BIKE 49.2 miles in 2:54; ave 17mph and 124 bpm
RUN 2.1 miles in 19:26; 9:21m/m and 135 bpm
I've been itching to do a fast quality weekend ride all summer, and here's was my first one. Finally! This was the Trailnet Birthday Bash ride, one I've done a few times before and enjoyed. This route was slightly different from others but still the same idea--lots of flat and MCT time.
We had a group of about 17 riders, some I hadn't seen or ridden with in ages. While I wish the ride could have been a nice groupie time to catch up on everything, they never really are. Everyone sorts into their mini groups and separates.
This group ride had what I consider to be some of the best cyclists in the club, not just for speed and ability but also for their willingness to share their knowledge and slow down a little to ride with the rest of us. It's all relative, maybe to some people I'm that "fast person", but for me these guys (and I say that because they happened to all be male on this ride) are the riders I aspire to be more like. I say with all sincerity--riding with them feels like an honor.
One of them is DC, they guy I've been aspiring after for many years now. As one of the first club members I ever met and rode with, he is a constant challenge for me. Years ago I set a goal: be able to keep up with DC. (He knows this btw, it's no secret).
After about 25 ish miles, the group splintered even further to the point it was just me and DC for awhile. We talked goals, and I said "fast", knowing full well his idea of fast was a few mph faster than my current ability. He set the pace and seemed to be calmly chatting away while I huffed and puffed to keep up. For years now, that has been the pattern. He sets the pace, and I hang on. I love it.
This ride is one of the last quality ones I might get in before the half iron I have in one month. I learned that while I'm making progress to getting where I want to be on the bike, I'm still not "there" for my goals this year.
The brick run was over the bridge with DC and AO. I ran it only to hit the 50 mpw goal. GGGOOOAAAALLL!!!!!
Sunday, June 30, 2013
Saturday, June 29, 2013
Lost Valley 26.2+
RUN 27 miles in Lost Valley, 5:15, ave pace 11:40 and ave HR 140
SWIM 750y in 20 mins
SWIM 750y in 20 mins
Run benchmarks: 25 miles in 4:53, 26.2 in 5:03
Laps in 5 mile intervals:
#1 56:30 time, 11:17 m/m, and 138 bpm
#2 1:05, 13:01, and 131
#3 51:44, 10:20, 137
#4 1:00, 12:06, 146
#5 59:24, 11:52, 146
and the final two miles 11:03 pace and 148 bpm
Well cross Lost Valley off the list! And I've decided to alter the challenge a little--instead of running 26.2+ in all the trails, I'll run both 26.2+ and 50K! That makes the list longer :)
This run was a PR run all around. TH was with me for the first loop of just under 13 miles. We followed the SHITR course and used the same turns that TV I used a few weeks ago on this trail (which might be the same as the SHITR) but I have to admit that I don't really understand the trail system there yet. There's a short loop I don't know, and a cemetary I only see sometimes. I'll try to figure it out.
The first loop went fast. TH and I had a lot to catch up on! So talkety-talk we went, gossiping and the usual. I miss this, she's so steady and honest, but I think sometimes I fail to look out for her like she does for me! Something else to figure out. We ended the loop at 12.8 miles nad 2:32.
I knew I was on for a PR pace, the question was whether I could hang onto it without her keeping me in line. The MT will be a solo run without her, so this was a good test.
I had done the mental math and knew that if I kept a slightly faster pace I could get under 5 hours. That was a goal only recently dreamed up after the last few weekends of 5 mph trail running. Just like finishing a 20-miler is a benchmark for marathon training, this seemed like a good benchmark for my 50M training.
It helped that the day was almost overcast and in the mid 70's. Overcast or not, the trees provided great shade for most all of the loop. The only sun was on the connector roads and some dappling through the trees. This dappling sun became more of a problem in the 2nd loop--it made for some difficulty in discerning rock or root from sun on the trail. It made for some hard trips, but luckily no falls.
I used my usual rule of 3 trips then stop to re-evaluate. But I was doing great on nutrition and hydration, the Camelbak was draining fast and q45mins I'd eat. I don't think I needed more, so what did I need for those last 5 miles of trail (miles 20-25) in which I started to fumble and lose track of the time and distance. For example, I knew there was this left turn I enjoyed for it's wide turn and nice overlook view. I'd go through it, enjoy it, then a few tenths later--go through it again, and wonder...? what??? [I looked at the trail map and found 5-7 switchbacks on the trail that, any of which could be that left turn...]. I kept waiting to pop up on the road, but no it was another turn, another turn, another....time and distance was going bad for me. I kept wondering, when did I run this with TH? I don't remember this turn, or this turn, or this one...where is the road?!?
Finally, on the road. Up to this point I was barely walking, maybe only a few seconds at a time to eat or drink, otherwise I was booking along. Even when I walked I didn't want to walk, I wanted to GO. But when I got up onto the road, I had to walk a bit. The transition from trail to road seemed harsh. From shade to sun. From measured steps to a steady (but rocky) stride. From having to watch every bit of trail to only needing a brief look. So I took a moment before going on.
But soon enough I settled back into it, and wondered why I was so anxious to get off the trail up to this rocky graveled road? Sure I was starting to struggle with the rocks, lots of foot pivots and stabs through the soles, but this was constant unavoidable rocks. My knees seemed to struggle with this the most, but after awhile it was my HEAD that struggled, so I needed to GET OVER IT.
When I came up to the connector road that took me to the Hamburg, I took one look at that rocky hill and knew I'd be walking. It was 24.6 miles and 4:49-ish in time. I knew I'd make it under 5 hrs, but I still didn't want to walk!
The last few miles were tough. Back on the Hamburg Trail my energy was starting to wane, but I was focused on the goal. 26.2 came and went, and I extended the goal to 27 miles, no matter if it took walking or crawling. I went around the Mound and watched every 1/10th go by. By the end, I was walking a tenth, jogging a tenth, walking, jogging. Then DONE.
Wow, great day, but I still can't maintain this pace for 50M! True, race week is 2.5 months away and I'll be rested for that day. This was not race day! So I'm still excited about the potential for a sub 12? sub 11? ??
Can't believe I swam afterwards. If you want to call it "swimming". I had the 100y stare (appropriate for the 100y intervals I was trying to do). I hung on the wall a lot it seemed, and used the pull buoy to keep from kicking and to discourage pushing off the wall. The soles of my feet hurt! This was a mental push mostly, I really wasn't thinking about improving my swim today.
Got home and didn't eat much. I mostly drank water. This was surprisingly good! Usually I eat and get a little sick feeling. Keep this in mind, all I did was wait until dinner. Between being hydrated and rested, my stomach settled after the run, it all worked great.
It helped that the day was almost overcast and in the mid 70's. Overcast or not, the trees provided great shade for most all of the loop. The only sun was on the connector roads and some dappling through the trees. This dappling sun became more of a problem in the 2nd loop--it made for some difficulty in discerning rock or root from sun on the trail. It made for some hard trips, but luckily no falls.
I used my usual rule of 3 trips then stop to re-evaluate. But I was doing great on nutrition and hydration, the Camelbak was draining fast and q45mins I'd eat. I don't think I needed more, so what did I need for those last 5 miles of trail (miles 20-25) in which I started to fumble and lose track of the time and distance. For example, I knew there was this left turn I enjoyed for it's wide turn and nice overlook view. I'd go through it, enjoy it, then a few tenths later--go through it again, and wonder...? what??? [I looked at the trail map and found 5-7 switchbacks on the trail that, any of which could be that left turn...]. I kept waiting to pop up on the road, but no it was another turn, another turn, another....time and distance was going bad for me. I kept wondering, when did I run this with TH? I don't remember this turn, or this turn, or this one...where is the road?!?
Finally, on the road. Up to this point I was barely walking, maybe only a few seconds at a time to eat or drink, otherwise I was booking along. Even when I walked I didn't want to walk, I wanted to GO. But when I got up onto the road, I had to walk a bit. The transition from trail to road seemed harsh. From shade to sun. From measured steps to a steady (but rocky) stride. From having to watch every bit of trail to only needing a brief look. So I took a moment before going on.
But soon enough I settled back into it, and wondered why I was so anxious to get off the trail up to this rocky graveled road? Sure I was starting to struggle with the rocks, lots of foot pivots and stabs through the soles, but this was constant unavoidable rocks. My knees seemed to struggle with this the most, but after awhile it was my HEAD that struggled, so I needed to GET OVER IT.
When I came up to the connector road that took me to the Hamburg, I took one look at that rocky hill and knew I'd be walking. It was 24.6 miles and 4:49-ish in time. I knew I'd make it under 5 hrs, but I still didn't want to walk!
The last few miles were tough. Back on the Hamburg Trail my energy was starting to wane, but I was focused on the goal. 26.2 came and went, and I extended the goal to 27 miles, no matter if it took walking or crawling. I went around the Mound and watched every 1/10th go by. By the end, I was walking a tenth, jogging a tenth, walking, jogging. Then DONE.
Wow, great day, but I still can't maintain this pace for 50M! True, race week is 2.5 months away and I'll be rested for that day. This was not race day! So I'm still excited about the potential for a sub 12? sub 11? ??
Can't believe I swam afterwards. If you want to call it "swimming". I had the 100y stare (appropriate for the 100y intervals I was trying to do). I hung on the wall a lot it seemed, and used the pull buoy to keep from kicking and to discourage pushing off the wall. The soles of my feet hurt! This was a mental push mostly, I really wasn't thinking about improving my swim today.
Got home and didn't eat much. I mostly drank water. This was surprisingly good! Usually I eat and get a little sick feeling. Keep this in mind, all I did was wait until dinner. Between being hydrated and rested, my stomach settled after the run, it all worked great.
Friday, June 28, 2013
Another WasGonna
SWIM WasGonna, really!
Thanks to the fridge and AC going out together, today ended up being a rest day.
Thanks to the fridge and AC going out together, today ended up being a rest day.
Thursday, June 27, 2013
Thursday run, 60/40 negative split
RUN 1:32:30 10.2 miles
The first 6 miles averaged 9:28 m/m and 144bpm. I started early ahead of the group. Fatigue was heavy, my legs were dragging and my energy was flat. How was I going to finish 10 miles?
I ended my early segment at 3.5 miles, joined the group, then was quickly dropped off the back in the first mile. I would have loved to keep up, but I just didn't have it! And trying to keep up, thinking about keeping up, was ramping up my heart rate even more. Let them go.
But then around 6 miles, I started feeling 'it', the energy I was missing. It started in the shaded area after the Skinker hill climb, after crossing whatever street that is and before whatever street we cross after that. You know, that section. I felt it. Like switch turned on. I had thought about negative splitting this run but the lack of early energy killed the idea soon after starting. But suddenly I was ready to go.
Hit the lap button. The last four miles would be pushed. No specific goal except to GO.
Soon enough I realized I had some speed in me, like I said above--suddenly I had energy. I got to thinking that this would be a good half iron sim run. The race is only 4 weeks away! That morning I'll be off the bike and tired, and I've been thinking the run will be a challenge even though I'm running so much lately. I won't know my 13.1 pace, I won't have much time at all in bricks, and it will be hot.
So this was my chance to see what I can do! It was easier the first 2 miles, the last 2 miles took some mental input. I wouldn't let myself look at the Garmin, instead I wanted to run by feel. How fast could I go, could I sustain that pace, how far can I go with it? I treated this like a test. What was the answer?
As I've learned before, I'm stronger than I think I am. Today I learned that even if the run starts out crappy, it can turn around if I just keep going and manage it. I learned that a little oomph can produce a lot of speed: the last 4 miles were at 8:31 m/m and 153bpm!
The first 6 miles averaged 9:28 m/m and 144bpm. I started early ahead of the group. Fatigue was heavy, my legs were dragging and my energy was flat. How was I going to finish 10 miles?
I ended my early segment at 3.5 miles, joined the group, then was quickly dropped off the back in the first mile. I would have loved to keep up, but I just didn't have it! And trying to keep up, thinking about keeping up, was ramping up my heart rate even more. Let them go.
But then around 6 miles, I started feeling 'it', the energy I was missing. It started in the shaded area after the Skinker hill climb, after crossing whatever street that is and before whatever street we cross after that. You know, that section. I felt it. Like switch turned on. I had thought about negative splitting this run but the lack of early energy killed the idea soon after starting. But suddenly I was ready to go.
Hit the lap button. The last four miles would be pushed. No specific goal except to GO.
Soon enough I realized I had some speed in me, like I said above--suddenly I had energy. I got to thinking that this would be a good half iron sim run. The race is only 4 weeks away! That morning I'll be off the bike and tired, and I've been thinking the run will be a challenge even though I'm running so much lately. I won't know my 13.1 pace, I won't have much time at all in bricks, and it will be hot.
So this was my chance to see what I can do! It was easier the first 2 miles, the last 2 miles took some mental input. I wouldn't let myself look at the Garmin, instead I wanted to run by feel. How fast could I go, could I sustain that pace, how far can I go with it? I treated this like a test. What was the answer?
As I've learned before, I'm stronger than I think I am. Today I learned that even if the run starts out crappy, it can turn around if I just keep going and manage it. I learned that a little oomph can produce a lot of speed: the last 4 miles were at 8:31 m/m and 153bpm!
Wednesday, June 26, 2013
More rain, but not a loss
BIKE 1:26 and 25 miles
The goal was to hit 25 miles, I decided that about 1 hour into the ride. I'm getting tired of this rain, it ended early in the morning but not early enough. Or is that an excuse on my part to ride indoors?
I'm thinking that next Wednesday I'll take Frea to Illinois for a longer, real ride
The goal was to hit 25 miles, I decided that about 1 hour into the ride. I'm getting tired of this rain, it ended early in the morning but not early enough. Or is that an excuse on my part to ride indoors?
I'm thinking that next Wednesday I'll take Frea to Illinois for a longer, real ride
Tuesday, June 25, 2013
Holiday 400s and the start of TADs
RUN 6am: 8.25 miles in 1:20 12x400 at the track, with a jogging (no walking!) 400 rest interval.
STRENGTH: 40 mins of PlyoX after the run
RUN 6pm:
COMMUTE 6 miles
This might be the toughest track workout I've ever done. Which of course means I loved it!
The goal was to keep an even pace over the 12 reps, and to walk the rest to push me to learn to recover between intervals. Walking is too easy, you recover in a few seconds. But as I learned to keep moving is harder. Some of the rest intervals had a brief water bottle stop or a direction switch. (I changed direction every 3 intervals, and took a longer rest at the halfway point). I'm interested in 2 things: the pace over the 12 400s and my HR over the 12 rests. The last rest includes the run up to home, so ignore that one.
RE told me last year about doing Holiday Intervals--12 intervals for the month or a for a monthly holiday. I started with holidays but got bored with that and switched over the ironman races :) Too bad he wasn't here today, would have enjoyed sharing this with him.
Because the Garmin doesn't do very well measuring at the track, I'm ignoring the distances and just looking at time. I was diligent about starting and stopping the 400 intervals at the line, but only somewhat diligent about staying in the same lane. But sometimes the Garmin marked a lap as 0.24 and sometimes 0.28. Weaving in and out of lane would account for only seconds. Anyway...the ave pace of the 400's was just under 7 m/m. I suppose you could say that is my goal 5K pace time, since my 5K PR is just over 7 (even though that was years ago).
Looking at the data...I was remarkably steady in the intervals. I'm surprised and happy with that. A longer rest period looks like it did me good in terms of HR in the next interval, but since the data output is an average that's not a good conclusion. The Florida lap felt the hardest but the data don't reflect that.
STRENGTH: 40 mins of PlyoX after the run
RUN 6pm:
COMMUTE 6 miles
This might be the toughest track workout I've ever done. Which of course means I loved it!
The goal was to keep an even pace over the 12 reps, and to walk the rest to push me to learn to recover between intervals. Walking is too easy, you recover in a few seconds. But as I learned to keep moving is harder. Some of the rest intervals had a brief water bottle stop or a direction switch. (I changed direction every 3 intervals, and took a longer rest at the halfway point). I'm interested in 2 things: the pace over the 12 400s and my HR over the 12 rests. The last rest includes the run up to home, so ignore that one.
RE told me last year about doing Holiday Intervals--12 intervals for the month or a for a monthly holiday. I started with holidays but got bored with that and switched over the ironman races :) Too bad he wasn't here today, would have enjoyed sharing this with him.
Because the Garmin doesn't do very well measuring at the track, I'm ignoring the distances and just looking at time. I was diligent about starting and stopping the 400 intervals at the line, but only somewhat diligent about staying in the same lane. But sometimes the Garmin marked a lap as 0.24 and sometimes 0.28. Weaving in and out of lane would account for only seconds. Anyway...the ave pace of the 400's was just under 7 m/m. I suppose you could say that is my goal 5K pace time, since my 5K PR is just over 7 (even though that was years ago).
Looking at the data...I was remarkably steady in the intervals. I'm surprised and happy with that. A longer rest period looks like it did me good in terms of HR in the next interval, but since the data output is an average that's not a good conclusion. The Florida lap felt the hardest but the data don't reflect that.
| 400 Interval | Rest Interval | |||
| Time | HR | Time | HR | |
| New Year's | 1:42 | 150 | 2:29 | 138 |
| Valentines | 1:45 | 157 | 2:41 | 142 |
| Spring | 1:42 | 160 | 2:47 | 145 |
| Tax Day | 1:43 | 160 | 2:40 | 147 |
| Texas | 1:47 | 162 | 2:40 | 147 |
| CdA | 1:46 | 166 | 4:02 | 138 |
| Placid | 1:43 | 153 | 2:35 | 149 |
| Louisville | 1:44 | 163 | 2:56 | 145 |
| Wisconsin | 1:46 | 164 | 3:28 | 143 |
| Great Floridian | 1:45 | 156 | 2:57 | 147 |
| Florida | 1:44 | 160 | 3:03 | 147 |
| Too Tired | 1:44 | 161 | x | x |
Sunday, June 23, 2013
Supermoon Solo at Castlewood
RUN 20.2 miles in 4:06 hours. Ave HR 139 bpm. Ave pace 12:11 m/m
Right off the bat I have a few conclusions from this run, before I get into the details.
1. Running along is hard, but necessary since many races are like that.
2. I'm not head adapted.
3. I have a solid 5 mph pace, but can only hold id 20-25 miles. I'm training for 50!
My SAU's were low going into this run, and threatened to drop even lower if I missed the lunch planned for afterwards. So I had to do some schedule rearranging to improve on those, and by doing so I missed out on running with TH. We got to bike together yesterday, but I was looking forward to being able to talk more today. Next week, I guess!
While driving to the park, I was debating my plans and sort of settled on a Skippo course day, maybe 3-4 loops worth. I went into the run shooting for 4 loops--a 24.6 mile run. I ended up cutting short to get to lunch, and to be honest I'm not sure I had another 5 miles in me.
The first loop was solid but not fast. It took me some time to settle into the run and find my rhythm. I wasn't watching the time or miles much, but I finished the first loop at the truck with 6.2 miles and 1:15 hours.
The second loop I ran backwards on the course, and was able to find the alternate trail TV and I ran 2 weeks ago. This added some distance, and somehow I ended up with just over 7 miles on this loop instead of 12.4. I should look at my garmin map. I was happy to hit 10 miles right at 2 hours and set the goal of keeping the 5 mph pace for the remainder of the run.
The third loop was in the "forward" direction. By this time I was hot but no different from earlier I guess. I definitely walked more in this loop, but that didn't reflect too much in the time. Now I started looking at the time and mileage more, more mind wandering, and less sure footing. I started forward thinking to the 50-miler, wondering if the 5 mph could be my race pace or not. It felt like it could be the first 15 miles, but the last 5 miles I wasn't so sure. I had the same thoughts at the Berryman trail last weekend, when the relatively fast pace I was holding dropped the last few miles as I couldn't sustain it. Something to think about--how to find my 50-miler race pace and how to improve on it between now and race day.
By the end, I could wring water out of my clothes and I was wiped. It's a good feeling!
Hydration and nutrition were solid, with fueling q45mins or as desired. I consumed a Powerbar, gel, and 2 EFS shots (only 600 calories!). Nothing hurt, no blisters, no equip malfunctions. Things are going good!
Right off the bat I have a few conclusions from this run, before I get into the details.
1. Running along is hard, but necessary since many races are like that.
2. I'm not head adapted.
3. I have a solid 5 mph pace, but can only hold id 20-25 miles. I'm training for 50!
My SAU's were low going into this run, and threatened to drop even lower if I missed the lunch planned for afterwards. So I had to do some schedule rearranging to improve on those, and by doing so I missed out on running with TH. We got to bike together yesterday, but I was looking forward to being able to talk more today. Next week, I guess!
While driving to the park, I was debating my plans and sort of settled on a Skippo course day, maybe 3-4 loops worth. I went into the run shooting for 4 loops--a 24.6 mile run. I ended up cutting short to get to lunch, and to be honest I'm not sure I had another 5 miles in me.
The first loop was solid but not fast. It took me some time to settle into the run and find my rhythm. I wasn't watching the time or miles much, but I finished the first loop at the truck with 6.2 miles and 1:15 hours.
The second loop I ran backwards on the course, and was able to find the alternate trail TV and I ran 2 weeks ago. This added some distance, and somehow I ended up with just over 7 miles on this loop instead of 12.4. I should look at my garmin map. I was happy to hit 10 miles right at 2 hours and set the goal of keeping the 5 mph pace for the remainder of the run.
The third loop was in the "forward" direction. By this time I was hot but no different from earlier I guess. I definitely walked more in this loop, but that didn't reflect too much in the time. Now I started looking at the time and mileage more, more mind wandering, and less sure footing. I started forward thinking to the 50-miler, wondering if the 5 mph could be my race pace or not. It felt like it could be the first 15 miles, but the last 5 miles I wasn't so sure. I had the same thoughts at the Berryman trail last weekend, when the relatively fast pace I was holding dropped the last few miles as I couldn't sustain it. Something to think about--how to find my 50-miler race pace and how to improve on it between now and race day.
By the end, I could wring water out of my clothes and I was wiped. It's a good feeling!
Hydration and nutrition were solid, with fueling q45mins or as desired. I consumed a Powerbar, gel, and 2 EFS shots (only 600 calories!). Nothing hurt, no blisters, no equip malfunctions. Things are going good!
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