I went out to do speed intervals this morning on the bike and had some technical difficulties...First my GPS/HR monitor wasn't working quite right. During my warmup and the first interval, it went back and forth from thinking I was dead and had NO heartrate to thinking I was bleeding out and had a HR in the 180's. Fortunately, neither of those things were true and the numbers started looking more familiar. However, by the time the HR monitor got it together and I started the intervals, it became apparent that my legs didn't have enough in them to push the HR up to 150 where it was supposed to go. I didn't think I was sore from running hills yesterday, but my legs certainly were not recovered and most of the intervals topped out about 143 bpm...I just didn't have it.
Anyway, I was supposed to do 6 x 3 minutes hard with a recovery to 30 bpm less than the ending HR of each 3 minute interval (i.e. push 3 minutes up to 150, recover to 120, repeat). It kind of fell apart between trying to look at my watch and guessing what was happening with my HR and tired legs, but I did either 5 0r 6 of the 3 minute intervals and none of the rests in between were more than 1 minute.
I read an article last night in Triathlete magazine about recovery and just accepted the fact that this morning was a workout done after only partially recovery from the last one...instead of getting frustrated, I decided to just observe/accept it, enjoy the sunny morning by the lake, and use the rest of today to try to recover for the rest of the week. I also got to see Seujan who I thought had gone to work already. She'd made a last minute schedule change to do her intervals this morning, too, and that brightened up the workout.
Summary:
17.6 miles total
1:04:49
6 x 3 minute intervals
Tuesday, July 31, 2007
Monday, July 30, 2007
Monday Double
The training week is off to a good start...had a good swim with Julie at swim team this morning and, as usual, we improvised a little off the workout on the board to add/delete what we wanted. That's the beauty of masters' swimming...if you don't want to do what the coach says, you don't have to! Being an adult has its privileges now and then.
At lunchtime, I went out to run hill repeats. They were to be 6 hills x 2 minutes long and I guessed that the hill on Broadway (halfway up the Howe St. stairs, then to the left) would be just about the right length and it was spot on. It's a nice street...totally residential with nice houses and a good distance to/from work for the warm-up/cool down. I was supposed to push the hills, but not take my HR over 160 bpm (i.e. simple panting, but not completely tripping on my tongue, was deemed adequate in the coach's design of this one--how merciful). I did hit about 163-164 on each one, but not for very long and they really weren't too awful. The sun was out and it was about 65-70 degrees, so it was nice to be outside for an hour and make a little vitamin D.
Summary of hill repeats:
Warm up: 1.72 miles, 17:40
Each hill was .22 or .23 miles and I jogged back down for recovery
Hill #1: 2:00: Avg HR = 153
2:25 recovery
Hill #2: 2:00: Avg HR = 152
2:24 recovery
Hill #3: 2:00: Avg HR = 153
2:24 recovery
Hill #4: 2:00: Avg HR = 155
2:29 recovery
Hill #5: 2:00: Avg HR = 154
2:29 recovery
Hill #6: 2:00: Avg HR = 154
Cool down: 1.58 miles 15:54
Total: 5.85 miles
57:52
At lunchtime, I went out to run hill repeats. They were to be 6 hills x 2 minutes long and I guessed that the hill on Broadway (halfway up the Howe St. stairs, then to the left) would be just about the right length and it was spot on. It's a nice street...totally residential with nice houses and a good distance to/from work for the warm-up/cool down. I was supposed to push the hills, but not take my HR over 160 bpm (i.e. simple panting, but not completely tripping on my tongue, was deemed adequate in the coach's design of this one--how merciful). I did hit about 163-164 on each one, but not for very long and they really weren't too awful. The sun was out and it was about 65-70 degrees, so it was nice to be outside for an hour and make a little vitamin D.
Summary of hill repeats:
Warm up: 1.72 miles, 17:40
Each hill was .22 or .23 miles and I jogged back down for recovery
Hill #1: 2:00: Avg HR = 153
2:25 recovery
Hill #2: 2:00: Avg HR = 152
2:24 recovery
Hill #3: 2:00: Avg HR = 153
2:24 recovery
Hill #4: 2:00: Avg HR = 155
2:29 recovery
Hill #5: 2:00: Avg HR = 154
2:29 recovery
Hill #6: 2:00: Avg HR = 154
Cool down: 1.58 miles 15:54
Total: 5.85 miles
57:52
Saturday, July 28, 2007
Bertram's back
Seujan and I did a super uber-long ride/brick today. On the way to Logboom Park to start our ride this morning, "normal" people were spending the beginning of their Saturday in the various Starbucks we passed leisurely reading the paper and having coffee...on our way home, other normal (clean and not salt crusted like us) people were heading out for drinks and dinner with their friends. We, on the other hand, spent the entire day getting butt calluses (went through a LOT of chamois butt'r) and eating sugary synthetic food...then got take-out burritos and collapsed on the floor. We ARE nuts, but I think I'd still rather be us than them (well, most of the time anyway).
Coach said to do 115 miles on the bike today, followed by a 2-mile run. I'm quite proud of myself for designing a route for us that was right on the money: 115.4 miles. We did Logboom to Marymoor, around Lake Sammamish, then up to Snohomish, back through Monroe. It wasn't a ton of climbing, but we got in about 3,000 ft. including the 2ish mile climb up Woodinville-Duvall Rd. which hit at about mile 87.
Seujan hasn't been exactly enthusiastic about training lately and her nutrition on the bike has been, um, I'll just say it, crappy. But today, she ate on the bike like a champ and kicked my butt just like old times. We were really evenly matched on pace all day and it was really fun to ride together. We were both dreading the last 13 miles on the bike trail from Marymoor to the car...it's always windy and just drags on. But today, we were both smelling the barn and she put the hammer down. I followed her, and we finished the end of the ride really strong--I kept being surprised that we were holding a strong pace and not falling apart. The run was OK after the bike...legs were fine, but I got a bad double side ache 13 minutes in...I kept running, but it didn't really go away. I'm pretty sure it was because I didn't drink enough water with the perpetuem I was drinking on the bike...will try to adjust that next week.
On the way home, Seujan said, "Too bad the Ironman isn't a 112 mile bike and a 2-mile run like today..." I agreed, but guessed it'd be called the "Ironbike-pussy run" and neither of us would want a shirt with THAT on it.
4 weeks from tomorrow is Ironman...I only have one super long run and one super long bike ride left...there's a bit more hard training to go, but taper is just 2 weeks away. Holy crap, what the hell am I going to do in September????
Summary:
115.4 mile bike ride
7:15:20
Avg HR = 108
Max HR = 151
2 mile run
0:20:04
Avg HR = 134
Coach said to do 115 miles on the bike today, followed by a 2-mile run. I'm quite proud of myself for designing a route for us that was right on the money: 115.4 miles. We did Logboom to Marymoor, around Lake Sammamish, then up to Snohomish, back through Monroe. It wasn't a ton of climbing, but we got in about 3,000 ft. including the 2ish mile climb up Woodinville-Duvall Rd. which hit at about mile 87.
Seujan hasn't been exactly enthusiastic about training lately and her nutrition on the bike has been, um, I'll just say it, crappy. But today, she ate on the bike like a champ and kicked my butt just like old times. We were really evenly matched on pace all day and it was really fun to ride together. We were both dreading the last 13 miles on the bike trail from Marymoor to the car...it's always windy and just drags on. But today, we were both smelling the barn and she put the hammer down. I followed her, and we finished the end of the ride really strong--I kept being surprised that we were holding a strong pace and not falling apart. The run was OK after the bike...legs were fine, but I got a bad double side ache 13 minutes in...I kept running, but it didn't really go away. I'm pretty sure it was because I didn't drink enough water with the perpetuem I was drinking on the bike...will try to adjust that next week.
On the way home, Seujan said, "Too bad the Ironman isn't a 112 mile bike and a 2-mile run like today..." I agreed, but guessed it'd be called the "Ironbike-pussy run" and neither of us would want a shirt with THAT on it.
4 weeks from tomorrow is Ironman...I only have one super long run and one super long bike ride left...there's a bit more hard training to go, but taper is just 2 weeks away. Holy crap, what the hell am I going to do in September????
Summary:
115.4 mile bike ride
7:15:20
Avg HR = 108
Max HR = 151
2 mile run
0:20:04
Avg HR = 134
Friday, July 27, 2007
Short long run
Yesterday was long run day and a "back-off" week, so it was only (yeah "only," am I crazy?) 13 miles. Since it was shorter I wanted a few small hills. I parked at Baker beach on Lake Wa. Blvd. and ran up through the Arboretum to my homemade water station at John & Judy's porch, back through the arboretum, down to Madison beach and then back down Lk. Wa Blvd...had to do a short out-and-back on the other end to get to 13 miles. It was supposed to be sunny by midday, but whoever was in charge of turning on the cloud-burner-offer must've hit the snooze 3 times yesterday morning and it didn't get sunny till at least an hour after I was done running. Anyway, did the 9 min. run/1 min. walk format and spent most of the run thinking about IMC. I have the run part of my race plan pretty well figured out and will give it a test drive next Thursday on the last and longest long run.
This morning was my Friday favorite routine with a lake swim and coffee/toast with everyone at the Essential Bakery. The only thing that would've made it more perfect would be a nap in the sun now, but you can't have everything...
Run summary:
13 miles
2:16:26 (Avg pace = 10:30)
Avg HR = 132 (151 max)
This morning was my Friday favorite routine with a lake swim and coffee/toast with everyone at the Essential Bakery. The only thing that would've made it more perfect would be a nap in the sun now, but you can't have everything...
Run summary:
13 miles
2:16:26 (Avg pace = 10:30)
Avg HR = 132 (151 max)
Tuesday, July 24, 2007
Bike hill repeats
Today's workout was hill repeats on the bike...since the sun has finally returned, we slept in this morning and "saved" the workout for late afternoon...I was psyched to get out in the sun again and Madrona provided the regular good healthy butt-kicking. I like that hill a lot, although it's a little tough to get to the top just to smell burgers at the Madrona Ale house and then do a U-turn back down the hill to climb it again...if that doesn't build mental toughness, what does?
Seujan got there after I did, so we were opposite on the ups/downs and yelled across the street to each other...still fun to kind of do hills together.
Each hill was .85 mile with 1.15 recovery (a little flat at the top then back down at the stop sign)
Summary:
Warm up: 4.25 miles
Hill 1.: 5:51 (avg HR = 147)
3:39 recovery
Hill 2: 5:54 (avg HR = 143)
3:43 recovery
Hill 3: 5:55 (avg HR = 143)
3:48 recovery
Hill 4: 5:59 (avg HR = 143)
3:38 recovery
Hill 5: 5:47 (avg HR = 145)
3:42 recovery
5 min cool down
Seujan got there after I did, so we were opposite on the ups/downs and yelled across the street to each other...still fun to kind of do hills together.
Each hill was .85 mile with 1.15 recovery (a little flat at the top then back down at the stop sign)
Summary:
Warm up: 4.25 miles
Hill 1.: 5:51 (avg HR = 147)
3:39 recovery
Hill 2: 5:54 (avg HR = 143)
3:43 recovery
Hill 3: 5:55 (avg HR = 143)
3:48 recovery
Hill 4: 5:59 (avg HR = 143)
3:38 recovery
Hill 5: 5:47 (avg HR = 145)
3:42 recovery
5 min cool down
Monday, July 23, 2007
Monday Interval Run
I didn't go to swim team this morning so I could get my interval run done early...will swim later on my own at the gym. It's our last day in West Seattle, so I ran at the Chief Sealth High School track this morning...way nicer than the track at Lower Woodland (and no mud--whoo-hoo!). The workout was a tough ladder (1-2-3-4-3-2-1 laps) and all 3 of the H-aches were and are feeling it. My mile time at the top of the pyramid was 7:46 -- pretty decent for me, considering the amount of training (and the lack of running speedwork) I've been doing lately. I just kind of winged it on the recovery times/distances till my HR got down to about 100 since I hate long rests in between intervals.
Run workout:
1200 warm up (7:15)
400: 1:51 (147bpm avg.)
1:02 recovery
800: 3:49 (153 bpm avg.)
1:30 recovery
1200: 5:55 (155 bpm avg.)
2:37 recovery
1600: 7:46 (160 bpm avg.)
3:13 recovery
1200: 5:49 (159 bpm avg.)
2:37 recovery
800: 3:54 (157 bpm avg.)
2:04 recovery
400: 1:52 (153 bpm avg.)
1:34 recovery
800 cool down: 5:34
Run workout:
1200 warm up (7:15)
400: 1:51 (147bpm avg.)
1:02 recovery
800: 3:49 (153 bpm avg.)
1:30 recovery
1200: 5:55 (155 bpm avg.)
2:37 recovery
1600: 7:46 (160 bpm avg.)
3:13 recovery
1200: 5:49 (159 bpm avg.)
2:37 recovery
800: 3:54 (157 bpm avg.)
2:04 recovery
400: 1:52 (153 bpm avg.)
1:34 recovery
800 cool down: 5:34
Sunday, July 22, 2007
Woof!
Here are the dogs who've been human-sitting us for the last week...their primary human comes home tomorrow, at which time I fear that Seujan and I will enter the doghouse after a week of spoiled dogs ("Sit. Off. Oh, screw it...good dogs want a treat?")
This is Caleb--who weighs the same as I do-- and likes to back up to the couch and sit on whoever is there, in this case me. Of course, he's not supposed to get on the couch at all, but who can argue with this much cute...and this big of a dog when he swivels and lands?
This is Zion and her not-so-good smelling toy squirrel.
This is Caleb--who weighs the same as I do-- and likes to back up to the couch and sit on whoever is there, in this case me. Of course, he's not supposed to get on the couch at all, but who can argue with this much cute...and this big of a dog when he swivels and lands?
This is Zion and her not-so-good smelling toy squirrel. 
Saturday, July 21, 2007
The brick that wasn't...oops
The Seattle-impersonates-rainforest July has continued for the better part of the last 2 days and it's NOT making me happy, to say the least. Fortunately, however, I had a window of opportunity this morning and got in my ride with water and dirt only coming UP from the pavement and not DOWN from the sky. My bike and I had a filthy contest and it was a tie (more than one wet wipe needed per leg post-ride and still mosly just rearranged the crud...bike will be cleaned tomorrow).
Anyway, starting at the beginning of the day...Seujan and I got up and had coffee with the dogs (still housesitting) while watching at least 2 weather channels (I needed a second opinion, didn't like that one, either) and waffling about whether to ride indoors or outdoors and when. The dogs recommended and started to model an entire day of couch-surfing (we are going to be in a lot of trouble for allowing some bad habits), and Seujan and I made independent plans...she opted to go home and get on her rollers with a stack of DVDs and I went to Issaquah to ride outside. We both had to do 60 miles with 2 x 15-mile tempo/time trials thrown in the middle. I didn't remember until I was 2 miles out that it was also supposed to be a brick and I didn't have any other shoes besides flip flops in the car...CRAP. Although I really like bricks now, a barefoot brick didn't sound like a good idea, so I figured I better just bust ass on the ride and call it good.
I did both TTs on East Lake Sammamish again...there are some turnarounds and traffic, but it's possible to push the whole thing. I tried to attack the small hill both times (or maybe it was attacking me?) and felt my legs especially on the 2nd TT, but was happy with both intervals as I averaged about 20mph on both. Stopped at the car after each one, refueled, and did a nice 15 mile loop up 900, to May Valley Rd., and back down Issaquah-Hobart Rd. at the end. This was a good plan because coming down Issaquah-Hobart is always fast---it's a slight descent with a tailwind and it's great to feel really fast and strong at the end of a ride like that, even if it's falsely fortified. I'll take it.
Rest day tomorrow...
Summary:
7 mile warm up
15-mile TT #1:
0:43:55
Avg HR = 151bpm
Max HR = 166bpm
8 mile recovery
15 mile TT #2:
0:44:49
Avg HR = 148bpm
Max HR = 163 (?) bpm
15 mile recovery
------------------------------------------
61.3 miles total
3:26:00
Overall avg pace = 17.7 mph
Overall avg. HR - 134
Anyway, starting at the beginning of the day...Seujan and I got up and had coffee with the dogs (still housesitting) while watching at least 2 weather channels (I needed a second opinion, didn't like that one, either) and waffling about whether to ride indoors or outdoors and when. The dogs recommended and started to model an entire day of couch-surfing (we are going to be in a lot of trouble for allowing some bad habits), and Seujan and I made independent plans...she opted to go home and get on her rollers with a stack of DVDs and I went to Issaquah to ride outside. We both had to do 60 miles with 2 x 15-mile tempo/time trials thrown in the middle. I didn't remember until I was 2 miles out that it was also supposed to be a brick and I didn't have any other shoes besides flip flops in the car...CRAP. Although I really like bricks now, a barefoot brick didn't sound like a good idea, so I figured I better just bust ass on the ride and call it good.
I did both TTs on East Lake Sammamish again...there are some turnarounds and traffic, but it's possible to push the whole thing. I tried to attack the small hill both times (or maybe it was attacking me?) and felt my legs especially on the 2nd TT, but was happy with both intervals as I averaged about 20mph on both. Stopped at the car after each one, refueled, and did a nice 15 mile loop up 900, to May Valley Rd., and back down Issaquah-Hobart Rd. at the end. This was a good plan because coming down Issaquah-Hobart is always fast---it's a slight descent with a tailwind and it's great to feel really fast and strong at the end of a ride like that, even if it's falsely fortified. I'll take it.
Rest day tomorrow...
Summary:
7 mile warm up
15-mile TT #1:
0:43:55
Avg HR = 151bpm
Max HR = 166bpm
8 mile recovery
15 mile TT #2:
0:44:49
Avg HR = 148bpm
Max HR = 163 (?) bpm
15 mile recovery
------------------------------------------
61.3 miles total
3:26:00
Overall avg pace = 17.7 mph
Overall avg. HR - 134
Thursday, July 19, 2007
Took it in the shorts
I always thought the phrase, "taking it in the shorts" was gender specific to men. Well, I'd like it noted that I've changed my thinking on this after receiving a chafing from my running shorts today that will have me walking for quite some time as if I've been horseback riding for a week. Note to self: buy some more tri shorts for long runs. Always interesting to see what the injury (aka war wound/medal of honor) of the week will be (long history on this as my college roommate, Sandy, used to have "coming out" parties for our team bruises on the days after our soccer games and photograph her black and blue legs).
Today was lllloooonnnngggg run day for both Seujan and me: 19 miles. Since we're dog-and- housesitting in West Seattle, the opportunity for a change of scenery presented itself and we both made up new water view routes. Seujan took off earlier than me and did a really big out-and-back from the house and I went over near Alki to do a double out-and-back from the opposite direction so I could exchange empty/full fuel bottles part way through at my car (ok, yeah, and having a flat route wasn't a tough sell, either). Fortunately, our routes overlapped and we saw each other twice. I tried to run with Seujan for a minute or 2, but as always, she was too fast for me. Alki is great as there are several water fountains and bathroom options, lots of dogs, and great views.
The run went well and I experimented a bit more on myself with another run/walk option (I now can barely remember when I boycotted the walk breaks and didn't want to do them). I did the first 12 miles (2:10) on the usual 9 minute run/1 minute walk schedule and I was already feeling a bit tired, so I went to a 4 minute run/1 minute walk for another hour. It definitely helped mentally and physically. After I hit the 3:10 mark, I just walked the last 1.65 miles to get to 19 miles and ate an Odwalla bar while walking to get the recovery started ASAP. I took splits on all 3 segments to look at avg. pace and HR to help with formulating my race plan for IMC. I already have my goal swim and bike times in mind and am close to nailing down my run goal.
After the run, I did a quick stretch and forced myself to get in the water for an "ice bath" (remember the chafe thing? Now let's talk about another term, "rubbing salt in a wound," OUCH). Not surprisingly, Puget Sound is a hell of a lot colder than Lake Washington and I could only take it for about 3-4 minutes. But I think it really helped...felt a bit less "tin man" than usual when I got out of the car. Got home and took a long hot shower, the steam of which set off the fire alarm and annoyed the dogs.
Summary:
19 miles
Total Time: 3:36:30
Chunks:
Doing 9 min run/1 min walk
11.96 miles
2:10:00 (=10:53 per mile avg. pace)
Avg HR = 133bpm
Doing 4 min run/1 min walk
5.4 miles
1:00:00 (11:07 per mile avg. pace)
Avg HR = 138 bpm
Walking
1.65 miles
0:26:28 (16:05 per mile avg. pace)
Avg HR = 105 bpm
Today was lllloooonnnngggg run day for both Seujan and me: 19 miles. Since we're dog-and- housesitting in West Seattle, the opportunity for a change of scenery presented itself and we both made up new water view routes. Seujan took off earlier than me and did a really big out-and-back from the house and I went over near Alki to do a double out-and-back from the opposite direction so I could exchange empty/full fuel bottles part way through at my car (ok, yeah, and having a flat route wasn't a tough sell, either). Fortunately, our routes overlapped and we saw each other twice. I tried to run with Seujan for a minute or 2, but as always, she was too fast for me. Alki is great as there are several water fountains and bathroom options, lots of dogs, and great views.
The run went well and I experimented a bit more on myself with another run/walk option (I now can barely remember when I boycotted the walk breaks and didn't want to do them). I did the first 12 miles (2:10) on the usual 9 minute run/1 minute walk schedule and I was already feeling a bit tired, so I went to a 4 minute run/1 minute walk for another hour. It definitely helped mentally and physically. After I hit the 3:10 mark, I just walked the last 1.65 miles to get to 19 miles and ate an Odwalla bar while walking to get the recovery started ASAP. I took splits on all 3 segments to look at avg. pace and HR to help with formulating my race plan for IMC. I already have my goal swim and bike times in mind and am close to nailing down my run goal.
After the run, I did a quick stretch and forced myself to get in the water for an "ice bath" (remember the chafe thing? Now let's talk about another term, "rubbing salt in a wound," OUCH). Not surprisingly, Puget Sound is a hell of a lot colder than Lake Washington and I could only take it for about 3-4 minutes. But I think it really helped...felt a bit less "tin man" than usual when I got out of the car. Got home and took a long hot shower, the steam of which set off the fire alarm and annoyed the dogs.
Summary:
19 miles
Total Time: 3:36:30
Chunks:
Doing 9 min run/1 min walk
11.96 miles
2:10:00 (=10:53 per mile avg. pace)
Avg HR = 133bpm
Doing 4 min run/1 min walk
5.4 miles
1:00:00 (11:07 per mile avg. pace)
Avg HR = 138 bpm
Walking
1.65 miles
0:26:28 (16:05 per mile avg. pace)
Avg HR = 105 bpm
Wednesday, July 18, 2007
July Rain
It appears I haven't blogged in about 5 days...oops. So, backing up a bit:
Fat Salmon: My yearly favorite event was great. The conditions were probably the best ever and, although I didn't "race it" and push super hard, my time was slightly faster than the last 2 years...there was no wind and no chop, and I'm sure that's why. I was 9th of 41 women for the wetsuit division and 5 of 11 in my age group. Respectable and more importantly, it was fun to do it with Seujan and some other people we know, it was a perfect sunny day, and the T-shirts were one of the best they've done!
I still felt the effects of last week and didn't do another thing all weekend to recover for this week.
Monday was a swim and short run double...started to get my mojo back, both were fine.
Yesterday, I took the day off to get in a medium distance ride and to take Ja'Narah to a basketball clinic at UW. The ride was good...I started in Issaquah and went out to Tiger Mountain...climbed it one way, then turned around and climbed it again from the other direction, then went around Lake Sammamish...46 miles and felt strong most of the way.
Today it is raining and totally crappy...apparently, the Weather Coordinator grabbed the "November" file instead of the "July" file when she threw together today's conditions (or she was hungover...or mad at me...or something). Rain was not in my plan...and we are house/dog sitting this week, so I don't have my trainer or "indoor bike" or the time to fetch any of those things. Thus...my only option was to drag my ass to the gym at lunchtime for a spin class...in my tennis shoes, as I also don't have the right bike shoes nearby. But I guess it served its purpose. I did 45 minutes and, I'm sure, pissed off the instructor because I didn't do much of what the class was doing...I wanted an aerobic ride so I just sat there and kept my HR between 130-140 the entire time and didn't do her "jumps," or sprints even when (how horrible is this?) she said to be "honest injun" with the resistance on the bike. I can't believe people actually say crap like that anymore...
Fat Salmon: My yearly favorite event was great. The conditions were probably the best ever and, although I didn't "race it" and push super hard, my time was slightly faster than the last 2 years...there was no wind and no chop, and I'm sure that's why. I was 9th of 41 women for the wetsuit division and 5 of 11 in my age group. Respectable and more importantly, it was fun to do it with Seujan and some other people we know, it was a perfect sunny day, and the T-shirts were one of the best they've done!
I still felt the effects of last week and didn't do another thing all weekend to recover for this week.
Monday was a swim and short run double...started to get my mojo back, both were fine.
Yesterday, I took the day off to get in a medium distance ride and to take Ja'Narah to a basketball clinic at UW. The ride was good...I started in Issaquah and went out to Tiger Mountain...climbed it one way, then turned around and climbed it again from the other direction, then went around Lake Sammamish...46 miles and felt strong most of the way.
Today it is raining and totally crappy...apparently, the Weather Coordinator grabbed the "November" file instead of the "July" file when she threw together today's conditions (or she was hungover...or mad at me...or something). Rain was not in my plan...and we are house/dog sitting this week, so I don't have my trainer or "indoor bike" or the time to fetch any of those things. Thus...my only option was to drag my ass to the gym at lunchtime for a spin class...in my tennis shoes, as I also don't have the right bike shoes nearby. But I guess it served its purpose. I did 45 minutes and, I'm sure, pissed off the instructor because I didn't do much of what the class was doing...I wanted an aerobic ride so I just sat there and kept my HR between 130-140 the entire time and didn't do her "jumps," or sprints even when (how horrible is this?) she said to be "honest injun" with the resistance on the bike. I can't believe people actually say crap like that anymore...
Friday, July 13, 2007
Still recovering...
Since the near deathmarch bike ride on Tuesday, I've been mostly shooting for "active recovery" and working/figuring out a balance between slacking off and pushing the recovery week too hard/too soon. I think I have it in check, but who really knows. We had a nice swim in Penticton -at the beach where IMC starts-on Wednesday morning before the long drive home. Yesterday was a moderate 6-mile run and today I did an easy 23 mile bike ride and didn't take my HR monitor along. All 3 days things have felt "OK," not high energy, but not feeling like crap, either...maintenance. This weekend is the Fat Salmon 3.2 mile swim on Saturday morning (which I intend NOT to race, but we'll see if that works) and after that it's going to be recover and rest-o-rama until Monday. Next week the training steps back up and I'd plan to have the energy and enthusiasm back for it.
Tuesday, July 10, 2007
Vacation???
There's a reason there are no vacation brochures that advertise biking uphill into ridiculous headwinds in 97 degree heat. Because Seujan and I are the only people who do shit like this and call it a vacation. Today was the first day since I paid my $500 reg. fee for Ironman Canada that I've seriously called that decision into question...let's just say we had a tough day on the bike and at about mile 80 I asked Seujan "How many times do you think I can say the "F" word in my blog?" and used it about 7 times in the next sentence.
It sounded like such a good idea...recover from the race on Monday, hang out in Penticton, and ride the Ironman route on Tuesday...and I was really looking forward to it. The first 40 miles from Penticton to Osoyoos were awesome, scenic, and boosted by a tailwind...this good start foreshadowed an afternoon from hell and I said to Seujan as we blissfully cruised past the wineries, "I think we're going to pay for this..." Sure enough.
The Richter (Pass) was into a headwind, but I felt good and had a fun descent, hitting 46 mph. Then it all got really hard, Seujan got mad at me for a while, and my legs fell apart. My HR wasn't very high overall today because I just had nothing in my legs to push. The whole thing was just friggin' hard and I felt like I had nothing left for a llloonnnggg time.
Fortunately, Seujan decided she liked me and would talk to me again at our lunch stop in Cawston and then we went back into the goddam wind for another 40 miles. There are speed limit signs up here that hang from the top and swing freely...when these are horizontal and blowing toward you with an ominous creaking sound, it means it SHOULD be time to throw your bike over the guard rail, wave down the next of way too goddam many big trucks, and ask the driver to take you anywhere at a rate of speed higher than the 5 mph you've been going while you phone your coach and tell her she's fired. But for some reason we continued to pedal while those signs blew at us. The climb to Yellow Lake was much worse than we both remembered from last summer and by about mile 75 we were cracking each other up because laughing was really all we could do at that point...well, laugh, swear, and shake our heads in disbelief. I mean, really...a 2+ mile descent on an 8% grade and I got up to a whopping 25 mph? What a ripoff.
Somehow we limped back through town and to the hotel where we jumped into the pool.
My karma must've all cashed in during Sunday's race, but I think I've begun to earn a boat load more of it today...and I'm going to need it if I'm going to really do this friggin' Ironman in 6 weeks.
One more day of vacation!
Stats:
100 mile ride
7:00
Avg HR = 111
It sounded like such a good idea...recover from the race on Monday, hang out in Penticton, and ride the Ironman route on Tuesday...and I was really looking forward to it. The first 40 miles from Penticton to Osoyoos were awesome, scenic, and boosted by a tailwind...this good start foreshadowed an afternoon from hell and I said to Seujan as we blissfully cruised past the wineries, "I think we're going to pay for this..." Sure enough.
The Richter (Pass) was into a headwind, but I felt good and had a fun descent, hitting 46 mph. Then it all got really hard, Seujan got mad at me for a while, and my legs fell apart. My HR wasn't very high overall today because I just had nothing in my legs to push. The whole thing was just friggin' hard and I felt like I had nothing left for a llloonnnggg time.
Fortunately, Seujan decided she liked me and would talk to me again at our lunch stop in Cawston and then we went back into the goddam wind for another 40 miles. There are speed limit signs up here that hang from the top and swing freely...when these are horizontal and blowing toward you with an ominous creaking sound, it means it SHOULD be time to throw your bike over the guard rail, wave down the next of way too goddam many big trucks, and ask the driver to take you anywhere at a rate of speed higher than the 5 mph you've been going while you phone your coach and tell her she's fired. But for some reason we continued to pedal while those signs blew at us. The climb to Yellow Lake was much worse than we both remembered from last summer and by about mile 75 we were cracking each other up because laughing was really all we could do at that point...well, laugh, swear, and shake our heads in disbelief. I mean, really...a 2+ mile descent on an 8% grade and I got up to a whopping 25 mph? What a ripoff.
Somehow we limped back through town and to the hotel where we jumped into the pool.
My karma must've all cashed in during Sunday's race, but I think I've begun to earn a boat load more of it today...and I'm going to need it if I'm going to really do this friggin' Ironman in 6 weeks.
One more day of vacation!
Stats:
100 mile ride
7:00
Avg HR = 111
Monday, July 09, 2007
Race report-Desert Half Ironman
My planets were in alignment yesterday and I had a really good day. My race came off almost exactly like the race plan I wrote last week and it was really fun...this was a course built for me.
We woke up before the alarm about 4:30 and had plenty of time for coffee and getting to the race course...got a stellar parking spot about 50 ft. from the transition area. All went smoothly and we had plenty of time but not too much...before I knew it, I was looking for the right spot to hop in the water and we were swimming. There were only 2 waves for the swim start 2 minutes apart (we were in the 2nd one) and it was a beach start. The swim was much less of a shark fest than Blue Lake and I was hapipily surprised to have lots of open space almost immediately without any combat. Bumped into a few people when I started picking off some blue caps (somebody doing breaststroke, somebody else doing backstroke, several other peeps weaving around...) from the first wave, but overall the swim was great. I was a bit anxious in the first loop ("ohmygod, this is a Half Ironman" followed by "settle in, this is my confidence part of the race"), but the swim was long enough to hit my groove. We had to come onto the beach and around a buoy between loops, but this was good to clear my goggles and I flopped right back in. In the second loop I felt great and hit "the zone." Was already visualizing the bike and, at one point, forgot I was even swimming...coming in, I had my transition theme of "calm and efficient" in my head and thought through my T1 plan. My goal for the swim was under 35 minutes and I was in at 33:38. Sweet. Got the wetsuit stripped by the volunteers and got into T1 where I was the first person on my rack to come in...this, of course, was different later when I was last off the bike, but I do like the confidence building I get from the swim and having some real estate to myself in transition.
Took off on the bike and a guy told me that one of my bottle cages (brand new, unused...I know, I know...) attached to my saddle was loose. I jammed one of my 2 perpetuem bottles in tighter and kept on going. Right out of town, the climb up Richter Pass ("The Richter" as the race director calls it) started...within 2.5 miles I was in the lowest gear and headed UP with the sun high, a bit of a headwind, and a gorgeous view. People started dropping me early, as usual, but I just did my thing, kept a decent pace and started eating and drinking ASAP. A lot of the people passing me were breathing a lot harder than I was and I thought, "OK, they are RACING today...I'm on a fact-finding mission and am committed to staying within my ability and following my plan. Let 'em go." I knew the first aid station/bottle exchange was at the top and I wanted to drink a whole bottle of Nuun by then to toss the bottle...done, no problem, and took in some PowerBar and Perpetuem, too. The descent down The Richter was SO FUN. It was sunny, the view is amazing, and I hit 40mph...I kept thinking THIS right now is why I do this...it's so fun and I feel great. I also was thinking how much I love this climb and that I'd love to just ride up and down it when I remembered that oh yeah, we DO get to do it again on Tuesday...I'm on vacation! OK, back to the ride. Headwind continued, but some clouds came over and cooled things down for most of the ride...nice gift. The 7-8 rollers were tough, but short and kept things interesting...the course is basically out-and-back, but in a lollipop shape with a loop at the top; when I turned onto the loop, the apricot trees were blowing right at me...pain in the ass wind, but I knew I was paying it forward and the turnaround was soon, so I was getting psyched for the tailwind. Went through the 2nd aid station at about mile 25 and had to pee, but decided to wait till the last station. When I hit the turnaround, the tailwind was as sweet as I'd hoped...was easily cruising at about 23mph in the aerobars before the return of the hills. I missed seeing Seujan (bummer) as she was on the top of the lolliop loop, but I saw Jeff as he was turning onto it. The rollers were...the rollers. On the way back some of them looked steeper going up than I remembered they'd been coming down, but they were fine. I was happy I'd done hill repeats in training and felt fine taking them on; stood up to stretch out on some of them. Stopped as planned at the last aid station before The Richter...hydration had gone well and I had to pee for about 15 miles! Took a quick honey bucket stop, grabbed a banana from a volunteer, and headed up the last climb drinking perpetuem and water consistently. Somehow, the wind had done a reverse and, again, the climb up the pass was into a headwind...I asked (yet another) chick who dropped me, "Didn't we climb this in a headwind the first time?" and she said we had. The descent was way fun again, and I was starting to think about T2 and the run. I enjoyed the view and said out loud, "I'm having a GOOD day" to set my attitude for the whole day--it ain't over yet-- and get my head screwed on for the run, the anxiety producer of the day. This last descent was more windy than any of the others and it was a slight sidewind. I held on in the drops pretty tightly thinking, "Shit, Seujan is going to HATE this..." She did. Goal time for the bike was 3:30-3:45 and I was at 3:30:58...with the pee stop. Sweet.
T2 was fine; kept the "calm and efficient" mantra going, didn't break any speed records, but no major hitches. Headed out onto the run course with my Endurance shake in hand and heard the announcer say, "#404 heading out on the run, that's Ruth Frobe from Seattle..." The announcer is the same one who does IMC and, even though I was just going out onto the run, his voice prompted an emotional moment and I got a bit choked up...not sure exactly what happened, but I felt like I had asthma for about 4-5 breaths, reprimanded myself for being a major cheeseball, and settled in. I knew that the "mile" markers were going to be km markers, so I decided to take my splits at each 5k to monitor my pace and keep on plan (plus, Seujan was brilliant and had told me her mental strategy was to chop up the course into 5k segments which I liked). I stopped at every aid station to drink water and use the sponges (I have a new love and respect for the sponge...total lifesaver)...walked for a few steps only, and kept motoring through. I felt really really great for about the first third of the course and kept thinking "This isn't supposed to be so much fun," but I didn't let myself push harder--at that point, I definitely had more, but I figured it might not last. "Dont try to go out of your head...stay within your ability." I was right...I didn't get totally miserable, but I did push through a sideache about halfway and each 5k got a little slower. The course is a double out-and-back and you have to go past the damn finish 3 times before you get to go THROUGH it...of course, watching other fast guys getting done when you have another 10k to run. Sigh. A nice volunteer gestured me back onto the course (not toward the finish line) for my second loop and I half smiled and said, "How'd you know?" I got to pass Seujan 3 times on the run and exchange some good energy...she kept telling me she was proud of me which felt great...I was proud of me--and us-- too and I was really happy to see her out there. I also got to see Jeff and it was fun to push each other along out there. It was getting damn hot by the end and I was ready to be done. Goal time for the run was 2:14-2:30 and I did it in 2:14:49.
I had some gatorade and a swim in the lake to cool down and felt OK for a while. However, I was sitting in the sun for over an hour and, about 2 hours after I'd finished, I totally felt like crap and thought I might throw up and couldn't stand up...Seujan took good care of me and after she basically force-fed me at the air-conditioned awards ceremony (Jeff won a draw prize bike rack--whoo hoo!), I felt much better. We also stretched last night after beers, dinner, and gelato (to the victors go the spoils!) and today I feel good.
I'd hoped to go under 6:30 and I feel really great about doing it 10 minutes faster than that...I was 13 of 19 in my age group and solidly middle of the pack, but I think this could be my distance and my race in the future.
Summary:
2k swim: 33:38
T1: who knows, not on website
90km bike: 3:30:58 (including pee stop!)
T2: who knows, not on website
21.4 km run (damn run course slightly longer than supposed to be): 2:14:49
Total: 6:19:24
We woke up before the alarm about 4:30 and had plenty of time for coffee and getting to the race course...got a stellar parking spot about 50 ft. from the transition area. All went smoothly and we had plenty of time but not too much...before I knew it, I was looking for the right spot to hop in the water and we were swimming. There were only 2 waves for the swim start 2 minutes apart (we were in the 2nd one) and it was a beach start. The swim was much less of a shark fest than Blue Lake and I was hapipily surprised to have lots of open space almost immediately without any combat. Bumped into a few people when I started picking off some blue caps (somebody doing breaststroke, somebody else doing backstroke, several other peeps weaving around...) from the first wave, but overall the swim was great. I was a bit anxious in the first loop ("ohmygod, this is a Half Ironman" followed by "settle in, this is my confidence part of the race"), but the swim was long enough to hit my groove. We had to come onto the beach and around a buoy between loops, but this was good to clear my goggles and I flopped right back in. In the second loop I felt great and hit "the zone." Was already visualizing the bike and, at one point, forgot I was even swimming...coming in, I had my transition theme of "calm and efficient" in my head and thought through my T1 plan. My goal for the swim was under 35 minutes and I was in at 33:38. Sweet. Got the wetsuit stripped by the volunteers and got into T1 where I was the first person on my rack to come in...this, of course, was different later when I was last off the bike, but I do like the confidence building I get from the swim and having some real estate to myself in transition.
Took off on the bike and a guy told me that one of my bottle cages (brand new, unused...I know, I know...) attached to my saddle was loose. I jammed one of my 2 perpetuem bottles in tighter and kept on going. Right out of town, the climb up Richter Pass ("The Richter" as the race director calls it) started...within 2.5 miles I was in the lowest gear and headed UP with the sun high, a bit of a headwind, and a gorgeous view. People started dropping me early, as usual, but I just did my thing, kept a decent pace and started eating and drinking ASAP. A lot of the people passing me were breathing a lot harder than I was and I thought, "OK, they are RACING today...I'm on a fact-finding mission and am committed to staying within my ability and following my plan. Let 'em go." I knew the first aid station/bottle exchange was at the top and I wanted to drink a whole bottle of Nuun by then to toss the bottle...done, no problem, and took in some PowerBar and Perpetuem, too. The descent down The Richter was SO FUN. It was sunny, the view is amazing, and I hit 40mph...I kept thinking THIS right now is why I do this...it's so fun and I feel great. I also was thinking how much I love this climb and that I'd love to just ride up and down it when I remembered that oh yeah, we DO get to do it again on Tuesday...I'm on vacation! OK, back to the ride. Headwind continued, but some clouds came over and cooled things down for most of the ride...nice gift. The 7-8 rollers were tough, but short and kept things interesting...the course is basically out-and-back, but in a lollipop shape with a loop at the top; when I turned onto the loop, the apricot trees were blowing right at me...pain in the ass wind, but I knew I was paying it forward and the turnaround was soon, so I was getting psyched for the tailwind. Went through the 2nd aid station at about mile 25 and had to pee, but decided to wait till the last station. When I hit the turnaround, the tailwind was as sweet as I'd hoped...was easily cruising at about 23mph in the aerobars before the return of the hills. I missed seeing Seujan (bummer) as she was on the top of the lolliop loop, but I saw Jeff as he was turning onto it. The rollers were...the rollers. On the way back some of them looked steeper going up than I remembered they'd been coming down, but they were fine. I was happy I'd done hill repeats in training and felt fine taking them on; stood up to stretch out on some of them. Stopped as planned at the last aid station before The Richter...hydration had gone well and I had to pee for about 15 miles! Took a quick honey bucket stop, grabbed a banana from a volunteer, and headed up the last climb drinking perpetuem and water consistently. Somehow, the wind had done a reverse and, again, the climb up the pass was into a headwind...I asked (yet another) chick who dropped me, "Didn't we climb this in a headwind the first time?" and she said we had. The descent was way fun again, and I was starting to think about T2 and the run. I enjoyed the view and said out loud, "I'm having a GOOD day" to set my attitude for the whole day--it ain't over yet-- and get my head screwed on for the run, the anxiety producer of the day. This last descent was more windy than any of the others and it was a slight sidewind. I held on in the drops pretty tightly thinking, "Shit, Seujan is going to HATE this..." She did. Goal time for the bike was 3:30-3:45 and I was at 3:30:58...with the pee stop. Sweet.
T2 was fine; kept the "calm and efficient" mantra going, didn't break any speed records, but no major hitches. Headed out onto the run course with my Endurance shake in hand and heard the announcer say, "#404 heading out on the run, that's Ruth Frobe from Seattle..." The announcer is the same one who does IMC and, even though I was just going out onto the run, his voice prompted an emotional moment and I got a bit choked up...not sure exactly what happened, but I felt like I had asthma for about 4-5 breaths, reprimanded myself for being a major cheeseball, and settled in. I knew that the "mile" markers were going to be km markers, so I decided to take my splits at each 5k to monitor my pace and keep on plan (plus, Seujan was brilliant and had told me her mental strategy was to chop up the course into 5k segments which I liked). I stopped at every aid station to drink water and use the sponges (I have a new love and respect for the sponge...total lifesaver)...walked for a few steps only, and kept motoring through. I felt really really great for about the first third of the course and kept thinking "This isn't supposed to be so much fun," but I didn't let myself push harder--at that point, I definitely had more, but I figured it might not last. "Dont try to go out of your head...stay within your ability." I was right...I didn't get totally miserable, but I did push through a sideache about halfway and each 5k got a little slower. The course is a double out-and-back and you have to go past the damn finish 3 times before you get to go THROUGH it...of course, watching other fast guys getting done when you have another 10k to run. Sigh. A nice volunteer gestured me back onto the course (not toward the finish line) for my second loop and I half smiled and said, "How'd you know?" I got to pass Seujan 3 times on the run and exchange some good energy...she kept telling me she was proud of me which felt great...I was proud of me--and us-- too and I was really happy to see her out there. I also got to see Jeff and it was fun to push each other along out there. It was getting damn hot by the end and I was ready to be done. Goal time for the run was 2:14-2:30 and I did it in 2:14:49.
I had some gatorade and a swim in the lake to cool down and felt OK for a while. However, I was sitting in the sun for over an hour and, about 2 hours after I'd finished, I totally felt like crap and thought I might throw up and couldn't stand up...Seujan took good care of me and after she basically force-fed me at the air-conditioned awards ceremony (Jeff won a draw prize bike rack--whoo hoo!), I felt much better. We also stretched last night after beers, dinner, and gelato (to the victors go the spoils!) and today I feel good.
I'd hoped to go under 6:30 and I feel really great about doing it 10 minutes faster than that...I was 13 of 19 in my age group and solidly middle of the pack, but I think this could be my distance and my race in the future.
Summary:
2k swim: 33:38
T1: who knows, not on website
90km bike: 3:30:58 (including pee stop!)
T2: who knows, not on website
21.4 km run (damn run course slightly longer than supposed to be): 2:14:49
Total: 6:19:24
Saturday, July 07, 2007
Be careful what you wish for...
My months of lusting for the sun and warmth seem to have prompted a hell-simulator up here in Osoyoos. We drove up here last night and it was pretty much like getting hit by a truck when we stepped out of the car...Mid 90's and the forecast for race day tomorrow is about 96 degrees. "But it's a dry heat," as they say...yeah, whatever. I'm fighting the mental images of my shoes melting on my feet and have read this month's "Runner's World" article on running in the heat. Fortunately, it cooled to mid 60's overnight, so the morning and first part of the race should be great tomorrow and I AM looking forward to it. I'm pretty freaked out about the idea of the run in that kind of heat, but if I walk, I walk...I get more of my money's worth out of the entry fee if I have a longer race experience, right? At least I don't have to worry about rain or being too cold which are my most hated race conditions :)
Today will be packet pick up, bike check in, re-checking gear inventory, and as much acclimation as 2 girls from cool Seattle can pull off in a day.
Today will be packet pick up, bike check in, re-checking gear inventory, and as much acclimation as 2 girls from cool Seattle can pull off in a day.
Thursday, July 05, 2007
Barbeque Blues
Ah, the 4th of July. An excuse for millions of Americans to eat too much, drink too much, blow shit up, litter, and call it National Pride. Unfortunately, I demonstrated some patriotism myself and participated in the first 2 activities on that list. Although I did get in a good 25 mile ride yesterday (at least my only physical activity wasn't Bocce Ball!) and ate healthy for MOST of the day, it all went downhill when we went to a really great barbeque with our new friend, MaryLou, in West Seattle. It was quite a great spread, the fat content of which I hope I never learn (mmm...ribs...mmm...potato salad...mmmm...pasta
salad...mmm...chicken....mmmm...beer....mmm carrot cake cupcakes with cream cheese icing...god bless America!), but I felt this morning. I went to bed still too full and I had an interval run to do this morning. Not surprisingly, I felt like I had a spare tire around my tummy. It was NOT the run experience that I wanted to have as my last one before Sunday's race, but it wasn't totally awful and, by the end, I decided to finish beating myself up for my nutritional misbehavior (at least I didn't damage anything else and contribute to the ridiculous amount of blown up fireworks garbage all around Greenlake...gross) and just make better decisions for the next few days. Made a quick trip to the gym after the run to get in my weights and, amazingly enough, I'm starting to think I might be interested in food again before next week!
Interval run summary:
2 mile warm up: 18:20
3 x 400:
1:48
1:46
1:44
1 x 800: 4:43
Highest HR on intervals = 168
1.5 mile cool down: 13:28
Total: 5.75 miles
salad...mmm...chicken....mmmm...beer....mmm carrot cake cupcakes with cream cheese icing...god bless America!), but I felt this morning. I went to bed still too full and I had an interval run to do this morning. Not surprisingly, I felt like I had a spare tire around my tummy. It was NOT the run experience that I wanted to have as my last one before Sunday's race, but it wasn't totally awful and, by the end, I decided to finish beating myself up for my nutritional misbehavior (at least I didn't damage anything else and contribute to the ridiculous amount of blown up fireworks garbage all around Greenlake...gross) and just make better decisions for the next few days. Made a quick trip to the gym after the run to get in my weights and, amazingly enough, I'm starting to think I might be interested in food again before next week!
Interval run summary:
2 mile warm up: 18:20
3 x 400:
1:48
1:46
1:44
1 x 800: 4:43
Highest HR on intervals = 168
1.5 mile cool down: 13:28
Total: 5.75 miles
Tuesday, July 03, 2007
Psycho-somatic hill repeats
I spent a couple of hours this morning reading the Desert Half Ironman website and working on my race plan for this coming Sunday's race...I know, a little excessive, but maybe the race will seem short after all the consternation. The website says something about it being "the toughest half ironman in Canada," but I somehow managed not to hyperventilate after reading that part. The race plan was written after swim team (which was a good workout, most of the hour I had my own lane) and before going out for some hill repeats on the bike. After thinking about the race all morning and researching the weather report (looks like 90+ degrees all weekend in Osoyoos), I felt like I'd done the damn thing (again, evidence that imagery works even when you don't want it to) and my legs weren't so enthused about hammering up a bunch of hills. The weather is great, though, and I rallied and went off to Interlaken. I forgot all of my HR monitors (crap), but I know what the 150s feel like on the bike and I'm sure I hit the right range on all the hills. I kept hitting the lap timer on my watch for each hill/recovery without worrying about the exact times and I knew that (a) I was in the 3 minute range on each one but (b) that I was sort of starting to fall apart after a couple of them. Sure enough...the splits supported what my legs said. I contemplated doing just 5 hills...then 6...then thought what the hell, I'll do 7 for my head. Since there are "7 bitches" on the race route besides the mountain pass (well, 14 actually, as it's an out-and-back on Sunday), I thought it'd be nice to have the "I've prepared for this" thought during the race.
I'm sure by the end of the week, I'll be twitchy and feeling the taper, but I'm not quite there yet.
Summary of bike:
4ish miles warm up
7 x Interlaken hill (about 2-2:10 min recovery between each) :
2:58
2:56
3:o3
3:05
3:08
3:10
3:11
Did about 6 more miles after the hills since it was so nice out and I had time.
17.8 miles total
1:23:24
I'm sure by the end of the week, I'll be twitchy and feeling the taper, but I'm not quite there yet.
Summary of bike:
4ish miles warm up
7 x Interlaken hill (about 2-2:10 min recovery between each) :
2:58
2:56
3:o3
3:05
3:08
3:10
3:11
Did about 6 more miles after the hills since it was so nice out and I had time.
17.8 miles total
1:23:24
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