Monday - REST
Tuesday - Run 7.5 miles with 1 mile, 800, 400 hard... and then crash.
Wednesday - REST - sick with low grade fever and aches... heading towards overtrained and worn down? maybe.
Thursday - Bike 60 minutes (easy with race pace pickups), Swim 3000yd (58 minutes), Strength: 5x10 [pullups, pushups, box jump, wall ball]
Friday - Run 5 miles easy, travel to race
Saturday - Run 3 miles easy
Sunday - Lonestar 70.3 Race, Galveston TX - 1.2 mile swim, 56 mile bike, 13.1 mile run
This was week 11 of 20 Ironman training. I think I am starting to spin my wheels - too tired to knock out high quality workouts, but still trying. My body forced me to take some extra rest by getting sick. Between sickness and tapering for Galveston, I don't feel like this week was very productive in terms of training quality. However, the race was a good rehearsal for Ironman, so all was not lost. With 9 weeks left, it's time once again to step back and reboot my body and mind. Things are going well but how could they go even better? What do I need to focus on most? How do I motivate myself to keep training strong twice a day? Mile 12 of a 20 mile race is when the fun begins.
Monday, April 26, 2010
Sunday, April 18, 2010
Fiesta Wildflower Ride
Bike 65 miles [4:02]
Fiesta Wildflower Ride, San Antonio TX
This was a nicely organized ride and it was a beautiful day for riding. The ride went through rolling farmland just north of San Antonio. There were some spectacular views of wildflower fields, densely blooming with orange or yellow. I saw longhorns, some very woolly sheep, a few random dogs (no bites this time), and lots of green.
The first half was fast and the second half was into a headwind. I thought I might ride 80 miles today but I made a deal with myself that if I went very hard in the last 90 minutes of this ride, I could stop at 65. I did just that, and I passed a ton of people as we were fighting the wind. I got a lot of really solid steady hard riding today. There were rest stops every 10 miles stocked with water and powerade, bananas, oranges, fig newtons, and homemade on-the-spot PB+J sandwiches. I was all over the PB+J.
At the last minutes, Mo decided to come to this with me. She was unsure what to expect since it was her first group ride ever, but she did a great job on the 25 mile route and now wants to do more events like this. Other than a sore butt, she finished feeling good. Yay, Mo!
Fiesta Wildflower Ride, San Antonio TX
This was a nicely organized ride and it was a beautiful day for riding. The ride went through rolling farmland just north of San Antonio. There were some spectacular views of wildflower fields, densely blooming with orange or yellow. I saw longhorns, some very woolly sheep, a few random dogs (no bites this time), and lots of green.
The first half was fast and the second half was into a headwind. I thought I might ride 80 miles today but I made a deal with myself that if I went very hard in the last 90 minutes of this ride, I could stop at 65. I did just that, and I passed a ton of people as we were fighting the wind. I got a lot of really solid steady hard riding today. There were rest stops every 10 miles stocked with water and powerade, bananas, oranges, fig newtons, and homemade on-the-spot PB+J sandwiches. I was all over the PB+J.
At the last minutes, Mo decided to come to this with me. She was unsure what to expect since it was her first group ride ever, but she did a great job on the 25 mile route and now wants to do more events like this. Other than a sore butt, she finished feeling good. Yay, Mo!
Saturday, April 17, 2010
triathlon WODs
Bike 38 miles, 2:20
360 and Bee Caves Route, ending at Pure Austin north (pool)
MS: 2 x [15min hard, 10 min recovery], 3 x [15min moderate, 2 minute recovery]
Swim 2500
MS: 3 x [100 hard, 200 hard, 100 easy]with negative split
100s=1:29, 1:28, 1:25, 200s=3:01, 3:00, 2:56
47 min total time
The bike to swim transition was harder than I thought it would be. My legs felt like jello in the pool and my upper body was tight. It took about 1000yd to feel normal.
Bike 5 miles, 27 min - pool to home, easy riding in traffic
Run 3.5 miles, 28 minutes
These brick runs are always a bit torturous. They don't feel like running as much as just trying to move one leg in front of the other and get through the time. My legs started feeling marginally more alive in the second half of this.
This was an interesting workout today with the biking-as-transportation and multi-transitions. I wore my swimsuit on the bike and put my goggles and swim cap in my back pocket. All I had to do was take off my shorts and jersey and I was ready to jump in the pool. It was raining on and off all morning, so I was already wet when I got to the pool.
---
This workout got me thinking about how I could put together triathlon workouts as though they were Crossfit WODs (workout of the day) in order to keep things fresh. Crossfit WODs consist of multiple movements put together in various combinations, with systematic numbers of repeats and rounds, and are usually named after someone. Off the top of my head, a triathlon WOD could be something like this:
3 rounds for time of
[Run 2 miles, Swim 1000 yd]
OR
On bike trainer and treadmill for total distance:
21 min - 15 min - 9 min
Bike hard, Run hard
These are fun to come up with. I could also imagine mixing in actual Crossfit weighted movements between the swim-bike-run. I can't wait to give it a try... perhaps in the off-season so I can experiment.
360 and Bee Caves Route, ending at Pure Austin north (pool)
MS: 2 x [15min hard, 10 min recovery], 3 x [15min moderate, 2 minute recovery]
Swim 2500
MS: 3 x [100 hard, 200 hard, 100 easy]with negative split
100s=1:29, 1:28, 1:25, 200s=3:01, 3:00, 2:56
47 min total time
The bike to swim transition was harder than I thought it would be. My legs felt like jello in the pool and my upper body was tight. It took about 1000yd to feel normal.
Bike 5 miles, 27 min - pool to home, easy riding in traffic
Run 3.5 miles, 28 minutes
These brick runs are always a bit torturous. They don't feel like running as much as just trying to move one leg in front of the other and get through the time. My legs started feeling marginally more alive in the second half of this.
This was an interesting workout today with the biking-as-transportation and multi-transitions. I wore my swimsuit on the bike and put my goggles and swim cap in my back pocket. All I had to do was take off my shorts and jersey and I was ready to jump in the pool. It was raining on and off all morning, so I was already wet when I got to the pool.
---
This workout got me thinking about how I could put together triathlon workouts as though they were Crossfit WODs (workout of the day) in order to keep things fresh. Crossfit WODs consist of multiple movements put together in various combinations, with systematic numbers of repeats and rounds, and are usually named after someone. Off the top of my head, a triathlon WOD could be something like this:
3 rounds for time of
[Run 2 miles, Swim 1000 yd]
OR
On bike trainer and treadmill for total distance:
21 min - 15 min - 9 min
Bike hard, Run hard
These are fun to come up with. I could also imagine mixing in actual Crossfit weighted movements between the swim-bike-run. I can't wait to give it a try... perhaps in the off-season so I can experiment.
Friday, April 16, 2010
swim TT improvement
Swim 3000yd [52 min]
MS: 1000yd time trial => 14:32 = 31 seconds faster than 6 weeks ago when I tested :) That comes out to an average 100 pace of 1:28.5.
Run 3 miles recovery on treadmill, 29 minutes. Slooow... my legs weren't into it, at all.
Push up test: Max= 35 knee pushups in one set
No improvement there since a few weeks ago. I haven't really been focusing on it though.
MS: 1000yd time trial => 14:32 = 31 seconds faster than 6 weeks ago when I tested :) That comes out to an average 100 pace of 1:28.5.
Run 3 miles recovery on treadmill, 29 minutes. Slooow... my legs weren't into it, at all.
Push up test: Max= 35 knee pushups in one set
No improvement there since a few weeks ago. I haven't really been focusing on it though.
Thursday, April 15, 2010
long run
Run 16 miles [2:23]
Route: 2222 to Balcones Dr, Pecos, Lake Austin Blvd, Town Lake Trail, Lamar, Shoal Creek trail, back to 2222.
I've said it before and it's still true... long runs are my favorite workout of the week. I left the house at 7am and enjoyed this early morning foot tour of Austin. It was cloudy and cool and the spring flowers are out. This was a hilly course through some really nice neighborhoods. I even discovered a new part of the Shoal Creek trail that I didn't know about. Bonus! It got a little tough on my legs near the end but I pushed through and was able to finish strong.
Route: 2222 to Balcones Dr, Pecos, Lake Austin Blvd, Town Lake Trail, Lamar, Shoal Creek trail, back to 2222.
I've said it before and it's still true... long runs are my favorite workout of the week. I left the house at 7am and enjoyed this early morning foot tour of Austin. It was cloudy and cool and the spring flowers are out. This was a hilly course through some really nice neighborhoods. I even discovered a new part of the Shoal Creek trail that I didn't know about. Bonus! It got a little tough on my legs near the end but I pushed through and was able to finish strong.
Wednesday, April 14, 2010
favorite things
Strength Bands
These bands from muscledriver.com are the key to getting strong enough to do unassisted pullups. I loop the band through itself around overhead bar, then grab the bar and stick my foot in the loop. The resistance of the band provides pullup assistance and I do pullups as usual. Now that I can do 100 pullups fairly easy with the green one, I am ready to move up to less assistance. I just ordered purple. Yay!
Coconut Water
Is this a gimmick for people who have extra money to spend on health and fitness stuff? That's what I was thinking before I tried it... and then I tried it. Super tasty after a long workout! I treated myself to one of these yesterday after my interval run. At $1.59 for 6 oz, these will remain as treats.
These bands from muscledriver.com are the key to getting strong enough to do unassisted pullups. I loop the band through itself around overhead bar, then grab the bar and stick my foot in the loop. The resistance of the band provides pullup assistance and I do pullups as usual. Now that I can do 100 pullups fairly easy with the green one, I am ready to move up to less assistance. I just ordered purple. Yay!
Coconut Water
Is this a gimmick for people who have extra money to spend on health and fitness stuff? That's what I was thinking before I tried it... and then I tried it. Super tasty after a long workout! I treated myself to one of these yesterday after my interval run. At $1.59 for 6 oz, these will remain as treats.
Tuesday, April 13, 2010
glycogen depletion
I read an article in the recent issue of Outside magazine about how sled dogs that run 100 miles day after day in the Iditerod are primarily using fat for fuel. Dogs don't use carbs for energy like humans... but could humans train to have their physiology work more like that of dogs?
Then, my Running Times magazine arrives and answers my question... enter article about low-carb training and how you can increase your long distance endurance by training your body to use fat when glycogen stores are low. Professional marathon runners have already found success with this. To teach the body to use fat, the key is that you need to train in a glycogen-depleted state.
The author gives three suggestions on how to do this:
Run 7 miles with 4x800
[1:02 total time, 800's@3:16, 3:14, 3:19, 3:20]
Wow, those 800 splits amaze me. 3:14 might be a PR.
Strength Set #1
100 Pushups (knee)
100 Pullups (green band)
100 Situps
100 Squats
Broken up as sets: 10-10-13-13-10-10-9-25
[21:07]
Strength Set #2
2x10 Single leg step ups with 25 lb plate
2x10 Side lunges with 10lb plate
45 leg press (9x5 reps starting at 110 and adding 10 lbs to failure at 180)
Swim 2500yd [47 min]
Recovery workout, nothing too hard or fast
Then, my Running Times magazine arrives and answers my question... enter article about low-carb training and how you can increase your long distance endurance by training your body to use fat when glycogen stores are low. Professional marathon runners have already found success with this. To teach the body to use fat, the key is that you need to train in a glycogen-depleted state.
The author gives three suggestions on how to do this:
- Workout before breakfast on an empty stomach, two days per week.
- On a double workout day, eat primarily fat and protein between the workouts and don't eat carbs during the workouts.
- Do long runs up to 20 miles with only water.
Run 7 miles with 4x800
[1:02 total time, 800's@3:16, 3:14, 3:19, 3:20]
Wow, those 800 splits amaze me. 3:14 might be a PR.
Strength Set #1
100 Pushups (knee)
100 Pullups (green band)
100 Situps
100 Squats
Broken up as sets: 10-10-13-13-10-10-9-25
[21:07]
Strength Set #2
2x10 Single leg step ups with 25 lb plate
2x10 Side lunges with 10lb plate
45 leg press (9x5 reps starting at 110 and adding 10 lbs to failure at 180)
Swim 2500yd [47 min]
Recovery workout, nothing too hard or fast
Monday, April 12, 2010
good swim
Swim 4000yd [1:10]
Main set: 4 x 650 as (50 fast/150 mod/100 fast/100 mod/200 fast/50 mod)
I felt great today and was able to hit my threshold pace on the fast sections of these 650's. I couldn't be more thrilled with the fact that I am not tired after that ginormous workout yesterday. (Bison burgers and spinach to the rescue!) I am also very happy with the fact that these longer swims aren't feeling mentally long or boring anymore. I'm used to the time in the water and able to focus through to the end. The endurance has come back like I never took any time away from the water.
Main set: 4 x 650 as (50 fast/150 mod/100 fast/100 mod/200 fast/50 mod)
I felt great today and was able to hit my threshold pace on the fast sections of these 650's. I couldn't be more thrilled with the fact that I am not tired after that ginormous workout yesterday. (Bison burgers and spinach to the rescue!) I am also very happy with the fact that these longer swims aren't feeling mentally long or boring anymore. I'm used to the time in the water and able to focus through to the end. The endurance has come back like I never took any time away from the water.
Sunday, April 11, 2010
weekend 9: 5k and race rehearsal
Saturday
Tiger 5K Run, Dripping Springs TX
[22:24 with mile splits 7:17(HR 157), 6:50 (HR 164), 7:34 (HR 165)]
1st in age group, 4th female overall
It was time again for a lactate threshold run test, and this small race was a good place to do the test. It was a benefit for the high school marching band so there was band music at each mile mark. The whole thing was charming and well organized so it was fun, but the course was challenging and not a great place for a PR. There were a lot of gradual inclines and a massive mountain in mile 1. I was 60 seconds slower than when I did my 5K run test last month. I still managed to win my age group and bring home a locally-made jar of black bean and corn salsa as my prize :) George was a good cheerleader.
Strength workout
50 Manmakers (5lb dumbbell and knee pushups) - 13:19
3 rounds Bear crawl: front, back, right side, left side
---
Sunday - race rehearsal day
Swim 3200m (1:04) - open water with wetsuit at Barton Springs
Bike 60 miles (3:31) - rolling hills, rode tri bike
Run 7.5 miles (1:00)
[5:35]
Nutrition
Breakfast - 1/2 cup oatmeal, 1 scoop protein powder, 1 banana, omega-3 pill (about 400 cal)
T1 - 1 Nutrigrain bar (130 cal)
Bike - 30 oz water, 2 Nuun tablets, 2 fig bars, 1/3 cup raisins, 12 almonds, Justin's nut butter packet (about 600 cal)
T2 - 1 Nutrigrain bar (130 cal)
Run - water
It recently remembered that I am doing the Lonestar 70.3 in Galveston TX in two weeks. Yikes, where did that come from? I was glad to have this training day to practice execution for a long day. Everything went very smoothly for the most part, and I felt great on the run. A good run is concrete proof that execution was good. I was a bit low on calories and water the whole day, but I had enough just to slide by without bonking. The day was cool with a light mist, so I didn't need as much as I would have if it were sunny. It was a long day mentally. As I think back, I'm not sure what I thought about that whole time. I think I keep my eye on the road ahead and keep my mind focused on having my body move as quickly and efficiently as possible at all times.
When I was done with all this, I scarfed down some leftover veggies and fajitas that I had waiting for me in the car. It really is all about the food.
Week 9 of 20, complete!
Tiger 5K Run, Dripping Springs TX
[22:24 with mile splits 7:17(HR 157), 6:50 (HR 164), 7:34 (HR 165)]
1st in age group, 4th female overall
It was time again for a lactate threshold run test, and this small race was a good place to do the test. It was a benefit for the high school marching band so there was band music at each mile mark. The whole thing was charming and well organized so it was fun, but the course was challenging and not a great place for a PR. There were a lot of gradual inclines and a massive mountain in mile 1. I was 60 seconds slower than when I did my 5K run test last month. I still managed to win my age group and bring home a locally-made jar of black bean and corn salsa as my prize :) George was a good cheerleader.
Strength workout
50 Manmakers (5lb dumbbell and knee pushups) - 13:19
3 rounds Bear crawl: front, back, right side, left side
---
Sunday - race rehearsal day
Swim 3200m (1:04) - open water with wetsuit at Barton Springs
Bike 60 miles (3:31) - rolling hills, rode tri bike
Run 7.5 miles (1:00)
[5:35]
Nutrition
Breakfast - 1/2 cup oatmeal, 1 scoop protein powder, 1 banana, omega-3 pill (about 400 cal)
T1 - 1 Nutrigrain bar (130 cal)
Bike - 30 oz water, 2 Nuun tablets, 2 fig bars, 1/3 cup raisins, 12 almonds, Justin's nut butter packet (about 600 cal)
T2 - 1 Nutrigrain bar (130 cal)
Run - water
It recently remembered that I am doing the Lonestar 70.3 in Galveston TX in two weeks. Yikes, where did that come from? I was glad to have this training day to practice execution for a long day. Everything went very smoothly for the most part, and I felt great on the run. A good run is concrete proof that execution was good. I was a bit low on calories and water the whole day, but I had enough just to slide by without bonking. The day was cool with a light mist, so I didn't need as much as I would have if it were sunny. It was a long day mentally. As I think back, I'm not sure what I thought about that whole time. I think I keep my eye on the road ahead and keep my mind focused on having my body move as quickly and efficiently as possible at all times.
When I was done with all this, I scarfed down some leftover veggies and fajitas that I had waiting for me in the car. It really is all about the food.
Week 9 of 20, complete!
Saturday, April 10, 2010
weekly catch-up post
Just a quick post to log my workouts for this week:
Wednesday
Rest day and massage. Ooooh, my calves were really tight.
Thursday
Run 5 miles [44 minutes]
easy with 8x30 seconds pickups
Swim 3800
Main set:
300, 3x100, 400, 4x100, 500 (all at threshold pace, close to 1:30/100)
Friday
Swim 4000
Main set: 300 (10 sec), 400 (20 sec), 500 (30 sec), 600 (30 sec), 500
Wednesday
Rest day and massage. Ooooh, my calves were really tight.
Thursday
Run 5 miles [44 minutes]
easy with 8x30 seconds pickups
Swim 3800
Main set:
300, 3x100, 400, 4x100, 500 (all at threshold pace, close to 1:30/100)
Friday
Swim 4000
Main set: 300 (10 sec), 400 (20 sec), 500 (30 sec), 600 (30 sec), 500
Tuesday, April 06, 2010
bike tt = leg burn at low heart rate
Bike Time Trial
[Time Trial 40 minutes: 13.25 miles = 20mph, HR 137]
Total ride time 1:10
Last time I did this test, I averaged 19.5mph and my average heart rate was 152. That was on my road bike on a rolling course and today I used my tri bike on a flat windy course. I think this result indicates a few things: 1) I am not getting as much power on my tri bike as I do on my road bike, 2) my cardio system is much stronger than my legs. I was pushing my legs to the point of major burn and my heart rate was still amazingly low.
I guess the tri bike gives me more speed at a lower effort level so that's perfect for triathlons. I have also noticed that my brick runs off the tri bike are decent, whereas they are super unpleasant off my road bike.
Brick Run 15 minutes
[1.8 miles]
Strength Session
Set 1: Crossfit "DT"
3 rounds of:
12 deadlifts
9 hang cleans
6 push jerks
(55 lbs)
[7:58]
Set 2
2 rounds of:
10 Step ups each leg with 25 lb plate
10 DB plank row each side with 15 lbs
10 Side lunges each side with 10lb plate
Set 3
40 leg press (110-170, up by 20 by 10's)
50 pullups
50 situps
145 knee pushups
I need to address bike power so I am going to emphasize heavier lower body exercises for a couple weeks. Not going nuts here, just a little extra emphasis.
[Time Trial 40 minutes: 13.25 miles = 20mph, HR 137]
Total ride time 1:10
Last time I did this test, I averaged 19.5mph and my average heart rate was 152. That was on my road bike on a rolling course and today I used my tri bike on a flat windy course. I think this result indicates a few things: 1) I am not getting as much power on my tri bike as I do on my road bike, 2) my cardio system is much stronger than my legs. I was pushing my legs to the point of major burn and my heart rate was still amazingly low.
I guess the tri bike gives me more speed at a lower effort level so that's perfect for triathlons. I have also noticed that my brick runs off the tri bike are decent, whereas they are super unpleasant off my road bike.
Brick Run 15 minutes
[1.8 miles]
Strength Session
Set 1: Crossfit "DT"
3 rounds of:
12 deadlifts
9 hang cleans
6 push jerks
(55 lbs)
[7:58]
Set 2
2 rounds of:
10 Step ups each leg with 25 lb plate
10 DB plank row each side with 15 lbs
10 Side lunges each side with 10lb plate
Set 3
40 leg press (110-170, up by 20 by 10's)
50 pullups
50 situps
145 knee pushups
I need to address bike power so I am going to emphasize heavier lower body exercises for a couple weeks. Not going nuts here, just a little extra emphasis.
Sunday, April 04, 2010
honoring the animals
I saw a buffalo grazing while I was riding this morning. He and I had our own private moment because no one else was around. He was eating some grass and looked up when I rode by and we made eye contact. This is the first time I have seen a live buffalo since I added bison to my diet.
I got a bad feeling in my gut because I am struggling with the fact that I am eating animals for the sake of athletic performance. I am eating THIS animal. My heart and actions aren't in agreement. I am consciously aware that I am not being mindful. I console myself by honoring the animals for giving up their lives for me.
I got a bad feeling in my gut because I am struggling with the fact that I am eating animals for the sake of athletic performance. I am eating THIS animal. My heart and actions aren't in agreement. I am consciously aware that I am not being mindful. I console myself by honoring the animals for giving up their lives for me.
Bison
Turkey
Salmon
biking fredericksburg
I drove out to Fredericksburg this weekend to do the Easter Hill Country Tour - two days of riding. I love organized rides because you don't have to plan a route, the turns are all marked, and there is food and water waiting for you at the rest stops. I had never been out there before but had heard so many good things about the riding. People were right, it is great riding. It is green and the wildflowers are out, the roads are good, there is not much traffic, the hills are challenging but not impossible, the scenery is varied with fields, "mountains", hills, streams and rivers, trees, etc. It reminded me of biking in southern California or Hawaii. It also reminded me of biking the serene and hilly country roads at home in Wisconsin, and made me realize again how much I miss that. The roads around Austin just aren't quiet and peaceful like that.
Saturday I got bit by a dog as I was riding up a moderate hill. Dogs are an ongoing issue with cycling back roads but this is a first for me. There happened to be a lot of chaos in front of the dog's yard and my leg was in the wrong place at the wrong time. A group of cyclists were passing me, there was an oncoming car and oncoming cyclists, and the dog didn't like all this commotion going on in her area. She was barking at the whole situation and then took my calf in her mouth and bit down. The skin broke a little but it didn't hurt too bad. It's mostly just a bruise now, a day later. The dog was large and heavy and could have bit me a lot harder. I'm thinking this was more of a "courtesy bite" as a way to tell us all to get the heck away from her yard. I do feel some sympathy for her, but I don't like it that people let their dogs run free when they aren't even home.
And with that, week 8 of training is complete! After some extra sleep and food, I am feeling a lot better than I did last week. This coming week is a rest week. I get two complete rest days and a massage :) Time for some serious recovery.
Friday:
Run 5.5 miles with 2x1 mile
[2x1mi @6:54, 7:21, 45 min total time]
Swim 3400yd [1:02]
Main set:
4 rounds of
25 fast/75 easy,
50 fast/50 easy,
75 fast/25 easy,
100 fast/50 easy
This was an interesting progression, interesting in that it kept my mind busy the whole time and the recoveries were varied but all active. I liked this.
Saturday:
Bike 70 miles [4:42, hilly]
Kerrville north towards Fredericksburg, very sunny and hot... and wind. Lots and lots of hills.
Sunday:
Bike 36 miles [2:20, rolling]
South of Kerrville, rode in the rain.
Brick Run 1 mile [9 minutes]
Saturday I got bit by a dog as I was riding up a moderate hill. Dogs are an ongoing issue with cycling back roads but this is a first for me. There happened to be a lot of chaos in front of the dog's yard and my leg was in the wrong place at the wrong time. A group of cyclists were passing me, there was an oncoming car and oncoming cyclists, and the dog didn't like all this commotion going on in her area. She was barking at the whole situation and then took my calf in her mouth and bit down. The skin broke a little but it didn't hurt too bad. It's mostly just a bruise now, a day later. The dog was large and heavy and could have bit me a lot harder. I'm thinking this was more of a "courtesy bite" as a way to tell us all to get the heck away from her yard. I do feel some sympathy for her, but I don't like it that people let their dogs run free when they aren't even home.
And with that, week 8 of training is complete! After some extra sleep and food, I am feeling a lot better than I did last week. This coming week is a rest week. I get two complete rest days and a massage :) Time for some serious recovery.
Friday:
Run 5.5 miles with 2x1 mile
[2x1mi @6:54, 7:21, 45 min total time]
Swim 3400yd [1:02]
Main set:
4 rounds of
25 fast/75 easy,
50 fast/50 easy,
75 fast/25 easy,
100 fast/50 easy
This was an interesting progression, interesting in that it kept my mind busy the whole time and the recoveries were varied but all active. I liked this.
Saturday:
Bike 70 miles [4:42, hilly]
Kerrville north towards Fredericksburg, very sunny and hot... and wind. Lots and lots of hills.
Sunday:
Bike 36 miles [2:20, rolling]
South of Kerrville, rode in the rain.
Brick Run 1 mile [9 minutes]
Thursday, April 01, 2010
time to recalibrate
I am getting to near meltdown point and need to make some time to get in tune with my body and mind so I can figure out what is going on. I am very tired and sleepy, nearly at the point of needing to take naps under my desk at work. I am hungry all the time. I feel like my body composition is going in the wrong direction and I am getting soft. I am overwhelmed by my training schedule and don't have mental freshness going into the workouts. It feels like a grind and is more work than fun.
I know this is all part of Ironman training. If all I had to do was train and rest, it wouldn't be so bad, but work also has to fit in the picture. I'm thinking of the 20 week Ironman training plan like a 20 mile run: one week of the plan = one mile of the run. It's mile 8 right now and I am tired, but still have a lot left to go. This is the time to pull out my mental strategies to make it through. Time to recalibrate, refocus, and freshen things up.
Here are a few things I'm doing to help:
1) take a complete day off - no work or training. just rest and fun. that's tomorrow.
2) log my food for a couple of days - find out if i really am off track or just feel like it
3) go to Fredericksburg this weekend for my riding - new scenery, new people
4) do some journaling to get even more clarity on things
---
Today:
Run 5 miles easy
[44 minutes]
Yesterday:
Swim 3800yd, 1:10
Main set: 7x300
Strength Session
3 rounds (1 minute each):
Bosu pushups
Single leg step up and press with 15lb med ball
Plank to pushup
Plank side-to-side jumps
--
20 walk out pushup and walk back, to shoulder press
10 V-up and arm row
15 walk out pushup
5 V-up and arm row
2x10 renegade row
3x10 leg press
30 assisted pullups
I know this is all part of Ironman training. If all I had to do was train and rest, it wouldn't be so bad, but work also has to fit in the picture. I'm thinking of the 20 week Ironman training plan like a 20 mile run: one week of the plan = one mile of the run. It's mile 8 right now and I am tired, but still have a lot left to go. This is the time to pull out my mental strategies to make it through. Time to recalibrate, refocus, and freshen things up.
Here are a few things I'm doing to help:
1) take a complete day off - no work or training. just rest and fun. that's tomorrow.
2) log my food for a couple of days - find out if i really am off track or just feel like it
3) go to Fredericksburg this weekend for my riding - new scenery, new people
4) do some journaling to get even more clarity on things
---
Today:
Run 5 miles easy
[44 minutes]
Yesterday:
Swim 3800yd, 1:10
Main set: 7x300
Strength Session
3 rounds (1 minute each):
Bosu pushups
Single leg step up and press with 15lb med ball
Plank to pushup
Plank side-to-side jumps
--
20 walk out pushup and walk back, to shoulder press
10 V-up and arm row
15 walk out pushup
5 V-up and arm row
2x10 renegade row
3x10 leg press
30 assisted pullups
Tuesday, March 30, 2010
pancakes!
Long run - 15 miles
[2:07 (8:28 pace)]
6am: Town lake trail and campus loop, completely dark, almost full moon. Me: exhausted, working through it, steady pace for the whole run. This run was about getting the work done. I love my long runs but today it took a little more mental strength than usual. My glutes and hamstrings are sore and tight. I felt kind of sick for the rest of the morning - couldn't tell if it was extreme hunger or nausea or both.
I went to Magnolia and had a full stack of gingerbread pancakes with bananas and blueberries (carb overload), then slept for 5 hours. I never eat carbs like that anymore. Today I had a feeling that my body wanted it and I was happy to oblige :)
[2:07 (8:28 pace)]
6am: Town lake trail and campus loop, completely dark, almost full moon. Me: exhausted, working through it, steady pace for the whole run. This run was about getting the work done. I love my long runs but today it took a little more mental strength than usual. My glutes and hamstrings are sore and tight. I felt kind of sick for the rest of the morning - couldn't tell if it was extreme hunger or nausea or both.
I went to Magnolia and had a full stack of gingerbread pancakes with bananas and blueberries (carb overload), then slept for 5 hours. I never eat carbs like that anymore. Today I had a feeling that my body wanted it and I was happy to oblige :)
Monday, March 29, 2010
ok, this was a lot of workouts
I did all my workouts back-to-back today for one mega-session lasting about 3 hours in the evening. There was no way cooking dinner was going to happen after that so I took myself out to dinner at Zen Cafe and had salmon, veggies, and brown rice. Yum.
This training is starting to get relentless. I called today a "half rest day" because I only had to work out in the afternoon and not the morning. I look forward to half rest days. Mo thinks my half rest day idea is funny since they aren't really rest days. I look for rest anywhere I can.
Also, I have started to get to the point where I am hungry all the time. All the time. I eat a full meal and then am hungry for another full meal in 2-3 hours. Honestly I am getting a little tired of all the food. I've started eating more peanut butter because it has lots of calories without being a big deal to eat. I'm limiting my starchy carbs, but paleo and zone are out the window. I don't know how to sustain them with this amount of training and rampant hunger.
Pushup Challenge
23-25-20-20-25 = 113 total
Still chipping away at this challenge. Now it's a way of life.
Crossfit WOD
3 rounds for time:
21 KB swings (20lb)
12 pullups (green band)
6 burpees
[6:46]
I bet I could move to the black band for less assistance on those pullups.
Swim 3000yd, 56 minutes
Main set was 2 rounds of:
8x50 hard on 1 minute
400 hard
[round 1: 50s@38-40sec, 400@6:02]
[round 2: 50s@39-41sec, 400@6:06]
Shoulder busters. I stayed fairly consistent. The workout actually called for 3 rounds but by the last round I couldn't hold my pace and started to get foot cramps. I let myself off the hook today.
Bike 60 minutes with intervals:
10 min (4 min rec)
12 min (4 min rec)
16 min (4 min rec)
Run 3.3 miles, trail run
28 minutes
Not too bad. I felt best after 20 minutes into it but then I started to get hungry.
This training is starting to get relentless. I called today a "half rest day" because I only had to work out in the afternoon and not the morning. I look forward to half rest days. Mo thinks my half rest day idea is funny since they aren't really rest days. I look for rest anywhere I can.
Also, I have started to get to the point where I am hungry all the time. All the time. I eat a full meal and then am hungry for another full meal in 2-3 hours. Honestly I am getting a little tired of all the food. I've started eating more peanut butter because it has lots of calories without being a big deal to eat. I'm limiting my starchy carbs, but paleo and zone are out the window. I don't know how to sustain them with this amount of training and rampant hunger.
Pushup Challenge
23-25-20-20-25 = 113 total
Still chipping away at this challenge. Now it's a way of life.
Crossfit WOD
3 rounds for time:
21 KB swings (20lb)
12 pullups (green band)
6 burpees
[6:46]
I bet I could move to the black band for less assistance on those pullups.
Swim 3000yd, 56 minutes
Main set was 2 rounds of:
8x50 hard on 1 minute
400 hard
[round 1: 50s@38-40sec, 400@6:02]
[round 2: 50s@39-41sec, 400@6:06]
Shoulder busters. I stayed fairly consistent. The workout actually called for 3 rounds but by the last round I couldn't hold my pace and started to get foot cramps. I let myself off the hook today.
Bike 60 minutes with intervals:
10 min (4 min rec)
12 min (4 min rec)
16 min (4 min rec)
Run 3.3 miles, trail run
28 minutes
Not too bad. I felt best after 20 minutes into it but then I started to get hungry.
Sunday, March 28, 2010
Nelo's and TrevAthlete
Bike 68 miles, 4:10
When the sun came up at 7am, I was out the door on my ride this morning. It's been so windy lately, getting stronger as the day goes on, and I wanted to beat it this time. There were no cars on the road that early, which made for some nice riding. I took roads that I could never go on because of crazy traffic during normal hours. The route was my house to Liberty Hill (north of Austin) and back via Spicewood and Parmer and Jollyville. The wind was already out when I got to Parmer at 8am and I averaged about 10mph for at least an hour headed north, but as the morning went on the wind got stronger and lucky me got to turn around. On the way home, I had some long stretches where I was going 30mph and didn't have enough gears to go harder. Wheee!
----
Nelo's Pro Cycles (http://www.neloscycles.com/) in affiliation with TrevAthlete coaching (http://trevathlete.com/) is sponsoring me this year. This is my first sponsorship and triathlon team so I'm pretty excited to see what the year has in store.
I discovered Nelo's shop last year when I was looking for an alternative bike shop to get a tune-up and wheel-truing for my road bike. Nelo's was close to my house so I took a chance on a shop that was a bit off the beaten path... it turned out to be the best tune-up I had ever gotten. The shifting was smoother than ever and the wheels were perfectly true. I like that the shop is casual without hype and egos, but caters to serious cyclists. I was never made to feel conscious about being a "girl in a bike shop" by having my bike knowledge questioned or underestimated. I'm happy to help promote Nelo's. I've tried a lot of shops in Austin and they have the best service and fittings around.
When the sun came up at 7am, I was out the door on my ride this morning. It's been so windy lately, getting stronger as the day goes on, and I wanted to beat it this time. There were no cars on the road that early, which made for some nice riding. I took roads that I could never go on because of crazy traffic during normal hours. The route was my house to Liberty Hill (north of Austin) and back via Spicewood and Parmer and Jollyville. The wind was already out when I got to Parmer at 8am and I averaged about 10mph for at least an hour headed north, but as the morning went on the wind got stronger and lucky me got to turn around. On the way home, I had some long stretches where I was going 30mph and didn't have enough gears to go harder. Wheee!
----
Nelo's Pro Cycles (http://www.neloscycles.com/) in affiliation with TrevAthlete coaching (http://trevathlete.com/) is sponsoring me this year. This is my first sponsorship and triathlon team so I'm pretty excited to see what the year has in store.
I discovered Nelo's shop last year when I was looking for an alternative bike shop to get a tune-up and wheel-truing for my road bike. Nelo's was close to my house so I took a chance on a shop that was a bit off the beaten path... it turned out to be the best tune-up I had ever gotten. The shifting was smoother than ever and the wheels were perfectly true. I like that the shop is casual without hype and egos, but caters to serious cyclists. I was never made to feel conscious about being a "girl in a bike shop" by having my bike knowledge questioned or underestimated. I'm happy to help promote Nelo's. I've tried a lot of shops in Austin and they have the best service and fittings around.
Nelo, thanks for the cool jersey and vest! :)
Saturday, March 27, 2010
Race report and photos
Champions Olympic Distance Triathlon
1500m swim (25min)
42k bike (1:20)
6.2 mile run (46min)
[2:34 total]
1st place age group 30-34
5th female overall
I had a very solid race today - hard steady effort throughout, no logistical or gear issues, smooth fast transitions, nutrition was good. The swim was cold (~60 degrees) but I was going so hard and thinking about swimming straight with good form that I didn't really have time to notice. The bike course was gently rolling with a lot of turns, a lot of wind, and variably bumpy road surfaces. I was glad to have my tri bike so I could get down and be as aero as possible.
The run was two laps on a trail around the lake. The sun came out so it started to get warm, but the wind was still strong which meant that half of each lap had a headwind. The tailwind was very nice when running the other way. Mo came with me to spectate and told me my current placement each time she saw me so I knew I was 5th going in to the run. I would have liked to move up a few places but I couldn't make up 3 minutes and ended up 5th overall.
My final time of 2:34 was a 2 minute PR for this distance, but it was on a course where the bike course was 2k longer. I was trying to go under 2:30 and probably would have done it on a standard distance course.
1500m swim (25min)
42k bike (1:20)
6.2 mile run (46min)
[2:34 total]
1st place age group 30-34
5th female overall
I had a very solid race today - hard steady effort throughout, no logistical or gear issues, smooth fast transitions, nutrition was good. The swim was cold (~60 degrees) but I was going so hard and thinking about swimming straight with good form that I didn't really have time to notice. The bike course was gently rolling with a lot of turns, a lot of wind, and variably bumpy road surfaces. I was glad to have my tri bike so I could get down and be as aero as possible.
The run was two laps on a trail around the lake. The sun came out so it started to get warm, but the wind was still strong which meant that half of each lap had a headwind. The tailwind was very nice when running the other way. Mo came with me to spectate and told me my current placement each time she saw me so I knew I was 5th going in to the run. I would have liked to move up a few places but I couldn't make up 3 minutes and ended up 5th overall.
My final time of 2:34 was a 2 minute PR for this distance, but it was on a course where the bike course was 2k longer. I was trying to go under 2:30 and probably would have done it on a standard distance course.
Transition area
Coming out of the swim
Halfway through the run
Coming in to the finish
Hello podium
Post-race
Friday, March 26, 2010
race tomorrow
Champions Olympic distance Triathlon
.jpg)
Bike... check.
Wetsuit... check.
Neoprene cap for 58 degree water... check.
Justin's Peanut Butter... check.
Other gear... check.
Rested up... check.
Good focused attitude... check.
.jpg)
Wetsuit... check.
Neoprene cap for 58 degree water... check.
Justin's Peanut Butter... check.
Other gear... check.
Rested up... check.
Good focused attitude... check.
Thursday, March 25, 2010
all good
Swim 3200yd
[59:39]
Main set: 5x300@4:23,4:24,4:24,4:28,4:33
My goal pace for those was 4:30 so I came in just under that as an average. 4:23 may even be a PR. For the amount that I am swimming these days (relatively little), I can't believe that I am able to tie and set PRs... could it be all the pushups and pullups? No doubt that all the Crossfit has dramatically increased my upper body strength. This is all good.
Bike roughly 60 minutes, roughly 15 miles
No numbers today, I just went out on my road bike and got my legs moving. I am fairly tight and sore from Tuesday, even after the massage yesterday. It was sunny but very windy, and felt good to work.
--
Champions olympic distance triathlon: T - two days. I can count on one hand the number of olympic distance races I have done in the past. Maybe 3? 1 mile swim, 25 mile bike, 6 mile run. It's a challenging distance because you go almost as hard as in a sprint distance race, but for twice as long. Honestly, it's not my favorite distance, but it's a great way to build fitness because you are at lactate threshold the whole time. i.e. it sucks and you think you might vomit. Those are always opportunities not to be missed, right?
That said... I am excited to race and see where my fitness is at right now. I want to practice putting it all together. So tonight I need to get a good long night of sleep, and then tomorrow I will get all my race gear together and write out my race plan.
[59:39]
Main set: 5x300@4:23,4:24,4:24,4:28,4:33
My goal pace for those was 4:30 so I came in just under that as an average. 4:23 may even be a PR. For the amount that I am swimming these days (relatively little), I can't believe that I am able to tie and set PRs... could it be all the pushups and pullups? No doubt that all the Crossfit has dramatically increased my upper body strength. This is all good.
Bike roughly 60 minutes, roughly 15 miles
No numbers today, I just went out on my road bike and got my legs moving. I am fairly tight and sore from Tuesday, even after the massage yesterday. It was sunny but very windy, and felt good to work.
--
Champions olympic distance triathlon: T - two days. I can count on one hand the number of olympic distance races I have done in the past. Maybe 3? 1 mile swim, 25 mile bike, 6 mile run. It's a challenging distance because you go almost as hard as in a sprint distance race, but for twice as long. Honestly, it's not my favorite distance, but it's a great way to build fitness because you are at lactate threshold the whole time. i.e. it sucks and you think you might vomit. Those are always opportunities not to be missed, right?
That said... I am excited to race and see where my fitness is at right now. I want to practice putting it all together. So tonight I need to get a good long night of sleep, and then tomorrow I will get all my race gear together and write out my race plan.
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