RUN: 9.5 miles in 1:30.
First 3 miles with LC, then LC and MK on the big loop. Awesome running group! I love running with strong people, their energy carries me through rough patches.
Last night after my run I was doing a systems diagnostic to better understand the fatigue. It just seems too early for over-training, and too light of a training load to be over-worked. So what gives? I think a lot of it is mental. And to add to that, the DH thinks I'm not quite over the doggie yet. More excuses. But I'm going to start tracking water and iron levels to start.
Some research on the Garmin HRM tells me that this strap is prone to this problem, and that I need to go back to the old strap. Wonder if I still have it?
My energy levels were better this morning, even after only 6hrs of sleep. I really need to catch up on that.
Thursday, June 30, 2011
Wednesday, June 29, 2011
Hump-D-Dump Day. Stress on the DUMP.
SWIM: 35 mins and 11oom
RUN: 40 mins and 4 miles
So after feeling relatively good last night, Weds was a reversal of good feeling. I actually managed to get up on time for the swim after only 5 or so hours of sleep. I almost didn't swim, when it came time to leave for the pool I drug my feet. I wanted to go, but didn't want to swim.
What was I thinking? Go for the social aspect and hang out on the deck?
So I went. Got there late. And told myself That Was OK because I only wanted to swim 40 mins anyway. Just another justification. I started after everyone else had warmed up, not that it mattered really since I didn't really do any of their sets anyway. Well I did one--the 4x200m but all I finished was a 3x200. I was doing 100m in 2:20-2:30. It was frustrating! I even tried paddles for one 100, it was tiring but I don't think I'm using them right. I'll have to go back to that post earlier this spring and see what CHG said about the paddles.
And after practice I talked to CHG about a 1-on-1. I'm missing something. I just don't know what.
Then a long day at work, with not much to do. Days like this destroy my motivation. I hate sitting like that. And I didn't bring enough to keep my tummy full for the day. So when it came time to go home and run, my motivation and hunger were ruining my mood. And once again, I wanted to run but didn't want to go. I had just enough time. GO!
Early in the run I wondered if I wanted to run only because I'd feel guilty if I didn't. And who was I going to let down if I didn't run? I don't know.
Not much later than that in the run, I realized this was not going my way. I wanted to walk, stop, sleep, crawl--anything but run. I felt miserable. And my HR was screaming high [more on this later]. The HRM kept reporting 175+ numbers and I was barely moving. I was pausing to walk, catch my breath, and manually check the HR. No way was it 190+ like the Garmin said. No freakin' way. WTH?
But I made it to my 2 mile turnaround, by this time giving up on drills and just working to finish. The drills just drove up my HR and my fatigue, ironically they are efficiency drills. I was happy to reach the turn around, even though I didn't really want to be there. What a conflict. A stupid conflict.
Then my left foot started to hurt (in the Kinvaras). Then I was sweating buckets. Then I was thirsty. Oh geez did I have a long line of waaaahhhhhhhhhhh for this run.
Regarding the HRM-I don't think it's working. So no HR data here.
RUN: 40 mins and 4 miles
So after feeling relatively good last night, Weds was a reversal of good feeling. I actually managed to get up on time for the swim after only 5 or so hours of sleep. I almost didn't swim, when it came time to leave for the pool I drug my feet. I wanted to go, but didn't want to swim.
What was I thinking? Go for the social aspect and hang out on the deck?
So I went. Got there late. And told myself That Was OK because I only wanted to swim 40 mins anyway. Just another justification. I started after everyone else had warmed up, not that it mattered really since I didn't really do any of their sets anyway. Well I did one--the 4x200m but all I finished was a 3x200. I was doing 100m in 2:20-2:30. It was frustrating! I even tried paddles for one 100, it was tiring but I don't think I'm using them right. I'll have to go back to that post earlier this spring and see what CHG said about the paddles.
And after practice I talked to CHG about a 1-on-1. I'm missing something. I just don't know what.
Then a long day at work, with not much to do. Days like this destroy my motivation. I hate sitting like that. And I didn't bring enough to keep my tummy full for the day. So when it came time to go home and run, my motivation and hunger were ruining my mood. And once again, I wanted to run but didn't want to go. I had just enough time. GO!
Early in the run I wondered if I wanted to run only because I'd feel guilty if I didn't. And who was I going to let down if I didn't run? I don't know.
Not much later than that in the run, I realized this was not going my way. I wanted to walk, stop, sleep, crawl--anything but run. I felt miserable. And my HR was screaming high [more on this later]. The HRM kept reporting 175+ numbers and I was barely moving. I was pausing to walk, catch my breath, and manually check the HR. No way was it 190+ like the Garmin said. No freakin' way. WTH?
But I made it to my 2 mile turnaround, by this time giving up on drills and just working to finish. The drills just drove up my HR and my fatigue, ironically they are efficiency drills. I was happy to reach the turn around, even though I didn't really want to be there. What a conflict. A stupid conflict.
Then my left foot started to hurt (in the Kinvaras). Then I was sweating buckets. Then I was thirsty. Oh geez did I have a long line of waaaahhhhhhhhhhh for this run.
Regarding the HRM-I don't think it's working. So no HR data here.
Tuesday, June 28, 2011
Request to make athlete account coached
BIKE: 18.1 miles in 63 mins
RUN: 4 miles in 33 mins
Rec'd the email today linking my training peaks account to a coach! I'm looking forward to seeing the workouts :)
My sched was off today with family and a dental appt (more on that later) so I skipped the morning workout and replaced it with CP's Tuesday brick. In the end, this worked for me (aside from getting to bed LATE.
The dental was late in the day, a repair of a chipped filling and a repair of a nearby one. The right side of my mouth was numb, so I had some trouble drinking water. I looked like a fountain if I didn't hold my mouth together with my hand! As expected, the dental was miserable but the entire time I was telling myself that I've done an Ironman so I can handle a little drilling. That I can hold my breath for a long time so I can do that to avoid breathing the spray from the drilling. That I have lots of self control so I won't gack on all the spit accumulating in the back of my throat. Even dental appts have become a challenge. But I did have a smile at seeing how my heartbeat was enough to lightly bump the lights and attachments to the chair.
The ride started off rough for me. I think that stupid possessed break of Frea's was dragging, even after I opened it up all the way. About 25 mins in, I was warmed up. Most of the WU was spent telling myself to shutup with the excuses about "I can't workout as well in the afternoon" and "I do better in the morning". Excuses, excuses; All you got is 'cuses. Sung to tune of it's raining, it's pouring. The only thing raining then was Excuses.
But the cloud cleared and I felt so much better on the inbound. The ride paused a lot, and at first I was frustrated with it. I though I could ride more steady on my own and do my own intervals. Then I realized that these could be intervals, and the pause was a rest! Duh. Either way, it was a 20-mile drive and I didn't get home until after 8:30pm, which didn't get me to bed until after 10pm so I'm not sure how often I can do this late evening workout.
The run felt great. I was surprised to be doing 8:20-8:30m/m intervals. The other surprise was that I maintained CP's running form suggestions. Lately I've been just falling off it a few mins into the run. Helps to have him behind me! I run good to avoid being called out! :) Another coaching benefit.
Overall, I'm still tired and unfocused. I had to start my folded-paper to-do list again. I'm just paralyzed sometimes with all the crap I have to do. I just feel like my life is out of whack right now, and I'm going to make a concerted effort to get it re-focused.
RUN: 4 miles in 33 mins
Rec'd the email today linking my training peaks account to a coach! I'm looking forward to seeing the workouts :)
My sched was off today with family and a dental appt (more on that later) so I skipped the morning workout and replaced it with CP's Tuesday brick. In the end, this worked for me (aside from getting to bed LATE.
The dental was late in the day, a repair of a chipped filling and a repair of a nearby one. The right side of my mouth was numb, so I had some trouble drinking water. I looked like a fountain if I didn't hold my mouth together with my hand! As expected, the dental was miserable but the entire time I was telling myself that I've done an Ironman so I can handle a little drilling. That I can hold my breath for a long time so I can do that to avoid breathing the spray from the drilling. That I have lots of self control so I won't gack on all the spit accumulating in the back of my throat. Even dental appts have become a challenge. But I did have a smile at seeing how my heartbeat was enough to lightly bump the lights and attachments to the chair.
The ride started off rough for me. I think that stupid possessed break of Frea's was dragging, even after I opened it up all the way. About 25 mins in, I was warmed up. Most of the WU was spent telling myself to shutup with the excuses about "I can't workout as well in the afternoon" and "I do better in the morning". Excuses, excuses; All you got is 'cuses. Sung to tune of it's raining, it's pouring. The only thing raining then was Excuses.
But the cloud cleared and I felt so much better on the inbound. The ride paused a lot, and at first I was frustrated with it. I though I could ride more steady on my own and do my own intervals. Then I realized that these could be intervals, and the pause was a rest! Duh. Either way, it was a 20-mile drive and I didn't get home until after 8:30pm, which didn't get me to bed until after 10pm so I'm not sure how often I can do this late evening workout.
The run felt great. I was surprised to be doing 8:20-8:30m/m intervals. The other surprise was that I maintained CP's running form suggestions. Lately I've been just falling off it a few mins into the run. Helps to have him behind me! I run good to avoid being called out! :) Another coaching benefit.
Overall, I'm still tired and unfocused. I had to start my folded-paper to-do list again. I'm just paralyzed sometimes with all the crap I have to do. I just feel like my life is out of whack right now, and I'm going to make a concerted effort to get it re-focused.
Monday, June 27, 2011
Time to re-group
SWIM: ?!?
RUN: hopefully later.
Sort of an early post. I usually log after I train, I want to get this one in before.
I missed the swim, at least the Master's version. When the alarm sounded at 4:10am my body was not ready to move. Not sore, just very tired. Something about biking 110 miles over the weekend maybe... Luckily it was also raining and t-storming. Sort of gives me an "out" for the swim.
One of the first things I did this morning was check my email for anything from CP. I'm very excited about this! I have no idea of what to expect so it's like receiving a present. OK, sure I paid for it and I kinda know that it will have SBR and intervals and such. But it's how the SBR comes together, and how I've never seen this plan before. Finally I'm leaving the EN plan behind and moving on. Feels like a graduation of sorts.
And speaking of moving on, it's time I get my life in order. Yesterday I put the $$ down for this endeavor indicating a serious commitment on my part. And CP is committed, I don't want to waste his time by not giving back my full efforts. But there are multiple areas of distraction right now in my life. I'm pulled in 10 different directions it seems. I need to learn to put the effort into the Here and Now. If I'm at work, I should be thinking about work. If I'm running, I should be thinking about running. Not my over-extended to-do list. Not my other current mental distraction. Not things that may or may not be. Not those mental run-throughs I get stuck in. The Here and Now.
It won't happen over night. But can it start to happen? I keep telling myself it will. I've been knocking lots of to-do's off the list lately, making progress and feeling good about it.
So get to it, dammit! Time to re-group, get things in order,
RUN: hopefully later.
Sort of an early post. I usually log after I train, I want to get this one in before.
I missed the swim, at least the Master's version. When the alarm sounded at 4:10am my body was not ready to move. Not sore, just very tired. Something about biking 110 miles over the weekend maybe... Luckily it was also raining and t-storming. Sort of gives me an "out" for the swim.
One of the first things I did this morning was check my email for anything from CP. I'm very excited about this! I have no idea of what to expect so it's like receiving a present. OK, sure I paid for it and I kinda know that it will have SBR and intervals and such. But it's how the SBR comes together, and how I've never seen this plan before. Finally I'm leaving the EN plan behind and moving on. Feels like a graduation of sorts.
And speaking of moving on, it's time I get my life in order. Yesterday I put the $$ down for this endeavor indicating a serious commitment on my part. And CP is committed, I don't want to waste his time by not giving back my full efforts. But there are multiple areas of distraction right now in my life. I'm pulled in 10 different directions it seems. I need to learn to put the effort into the Here and Now. If I'm at work, I should be thinking about work. If I'm running, I should be thinking about running. Not my over-extended to-do list. Not my other current mental distraction. Not things that may or may not be. Not those mental run-throughs I get stuck in. The Here and Now.
It won't happen over night. But can it start to happen? I keep telling myself it will. I've been knocking lots of to-do's off the list lately, making progress and feeling good about it.
So get to it, dammit! Time to re-group, get things in order,
Sunday, June 26, 2011
Long group ride
BIKE: 3hrs 38 mins. 60 miles. This includes a few goofy loops to get to 60 miles from 59.2 miles.
Unlike yesterday's ride this was with a group. And a good group too, varied abilities and styles, but all looking for challenge. I'd like to be able to surround myself by people like this more. And hey--working with CP I'll have just that opportunity!
CP said each session needs to have a focus. Not that such a rule is news to me, it's just that I'm not acting on it. So today's goals:
1. Solid nutrition.
2. Steady, even effort on hills
3. Enjoy my new bike fit, new sunglasses, and 2 new water bottles!
OK, so that last goal was a bit of a stretch. But I like things in 3's.
Funny thing here--I can remember riding a very similar route 1 or 2 years ago the day after QMax. The ride left Columbia under light rain. This ended soon enough. None of the expected heat, making it an easier than expected ride. I successfully consumed 1 24-0z bottle of my Perform (280 cals) per 1.5 hrs. This is still a little low by itself, but over all the nutrition was OK:
280 cals x 2 in liquids
one 220 cal powerbar
one 100-ish cal gel
one 20-oz bottle water
=900-1000 calories over 3.5 hours, or 271 cals/hr.
= Good.
The effort on the hills was even. No attacks or sprints. Same goes on the return trip on the flats. I pushed the pace more but tried to stay even. Usually I shoot for intervals or put in some "how fast can I go" sets. Just not today. Also worked on a light fast cadence. I watched other fast riders with a similar cadence, tried it, and liked it. Although I still love the burn of the big ring :)
Final goal--new gear. The fit is great--CP thinks maybe raise the seat a squidge. Worth trying out. The new sunglasses fixed the motion sickness problem and provided an much much clearer view. And the new bottles are Awesome! Love the "jet" feeling they have and the no-leak design.
NUMERICS of a recovery, un-coached week: 9hrs 38 mins
SWIM: 800 meters in 0.5 hr
BIKE: 130 miles in 7.67 hrs
RUN: 9.66 miles in 1.67 hrs
I was burned out on swimming and biking after CE. Wasn't I just talking about my imbalances?!? I also slacked a bit knowing that the next few weeks would straighten things out. Sort of like a last binge before the diet?
Unlike yesterday's ride this was with a group. And a good group too, varied abilities and styles, but all looking for challenge. I'd like to be able to surround myself by people like this more. And hey--working with CP I'll have just that opportunity!
CP said each session needs to have a focus. Not that such a rule is news to me, it's just that I'm not acting on it. So today's goals:
1. Solid nutrition.
2. Steady, even effort on hills
3. Enjoy my new bike fit, new sunglasses, and 2 new water bottles!
OK, so that last goal was a bit of a stretch. But I like things in 3's.
Funny thing here--I can remember riding a very similar route 1 or 2 years ago the day after QMax. The ride left Columbia under light rain. This ended soon enough. None of the expected heat, making it an easier than expected ride. I successfully consumed 1 24-0z bottle of my Perform (280 cals) per 1.5 hrs. This is still a little low by itself, but over all the nutrition was OK:
280 cals x 2 in liquids
one 220 cal powerbar
one 100-ish cal gel
one 20-oz bottle water
=900-1000 calories over 3.5 hours, or 271 cals/hr.
= Good.
The effort on the hills was even. No attacks or sprints. Same goes on the return trip on the flats. I pushed the pace more but tried to stay even. Usually I shoot for intervals or put in some "how fast can I go" sets. Just not today. Also worked on a light fast cadence. I watched other fast riders with a similar cadence, tried it, and liked it. Although I still love the burn of the big ring :)
Final goal--new gear. The fit is great--CP thinks maybe raise the seat a squidge. Worth trying out. The new sunglasses fixed the motion sickness problem and provided an much much clearer view. And the new bottles are Awesome! Love the "jet" feeling they have and the no-leak design.
NUMERICS of a recovery, un-coached week: 9hrs 38 mins
SWIM: 800 meters in 0.5 hr
BIKE: 130 miles in 7.67 hrs
RUN: 9.66 miles in 1.67 hrs
I was burned out on swimming and biking after CE. Wasn't I just talking about my imbalances?!? I also slacked a bit knowing that the next few weeks would straighten things out. Sort of like a last binge before the diet?
Saturday, June 25, 2011
Long solo ride
BIKE: 3hrs 1 min. 54 miles on the MCT.
My weekend schedule was up in the air with some family coming in. I left it open so when I realized I had a morning to myself I took it. The club had another event under control so I planned a weekend to make up for the one I lost at IMKS. Biking, all biking.
As excited as I was about biking, I wasn't excited about riding along some road alone. I had in my head a 2-lane highway for some reason instead of the quiet rural roads we usually ride on. Why I was focused on that, don't know. But maybe because I was thinking of the bike highway conditions of the MCT? I really wanted to ride there!
I also wanted to swim. CP had some tips I wanted to try, so I got my butt out of bed in time for Saturday Master's, drove over to Brentwood, and then drove right back home. I had forgotten about the meet at the pool! Master's was canceled. I knew this! But I didn't pay attention! Arg!
So quick turnaround at home and off to IL. By this time I was less hyped about riding, but I knew it would come back to me. One focus for today was nutrition--CP said "force feeding" was needed. So I had 700-800 liquid calories, powerbar, and gels. I have to say, that although I don't expect liquid calories to work or be satisfying--they seem to be!
The final goal--test the new bike fit. I was pleasantly surprised! What I thought would be an aggressive stance is actually the crouch I was trying to achieve in my "time trial" position. It was so nice in fact that I took the visor off my helmet--it was in the way.
The MCT trails are flat and boring. But I enjoyed it, saying Good Morning to everyone and soaking in the cool shade. This was a great mental break from the stress recently and gave me lots of Think Time. The song of the day was Mean (again) and by the end up the ride I was humming it out loud. Luckily no one was around to hear me.
There's so much more to say here, including a mention of the turtle, deer, rabbits, ducks, turkey, and other wildlife on the trail, but time is short and this post is already late and unfocused. Kinda like me lately--scatted and unfocused.
My weekend schedule was up in the air with some family coming in. I left it open so when I realized I had a morning to myself I took it. The club had another event under control so I planned a weekend to make up for the one I lost at IMKS. Biking, all biking.
As excited as I was about biking, I wasn't excited about riding along some road alone. I had in my head a 2-lane highway for some reason instead of the quiet rural roads we usually ride on. Why I was focused on that, don't know. But maybe because I was thinking of the bike highway conditions of the MCT? I really wanted to ride there!
I also wanted to swim. CP had some tips I wanted to try, so I got my butt out of bed in time for Saturday Master's, drove over to Brentwood, and then drove right back home. I had forgotten about the meet at the pool! Master's was canceled. I knew this! But I didn't pay attention! Arg!
So quick turnaround at home and off to IL. By this time I was less hyped about riding, but I knew it would come back to me. One focus for today was nutrition--CP said "force feeding" was needed. So I had 700-800 liquid calories, powerbar, and gels. I have to say, that although I don't expect liquid calories to work or be satisfying--they seem to be!
The final goal--test the new bike fit. I was pleasantly surprised! What I thought would be an aggressive stance is actually the crouch I was trying to achieve in my "time trial" position. It was so nice in fact that I took the visor off my helmet--it was in the way.
The MCT trails are flat and boring. But I enjoyed it, saying Good Morning to everyone and soaking in the cool shade. This was a great mental break from the stress recently and gave me lots of Think Time. The song of the day was Mean (again) and by the end up the ride I was humming it out loud. Luckily no one was around to hear me.
There's so much more to say here, including a mention of the turtle, deer, rabbits, ducks, turkey, and other wildlife on the trail, but time is short and this post is already late and unfocused. Kinda like me lately--scatted and unfocused.
Friday, June 24, 2011
I am now a coached athlete
DAY OFF.
I did it. I've been thinking about it and talking about it and mulling it over. I talked to PS (hereafter known as CP) and joined the IB group. I like the peeps there, so I'm pretty excited to be joining them.
A few things from our discussion, and these are things I knew already for the most part even if I was ignoring them:
1. My training is the same and the same and the same. CP doesn't know this in detail, but I've been on this training plan for 2008 and 2009 already. It was awesome for getting me started in 70.3's. But he pointed out and immediately saw that it isn't specific enough for ME. It doesn't address my strengths and weaknesses.
2. My training hours are mostly endurance. I have one quality run and one quality bike. He's putting in 2 of each.
3. I'm trying to be everything to everybody and it doesn't work well that way. I need to change how I manage this, he had some great suggestions. Lead by example and make time for myself.
Overall, there's so much to say about this but I'm going to let the training do the talking here and see what happens!!!
I did it. I've been thinking about it and talking about it and mulling it over. I talked to PS (hereafter known as CP) and joined the IB group. I like the peeps there, so I'm pretty excited to be joining them.
A few things from our discussion, and these are things I knew already for the most part even if I was ignoring them:
1. My training is the same and the same and the same. CP doesn't know this in detail, but I've been on this training plan for 2008 and 2009 already. It was awesome for getting me started in 70.3's. But he pointed out and immediately saw that it isn't specific enough for ME. It doesn't address my strengths and weaknesses.
2. My training hours are mostly endurance. I have one quality run and one quality bike. He's putting in 2 of each.
3. I'm trying to be everything to everybody and it doesn't work well that way. I need to change how I manage this, he had some great suggestions. Lead by example and make time for myself.
Overall, there's so much to say about this but I'm going to let the training do the talking here and see what happens!!!
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