DAY OFF
I really needed this. I was going to swim the missed Monday swim, but my eyes were puffy when I woke up. And all day long my facial tic was all over the right eye.
Recover as intensely as you train.
And so ends February!
Friday, February 28, 2014
Thursday, February 27, 2014
Sick of this cold stuff, and there's more to come!
RUN 6.6 miles in about 58 mins?
SWIM 3000y in 70 mins, 1000 loco (20:42) and a timed 100 from rest (1:53)
This cold sh*t is really wearing on me. When I finished the run today I rushed into the VC to warm up, for what little it did or didn't help. We had a new runner today from the West coast, hope we didn't scare her off :) Today was supposed to be 4x1 mile at 7:30, that's a workout I should really make up for this weekend. Especially since I'm on the verge of registering for a half marathon in a few weeks.
At the pool I had a long workout: WU of 800, choice on 4th length. MS of 1000 loco and 6x(100fast, 50easy). CD of 6x50. I LOVE LOCOS!!
The most recent loco was Feb 17th and I did that in 20:55 for about a 2:05 pace. Today was 20:42 for a 2:04 pace! It's probably not significant...but I'll take it. Then I did a timed 100 from rest in 1:53. It wasn't a sprint effort, but I probably couldn't have gone too much faster.
NK was a few lanes over, she makes it look so easy. Just gliding through the water...where in contrast I'm a mess. Especially as the sets get longer and longer. I did capture the halfway time in the loco at 10:14, so that means I averaged 2:03 for the first half of the loco and 2:06 for the second half. I think that's the more relevant observation: my times fall off as the sets go long. This isn't news to me -- I've been reviewing my February numbers in my fancy new spreadsheet and I can clearly see that longer sets, even from 50 to 100 to 200, suffer as the distance increases.
I know it's my form. I don't know how to fix it on my own. So I'm looking forward to the Monday Evolve swims that start next week. Soon I'll be gliding along like NK....don't I WISH.
SWIM 3000y in 70 mins, 1000 loco (20:42) and a timed 100 from rest (1:53)
This cold sh*t is really wearing on me. When I finished the run today I rushed into the VC to warm up, for what little it did or didn't help. We had a new runner today from the West coast, hope we didn't scare her off :) Today was supposed to be 4x1 mile at 7:30, that's a workout I should really make up for this weekend. Especially since I'm on the verge of registering for a half marathon in a few weeks.
At the pool I had a long workout: WU of 800, choice on 4th length. MS of 1000 loco and 6x(100fast, 50easy). CD of 6x50. I LOVE LOCOS!!
The most recent loco was Feb 17th and I did that in 20:55 for about a 2:05 pace. Today was 20:42 for a 2:04 pace! It's probably not significant...but I'll take it. Then I did a timed 100 from rest in 1:53. It wasn't a sprint effort, but I probably couldn't have gone too much faster.
NK was a few lanes over, she makes it look so easy. Just gliding through the water...where in contrast I'm a mess. Especially as the sets get longer and longer. I did capture the halfway time in the loco at 10:14, so that means I averaged 2:03 for the first half of the loco and 2:06 for the second half. I think that's the more relevant observation: my times fall off as the sets go long. This isn't news to me -- I've been reviewing my February numbers in my fancy new spreadsheet and I can clearly see that longer sets, even from 50 to 100 to 200, suffer as the distance increases.
I know it's my form. I don't know how to fix it on my own. So I'm looking forward to the Monday Evolve swims that start next week. Soon I'll be gliding along like NK....don't I WISH.
Wednesday, February 26, 2014
1500y straight through swim
BIKE 1hr and 17.5 miles, mostly ILTs and VGRs
SWIM 1hr and 2500y, with a 1500y straight through on 1:02/50y
The bike seems like another one of those "you know you're in iron training when..." type of workouts. WU then do sets of ILTs and VGRs then CD. Bulk building. Aerobic base stuff. The 5th day in a row I've been on the trainer...
The swim was a nice test of a continuous swim. The goal effort was 75%, which is really hard to define for me in the water. I set the Tempo gadget to 1:02 and was able to stay ahead of the beep until my goggles started needing to be drained. Either way, 1:02/50y wasn't hard to pull off.
What was hard to manage was my fatigue the rest of the day. I am still sorting out my TAD nutrition. Today I ate half a powerbar between the bike and swim. I was OK until early-mid afternoon when my energy and mental capacities just tanked.
So I've added to my to-do list a review of the Paleo Diet for Athletes guidelines to see what I can do to improve on this. I suspect I need more fast-burning carbs. Right now I'm doing a sweet potato pre-workout, that seems to be enough for the first hour and some of the second. It's the second and recovery I need to improve on.
SWIM 1hr and 2500y, with a 1500y straight through on 1:02/50y
The bike seems like another one of those "you know you're in iron training when..." type of workouts. WU then do sets of ILTs and VGRs then CD. Bulk building. Aerobic base stuff. The 5th day in a row I've been on the trainer...
The swim was a nice test of a continuous swim. The goal effort was 75%, which is really hard to define for me in the water. I set the Tempo gadget to 1:02 and was able to stay ahead of the beep until my goggles started needing to be drained. Either way, 1:02/50y wasn't hard to pull off.
What was hard to manage was my fatigue the rest of the day. I am still sorting out my TAD nutrition. Today I ate half a powerbar between the bike and swim. I was OK until early-mid afternoon when my energy and mental capacities just tanked.
So I've added to my to-do list a review of the Paleo Diet for Athletes guidelines to see what I can do to improve on this. I suspect I need more fast-burning carbs. Right now I'm doing a sweet potato pre-workout, that seems to be enough for the first hour and some of the second. It's the second and recovery I need to improve on.
Tuesday, February 25, 2014
"Got A Good Feeling" brick 7 miler
BIKE 22.5? miles in 75 mins, 3x5 miles
RUN 7 miles in 1:05, the first 0.7 miles were with the dog
I think I need a new battery for the bike computer. Or I need to pay more attention to keeping it within range of the sensor.
The run was fueled by half of a Powerbar, usually I'd head out the door on a small piece of fruit or part of brekkie (much to the unhappiness of my tummy!). But since this was longer than my normal commute I'm happy I planned this better. This run felt awesome! I started off with the dog on her "walk", she only made it 0.7 miles, but hey, like I say you gotta start somewhere.
So I'm happy to also think that since the first 0.7 were slow (around 8 mins) that the remaining 6.3 were at a pretty good pace:
RUN 7 miles in 1:05, the first 0.7 miles were with the dog
I think I need a new battery for the bike computer. Or I need to pay more attention to keeping it within range of the sensor.
The run was fueled by half of a Powerbar, usually I'd head out the door on a small piece of fruit or part of brekkie (much to the unhappiness of my tummy!). But since this was longer than my normal commute I'm happy I planned this better. This run felt awesome! I started off with the dog on her "walk", she only made it 0.7 miles, but hey, like I say you gotta start somewhere.
So I'm happy to also think that since the first 0.7 were slow (around 8 mins) that the remaining 6.3 were at a pretty good pace:
Monday, February 24, 2014
Did what I could today
BIKE 40 mins and 12 miles, aerobic
SWIM moved to Friday
My sis was in town with her family, so I did what I could today. I was going to swim after they left, but the cook-up still needed to be done, so I invested my time there. Also had a serious talk about 'stuff' with DH this morning. I was nerved out about it at first, but over the course of the day it was like a weight had lifted. I waited too long to talk to him, but it wasn't an easy conversation. But hopefully with things in the open, my sleep habits can improve and I can shake this persistent fatigue!
SWIM moved to Friday
My sis was in town with her family, so I did what I could today. I was going to swim after they left, but the cook-up still needed to be done, so I invested my time there. Also had a serious talk about 'stuff' with DH this morning. I was nerved out about it at first, but over the course of the day it was like a weight had lifted. I waited too long to talk to him, but it wasn't an easy conversation. But hopefully with things in the open, my sleep habits can improve and I can shake this persistent fatigue!
Sunday, February 23, 2014
Sunday spin: 3x8:30
BIKE 1:50 and 32.5 miles, MS of 2x20 mins and 3x8:30
RUN 28:40 and 3 miles, brick
Collected HR data for the bike
The 2x20s were goal of 75%, I counted time but not distance
#1 107bpm
#2 104bpm
The 3x8:30 were goal of 84%, I counted distance
#1 111bpm 9:54
#2 116bpm 9:43
#3 110 bpm 9:46
Hmm doesn't seem like I was trying all that hard!
The run felt surprisingly easy, my legs were tired but I was holding the same pace from yesterday's long run. Yay! I was pushing it, but I was happy that I was able to push it.
RUN 28:40 and 3 miles, brick
Collected HR data for the bike
The 2x20s were goal of 75%, I counted time but not distance
#1 107bpm
#2 104bpm
The 3x8:30 were goal of 84%, I counted distance
#1 111bpm 9:54
#2 116bpm 9:43
#3 110 bpm 9:46
Hmm doesn't seem like I was trying all that hard!
The run felt surprisingly easy, my legs were tired but I was holding the same pace from yesterday's long run. Yay! I was pushing it, but I was happy that I was able to push it.
Saturday, February 22, 2014
2014's first 20-mile long run
RUN 3:10 and 20 miles, pace of about 9:30
BIKE 1:12 and 20 miles, figured why not go for 20
I came into this run with a lot of trepidation. I wondered if I could do 20 miles, when my longest thus far was 16.2 run 2 weeks ago. I wondered if it would be good for my feet to do this. I wondered who I would talk to, or what I could think about. I wondered if I could get one of those podcast thingies for my phone. I wondered where I would run. I wondered when it was going to warm up and be spring.
In what might be considered a lazy move, I chose to run in FoPa. Other options were a trail run (too far of a drive) and running to FoPa from home (no water/bathrooms in between, common commute run). So 3 loops of FoPa it was.
It wasn't cold, but it was mid-30's. Yet it was a beautiful day! And I'm glad I didn't do any podcast thingie. There was plenty to listen to --the crunch-crunch-crunch of my shoes, the same for others around me, the birds, the other runners talking, squirrels moving around in the dry leaves, dogs barking. All that I love about being outdoors!
The first loop started with low momentum, as these always do. I wonder if it's the enormity of the task ahead that weighs me down? I ran this one clockwise and was quickly (and happily) shedding layers of clothing. Dropped them off at the truck, at 6.7 miles and 1:04. Empty, refill, and go back c-clockwise for lap 2.
Things started feeling really good in this lap and I felt like I could run forever like this. My goal pace was 9:30 and I was ticking off 9:30-ish miles one after the other with little effort. My nutrition for this run was Powerbar and gel-fueled. I finally flipped the switch and committed to faster-burning carbs on a 45 minute schedule. Lately I've been dragging through long workouts, time to get smart.
Finished the 2nd loop at 14.2 miles and decided on an out-n-back for the finish. I could have done another lap, but I think the fatigue was catching up to me. In fact, at 17 miles and 2:47 in time, I had to stop to eat my gel early! The 45 min plan said to wait until 3:00 hours, but there's no good reason to stick to a bad plan! That's just being stubborn! The gel felt great by mile 18 :)
By the end: no pains, problems, or complaints. My energy remained good, so good in fact that I rode the trainer for 20 miles as an aerobic extension! This felt amazingly refreshing to my surprise. Gotta keep that trick in mind.
BIKE 1:12 and 20 miles, figured why not go for 20
I came into this run with a lot of trepidation. I wondered if I could do 20 miles, when my longest thus far was 16.2 run 2 weeks ago. I wondered if it would be good for my feet to do this. I wondered who I would talk to, or what I could think about. I wondered if I could get one of those podcast thingies for my phone. I wondered where I would run. I wondered when it was going to warm up and be spring.
In what might be considered a lazy move, I chose to run in FoPa. Other options were a trail run (too far of a drive) and running to FoPa from home (no water/bathrooms in between, common commute run). So 3 loops of FoPa it was.
It wasn't cold, but it was mid-30's. Yet it was a beautiful day! And I'm glad I didn't do any podcast thingie. There was plenty to listen to --the crunch-crunch-crunch of my shoes, the same for others around me, the birds, the other runners talking, squirrels moving around in the dry leaves, dogs barking. All that I love about being outdoors!
The first loop started with low momentum, as these always do. I wonder if it's the enormity of the task ahead that weighs me down? I ran this one clockwise and was quickly (and happily) shedding layers of clothing. Dropped them off at the truck, at 6.7 miles and 1:04. Empty, refill, and go back c-clockwise for lap 2.
Things started feeling really good in this lap and I felt like I could run forever like this. My goal pace was 9:30 and I was ticking off 9:30-ish miles one after the other with little effort. My nutrition for this run was Powerbar and gel-fueled. I finally flipped the switch and committed to faster-burning carbs on a 45 minute schedule. Lately I've been dragging through long workouts, time to get smart.
Finished the 2nd loop at 14.2 miles and decided on an out-n-back for the finish. I could have done another lap, but I think the fatigue was catching up to me. In fact, at 17 miles and 2:47 in time, I had to stop to eat my gel early! The 45 min plan said to wait until 3:00 hours, but there's no good reason to stick to a bad plan! That's just being stubborn! The gel felt great by mile 18 :)
By the end: no pains, problems, or complaints. My energy remained good, so good in fact that I rode the trainer for 20 miles as an aerobic extension! This felt amazingly refreshing to my surprise. Gotta keep that trick in mind.
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