[Saturday 5/13/06]
Run - 13 mi, 1:56 - ran Mad City Half Marathon course, moderate pace with some harder intervals
Strength workout - circuit style with 3 x 20 (cable curl, cable punch, cable pull, swimmer, lunges, plank on fit ball @ 40 sec, skater squat)
I knew starting out that my legs were in questionable condition to be running long today. I had to push through some unpleasant feelings in my legs towards the end. I forgot how hilly this course is. They added another major hill in place of a downhill from last year. Today's run was much slower than I intend to race. I am nervous about that since it was pretty challenging, but I hope that fresh legs off a taper and race day energy will help me out. Despite my worries, a few times while I was out there I thought about how grateful I am to be able to run long and how nice it is to just sink into my pace and listen to my music with nothing but the present moment.
post-workout routine:
- eat half a powerbar, finish water bottle
- take warm shower (it was freezing today!)
- eat two eggs and a bagel with peanut butter
- sleep for 30 minutes
- go to the gym and do strength workout
- do stretch routine
- sit in hot tub for 15 minutes while massaging legs and stretching more
- eat second half of powerbar (why do i buy these things? they are sickeningly sweet)
- go home and eat bowl of plain yogurt and cereal with two glasses of orange juice
- roll legs and back on foam roller
- lay around house and finally get on with the day ... this all took from 7-2:30
workout "overhead" can take all day.
Saturday, May 13, 2006
Friday, May 12, 2006
easy brick
[Friday 5/12/06]
Bike - 60 min indoor - hill ladder workout: 3 min/5 min/7 min/5 min/3 min hard seated climb with 2 min recovery between each
Run - 1.5 mi, 12:09 - transition run immediately off the bike
This was an easy workout, but that was what it was supposed to be since I am getting ready for my long run tomorrow morning. I haven't done any transition runs in a while so it was nice to remember what they are like. My legs didn't feel tight or dead, and I could go at a good pace right away thanks to my hour warmup on the bike.
Something funny is going on in my left arm. I think I may have pulled something when I was doing pull ups on Tuesday. It hurts on my lat in the area just behind my armpit when I attempt to put my arm straight up. More importantly, that is also the position I use to pull with my swim stroke. I thought I was just very sore, but now I am not sure because my other arm is not sore the same way. Argh. Hopefully it will fix itself.
Bike - 60 min indoor - hill ladder workout: 3 min/5 min/7 min/5 min/3 min hard seated climb with 2 min recovery between each
Run - 1.5 mi, 12:09 - transition run immediately off the bike
This was an easy workout, but that was what it was supposed to be since I am getting ready for my long run tomorrow morning. I haven't done any transition runs in a while so it was nice to remember what they are like. My legs didn't feel tight or dead, and I could go at a good pace right away thanks to my hour warmup on the bike.
Something funny is going on in my left arm. I think I may have pulled something when I was doing pull ups on Tuesday. It hurts on my lat in the area just behind my armpit when I attempt to put my arm straight up. More importantly, that is also the position I use to pull with my swim stroke. I thought I was just very sore, but now I am not sure because my other arm is not sore the same way. Argh. Hopefully it will fix itself.
4000m!
[Thursday 5/11/06]
Swim - 4000m, 1:26 - 50m pool, slow and steady long swim with even 1000m splits
Run - 3 mi, 26:35
Yoga - 60 min
Woo Hoo! I made it to 4000m! Ironman is 3800m and I feel like 4000m needs to be my bare minimum long swim at any given point in time. I had worked up to 4000 before going to Hawaii, but then after a three week break from any significant swimming, it took me a while to work back up. I tend to be overly cautious about increasing swim volume because I am doing some pretty intense upper body strength stuff right now and don't want to get injured.
6000m long swim here I come!
Swim - 4000m, 1:26 - 50m pool, slow and steady long swim with even 1000m splits
Run - 3 mi, 26:35
Yoga - 60 min
Woo Hoo! I made it to 4000m! Ironman is 3800m and I feel like 4000m needs to be my bare minimum long swim at any given point in time. I had worked up to 4000 before going to Hawaii, but then after a three week break from any significant swimming, it took me a while to work back up. I tend to be overly cautious about increasing swim volume because I am doing some pretty intense upper body strength stuff right now and don't want to get injured.
6000m long swim here I come!
Wednesday, May 10, 2006
david blaine and ironman
[Wednesday 5/10/06]
Swim - 3200m, 1:15 - 50m pool (300 free, 200 pull, 100 kick, 4 x 100 @ 1:32, 1:40, 1:41, 1:39 on 2 min, 200 pull, 8 x 50 @ 45-49 sec on 1:15, 200 pull, 8 x (25 @ 22 sec/25 easy) on 1:15, 200 pull, 8 x 50 B3/B5/B7/B9 on 50s, 200 kick, 200 pull cool)
Bike - 26.5 mi, 1:50 - on Horribly Hilly route in Blue Mounds area
The goal of my swim today was practicing at paces that I would like to do for the Lake Mills sprint triathlon. For a 6 minute 1/4 mile swim, the 100m pace is 1:30. That is what I attempted for the main set of this workout, but came up a bit short. I put this workout together myself and it was a good one. It helped me to know exactly where I am at with my short distance pacing. I have some work to do, but it doesn't seem totally unreasonable. The long course pool is helpful in preparing me for the lake swims where there will be no wall to push off of every 25m.
I biked a section of the Horribly Hilly route that I have never done before. I am practicing the 100K course in small manageable pieces and increasing my time out there for each ride. It continues to amaze me how strong I am on the hills this year, and this early in the season. Somehow I was able to do all the hills today, even the steep 2 mile Mounds Park Rd at the end of my ride, and still feel like I had some energy left at the end. I was breathing really hard and struggling to get air while still pushing the pedals around (did I mention I have a standard 53-39 gearing?), but I practiced relaxing my body and trying to calm down my breathing. For the long hills, I came up with a mental plan of attack before each one - I would eyeball random markers some distance in front of me like a certain tree or something, and at each marker I would start imagining myself as a different pro-triathlete climbing the hill. I mean, would any hill in Blue Mounds tire out Natasha Badmann or Peter Reid? I don't think so. It kept me going and gave me something to take my mind off my screaming legs and my breathing.
I watched David Blaine's Drowned Alive show on TV where he lived in a sphere of water for seven days and on the final day attempted to hold his breath for 9 minutes. (He only made it to seven minutes before they had to rescue him.) The show showed how he trained himself physically and mentally for it. His will and determination to get through extreme mental challenges like that has been inspiring to me. Triathlon is so much mental and learning how to feel comfortable in times of discomfort, just as David does in this and other stunts that he does. I suspect that his internal psychological reasons for having the need to do extreme things has much in common with the psychological motivations behind people doing Ironman. To generalize, I think it has a lot to do with a desire to conquer physical and mental pain through one's own choosing as a way to compensate and feel control over for serious pain that one has suffered elsewhere in life. Essentially they are alternative spiritual practices.
Swim - 3200m, 1:15 - 50m pool (300 free, 200 pull, 100 kick, 4 x 100 @ 1:32, 1:40, 1:41, 1:39 on 2 min, 200 pull, 8 x 50 @ 45-49 sec on 1:15, 200 pull, 8 x (25 @ 22 sec/25 easy) on 1:15, 200 pull, 8 x 50 B3/B5/B7/B9 on 50s, 200 kick, 200 pull cool)
Bike - 26.5 mi, 1:50 - on Horribly Hilly route in Blue Mounds area
The goal of my swim today was practicing at paces that I would like to do for the Lake Mills sprint triathlon. For a 6 minute 1/4 mile swim, the 100m pace is 1:30. That is what I attempted for the main set of this workout, but came up a bit short. I put this workout together myself and it was a good one. It helped me to know exactly where I am at with my short distance pacing. I have some work to do, but it doesn't seem totally unreasonable. The long course pool is helpful in preparing me for the lake swims where there will be no wall to push off of every 25m.
I biked a section of the Horribly Hilly route that I have never done before. I am practicing the 100K course in small manageable pieces and increasing my time out there for each ride. It continues to amaze me how strong I am on the hills this year, and this early in the season. Somehow I was able to do all the hills today, even the steep 2 mile Mounds Park Rd at the end of my ride, and still feel like I had some energy left at the end. I was breathing really hard and struggling to get air while still pushing the pedals around (did I mention I have a standard 53-39 gearing?), but I practiced relaxing my body and trying to calm down my breathing. For the long hills, I came up with a mental plan of attack before each one - I would eyeball random markers some distance in front of me like a certain tree or something, and at each marker I would start imagining myself as a different pro-triathlete climbing the hill. I mean, would any hill in Blue Mounds tire out Natasha Badmann or Peter Reid? I don't think so. It kept me going and gave me something to take my mind off my screaming legs and my breathing.
I watched David Blaine's Drowned Alive show on TV where he lived in a sphere of water for seven days and on the final day attempted to hold his breath for 9 minutes. (He only made it to seven minutes before they had to rescue him.) The show showed how he trained himself physically and mentally for it. His will and determination to get through extreme mental challenges like that has been inspiring to me. Triathlon is so much mental and learning how to feel comfortable in times of discomfort, just as David does in this and other stunts that he does. I suspect that his internal psychological reasons for having the need to do extreme things has much in common with the psychological motivations behind people doing Ironman. To generalize, I think it has a lot to do with a desire to conquer physical and mental pain through one's own choosing as a way to compensate and feel control over for serious pain that one has suffered elsewhere in life. Essentially they are alternative spiritual practices.
Tuesday, May 09, 2006
all wound up
[Tuesday 5/9/06]
Run - 7.2 miles, 1:02 - warm up, 5 x 1 mile @ 7:30 w/ 0.3 mi recovery jog/walk, cool down
Strength workout - Power focus/Drop Sets - 3 x [9 Push Ups, 9 Pull Ups, 10 Side squats, 8-10 Ab throw-downs]
It was an amazing run this morning on the treadmill. It is nice to do a canned run like that every once in a while to tune up my pacing. I was able to hit the 7:30 pace for all 5 1 mile repeats. I thought about my breathing and relaxing into the pace. It was a challenging pace, but not that difficult to handle for 5 repeats. I could have done more. I wanted to nail this workout so I put it as the first one of the week after my rest day.
The strength workout was good too. I did as well as I could on the normal (non knee) pushups and assisted chin ups, though these are always hard. My massage therapist who is 6 feet tall commisserated with me the other day that it is always much harder for tall women to do pushups. The lever is longer and there is more weight to push.
I have been engaging in some retail therapy lately... I got a new polyester swimsuit, neoprene swim cap, deluxe sports bra, running top, large container of Sustained Energy, cushion inserts for my running shoes, water bottles. While I was at the bike shop I continued my research on improving my bike gearing situation. The options are a compact crank, a triple chainring, or a larger cassette. I have now decided that it will either be the compact crank or the larger cassette. I have to look on eBay for some good deals on those parts and check out the relative weights compared to what I have now with my Dura-Ace road setup.
[Monday 5/8/06]
REST Day
I went in Lake Monona for the first time today. I am aware that this is slightly nuts. It was cloudy and in the upper 60's with the water temperature probably in the mid 50's. It was really cold!! I would like to get my body acclimated to the cold temperatures because I am going to do the Lake Mills sprint triathlon. My goal today was to stay in for 6 minutes. I tread water for 5 minutes and then swam for 3 minutes. It was so cold it hurt my hands and took my breath away when I put my face in. I can say that I began to get used to it though. By the end it wasn't quite as cold. I wonder if I was the first person this season to get in that lake from the Ironman Wisconsin swim start line. I was certainly the only one out there today.
Run - 7.2 miles, 1:02 - warm up, 5 x 1 mile @ 7:30 w/ 0.3 mi recovery jog/walk, cool down
Strength workout - Power focus/Drop Sets - 3 x [9 Push Ups, 9 Pull Ups, 10 Side squats, 8-10 Ab throw-downs]
It was an amazing run this morning on the treadmill. It is nice to do a canned run like that every once in a while to tune up my pacing. I was able to hit the 7:30 pace for all 5 1 mile repeats. I thought about my breathing and relaxing into the pace. It was a challenging pace, but not that difficult to handle for 5 repeats. I could have done more. I wanted to nail this workout so I put it as the first one of the week after my rest day.
The strength workout was good too. I did as well as I could on the normal (non knee) pushups and assisted chin ups, though these are always hard. My massage therapist who is 6 feet tall commisserated with me the other day that it is always much harder for tall women to do pushups. The lever is longer and there is more weight to push.
I have been engaging in some retail therapy lately... I got a new polyester swimsuit, neoprene swim cap, deluxe sports bra, running top, large container of Sustained Energy, cushion inserts for my running shoes, water bottles. While I was at the bike shop I continued my research on improving my bike gearing situation. The options are a compact crank, a triple chainring, or a larger cassette. I have now decided that it will either be the compact crank or the larger cassette. I have to look on eBay for some good deals on those parts and check out the relative weights compared to what I have now with my Dura-Ace road setup.
[Monday 5/8/06]
REST Day
I went in Lake Monona for the first time today. I am aware that this is slightly nuts. It was cloudy and in the upper 60's with the water temperature probably in the mid 50's. It was really cold!! I would like to get my body acclimated to the cold temperatures because I am going to do the Lake Mills sprint triathlon. My goal today was to stay in for 6 minutes. I tread water for 5 minutes and then swam for 3 minutes. It was so cold it hurt my hands and took my breath away when I put my face in. I can say that I began to get used to it though. By the end it wasn't quite as cold. I wonder if I was the first person this season to get in that lake from the Ironman Wisconsin swim start line. I was certainly the only one out there today.
Sunday, May 07, 2006
early IM bike loop practice
[Sunday 5/7/06]
Bike - 43 miles, 2:47, Ave Sp. 15.6 - rolling hills to hilly
One loop of WI Ironman course (2:33):
Verona to Mt Horeb - 53:18
Mt. Horeb to Cross Plains - 38:31
Cross Plains to Verona - 1:01
It was a beautiful morning to do this ride - cool and sunny. There were a surprising number of bikers already out on the course at 7am. My speed for the loop today puts me on track for a 7 hour Ironman bike split, which is the minimum I am aiming for. I went at a comfortable pace and my legs were not fresh to start after yesterday's run. I need to practice that last segment from Cross Plains to Verona more and I definitely need to get my nutrition down. I was below empty at the end of the ride today.
Bike - 43 miles, 2:47, Ave Sp. 15.6 - rolling hills to hilly
One loop of WI Ironman course (2:33):
Verona to Mt Horeb - 53:18
Mt. Horeb to Cross Plains - 38:31
Cross Plains to Verona - 1:01
It was a beautiful morning to do this ride - cool and sunny. There were a surprising number of bikers already out on the course at 7am. My speed for the loop today puts me on track for a 7 hour Ironman bike split, which is the minimum I am aiming for. I went at a comfortable pace and my legs were not fresh to start after yesterday's run. I need to practice that last segment from Cross Plains to Verona more and I definitely need to get my nutrition down. I was below empty at the end of the ride today.
some good encouraging workouts
[Friday 5/5/06]
REST DAY
[Saturday 5/6/06]
Run - 12 miles, 1:53 - around Lake Monona @ comfortable pace
Swim - 2000yd, 36min (300 free, 300 pull, 8 x 125 as 25 kick/25 back/75 free build, 400 pull)
Strength workout (mostly upper body) - circuit style 2 x 15: pull ups, body rows, cable pull, push ups, down dog shoulder press, butterfly cable pull, hanging knee up, thinker, skater squat, side step, monster walk
Today's workouts were encouraging after all the mental trouble I have had this past week. The 12 mile run went really well and though it was the furthest I have run in a long time, it was not a big deal. I felt some soreness in both knees towards the end but it seemed to be more fatigue than injury. They bothered me more while running on a road that sloped down at the edge. I tried to stay on flat ground as much as possible. It is a relief for me to know that I am on track for a good half marathon performance at the end of this month. Now all I need to do is add an increasing number of long speed intervals into my runs.
I felt strong on the swim and it felt good to stretch out my legs and get the blood flowing again after the run... though it was kind of a bummer to go inside to the pool on a beautiful saturday afternoon. I stuck my hand in the lake this morning to test out the temperature and it seems just a little insane to attempt an open water swim when it is still pretty frigid.
REST DAY
[Saturday 5/6/06]
Run - 12 miles, 1:53 - around Lake Monona @ comfortable pace
Swim - 2000yd, 36min (300 free, 300 pull, 8 x 125 as 25 kick/25 back/75 free build, 400 pull)
Strength workout (mostly upper body) - circuit style 2 x 15: pull ups, body rows, cable pull, push ups, down dog shoulder press, butterfly cable pull, hanging knee up, thinker, skater squat, side step, monster walk
Today's workouts were encouraging after all the mental trouble I have had this past week. The 12 mile run went really well and though it was the furthest I have run in a long time, it was not a big deal. I felt some soreness in both knees towards the end but it seemed to be more fatigue than injury. They bothered me more while running on a road that sloped down at the edge. I tried to stay on flat ground as much as possible. It is a relief for me to know that I am on track for a good half marathon performance at the end of this month. Now all I need to do is add an increasing number of long speed intervals into my runs.
I felt strong on the swim and it felt good to stretch out my legs and get the blood flowing again after the run... though it was kind of a bummer to go inside to the pool on a beautiful saturday afternoon. I stuck my hand in the lake this morning to test out the temperature and it seems just a little insane to attempt an open water swim when it is still pretty frigid.
Friday, May 05, 2006
positive mantra makes the day
[5/4/06 Thursday]
Run - 5 miles, 47 min - including 3 x 1 mile @ 7:55(partial uphill), 7:33(partial down), 7:50
Swim - 3500m, 1:19 (600 swim, 400 pull, 100 kick, 100 swim, 8 x 50 w/ 25 sprint/25 easy, 800 pull, 8 x 50 mod hard on 15 sec RI, 200 back, 400 B3/B5/B7/B9 on 100s, 100 kick) - long course pool 50m
My quads and pecs were still really sore from Tuesday's strength workout, but I was determined to have a decent workout day despite that. I hoping to hit 7:30 on the mile repeats of the run, but couldn't quite make it. Considering how sore I was, I am satisfied with my times for that. The swim was slow with my sore pecs, but I was determined to get through it no matter what. My mental mantra for the day was to push through it for love, not anger or hurt. Things like that can make the difference between finishing and not.
------------------------------------
Current favorite workout songs:
Hurt - Rapture
Kelly Clarkson - Walk Away
10 Years - Wasteland (acoustic)
Nickelback - Savin Me
Annie Lennox - Thin Line Between Love and Hate
Nine Inch Nails - Every Day is Exactly the Same
Theory of a Deadman - Santa Monica
Run - 5 miles, 47 min - including 3 x 1 mile @ 7:55(partial uphill), 7:33(partial down), 7:50
Swim - 3500m, 1:19 (600 swim, 400 pull, 100 kick, 100 swim, 8 x 50 w/ 25 sprint/25 easy, 800 pull, 8 x 50 mod hard on 15 sec RI, 200 back, 400 B3/B5/B7/B9 on 100s, 100 kick) - long course pool 50m
My quads and pecs were still really sore from Tuesday's strength workout, but I was determined to have a decent workout day despite that. I hoping to hit 7:30 on the mile repeats of the run, but couldn't quite make it. Considering how sore I was, I am satisfied with my times for that. The swim was slow with my sore pecs, but I was determined to get through it no matter what. My mental mantra for the day was to push through it for love, not anger or hurt. Things like that can make the difference between finishing and not.
------------------------------------
Current favorite workout songs:
Hurt - Rapture
Kelly Clarkson - Walk Away
10 Years - Wasteland (acoustic)
Nickelback - Savin Me
Annie Lennox - Thin Line Between Love and Hate
Nine Inch Nails - Every Day is Exactly the Same
Theory of a Deadman - Santa Monica
Wednesday, May 03, 2006
hard mental day
[5/3/06 Wednesday]
Bike - 75 minutes, recovery ride - mostly flat with a few rolling hills
Swim - 2000m, 44 min - main set: 10 x 100 on 2:00 @ 1:50 pace
I did this workout as a brick in the middle of the day, leaving work to do it. I was trying to avoid rain (and was feeling trapped and unproductive at my desk), so I got up and went. The bike ride was fun. I really love biking these days. I haven't attempted to do a double workout in the middle of a work day and then go back to work and get anything done. It didn't work out today. When I got back, I spent a while eating lunch and staring blankly at my computer screen. I did a small task then decided it would just be better to take the afternoon off and go home for a nap. I didn't even bother to ride my bike home... I left it at work and took the bus.
I was disappointed with my swim today. I wanted to do 3000m with my main set as 15 x 100 @ 1:42 pace, but was too tired to make the pace. I only held it for the first couple repeats. 1:42/100m is the pace needed for a 1:05 Ironman swim. I was so depressed that I couldn't do it for short intervals today, that I gave up on the whole swim. I imagined my personal trainer Katy telling me to keep going to the end and not give up no matter what, like she does when I am doing pushups, but it only worked for a little while. I just didn't want to continue. I am so sore from my strength workout and hilly bike ride yesterday that it made today's workouts really hard. It turned out to be a rough mental day made harder with some unrelated personal issues going on in my head at the same time.
Bike - 75 minutes, recovery ride - mostly flat with a few rolling hills
Swim - 2000m, 44 min - main set: 10 x 100 on 2:00 @ 1:50 pace
I did this workout as a brick in the middle of the day, leaving work to do it. I was trying to avoid rain (and was feeling trapped and unproductive at my desk), so I got up and went. The bike ride was fun. I really love biking these days. I haven't attempted to do a double workout in the middle of a work day and then go back to work and get anything done. It didn't work out today. When I got back, I spent a while eating lunch and staring blankly at my computer screen. I did a small task then decided it would just be better to take the afternoon off and go home for a nap. I didn't even bother to ride my bike home... I left it at work and took the bus.
I was disappointed with my swim today. I wanted to do 3000m with my main set as 15 x 100 @ 1:42 pace, but was too tired to make the pace. I only held it for the first couple repeats. 1:42/100m is the pace needed for a 1:05 Ironman swim. I was so depressed that I couldn't do it for short intervals today, that I gave up on the whole swim. I imagined my personal trainer Katy telling me to keep going to the end and not give up no matter what, like she does when I am doing pushups, but it only worked for a little while. I just didn't want to continue. I am so sore from my strength workout and hilly bike ride yesterday that it made today's workouts really hard. It turned out to be a rough mental day made harder with some unrelated personal issues going on in my head at the same time.
loving the hills
after a little break from writing here, i am back. in response to that last post, i have decided it doesn't matter if someone thinks this blog is boring. i am writing it for myself. there is nothing boring about ironman training. every day is different and every day is a new challenge.
[5/2/06 Tuesday]
Run - 3 miles tempo run on the treadmill with 1 mile at 7:30 pace, 26 min total
Bike - 90 minutes, 21.5 miles - Cross Plains/Blue Mounds area Horribly Hilly route
Personal training session - Squats, Cleans, Push Ups, Core Twist x 120 reps of each
I am getting ready for two races right now: the Mad City Half Marathon (May 29) and the Horribly Hilly 100K Bike (mid-June). My priorities right now are long distance run speedwork and strength for doing lots of very steep hills on the bike. Today's ride on the Horribly Hilly course was my first time out there this year, and I am so obviously stronger than last year I am amazed with myself. I powered up all the hills without stopping to rest, walking my bike, giving up mentally or getting cranky. I am much more confident on the downhills too. I really enjoyed this ride.
At some points my cadence got down to 30 and I must have been really close to VO2 max, but I just thought happy thoughts and kept pushing on. Hawaii did wonders for my fitness and my mental skills.
I am conflicted about whether or not to get a compact crank for my bike. A triple chainring is out of the question because it is too complicated to install with my aerobar bar-end shifter setup. A compact crank could be changed in and out. The Horribly Hilly course and the Wisconsin Ironman course are both easier with the easier gears, but then I sacrifice the harder gears for the flats and the chance to make my legs really really strong. I have heard mixed reviews about compact cranks.
[5/2/06 Tuesday]
Run - 3 miles tempo run on the treadmill with 1 mile at 7:30 pace, 26 min total
Bike - 90 minutes, 21.5 miles - Cross Plains/Blue Mounds area Horribly Hilly route
Personal training session - Squats, Cleans, Push Ups, Core Twist x 120 reps of each
I am getting ready for two races right now: the Mad City Half Marathon (May 29) and the Horribly Hilly 100K Bike (mid-June). My priorities right now are long distance run speedwork and strength for doing lots of very steep hills on the bike. Today's ride on the Horribly Hilly course was my first time out there this year, and I am so obviously stronger than last year I am amazed with myself. I powered up all the hills without stopping to rest, walking my bike, giving up mentally or getting cranky. I am much more confident on the downhills too. I really enjoyed this ride.
At some points my cadence got down to 30 and I must have been really close to VO2 max, but I just thought happy thoughts and kept pushing on. Hawaii did wonders for my fitness and my mental skills.
I am conflicted about whether or not to get a compact crank for my bike. A triple chainring is out of the question because it is too complicated to install with my aerobar bar-end shifter setup. A compact crank could be changed in and out. The Horribly Hilly course and the Wisconsin Ironman course are both easier with the easier gears, but then I sacrifice the harder gears for the flats and the chance to make my legs really really strong. I have heard mixed reviews about compact cranks.
Sunday, April 02, 2006
Blog R.I.P., for now
This blog is now being discontinued due to existential questions such as:
1. what is the point of writing a blog anyway?
2. why not just record my workouts in a notebook?
3. is this the world's most boring blog?
4. if it is, does that mean that i am i boring?
5. who cares how far i swam, biked, and ran today?
I am still training hard as usual, I'm just not going to keep posting a record of it here.
1. what is the point of writing a blog anyway?
2. why not just record my workouts in a notebook?
3. is this the world's most boring blog?
4. if it is, does that mean that i am i boring?
5. who cares how far i swam, biked, and ran today?
I am still training hard as usual, I'm just not going to keep posting a record of it here.
Friday, March 24, 2006
more tired or more hungry?
[Friday 3/24/06]
REST Day
after yesterday's run crash, i cancelled today's workout. my quads are very sore from that strength workout. my body is very fatigued overall. it is pretty sad that i call myself an athlete but it is a chore to walk up two flights of stairs today.
[Thursday 3/23/06]
Strength workout (fitness test)
Swim 2500yd, 47:17 - main set as 500 kick with fins, 10 x 150 on 2:45
Run 3 miles - easy with some pick ups to 5K race pace
I met with my new personal trainer, Katy, for the first time today. She had me do a fitness test that consisted of:
-maximum number of reps of push ups i can do with good form
-number of squats i can do in 45 seconds
-maximum number of assisted pullups i can do
-how long i can hold myself in a push up position on my forearms (abs)
-time trial for shuttle run: sprint/side skip/walk on fours/side skip/sprint
It was exhausting! I was shaking by the end. Then we went through the whole thing except the shuttle run 2 more times for the workout. It was great because I feel like I will be able to get really strong if I keep doing this stuff. I had given Katy a week long eating journal before we started and she wondered if I am really eating enough.
My swim was good, but then I crashed on the run. I was planning on doing a full track workout with speed intervals but after a quarter mile I got a side cramp and my legs felt deader than dead. I doubted that I would be able to do any decent intervals. I walked a bit, then decided that I was not going to give up. I ran a mile, did 5 fast 1 minute repeats with walking recoveries, and ran another mile. By the end, I felt nauseated. I had planned on doing yoga class after that, but at that point I just wanted to go home and rest so that's what I decided to do. I could hardly walk up to my apartment on the second floor.
Almost more than tired, I was hungry. This is often a dilemma for me... after a workout, i need to determine am I more tired or more hungry? do I have enough energy to make myself a meal at the moment or do I need to take a nap so I have the energy to make a meal? why are there so many places that deliver pizza (which i should not be eating) and so few that deliver something like grilled salmon and steamed broccoli?
[Wednesday 3/22/06]
Swim 2800yd, 57 min - Master's swim class
I spent a good part of this on backstroke. It felt very awkward at first as I was struggling through a windmill motion with my arms. My coach showed me the proper arm motion and rotation, but I'm not sure I quite got it. I know I got better though. I try to think of being efficient with backstroke like I am with freestyle except on my back. If I can figure it out it will be nice to have backstroke as a backup stroke to use during races in case I need to get more air for some reason. The backstroke is less slow than breaststroke to use for this purpose.
REST Day
after yesterday's run crash, i cancelled today's workout. my quads are very sore from that strength workout. my body is very fatigued overall. it is pretty sad that i call myself an athlete but it is a chore to walk up two flights of stairs today.
[Thursday 3/23/06]
Strength workout (fitness test)
Swim 2500yd, 47:17 - main set as 500 kick with fins, 10 x 150 on 2:45
Run 3 miles - easy with some pick ups to 5K race pace
I met with my new personal trainer, Katy, for the first time today. She had me do a fitness test that consisted of:
-maximum number of reps of push ups i can do with good form
-number of squats i can do in 45 seconds
-maximum number of assisted pullups i can do
-how long i can hold myself in a push up position on my forearms (abs)
-time trial for shuttle run: sprint/side skip/walk on fours/side skip/sprint
It was exhausting! I was shaking by the end. Then we went through the whole thing except the shuttle run 2 more times for the workout. It was great because I feel like I will be able to get really strong if I keep doing this stuff. I had given Katy a week long eating journal before we started and she wondered if I am really eating enough.
My swim was good, but then I crashed on the run. I was planning on doing a full track workout with speed intervals but after a quarter mile I got a side cramp and my legs felt deader than dead. I doubted that I would be able to do any decent intervals. I walked a bit, then decided that I was not going to give up. I ran a mile, did 5 fast 1 minute repeats with walking recoveries, and ran another mile. By the end, I felt nauseated. I had planned on doing yoga class after that, but at that point I just wanted to go home and rest so that's what I decided to do. I could hardly walk up to my apartment on the second floor.
Almost more than tired, I was hungry. This is often a dilemma for me... after a workout, i need to determine am I more tired or more hungry? do I have enough energy to make myself a meal at the moment or do I need to take a nap so I have the energy to make a meal? why are there so many places that deliver pizza (which i should not be eating) and so few that deliver something like grilled salmon and steamed broccoli?
[Wednesday 3/22/06]
Swim 2800yd, 57 min - Master's swim class
I spent a good part of this on backstroke. It felt very awkward at first as I was struggling through a windmill motion with my arms. My coach showed me the proper arm motion and rotation, but I'm not sure I quite got it. I know I got better though. I try to think of being efficient with backstroke like I am with freestyle except on my back. If I can figure it out it will be nice to have backstroke as a backup stroke to use during races in case I need to get more air for some reason. The backstroke is less slow than breaststroke to use for this purpose.
Wednesday, March 22, 2006
one reason to do this
[Tuesday 3/21/06]
Swim - 3000yd, 59:22 - main set includes 8 x 75 mod/hard, 400 B5, 5 x 25 sprint, 6 x 100 descend
Run - hill/tempo workout - 4 miles, 38 min - 2 x 1 mile @ 8:52, 8:20, 2 miles with 4 x 2 min (steep) hill repeats on 2 min recovery
My mother had surgery for breast cancer today. I timed my workout to be during the surgery. This one was for her. I felt strong and extra determined on the hill repeats.
Swim - 3000yd, 59:22 - main set includes 8 x 75 mod/hard, 400 B5, 5 x 25 sprint, 6 x 100 descend
Run - hill/tempo workout - 4 miles, 38 min - 2 x 1 mile @ 8:52, 8:20, 2 miles with 4 x 2 min (steep) hill repeats on 2 min recovery
My mother had surgery for breast cancer today. I timed my workout to be during the surgery. This one was for her. I felt strong and extra determined on the hill repeats.
Monday, March 20, 2006
trying to catch up
here's the quick version of things since i returned from hawaii. i am still getting adjusted to being home and haven't had time to post regularly yet.
3/14 tuesday: run 3 miles easy, bike 60 min, uppoer body weights, abs
3/15 wednesday: swim 1600yd, bike 1:30 outside (23 miles), lower body strength
3/16 thursday: REST Day
3/17 friday: bike 2 x 38 min on mountain bike, run speedwork (36 min) - 1200@5:23, 800@3:39, 400@1:46, 2x200@0:52, 4x100 fast
3/18 saturday: bike 2:01 (two spin classes), abs
3/19 sunday: swim 2400yd, run 6.2 miles very slow
this is about the end of the road for me without some good recovery. after all the biking i have done recently, not getting enough sleep, and not being able to eat completely normally while on vacation, i have run out of fuel. i am on the border of overtraining. at this point, even easy workouts and very slow running spike my heartrate and my legs feel dead. this next week will be all about recovery and getting my nutrition and sleep back in order.
my first race of the season is in two weeks (an 8K run), and even though it is not a main priority i still want to be ready for it.
3/14 tuesday: run 3 miles easy, bike 60 min, uppoer body weights, abs
3/15 wednesday: swim 1600yd, bike 1:30 outside (23 miles), lower body strength
3/16 thursday: REST Day
3/17 friday: bike 2 x 38 min on mountain bike, run speedwork (36 min) - 1200@5:23, 800@3:39, 400@1:46, 2x200@0:52, 4x100 fast
3/18 saturday: bike 2:01 (two spin classes), abs
3/19 sunday: swim 2400yd, run 6.2 miles very slow
this is about the end of the road for me without some good recovery. after all the biking i have done recently, not getting enough sleep, and not being able to eat completely normally while on vacation, i have run out of fuel. i am on the border of overtraining. at this point, even easy workouts and very slow running spike my heartrate and my legs feel dead. this next week will be all about recovery and getting my nutrition and sleep back in order.
my first race of the season is in two weeks (an 8K run), and even though it is not a main priority i still want to be ready for it.
Saturday, March 18, 2006
training in hawaii
[february 23 - march 14]
hawaii is a great place to train!!
week of feb 26: bike 255 miles of mountainous terrain, run 4 miles, swim 2000m
(22:19 total training time)
week of mar 5: bike 160 miles, run 18 miles, swim 2 miles
(15:51 total training time)
This was a fabulous way to increase my bike mileage and mental toughness on the bike. This is the most time I have spent biking in a short period of time. The long climbs drastically improved my muscular endurance and aerobic capacity. I ended up biking in the rain a lot, and had a total of 7 flat tires. The amazing scenery kept me going even when things were hard. Every day I kept thinking that that day's ride was the most beautiful yet, and I thought that just about every day. Biking is my weakest of the triathlon sports, and I know it seems basic, but I have now really learned that the best way to get better at biking is to do a lot of biking. If I take shortcuts to spending time in the saddle, I can't expect to get any better.
I biked the 112 mile Ironman bike course in Kona and that was the longest I have ever biked at once. The long hills and winds were tough, especially the hill just before the halfway turnaround at Hawi. Things got especially tough at mile 95 or so... my lower back was killing me, I was having some painful chaffing, my hands were numb and I was too weak to open my desperately needed Powerbar. I really had to focus mentally and keep pushing on. I got a boost of adrenaline around mile 100 which took me almost to the end. At that point I was moving faster than the cars stuck in traffic on the Queen K highway next to me. It was fun to be passing them, given how far I had already gone. The whole thing took 7 hours and 35 minutes. I didn't know exactly how to pace a ride that long so I played it somewhat conservative. I feel great to have finished that ride and am happy to know this early in the season that I can do that distance. I did it on my last day in Kona which made it a spectacular grand finale of my time on the Big Island.
hawaii is a great place to train!!
week of feb 26: bike 255 miles of mountainous terrain, run 4 miles, swim 2000m
(22:19 total training time)
week of mar 5: bike 160 miles, run 18 miles, swim 2 miles
(15:51 total training time)
This was a fabulous way to increase my bike mileage and mental toughness on the bike. This is the most time I have spent biking in a short period of time. The long climbs drastically improved my muscular endurance and aerobic capacity. I ended up biking in the rain a lot, and had a total of 7 flat tires. The amazing scenery kept me going even when things were hard. Every day I kept thinking that that day's ride was the most beautiful yet, and I thought that just about every day. Biking is my weakest of the triathlon sports, and I know it seems basic, but I have now really learned that the best way to get better at biking is to do a lot of biking. If I take shortcuts to spending time in the saddle, I can't expect to get any better.
I biked the 112 mile Ironman bike course in Kona and that was the longest I have ever biked at once. The long hills and winds were tough, especially the hill just before the halfway turnaround at Hawi. Things got especially tough at mile 95 or so... my lower back was killing me, I was having some painful chaffing, my hands were numb and I was too weak to open my desperately needed Powerbar. I really had to focus mentally and keep pushing on. I got a boost of adrenaline around mile 100 which took me almost to the end. At that point I was moving faster than the cars stuck in traffic on the Queen K highway next to me. It was fun to be passing them, given how far I had already gone. The whole thing took 7 hours and 35 minutes. I didn't know exactly how to pace a ride that long so I played it somewhat conservative. I feel great to have finished that ride and am happy to know this early in the season that I can do that distance. I did it on my last day in Kona which made it a spectacular grand finale of my time on the Big Island.
Wednesday, February 22, 2006
vacation starts tomorrow!
[2/18/06 Wednesday]
Swim - 2350yd, 50 min, Master's swim
Run - 3 mi, 27 min
Upper body strength exercises, abs(300)
I leave for Hawaii tomorrow morning. I can't believe I am going there. I don't think I will believe it until I am there. I fly from Madison to Honolulu, where I will stay for a day before going to Kona on the Big Island. I will rent a bike when I get to Kona and start my 12 day bike training/tour of the island. After that I will return to Honolulu and spend 5 days relaxing, swimming, running, and sightseeing on Oahu. I will keep updating this blog on a regular basis.
[2/18/06 Tuesday]
Swim - 4000m, 1:14
Bike - spin class, 50:43 easy
Lower body strength exercises
[2/19/06 Monday]
Swim - 1800yd, 34:47
Run - 4 mi, 35:05 - 2 miles@18:19, 2 x 1 mile@ 8:20, 8:26
[2/18/06 Sunday]
REST Day
I slept in until 10am this morning! I can't remember the last time I had such a luxurious weekend morning.
Swim - 2350yd, 50 min, Master's swim
Run - 3 mi, 27 min
Upper body strength exercises, abs(300)
I leave for Hawaii tomorrow morning. I can't believe I am going there. I don't think I will believe it until I am there. I fly from Madison to Honolulu, where I will stay for a day before going to Kona on the Big Island. I will rent a bike when I get to Kona and start my 12 day bike training/tour of the island. After that I will return to Honolulu and spend 5 days relaxing, swimming, running, and sightseeing on Oahu. I will keep updating this blog on a regular basis.
[2/18/06 Tuesday]
Swim - 4000m, 1:14
Bike - spin class, 50:43 easy
Lower body strength exercises
[2/19/06 Monday]
Swim - 1800yd, 34:47
Run - 4 mi, 35:05 - 2 miles@18:19, 2 x 1 mile@ 8:20, 8:26
[2/18/06 Sunday]
REST Day
I slept in until 10am this morning! I can't remember the last time I had such a luxurious weekend morning.
Saturday, February 18, 2006
long bike
[2/18/06 Saturday]
Bike - 2:30 - first half mostly 3 min ascending intervals, second half mostly big gear intervals
Bike - 2:30 - first half mostly 3 min ascending intervals, second half mostly big gear intervals
Friday, February 17, 2006
2/15-2/17
[2/17/06 Friday]
Run - 30 min, about 3 miles
[2/16/06 Thursday]
Swim - 2000yd, 38:15 - main set as 8x100 descending
Bike - 60 min on trainer - interval session: 4x[30sec hard/30sec easy], 2x2min just below race pace on 2 min recovery, 2 x 2 min at race pace on 2 min recovery, 4 x [30sec standing sprint/30 sec seated sprint]
Lower body strength, push ups (3 x 10)
[2/15/06 Wednesday]
Swim - 2500m, 43:10
Run - 40 min, about 4 miles
Run - 30 min, about 3 miles
[2/16/06 Thursday]
Swim - 2000yd, 38:15 - main set as 8x100 descending
Bike - 60 min on trainer - interval session: 4x[30sec hard/30sec easy], 2x2min just below race pace on 2 min recovery, 2 x 2 min at race pace on 2 min recovery, 4 x [30sec standing sprint/30 sec seated sprint]
Lower body strength, push ups (3 x 10)
[2/15/06 Wednesday]
Swim - 2500m, 43:10
Run - 40 min, about 4 miles
Tuesday, February 14, 2006
continuous improvement
[2/14/06 Tuesday]
Swim - 3700yd, 1:06 - varied sets
Bike - 60 min - 17min warmup, 8 min climb in HR zone 3, 10 min recovery, 8 min climb in HR zone 3, 17 min cooldown
Abs(100)
I woke up at the crack of dawn and was done with all of this at 8:30am. I continue to amaze myself that a two hour workout is pleasantly tiring but is no big deal, and I can keep it up indefinitely with only one rest day per week. When I did the exact swim workout I did today back last July, it took me 1:28 and I wrote a note to myself that my arms were "very tired" afterwards. Clearly I have improved a lot since then since I have gotten 22 minutes faster and do not feel particularly tired, either physically or mentally. One of the things I love about training this way is that I consistently see improvement. I have been improving ever since I first started working out 7 years ago, and I continue to do so all the time.
Swim - 3700yd, 1:06 - varied sets
Bike - 60 min - 17min warmup, 8 min climb in HR zone 3, 10 min recovery, 8 min climb in HR zone 3, 17 min cooldown
Abs(100)
I woke up at the crack of dawn and was done with all of this at 8:30am. I continue to amaze myself that a two hour workout is pleasantly tiring but is no big deal, and I can keep it up indefinitely with only one rest day per week. When I did the exact swim workout I did today back last July, it took me 1:28 and I wrote a note to myself that my arms were "very tired" afterwards. Clearly I have improved a lot since then since I have gotten 22 minutes faster and do not feel particularly tired, either physically or mentally. One of the things I love about training this way is that I consistently see improvement. I have been improving ever since I first started working out 7 years ago, and I continue to do so all the time.
Monday, February 13, 2006
10 days to anti-stress
[2/12/06 Sunday]
Run - 3.5 miles, 32:11 - 3 x 1 mile @ 9:45, 9:13, 8:57
Swim - 1600yd, 29:13
Lower body strength routine, Abs (150)
I have been having some really bad stomachaches and feelings of nausea for the past week. At first I thought it was related to overtraining or nutrition, but am now sure it is stress... work stress, personal stress, and having to much to do and too little time for fun. The good news is that the only time I don't feel sick at all is while I am working out. Unfortunately, that is also bad news. 10 days until I leave for Hawaii.
Run - 3.5 miles, 32:11 - 3 x 1 mile @ 9:45, 9:13, 8:57
Swim - 1600yd, 29:13
Lower body strength routine, Abs (150)
I have been having some really bad stomachaches and feelings of nausea for the past week. At first I thought it was related to overtraining or nutrition, but am now sure it is stress... work stress, personal stress, and having to much to do and too little time for fun. The good news is that the only time I don't feel sick at all is while I am working out. Unfortunately, that is also bad news. 10 days until I leave for Hawaii.
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