not following a structured plan for swimming and biking, but the run plan does have some rest in it. I wonder if I'm not resting enough? Once the running dials back I'll just fill in with bike miles.

Well I just checked my running plan, this really isn't a rest week ...wait... OMG!!! I read my plan WRONG!! I'm not tapering!!! Last week was a peak but this isn't a taper?!?!?!?!?!?!?!

I HAVE A 24.8 MILE RUN TOMORROW. OH MY FREAKING GAWD.

This takes planning. Route mapping. Resting. PLANNING!!! I have to get to bed NOW!

First Day of Taper

SWIM: abt 50-55 mins, 1900y. 4x400 as 2x[(4x100)+(2x200)] 400's go by quickly this way!

Another full moon morning, lovely! I almost slept in. The alarm goes off at 4:10am and I think about it...I'm tired, right? I worked hard yesterday! I need a day off!

But I took Saturday off. So today is a work day. It took about 5 mins to come to this conclusion and get out of bed.

And I was late (again) for MMM, only a few mins, but enough. It starts at 5:15am, not 5:32!! Wouldnt a warmup be nice?? Although that is 15 mins of sleep.

In the last lane again today, with the 2 regulars and another woman who wasn't quite so fun to swim with. She was like a crazy driver on the road, what I call an unstable element in the workflow. She was cutting lanes short to turn around faster and pushing between two other swimmers in a circle swim to get 3 swimmers across (instead of just waiting for an opening). At one point, she was salmoning up my side of the lane and swam right on top of me!

Soon enough she jumped to the 2nd lane with it's 5-6 swimmers. Little did the lane jumper know that one of my lane's regulars get's out around 6am, leaving just TWO of us in the lane. Hahaha, hope she had fun squeezed into lane 2. Maybe she got swam over a few times.

Now to focus on me. I had a very tired swim. My arms just weren't working today. I felt slow and had little oomph or power. And my left shoulder just refused to come clean out of the water. CHG pointed out that I'm sweeping under my body. I know, I'm just tired. EXCUSES!!!!

As for tapering, feels great! I'm a little sore from yesterday but tomorrow might be worse. Great energy, positive outlook, and very tired. Awesome.

QQ Supermoon: Song of the day

Lord make me a rainbow, I’ll shine down on my mother
She'll know I’m safe with you when she stands under my colors, oh and
Life ain't always what you think it ought to be, no
ain't even gray, but she buries her baby

The sharp knife of a short life, well
I’ve had just enough time

If I die young bury me in satin
Lay me down on a bed of roses
Sink me in the river at dawn
Send me away with the words of a love song