RUN 12.75 miles in 2hrs, steady
BIKE 14 miles in 1 hrs, lazy and steady
I was considering doing this in FoPa, also considering a sammie R-B-R but decided on what you might call an open-faced sammie!
My only goal was to get it done, steady and even. No fade like I sometimes get. The other main goal was to test some new nutrition. Well, not really new, its from the PDA book, but new in that I'm not using it. I'm reviewing it to nail down my recovery nutrition. I really fade afterwards in energy and momentum. Is it nutrition?
In the 1st mins mins after the bike: smoothie of watermelon, BCAAs, salt, water and ice. Not the best flavor.
In the 2-3 hours after my goal was to eat good carbs and protein, but I ended up eating a real meal instead. So half the test done.
I wonder too how much the added fluids with the recovery drink help with this? Heh, can't hurt! I felt great afterwards, but unsatisfied most of the day.
Saturday, May 31, 2014
Thursday, May 29, 2014
Thursday TAD
RUN 10 miles in 1:23, 8:18m/m
SWIM 3400y in 1:15, 900-700-500 intervals
This was one of those mornings that kept changing. First I decide to run long, which made me run late. I should have started my run earlier. This was a great run, big group today and the return of RE! Usually when I finish the loop my pace drops on the final miles but this time it didn't. I maintained the pace and felt great.
Until I got to the truck. I was supposed to drive to the pool, but the Blerch excuses started rolling in fast. I did the mental math and realized that by the time I drove to the pool, swam, drove home, had brekkie, rode to work...it would be 1030-11am! Wow, can't do that. Then I had some odd abdominal cramp that lasted about 5 mins. Then I recalled how awful last week's swim felt after a great run. Then I remembered even IT commenting that swimming after running is hard for him.
Reasons? Or excuses? Either way. I wanted a strong and long swim, and not feeling good or fueled will not help that. I went home. Showered, brekkie, drove to work, then did the swim over lunch. This worked great!
The plan had a 900y swim, 700y swim, and 500y pull as the MS. I was tempted to make the 900 a 1000 TT (even though the efforts were 70-75%) but once I peaked at my lap counter and saw that I was going sloooww today I decided against it. Because really the only reason I wanted to do the 1000 was to get a new PR at that distance. Uh no. That wasn't going to happen today.
I was tired and getting sloppy. I also wasn't aggressively pushing off the wall due to some goggle leak issue. I was sipping on a gel (since this was was 4hrs after brekkie) and while I do credit the gel for keeping me going today, it certainly wasn't making me faster!
I was happy to finish. Not only was I tired, but I had to pee!! I felt better after this swim, I had a nice pleasant tired feeling. :)
My nutrition was messed up today. In fact, it's been messed up for a while now. I need to go back and review the PDA guidelines for structuring this. I read an overview of it yesterday and pointed out to me that I'm skipping steps - namely the easily digested recovery meal. If I'm eating real food too soon, and feeling sick for it...well...fix it!! I'm also eating too much before some workouts and feeling sick for it. I think it has to do with the increase in intensity the past few weeks, it's just not dialed in yet.
SWIM 3400y in 1:15, 900-700-500 intervals
This was one of those mornings that kept changing. First I decide to run long, which made me run late. I should have started my run earlier. This was a great run, big group today and the return of RE! Usually when I finish the loop my pace drops on the final miles but this time it didn't. I maintained the pace and felt great.
Until I got to the truck. I was supposed to drive to the pool, but the Blerch excuses started rolling in fast. I did the mental math and realized that by the time I drove to the pool, swam, drove home, had brekkie, rode to work...it would be 1030-11am! Wow, can't do that. Then I had some odd abdominal cramp that lasted about 5 mins. Then I recalled how awful last week's swim felt after a great run. Then I remembered even IT commenting that swimming after running is hard for him.
Reasons? Or excuses? Either way. I wanted a strong and long swim, and not feeling good or fueled will not help that. I went home. Showered, brekkie, drove to work, then did the swim over lunch. This worked great!
The plan had a 900y swim, 700y swim, and 500y pull as the MS. I was tempted to make the 900 a 1000 TT (even though the efforts were 70-75%) but once I peaked at my lap counter and saw that I was going sloooww today I decided against it. Because really the only reason I wanted to do the 1000 was to get a new PR at that distance. Uh no. That wasn't going to happen today.
I was tired and getting sloppy. I also wasn't aggressively pushing off the wall due to some goggle leak issue. I was sipping on a gel (since this was was 4hrs after brekkie) and while I do credit the gel for keeping me going today, it certainly wasn't making me faster!
I was happy to finish. Not only was I tired, but I had to pee!! I felt better after this swim, I had a nice pleasant tired feeling. :)
My nutrition was messed up today. In fact, it's been messed up for a while now. I need to go back and review the PDA guidelines for structuring this. I read an overview of it yesterday and pointed out to me that I'm skipping steps - namely the easily digested recovery meal. If I'm eating real food too soon, and feeling sick for it...well...fix it!! I'm also eating too much before some workouts and feeling sick for it. I think it has to do with the increase in intensity the past few weeks, it's just not dialed in yet.
Wednesday, May 28, 2014
Yay! Another outdoor ride!
BIKE 25 miles in 1:44, includes commute into work
SWIM 1700y in about 38 mins, short intervals, kicks, and drills
Woo-hoo another beautiful ride outside! It's funny to think that I was still so tempted to hop on the Bird and ride the trainer. On one hand, the trainer would have given me the opportunity to do the workout as specified (2x 20 mins at 90%) with no stoplights and downhill coasts. But on the other hand, this is the real thing. My race won't be a bump-free steady ride. Quantity vs quality.
My other reasons for riding a trainer were that my race bike has aero bars. But the Bird isn't my race bike either! Another was that I'd be done 'faster' and more efficiently. Doing it this way I saved time by including my commute. Reasons vs excuses.
OK so riding up Midland isn't terribly exciting. But it was way better than I expected in terms of traffic. In all that time, only one school bus gave me any worry whatsoever. I loved it! I could smell laundry in the drier while riding past apartments. Saw all kinds of exercises in FoPa. Nodded to other riders, both commuters and roadies. Waaaay better than more hours indoors on a trainer :)
The swim was later in the morning, another trip to the Y with the DH so I stuck to his time goals. I wanted to do 60-75 mins, but if that's what I want then I need to go on my own! Since this wasn't a 'quality' workout, I didn't worry it too much. The MS consisted of 20x75, odds as 50free/25kick and evens as 25free/25choice/25 free. I just rounded it up and did 10x150s by combining the odd and even set. I only finished 6 before the CD.
I was happy to see that an easy 50 only took 55 seconds or so. I felt the glide in the water. For once the pool felt warm. I thought about how working with Evolve has me focused on what I can do, and not everything I'm doing wrong!
SWIM 1700y in about 38 mins, short intervals, kicks, and drills
Woo-hoo another beautiful ride outside! It's funny to think that I was still so tempted to hop on the Bird and ride the trainer. On one hand, the trainer would have given me the opportunity to do the workout as specified (2x 20 mins at 90%) with no stoplights and downhill coasts. But on the other hand, this is the real thing. My race won't be a bump-free steady ride. Quantity vs quality.
My other reasons for riding a trainer were that my race bike has aero bars. But the Bird isn't my race bike either! Another was that I'd be done 'faster' and more efficiently. Doing it this way I saved time by including my commute. Reasons vs excuses.
OK so riding up Midland isn't terribly exciting. But it was way better than I expected in terms of traffic. In all that time, only one school bus gave me any worry whatsoever. I loved it! I could smell laundry in the drier while riding past apartments. Saw all kinds of exercises in FoPa. Nodded to other riders, both commuters and roadies. Waaaay better than more hours indoors on a trainer :)
The swim was later in the morning, another trip to the Y with the DH so I stuck to his time goals. I wanted to do 60-75 mins, but if that's what I want then I need to go on my own! Since this wasn't a 'quality' workout, I didn't worry it too much. The MS consisted of 20x75, odds as 50free/25kick and evens as 25free/25choice/25 free. I just rounded it up and did 10x150s by combining the odd and even set. I only finished 6 before the CD.
I was happy to see that an easy 50 only took 55 seconds or so. I felt the glide in the water. For once the pool felt warm. I thought about how working with Evolve has me focused on what I can do, and not everything I'm doing wrong!
Tuesday, May 27, 2014
Yay an outdoors ride!
RUN 8 miles in 70 mins, 2x 2400m at the track
#1 in 10:25
#2 in 10:50
BIKE 14.75 miles an hour
COMMUTE 3 miles home
So while I'm happy that I got outdoors, it came at the expense of mileage. Indoors I would have finished 17-ish miles! I know this is a good trade-off, but it still irks me.
A perfect morning for an early run, the overnight storms left the air humid and muggy but the clouds made for a pretty sky :) MK was at the track too, I got work up with her and get caught up on her latest news.
The 2x 2400's felt much better than last week's 2000's, which means I'm recovering nicely from the marathon. I had some moments in the later laps in which I felt that I could go even faster if my legs could turnover quick enough. I thought I'd fall if I tried. Is it a leg strength thing? Form? Either way, I felt like I could have gone faster!! Whoop, and an 8-miler!
The bike started with 45 mins doing loops of TGP. The plan called for 15 mins/5 mile 75% efforts and I roughed those in as best I could. Oh it felt good to be outside!! After a stop at home I headed to work, where I spent most of the day at my desk. But I get to go outside again to ride home! Yay!
#1 in 10:25
#2 in 10:50
BIKE 14.75 miles an hour
COMMUTE 3 miles home
So while I'm happy that I got outdoors, it came at the expense of mileage. Indoors I would have finished 17-ish miles! I know this is a good trade-off, but it still irks me.
A perfect morning for an early run, the overnight storms left the air humid and muggy but the clouds made for a pretty sky :) MK was at the track too, I got work up with her and get caught up on her latest news.
The 2x 2400's felt much better than last week's 2000's, which means I'm recovering nicely from the marathon. I had some moments in the later laps in which I felt that I could go even faster if my legs could turnover quick enough. I thought I'd fall if I tried. Is it a leg strength thing? Form? Either way, I felt like I could have gone faster!! Whoop, and an 8-miler!
The bike started with 45 mins doing loops of TGP. The plan called for 15 mins/5 mile 75% efforts and I roughed those in as best I could. Oh it felt good to be outside!! After a stop at home I headed to work, where I spent most of the day at my desk. But I get to go outside again to ride home! Yay!
Monday, May 26, 2014
Weak holiday swim
SWIM 1000y in about 25 mins
Happy Memorial Day! Came early this year, and now I think it's June. It's not. It's still May! What's the rush though, with 90 days until MiTi, I need all the time I can get.
Especially since my 2 mile swim 'race' is 2 weeks away and I've yet to find the motivation to spend time in the pool. I've been slacking since the marathon. Odd that swimming would take the longest to come back online when it doesn't use the legs! But I think it's more of a scheduling thing -- it's harder to get to the pool when you're catching up on life and/or off the normal schedule.
It was in that spirit that I swam this morning -- trying to keep to the schedule with a Monday swim. DH and I went together sorta late in the morning, this added to my sluggishness. I'm not as peppy around 9am as I am around 6am. SM and LC were there, and I just missed DC!
I did 100's -- mostly drills, pulls, really focused sets trying to find the 'catch' in the water. Can't really even call this a workout.
Two weeks until the Sun race. Two weeks! I know I can swim that far, but I don't want it to be a painful or miserable experience because I didn't prepare!
Happy Memorial Day! Came early this year, and now I think it's June. It's not. It's still May! What's the rush though, with 90 days until MiTi, I need all the time I can get.
Especially since my 2 mile swim 'race' is 2 weeks away and I've yet to find the motivation to spend time in the pool. I've been slacking since the marathon. Odd that swimming would take the longest to come back online when it doesn't use the legs! But I think it's more of a scheduling thing -- it's harder to get to the pool when you're catching up on life and/or off the normal schedule.
It was in that spirit that I swam this morning -- trying to keep to the schedule with a Monday swim. DH and I went together sorta late in the morning, this added to my sluggishness. I'm not as peppy around 9am as I am around 6am. SM and LC were there, and I just missed DC!
I did 100's -- mostly drills, pulls, really focused sets trying to find the 'catch' in the water. Can't really even call this a workout.
Two weeks until the Sun race. Two weeks! I know I can swim that far, but I don't want it to be a painful or miserable experience because I didn't prepare!
Sunday, May 25, 2014
Freeeeeeburg!
BIKE 65-ish miles in just under 4 hrs
RUN 3.2 miles in 30 mins
Yay my favorite Freeburg route! The Evolve group joined me (or I joined them, either way) for what was my first real long ride this season. Another beautiful day -- cloudy, light winds, cool temps. Almost makes it too easy!
I let myself get a little worked up over some stupid stuff early on, I'm sometimes still thinking like a club group events leader in that I want everyone to keep together, follow the rules, know the route, and be on time. So after a late start, a closed road, and 2 riders missing a turn I calmed down and settled in better. I know I need to focus on my ride, and do what I can to help everyone out. I'll get there.
As last year, I found some weakness on the hills. This will come back to me, as it did last year. I'm usually strong on the hills, so this bothered me a bit. I'll get there.
We rolled on and I loved the feeling of being on the bike again. So easy, so free. Free and easy Frea.
After a year off the long rides I was having some problems remembering the perfect nutrition plan I had previously. What I couldn't remember was how I set up me liquid nutrition?! I remember having a marked bottle that I diluted through the ride. How much did I drink per hour? Not sure then, today I did 100 calories per hour plus 150 calories of a bar. This worked, I felt good and zippy until just the last few miles, even more I was zippy enough that I took off on the brick run without taking a gel.
I almost didn't do the run. Well that's not true. I was maybe only 30% against doing it, pulling out the "I'm in recovery" excuse. But new rider JZ was also supposed to run, and in encouraging her to run I did the same for me! The run wasn't hard, only 30 mins. LC drove by and held out a chicken leg hand-up. lol, love it.
Great way to start my competitive season :)
RUN 3.2 miles in 30 mins
Yay my favorite Freeburg route! The Evolve group joined me (or I joined them, either way) for what was my first real long ride this season. Another beautiful day -- cloudy, light winds, cool temps. Almost makes it too easy!
I let myself get a little worked up over some stupid stuff early on, I'm sometimes still thinking like a club group events leader in that I want everyone to keep together, follow the rules, know the route, and be on time. So after a late start, a closed road, and 2 riders missing a turn I calmed down and settled in better. I know I need to focus on my ride, and do what I can to help everyone out. I'll get there.
As last year, I found some weakness on the hills. This will come back to me, as it did last year. I'm usually strong on the hills, so this bothered me a bit. I'll get there.
We rolled on and I loved the feeling of being on the bike again. So easy, so free. Free and easy Frea.
After a year off the long rides I was having some problems remembering the perfect nutrition plan I had previously. What I couldn't remember was how I set up me liquid nutrition?! I remember having a marked bottle that I diluted through the ride. How much did I drink per hour? Not sure then, today I did 100 calories per hour plus 150 calories of a bar. This worked, I felt good and zippy until just the last few miles, even more I was zippy enough that I took off on the brick run without taking a gel.
I almost didn't do the run. Well that's not true. I was maybe only 30% against doing it, pulling out the "I'm in recovery" excuse. But new rider JZ was also supposed to run, and in encouraging her to run I did the same for me! The run wasn't hard, only 30 mins. LC drove by and held out a chicken leg hand-up. lol, love it.
Great way to start my competitive season :)
Saturday, May 24, 2014
The first big weekend: swim, run, and bike!
SWIM about 1.2 miles in 50 mins?
RUN 10 miles in 1:40, 1 mile run and 1 min walk
BIKE 20 miles in 1:20 on the Katy with Puppy
Whoop to the first weekend in the competitive season! 9 weeks of this then a taper. Oh boy, that's coming up FAST.
The swim was my first test with my new sleeveless suit! It's a tight fit vertically, but a bit loose around the torso. The legs are great though, and that's a benefit for pulling it off. Besides if I went any smaller I'd have even worse camel-toe.
The water was maybe low 70's. To my surprise I waded right and took off swimming. None of my usual "warm up" or "get ready" routine. No mental prep I usually need for OWS. The first loop went smooth and after a brief rest so did the 2nd loop. Aside from so mild calf cramps it was maybe one of my best OWS ever?! Nice calm swimming, straight without wavering off course, limited sighting, no inhaled water. Nice!
The run was with TH and G, following his 1 mile run/1 min walk strategy. While I might have wanted to pick up the pace or skip the walk, in the end I really didn't. This felt good, relaxing, and I loved the company.
The ride was on the Katy with Puppy. The original plan was 30 mins out, but I felt good and rounded up to 10 miles out. This was pretty -- the cottonwood seeds were drifting slowly to the ground, butterflies danced around the trail, and 3 deer ran ahead of me for a few minutes.
Loved the day -- sunny, pretty, calm winds, nice temps. I'm feeling strong and ready for a long ride tomorrow.
Subscribe to:
Posts (Atom)