RUN: 45 mins, 5 miles. 3x7 min efforts at zone 3, I just aimed for a steady high effort:
1: .85mi at 8:18m/m
2: .89mi at 7:50m/m
3: .91mi at 7:43m/m
No HR data. Can't find the stupid thing. Again.
A couple of firsts for this run. First real run in the new Brooks trainers, and I haven't put the orthotics in yet. So guess what happens later. Also, my first real run with PS's tips in mind.
I'm off schedule from the holiday weekend and it's got a few days switch around. So I decided to move Weds' speed work today and ride tomorrow. And instead of repeating last week's TGP intervals, I opted for laps around LP. Will make for a good comparison to a previous effort.
The goal was to do the 0.9 mile laps around the park, knowing that one lap will take me about 7 mins. Then in each lap, try to incorporate another drill building up to a great form by the end. As you can see from the numbers, I succeeded!
Lap one was focusing and high heels and cadence. This was sort of tiring at first but maybe only because I was forcing it too much. So I relaxed into it as the lap went by.
Lap two was focusing on head up and elbows. This made for a mess. I was twisting and turning too much. Then at one point I hit a slight downhill which caused my hips to open up more and increasing the angle at which my leg met my hip behind me. This also caused twisting and turning, like fishtailing in swimming. A few seconds into this, I realized that this evened out by using the elbows!!! The elbows became the counterbalance to the leg motion. Now I really picked up speed!
Lap three tried to put it all together. I was pretty tired by this lap yet it was the fastest one. At no point did I really try to lean into the run, I just took it naturally. In this lap my toes started to hurt (no orthotic = pain at 30-35 mins) so this really should have been my worst lap. Instead, it breezed by. Awesome feeling! If I had to guess, I'd say my HR/effort was similar as the earlier laps.
Keep working at it, it's not natural yet.
Tuesday, May 31, 2011
Monday, May 30, 2011
Memorial Day Weekend: Monday
BIKE: 52.5 miles in 3:14
The Trailnet Great Pizza ride with DC and MK. Two great riders. First hot day of training this year, and an eye opener to how my summer of hot training for Cutting Edge and Pigman needs to go. HOT baby, HOT, HOT, HOT.
The ride had a late start, just after 9am, so by that time it felt like mid morning and breakfast was history. No worries, I had 3 bottles of Infinit to try out today. We didn't start with fast goals, the goal was an enjoyable ride. I got my fast intervals in Saturday.
But wouldn't you know it, the ride got fast. We fell in with 2 BS riders and zing we took off. Next thing you know, we are flying. At some points I looked down to see 25-30mph (with a tailwind and a great peloton). Midway through a long fast segment, I realized I'm riding with some of STL's strongest riders, what a feelhttp://www.blogger.com/img/blank.gifing!
DC and MK made for a great day. Always good conversation, always a challenge. I see some of me in people like them and at the same time see the people I aspire to be like.
Tried my new Zoot arm sleeves today, they rock. Maybe next time try them with water? Frea, although not yet tuned up or even cleaned, is clicking right along this season. Just like me. My biking is getting strong fast. Good thing too, I have next weekend, then Kansas, then Cutting Edge!!! Can I even run a half marathon right now?! I haven't even ridden 56 miles yet this year!! Time to start planning the next few weeks. It will be crucial.
I was wondering, what did I do one year ago today? So I looked: OMG! I did the same Memorial Day Weekend part 1, part 2, etc as I did here. I did a 2.5 mile swim, 50-miler and 10K brick, a 10-mile run and 8 mile ride, and the Son of Death By Hills ride to end the holiday. My focus was so different, and I was tapering for IMKS.
The Trailnet Great Pizza ride with DC and MK. Two great riders. First hot day of training this year, and an eye opener to how my summer of hot training for Cutting Edge and Pigman needs to go. HOT baby, HOT, HOT, HOT.
The ride had a late start, just after 9am, so by that time it felt like mid morning and breakfast was history. No worries, I had 3 bottles of Infinit to try out today. We didn't start with fast goals, the goal was an enjoyable ride. I got my fast intervals in Saturday.
But wouldn't you know it, the ride got fast. We fell in with 2 BS riders and zing we took off. Next thing you know, we are flying. At some points I looked down to see 25-30mph (with a tailwind and a great peloton). Midway through a long fast segment, I realized I'm riding with some of STL's strongest riders, what a feelhttp://www.blogger.com/img/blank.gifing!
DC and MK made for a great day. Always good conversation, always a challenge. I see some of me in people like them and at the same time see the people I aspire to be like.
Tried my new Zoot arm sleeves today, they rock. Maybe next time try them with water? Frea, although not yet tuned up or even cleaned, is clicking right along this season. Just like me. My biking is getting strong fast. Good thing too, I have next weekend, then Kansas, then Cutting Edge!!! Can I even run a half marathon right now?! I haven't even ridden 56 miles yet this year!! Time to start planning the next few weeks. It will be crucial.
I was wondering, what did I do one year ago today? So I looked: OMG! I did the same Memorial Day Weekend part 1, part 2, etc as I did here. I did a 2.5 mile swim, 50-miler and 10K brick, a 10-mile run and 8 mile ride, and the Son of Death By Hills ride to end the holiday. My focus was so different, and I was tapering for IMKS.
Sunday, May 29, 2011
Memorial Day Weekend: Sunday
SWIM: 90 minutes, ??? yards. I lost count.
Bit of a change-up here. I still wanted to swim (did you think you'd ever hear me say that!?!?!?) and Monday Master's is off for the holiday. So Sunday Master's it is. New pool, new time. (I slept in until 530am!!)
I wish I could remember the entire workout, I can distinctly count 2500yds but that seems way too short. Some oxygen deprivation laps (no wonder I couldn't count), some kicking, some fast, some anaerobic speeds...then out of the pool and onto the deck for some 1 on 1 with CHG.
One reason I keep coming back to Master's is CHG. He's never given up on me, even when I gave up on me. But this is the first time I've ever dedicated myself to the swim, and I'm actually starting to like it (again, did you ever think you'd hear me say that?!?!). Anyhoo...he hasn't given up so there must be hope for me yet.
He started off my handing me paddles for a lap, to try to feel the launch off my hand. One lap, nope didn't feel it. Out of the pool. Down on the deck, on my side. I'm recovering with a low elbow that sinks my shoulder and arm down. I need to get my shoulder UP in the rotation and have a high elbow. Then dive the arm forward in along my head. Then sweep outward in the catch. I watched some youtube vids and see what he's saying.
All the swim coaches tell me the same thing: I have a poor catch, I'm not using the leverage available to me. But even though I hear it over and over, I still don't have "it". Here's all the things I'm thinking when I'm swimming:
-head down, eyes looking at the bottom
-head swivels like on a rotisserie, eyes look sideways then back down
-butt up, light kick
-rotate, put weight under shoulder
-don't cross over in front of me, it causes fishtailing
-forward arm gliding under the water, straight out in front
-forward arm along my hear, I don't see it but I feel it
-recovering arm up high, shoulder high
-recovering arm aiming for 1 o'clock
-forward arm waits patiently until recovering arm over my ear
-once there, forward arm presses the box, hand down
-water catches on the forearm and hand
-hand sweeps outwards, not under
-elbow over the wrist
-catch is "front wheel drive-ish" in that catch is early
-arms sweeps back, not pushing the water put propelling me forward
-arms sweeps back to hips for recovery
-and more and more
No wonder I can't swim. My poor head is FULL of that stuff. I try to work on just one at a time, but then something else falls apart and I get distracted. Stay at it, stay focused, this won't happen overnight.
Bit of a change-up here. I still wanted to swim (did you think you'd ever hear me say that!?!?!?) and Monday Master's is off for the holiday. So Sunday Master's it is. New pool, new time. (I slept in until 530am!!)
I wish I could remember the entire workout, I can distinctly count 2500yds but that seems way too short. Some oxygen deprivation laps (no wonder I couldn't count), some kicking, some fast, some anaerobic speeds...then out of the pool and onto the deck for some 1 on 1 with CHG.
One reason I keep coming back to Master's is CHG. He's never given up on me, even when I gave up on me. But this is the first time I've ever dedicated myself to the swim, and I'm actually starting to like it (again, did you ever think you'd hear me say that?!?!). Anyhoo...he hasn't given up so there must be hope for me yet.
He started off my handing me paddles for a lap, to try to feel the launch off my hand. One lap, nope didn't feel it. Out of the pool. Down on the deck, on my side. I'm recovering with a low elbow that sinks my shoulder and arm down. I need to get my shoulder UP in the rotation and have a high elbow. Then dive the arm forward in along my head. Then sweep outward in the catch. I watched some youtube vids and see what he's saying.
All the swim coaches tell me the same thing: I have a poor catch, I'm not using the leverage available to me. But even though I hear it over and over, I still don't have "it". Here's all the things I'm thinking when I'm swimming:
-head down, eyes looking at the bottom
-head swivels like on a rotisserie, eyes look sideways then back down
-butt up, light kick
-rotate, put weight under shoulder
-don't cross over in front of me, it causes fishtailing
-forward arm gliding under the water, straight out in front
-forward arm along my hear, I don't see it but I feel it
-recovering arm up high, shoulder high
-recovering arm aiming for 1 o'clock
-forward arm waits patiently until recovering arm over my ear
-once there, forward arm presses the box, hand down
-water catches on the forearm and hand
-hand sweeps outwards, not under
-elbow over the wrist
-catch is "front wheel drive-ish" in that catch is early
-arms sweeps back, not pushing the water put propelling me forward
-arms sweeps back to hips for recovery
-and more and more
No wonder I can't swim. My poor head is FULL of that stuff. I try to work on just one at a time, but then something else falls apart and I get distracted. Stay at it, stay focused, this won't happen overnight.
Saturday, May 28, 2011
Memorial Day Weekend: Saturday
SWIM: 1000m in 22 mins
BIKE: 50 miles in 2:50
4th weekend at NT, and yes it's getting tiring. But only 2 more weekends to go. The swim was OK, I was swimming a bit crooked, but timewise it's pretty similar to last year's loops. And right now I'm not swimming for time but rather working on form. I think it's easier to work on form in the OW- no walls to break the swim.
The ride was Awesome. We had a strong group of riders, many going to IMKS in 2 weeks.(wow, so that means only 1 more weekend at NT for me!). I met 2 new-to-me club members too. We had perfect weather, just a little wind and overcast skies. Great company, great weather, great roads, great bike. I had a realization about 20 miles into the ride: I LOVE THIS!!! I LOVE LOVE LOVE IT!! A total moment of bliss, of happiness, of strength and speed and certainty. I reveled in it. It was a perfect ride.
On the way home out of PdS, I couldn't help it. I dropped the hammer and took off on the old TT course. I was sure that I'd have some followers, just thought that they might be back there only spurred me on. Flat course, smooth road, and a tailwind. I LOVE THIS!!!
BIKE: 50 miles in 2:50
4th weekend at NT, and yes it's getting tiring. But only 2 more weekends to go. The swim was OK, I was swimming a bit crooked, but timewise it's pretty similar to last year's loops. And right now I'm not swimming for time but rather working on form. I think it's easier to work on form in the OW- no walls to break the swim.
The ride was Awesome. We had a strong group of riders, many going to IMKS in 2 weeks.(wow, so that means only 1 more weekend at NT for me!). I met 2 new-to-me club members too. We had perfect weather, just a little wind and overcast skies. Great company, great weather, great roads, great bike. I had a realization about 20 miles into the ride: I LOVE THIS!!! I LOVE LOVE LOVE IT!! A total moment of bliss, of happiness, of strength and speed and certainty. I reveled in it. It was a perfect ride.
On the way home out of PdS, I couldn't help it. I dropped the hammer and took off on the old TT course. I was sure that I'd have some followers, just thought that they might be back there only spurred me on. Flat course, smooth road, and a tailwind. I LOVE THIS!!!
Friday, May 27, 2011
Friday off
DAY OFF.
Finally Friday! Wow I needed a day off. My gluts hurt from lunges :) I'm tired and fatigued :) and I have a lot of work to catch up on :( So I spent 12.5 hrs at work in what might be the most productive day I've had in some time :)
My legs have tight spots, but otherwise I'm mentally recovered and looking forward to an epic Mem Day weekend.
Thursday, May 26, 2011
Overworked this morning? Better by running clinic time.
RUN: 10 miles in 99mins. First 3.1 miles alone at 30 mins, then the FP loop slow and easy.
STRENGTH: xfit 20 mins, as many rounds as possible of 50 walking lunges, 10 pushups, 5 burpes. I think I did about 6.5.
The morning itself went well. The fun felt easy and the xfit tough. But come 9-10am, I crashed. My stomach started to hurt like hell. No bloating like it did pre-primal, just pain. I think maybe I ate too soon after the workout? Or ate too much protein too soon? Eitherway, my body got heavy, I could barely move my core, my head hurt, a little dizzy, my energy hit 10%.
Ugh.
A quick review of systems. I'd eaten enough calories earlier. I was drinking water. I was falling asleep. And the stress of not getting work done was building. I decided to get something to eat in the cafeteria then take a nap in the hubby's car. Better yet, the hubby was in his office, so I spend an hour there. Bingo. I just needed a good break and some food. I knew from priors that the stomach would quit hurting eventually, I wasn't so sure about the other symptoms. But they did clear up a bit. Goes to show just how distracting stomach pain can be.
After work (at which not much work got done), I went to PS's running form clinic. Did a 400y "before" run. Then worked on picking up heels under butt, high cadence of 180 footstrikes/min, head up running proud, leaning forward at the ankles. Then a 400y "after" run. It won't be overnight, but this could make some real changes for me!
Only thing is, I felt some twinges in the legs while doing the drills. Maybe not the best idea to follow up this morning with a few hard 400's!
Wednesday, May 25, 2011
Mastering Masters
SWIM: 2100y in 1hr. MS of 6x200 timed.
RUN: 5.4 mile in 50 mins. MS of 3x6min z3
The workouts are getting very specific, and for what might be the first time, I'm following the specifics. I'm working hard, I can feel the fatigue building up. Last week was supposed to be a rest and it really wasn't. But now I have 3 more base weeks then 1 rest before my first HIM of the year. Only 4 more weeks. That spells motivation!
The swim was great, I 'd watched my fave swimming YT video before leaving. I focused on that long extended arm out front, the feeling of sliding through a small hole then pushing thru it. Although I was tired, I did swim better. The first 200s were just under 4 mins, the last few just over. Still need to work on a faster catch--I seem to pause in the recovery phase.
I was going to run to work, but house scheduling had me running at 9am or so. So instead of a crappy tempo run to work, I had a great tempo run in the park! I was probably pushing higher than z3, still using the race pace feeling as a guide. Now I need to work out my 13.1 race pace, it's probably not what I ran today. I'll check my split time/paces.
RUN: 5.4 mile in 50 mins. MS of 3x6min z3
The workouts are getting very specific, and for what might be the first time, I'm following the specifics. I'm working hard, I can feel the fatigue building up. Last week was supposed to be a rest and it really wasn't. But now I have 3 more base weeks then 1 rest before my first HIM of the year. Only 4 more weeks. That spells motivation!
The swim was great, I 'd watched my fave swimming YT video before leaving. I focused on that long extended arm out front, the feeling of sliding through a small hole then pushing thru it. Although I was tired, I did swim better. The first 200s were just under 4 mins, the last few just over. Still need to work on a faster catch--I seem to pause in the recovery phase.
I was going to run to work, but house scheduling had me running at 9am or so. So instead of a crappy tempo run to work, I had a great tempo run in the park! I was probably pushing higher than z3, still using the race pace feeling as a guide. Now I need to work out my 13.1 race pace, it's probably not what I ran today. I'll check my split time/paces.
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