Long run day...

I really felt Monday's ride for a couple of days...I did a 3 mile run on Tuesday and my legs were really pissed...it was NOT fun. I felt pretty good on the bike again by yesterday and had a nice ride around Mercer Island, but I think it was more because the sunshine made me so happy I didn't pay attention to how heavy my legs still were. Anyway, I wasn't so sure about today's long run. I usually start getting a little anxious a day or 2 before my long run days and I was definitely a little escalated before today's 16 miler. That apprehension may have been a good thing as I calmed down a bit from last week's long run and slowed it down...did the first couple of miles purposefully slow and started the nutrition/hydration right away. That whole "train smarter, not harder" idea has some merit as I actually enjoyed a good bit of this run!! I held to the 9 minutes run/1 minute walk routine the whole time with just a few variations to accomodate a bathroom stop and a couple of water fountains... and am forced to admit that I'm now getting quite fond of those little walks! My hip was barking by the end of the run and is really stiff now, but not any worse than usual. I'll ice it this afternoon...

The weather is absolutely gorgeous and I parked down at Madrona again so I could hop in the lake afterwards. There were several toddlers splashing around down there under the watchful eyes of their moms, but I was the only adult in the water. The water felt great and I'm totally psyched for tomorrow morning's first lake swim!!! I've been looking forward to it all week like a little kid and just can't wait to get out the wetsuit and get in the water. Tomorrow is an easy workout day and I have a reward/recovery massage scheduled for Saturday after my brick, so I'm looking forward to some recovery after a couple of hard training weeks. Life is good!

Summary of the run:

16 miles
2:42:03
Avg HR = 143
Avg pace= 10:08

Ride report, 7 Hills of Kirkland

As per my annual tradition, I did the 7 Hills of Kirkland ride today. Seujan is still coughing and hasn't slept well in almost 2 weeks now...so when I bounded out of bed and started filling water bottles and choosing cycling layers, she was less interested than usual and crawled back under the covers. Since she finally could sleep, she rode solo later and I did the ride alone. Ran into a few people I know, but rode the century route by myself, which was fine. If I can't ride with Seujan or Dave, I like riding alone best. The sun didn't really break out till well over halfway through, but the temperature was fine, there was no rain, and the food stops were very well stocked...it was a good day on the bike. I ate and drank all day, so I wasn't dead at the end (although it was FINE with me to be done by then). I also didn't break any speed records, but felt good and had fun.

Seujan did a 50 miler on her own and met me at the car in Kirkland...then we came home and made HUGE burgers on the grill. GREAT holiday!!

This was the 4th day of a 4-day weekend and I could easily find things to do for another 4...but unfortunately, it's back to work tomorrow.

Ride stats:
99.7 miles
6:43 riding time
7:46 total time (had to wait in line at the portos a few times, so stops were longer than planned)
Avg. speed: 14.8
Avg. HR = 121

Base/build butt-kicking

Today was another good, healthy butt-kicking. Nothing says "holiday weekend" and "recover from a 15-mile run" like a brick with 2 time trials included. This is why I pay a coach...if it wasn't on paper and I had to send myself out there and make this shit up, it probably wouldn't happen in the same doses as prescribed by the pretty color-coded spreadsheet tacked to my wall. It didn't sound so big and bad, just a 50 mile ride with 2x 5-mile time trials and a 2 mile run at the end...and I DID do it, so I guess it wasn't cruel and unusual.

Seujan and I parked by our friends' house near MOHAI and rode down to Lake WA blvd. (which is where I swear we should just pitch a tent in the summer to save gas and time...been there to train 3 days in a row). She's still coughing a bit and slowly recovering from the worst cold in history, so she was excused from the speedwork and rode on ahead of me around the south end of the lake. My legs are pretty trashed from yesterday (legs and I discussed using the big chain ring from time to time and continually decided against it), so I figured I should do the 2 time trials toward the beginning of the ride in case I had nothing left at the end...good decision as I would've been dreading it the whole time otherwise. I had "permission" to walk the run part of the brick, but I butched up and ran it. Since I was right by the arboretum, at least it was a pretty setting in which to suffer...love those trails. This was the most tired my legs have been for a brick so far this year, no question. But it's good to operate on tired legs and I just thought about how the Ironman might feel more like today's workout than like the last few easier bricks, so I need to get used to it...and I visualized the announcer guy at the finish line saying, "Ruth Frobe from Seattle Washington, you're an IRONMAN," remembered tomorrow is a rest day, and stumbled on through the arboretum. I was totally smelling the barn at the end and negative split the run by 9 seconds, although I certainly didn't feel stronger at the end than at the beginning. Came home, ate lunch, iced my hip (it's a little pissed from yesterday), passed out on the couch, and feel pretty good now. My parents are still in town and we're all going out for dinner and to see "West Side Story" tonight...sitting in a theater, not moving, and being entertained sounds perfect!

Summary:

Bike:
5 mile warm up
5 mile TT: 14:40, Avg. HR = 149
5ish miles recovery
5 mile TT: 14:55, Avg. HR = 147
27 miles moderate
Total distance: 47.8 miles
Total time: 2:59:19
Avg. pace = 16.0 mph

Run:
10 minutes out, 9:51 back = 19:51
Avg HR = 143

Not exactly a walk in the park...

But there were some walks in the park. I took today off work to get a 4-day weekend and to do my long run...up to 15 miles now. I decided to follow the coach's instructions and start teaching my body to do the run/walk thing from the very beginning of my long runs...the plan was 9 minutes run/1 minute walk and I actually followed it pretty well and, I must admit, I kind of liked it. It's definitely easier to start running after a walk when it starts sooner than an hour into things (I know, I know, sometimes you have to hit me over the head with a baseball bat for me to listen to solid advice). However, my former stubborn "I don't want to walk" attitude seemed to morph into "well, if I'm going to walk, I better make up for it when I run..." and my HR was a lot higher than it was supposed to be. I swear, I knew I was doing it and wasn't supposed to, but couldn't help myself. Thus, the LSD run sort of turned into a bit of a fartlek situation. The fact that I also loafed on my bike ride yesterday may have also guilt-catalysed the overkill on the run today. It's all such a head game!

Anyway...I'm calling it progress because I DID walk as instructed and, especially by the end, I was very much looking forward to those little walks. It was nice to enjoy the scenery a little more and do some shoulder rolls to stretch things out. I also taped one of my hips which I'd forgotten to do on my last few long runs and it seemed to help for a while...but the tin man is back as usual now and the ice will be necessary here in a while.

I parked at Madrona and hopped in the lake for a while afterwards to cool my legs down which was great. I haven't gotten on the ice-bath-post-run bandwagon yet, so this was a good replacement. It was cold, but not bad at all. I think it's swimmin' time in the lake very very soon!

Run summary:

15 miles
2:27:08
Avg HR = 148
max HR = 167 (oops)

On the MAP

I'm gradually decompressing from the Tour (now called Tour de Ruthless by Jeff since the century route has 6,000 ft. of elevation on it), although I still dreamed about routes, cue sheets, and rest stops last night and also dreamed that Seujan wanted us to buy an ice machine like the one we used at Marymoor with shelves of 40 lb. bags of ice, no idea why...But yeah, I'm slowly coming down from the whole thing and getting my physical energy back a chunk at a time. Had a good 46 mile bike ride yesterday, and a good swim and a decent run today. I fully intend to rest on my laurels for a little while (OK, maybe for the whole summer if I can get away with it?) at work and focus on IMC training. My boss told me to take a break this week, so I'm leaving early when I can and am taking Friday off to do my long run.

I found out yesterday that I received an ADA national "MAP" (Mission Appreciation Program or something like that) award for the changes and work on the Tour de Cure. I'd wanted to put our event on the map in terms of TDC events nationally (there are 80+ of them), and getting myself on the "MAP" doesn't hurt, either...good thing to put on the resume (which I am, of course, updating...I'd insert my clever 30-second elevator speech here, but I still need to create it...stay tuned).

Anyway...so far it's been a decent training week and with few more good nights of sleep, I should be back to running on full cylinders. Seujan has been sick as a dog for a full week and I'm pounding Zicam, Airborne, and echinacea lozenges hoping I can dodge the bullet.

Tour de thrashed

It appears I haven't blogged in a week...there really wasn't any time since it was the week of the Tour de Cure and a LOT more work hours and fewer sleeping hours than usual (most of those were spent dreaming about work anyway, augh). I did get in about 10 hours of training and stayed with most of the schedule, but didn't have time to talk about it much. With some stellar support, awesome volunteers, and months of good planning, we pulled off a damn good event. The weather goddess didn't exactly smile a full-on grin on us, but she wasn't completely surly...it was crappy in the morning and full-on raining when the century riders went out at 7:00, but it improved as the morning went on. By the end of the afternoon, it was sunny and the beer garden raked in an extra $500...people hung out to listen to the band and it was a pretty cool scene. The wind was brutal all day and I was secretly happy to have ridden all the courses on good weather days of choice over the months I was developing them instead of yesterday...although I was more exhausted at the end of the day than I think I ever have been after a bike ride (RAMROD included). There were some fires to put out over the set-up and event day (running around the course to move a misplaced sign indicating a rest stop where there wasn't one, locating and moving a lost volunteer who scared the crap out of me saying he thought part of the course was marked backwards and--thank god--was wrong, putting up signs that were blowing over all day long, the generator running out of gas silencing the band and emcee for about half an hour, several spats escalating into full-on fights among the staff, hiring a last minute security guard to watch my beer on site overnight friday when a volunteer backed out), but no fires remained burning at the end and we got a lot of compliments on the ride, the new routes, and the whole thing. Today I'm pretty out of it and just thrashed...no energy for planning anything. I'm quite happy with how it went, though, and I think I kicked some major ass on this event. My mom & stepdad are in town and put in some major volunteer hours over the last 2 days and Seujan rode the 45 miler with Jeff (despite the fact that she's had the flu and has been totally levelled for about 3 days). I had great family support which included cheeseburgers on the grill and a beer when I finally fell through the door at the end of the day.

Although yesterday was a good 15 hours of movement and generated some sore muscles (the first 40 lb. pound of ice I lifted at 4:30 in the morning woke my back right up...ow), it sort of counted as a rest day in regards to Ironman training, so today's assignment was a a 45 mile ride/3 mile run brick. The weather looked crappy this morning and I just couldn't deal with it, so I did 2 hours on the trainer and a 30 minute run in the rain. Now I have no interest in doing much of anything that would involve getting off the couch. I have a bit of a scratchy throat and am using Zicam and Airborne in an attempt to not get the damn bug SJ has...I think it's time for a nap and some trash TV.

Tomorrow I will meet with my coach to get the next set of marching orders...

Today's brick:

2 hours on the trainer
Avg HR = 127

30 min run
Avg HR = 139

Don't believe what you read

Damn technology. Seujan and I ran the Kirkland Half Marathon today...somehow the chip timing thing didn't work and my chip didn't register...and neither did Seujan's name. However, my name was associated with her chip and I have now received credit on their results website for Seujan's results. Unfortunately, she ran a minute per mile faster than I did...thus, I am listed as being 13 minutes faster than I actually was and she is nowhere to be found. We probably should've run the Tacoma Half today instead of Kirkland. We waffled, but went with the closer race which ended up starting late (we were freezing!) and had less than great scenery and shirts. Oh, well...it was a great workout and I'm still proud of a good, strong effort for both of us.

I didn't really do a race plan for this one. After working on more stuff for the Tour de Cure yesterday and dreaming about work the last few nights (enough bananas at the rest stops? schedule for the trucks to drop things off? etc., etc.), I was excited to just go to an event for which I had no responsibility and do a long run. I was pretty well tapered running-wise, but I did bike 200 miles in the last week, and with everything going on with work, I just wasn't in the mental space to "race" this one. My goal was to start out slow for the first 2 miles or so and then just go with RPE, push it without killing myself, and see how things went. I also didn't have my long run nutrition shake on the last 2 half marathons, so I felt more confident about this one since I now have that aspect a little more dialed in.

I looked at my HR once early in the race and it was a bit high, so I decided not to look at it again and to just go with RRE and mile splits. That was a good decision...as much as I love my gadgets (esp. the new Garmin 305!), it's good to just listen to my body sometimes, I think.

Anyway...the course was interesting in a hilly sort of way and I was glad I'd looked at the map and knew where to expect them. Miles 8 and 9 were the fastest as they were totally downhill.

The Garmin mostly agreed with the mile markers, but not entirely (again, I say, Damn technology)...I hit my lap button on the watch at every mile marker and here's the summary and discrepencies:

Mile 1 (.99) : 9:58
Mile 2 (1.0) : 9:28
Mile 3 (1.02) : 9:56
Mile 4 (1.01): 10:06
Mile 5 (.97): 9:30
Mile 6 (1.0): 9:49
Mile 7 (1.01): 9:44
Mile 8 (1.0): 8:59
Mile 9 (1.0): 9:01
Mile 10 (.85?): 7:52
Mile 11 (1.0): 9:48
Mile 12 (.97): 9:36
Mile 13 - End (1.24): 10:35

Total: 13.04 (Acc. to Garmin)
2:04:13
Avg HR = 150
Avg speed: 9:31/mile

First century of 2007

With only 10 days until the Tour de Cure, I wanted to ride the century route to make sure it was really the right distance...we've made a lot of changes to it, so I had the excuse to get in a long ride on a sunny day. I also needed to take some photos of the rest stops, etc., so it really was a credible day at work on the bike. This was my first century of the year and it was definitely a LONG ride and lots of hills. I was dragging a bit in the middle, but felt pretty good at the end...I've been eating a lot on the bike lately and I think it really does make a difference. Doesn't seem to matter, though, for the after-ride appetite...Despite the 1,200+ calories I took in during the ride, I wanted to eat my weight in cheese by the time I got through traffic and got home. And I was pretty wiped. Fortunately, Seujan took over dinner prep (dinner did not end up being entirely cheese) and let me take a long shower and be a vegetable on the couch.

My hips and hamstring have been pretty happy this week...with the half marathon coming up this Sunday, the running has been short and less intense the last 10 days or so, and I feel almost normal and pain-free. I did see a new PT yesterday (insurance bullshit has made me re-locate), but he wasn't that impressive and didn't have much to say about how to deal with it, etc...but at least I have a new clinic for the rest of the summer when I need it.

All's well that ends well

Today's training assignment was a brick = 85 mile bike + 2 mile run. Today was also the last Tour de Cure training ride so I had to mix the personal and the professional. Ed from Cycle U. and I led the group and we had about 15 riders who met at 10:00 at the Redmond Chipotle...2 people went out on the trail and the rest decided to go around Lake Sammamish, with one group breaking off for a 25 miler and the rest of us going on to May Valley Rd. and up/over Tiger Mtn. for 45. I remembered on this ride that I don't really prefer group rides. Although we had a pretty well-paced group, there was the usual overly frequent re-grouping, a few spurts where I felt like there were 10 people up my back wheel who wouldn't pass because they didn't know or read the route, and then one guy got a flat at mile 32 (and had trouble changing it the first time, then broke the valve on the tube, didn't have another one, and I gave him one of mine...while sending Seujan a text message saying that "this will be an infinite day..."). Although the actual pace was pretty good, we left late and it took about 4 hours to ride 45 miles. The last 10 miles of that first loop I was thinking about where I should ride the rest of my miles and my enthusiasm waned...The idea of just ending with the group (it was after 2:00 p.m.), having the free burrito, and calling it good was very tempting. HOWEVER, I knew I'd be mad at myself if I bailed, I figured this was an opportunity for mental toughness, and I also knew that Seujan was out there somewhere doing the assignment. So I quickly re-fueled and went another loop of 35, a do-over of the first one without the Tiger Mtn. part. The solo ride was pretty good and the run was fine...I ended up with 80 miles on the bike (close enough to 85, yes??). It was a llllooonnnnggg day, but I feel good about getting it all done (albeit with slightly lower customer service than I could have exhibited on the group ride part....).

The best thing was that I went into Chipotle over 2 hours later than the group and not only did I get a burrito free to bring home for dinner, they gave me another one for Seujan and I chatted with the Mgr. who is psyched to do the food for the Tour de Cure again this year.... Chipotle is the best food sponsor EVER!! I'm a brand loyal person and Chipotle is tops on my loyalty list.

Stopped at the liquor store on my way home for Tequila...Cinco de Mayo margaritas and burritos were total heaven after a long shower!! I'm now happily immobilized on the couch.

Stats on the day:

80.2 mile ride
4:58:38 (actual pedal time)
Avg pace: 16.1

Run
19:55 (out 10 minutes, barely negative split)

Total:
5:18:33
Avg HR = 124

REST DAY TOMORROW!!!!!!!!!!!

Me and eminem?

I love the theme song from the eminem movie, "8 mile" and it's an ipod favorite for the gym...definitely a good psych up song. Anyway, today I happened to run 8 miles for my long run of the week...backing down this week to prep for the May 13 half marathon. I'm happy to report that an 8 mile run now feels like a SHORT long run. I took the luxury option today and slept in--over an hour past the time Seujan got up and went to swimteam...then ran from the office during an early lunch break. Nice to change up the route and I went through my favorite street, Interlakken, back down Boyer to get a pedestrian level view of the University Bridge situation on Eastlake (lots of worker bees, traffic not allowed on the bridge, big mess..."sink hole de mayo" as I saw on the news). Anyway, I went a little faster than usual...it was fine with me to cut it at 8 miles, but I felt strong throughout.

Total:
8.15 miles
1:14:24
Avg HR = 142
Max HR (on a hill) = 158

17 days...

I realized yesterday that I'm about 17 days out from the Tour de Cure...I have started dreaming about aspects of it, although last year I was way more freaked out and the anxiety dreams had been going on for quite some time by the beginning of May! The water is rising and the last minute crunch is approaching. Found out today that we got a front page article in the new May Bicycle Paper about it, so I'm psyched about that!!

Got in a short ride on Monday afternoon with one of my favorite volunteers (thus, riding was a "meeting" for work)...it was only 13 miles, but it was a decent pace and after running intervals that morning, my legs felt like it was enough.

Yesterday was a good swimteam workout in the morning and weights at lunchtime.

And that brings us to today. Did my bike intervals on the trainer this morning and swam on my own at the gym at lunch.

Bike workout:

15 min. warmup
7 x 3 min hard (HR 150ish on each one) and 2 min. recovery
10 min cool down

Total: 1 hour
Avg. HR for total ride = 132