Today's workout was a tempo ride...just 2x 5 miles, which sounds easy enough, but the legs felt heavy from the time I got up today. I was dragging all morning and not exactly looking forward to the ride. I'd actually thought that maybe I shouldn't do a "hard" ride when my legs were tired from running intervals yesterday and then I realized that oooooh, I bet that was exactly the point. I also remembered that oooooh yeah, biking hard is more difficult to wrap my head around than running or swimming hard. The tougher stuff on the bike is stuff I'd never do without somebody telling me to...so...the piece of paper with the training schedule got me out there to do something other than junk miles.
I warmed up by riding a little in each direction on Lk Wa Blvd to strategize how to do the first TT into the wind so I could go with the wind on the second one. I never figured out which direction the wind was actually blowing, but I'm pretty sure it was a headwind in both directions :)
Of course I was quite happy to have done the ride when it was over...and most of it felt pretty good, but I was definitely limping home the last mile or so. I was also trying to indirectly figure out my AT for cycling and am pretty sure it's between 138-142 bpm.
Tempo Ride:
7.5 mile warm up
5 miles Tempo: 15:15 (Avg speed 19.7)
10 min recovery
5 miles Tempo: 15:37 (Avg. speed 19.2)
20 min recovery
Total: 24.5 miles, 1:28
Tuesday, June 29, 2010
Monday, June 28, 2010
Seeing Double
While being fully aware of what a nerdy thing it is to love schedules and calendars...I must admit I'm quite happy to have gotten that color-coded training schedule last night, and I happily started following my marching orders from the coach today. Well, most of them. I kinda cheated a little. But I can rationalize it 100% (and I feel good about it).
Today was a double...an interval run and a swim. The interval run was to be 8 x 400's. I needed to make sure the dogs ran off some energy early and I also wanted to do my workout, so we met in the middle. I drove Olive & Otto down to Seward Park and ran them one loop for my warm up...then threw them in the car and ran another loop with the GPS so I could measure the 400's. I ended up getting in 6 x 400's...and they were hard...so I'm calling it good (while trying to supress the thought that 6 is 75% of 8 and that 75% would be a "C" if I were getting a grade, and I mostly prefer to get A's...oh god, shut up eternal chattering mind!).
I was thinking about another outdoor pool workout at Colman today, but (fortunately) had to change things up to accomodate a client, so I swam at 24 Hr Fitness late morning. Had my own lane, so no complaints.
Not much else to report...day of doubles = 2 laps of Seward Park with 2 dogs, had 2 clients, did 2 workouts...a nice day of pairs... If I have time tonight, perhaps I'll "on demand" the 2 episodes of Friday Night Lights that I haven't seen.
Interval Run:
2.4 mile warm up (22 min)
6 x 400 (with walk/jog recovery of .10 - .15 between each)
1:41
1:41
1:39
2:06
1:40
1:41
(max HR on these was 168)
Total: 5 miles, 46:29
2600 yard (2400m) swim: 42 min.
Today was a double...an interval run and a swim. The interval run was to be 8 x 400's. I needed to make sure the dogs ran off some energy early and I also wanted to do my workout, so we met in the middle. I drove Olive & Otto down to Seward Park and ran them one loop for my warm up...then threw them in the car and ran another loop with the GPS so I could measure the 400's. I ended up getting in 6 x 400's...and they were hard...so I'm calling it good (while trying to supress the thought that 6 is 75% of 8 and that 75% would be a "C" if I were getting a grade, and I mostly prefer to get A's...oh god, shut up eternal chattering mind!).
I was thinking about another outdoor pool workout at Colman today, but (fortunately) had to change things up to accomodate a client, so I swam at 24 Hr Fitness late morning. Had my own lane, so no complaints.
Not much else to report...day of doubles = 2 laps of Seward Park with 2 dogs, had 2 clients, did 2 workouts...a nice day of pairs... If I have time tonight, perhaps I'll "on demand" the 2 episodes of Friday Night Lights that I haven't seen.
Interval Run:
2.4 mile warm up (22 min)
6 x 400 (with walk/jog recovery of .10 - .15 between each)
1:41
1:41
1:39
2:06
1:40
1:41
(max HR on these was 168)
Total: 5 miles, 46:29
2600 yard (2400m) swim: 42 min.
Saturday, June 26, 2010
Rock 'n Roll...
I spent the morning unexpectedly on the periphery of the Seattle Rock 'n Roll marathon...
The dogs woke up amped and a little bonkers from the get-go this morning. They were twitchy and ready to blow off some steam at 6:30 a.m. (they did not care that I started the Pride weekend beer-for-dinner regime last night). I wasn't in the mood to have them pull my arms half out of the sockets walking (again), so I drove them down toward Seward Park for a run. Most of the roads to the park were closed...took me a few minutes to figure out that the Rock 'n Roll marathon was this morning and the route goes by the park and along Lake Washington. Luckily, we could weave through the water station set-up that was happening and the loop in the park was pretty deserted. We ran about 4 miles out-and-back in the park and came back out just in time to see the lead pack of the marathoners float by behind the lead motorcycles...always awe-inspiring to see elite runners, I love it. Our little 4-miler adequately flattened Olive and Otto for today, I think...shew.
After breakfast I went for a bike ride around Mercer Island...had to bob and weave a bit to get to the I-90 bridge due to the whole marathon cluster-mess and road closures, but once I got on the bridge, it was fun to ride alongside the mere mortals (those elites from earlier were long gone) who were running down the express lanes on miles 10-11 of their marathon...it was just fine with me to be pedalling, not running. I had a nice loop around the island and on the way back across the bridge, I ran into Seujan who was running the same direction as I was cycling...I slowed down and we chatted across the bridge for a bit before I finished my ride.
I got in about 12 hours of training this week...pretty sure that's the most/best I've done in a week in about 2 years. NICE to be back! Recovered by watching the US tank in the World Cup game (augh, those dudes should take a lesson from the US Women on how to WIN in the World Cup, fo sho)...and am ready for more Pride festivities and a rest day tomorrow!
4 mile run
36:01
Avg HR: 138
Max HR: 155
24.75 mile bike
1:42:30
Avg HR: 117
Max HR: 152
The dogs woke up amped and a little bonkers from the get-go this morning. They were twitchy and ready to blow off some steam at 6:30 a.m. (they did not care that I started the Pride weekend beer-for-dinner regime last night). I wasn't in the mood to have them pull my arms half out of the sockets walking (again), so I drove them down toward Seward Park for a run. Most of the roads to the park were closed...took me a few minutes to figure out that the Rock 'n Roll marathon was this morning and the route goes by the park and along Lake Washington. Luckily, we could weave through the water station set-up that was happening and the loop in the park was pretty deserted. We ran about 4 miles out-and-back in the park and came back out just in time to see the lead pack of the marathoners float by behind the lead motorcycles...always awe-inspiring to see elite runners, I love it. Our little 4-miler adequately flattened Olive and Otto for today, I think...shew.
After breakfast I went for a bike ride around Mercer Island...had to bob and weave a bit to get to the I-90 bridge due to the whole marathon cluster-mess and road closures, but once I got on the bridge, it was fun to ride alongside the mere mortals (those elites from earlier were long gone) who were running down the express lanes on miles 10-11 of their marathon...it was just fine with me to be pedalling, not running. I had a nice loop around the island and on the way back across the bridge, I ran into Seujan who was running the same direction as I was cycling...I slowed down and we chatted across the bridge for a bit before I finished my ride.
I got in about 12 hours of training this week...pretty sure that's the most/best I've done in a week in about 2 years. NICE to be back! Recovered by watching the US tank in the World Cup game (augh, those dudes should take a lesson from the US Women on how to WIN in the World Cup, fo sho)...and am ready for more Pride festivities and a rest day tomorrow!
4 mile run
36:01
Avg HR: 138
Max HR: 155
24.75 mile bike
1:42:30
Avg HR: 117
Max HR: 152
Friday, June 25, 2010
Back in black...neoprene, that is
Finally! This morning was my first open water swim of the year in Lake Washington...it was cloudy and cool out, but the water was flat and it was a great swim. A few of the braver and tougher swimmers have been in for weeks, but the water temp. was 59 a few days ago and I've been waiting for non-hypothermic conditions...or just a few more days that impersonate summer. But...Julie sent out the all-call email this week to the usual pod and this morning I was back in black..wetsuit, insulated cap, and socks...and was actually just fine. A little brisk on the entry, but we were in for 45 minutes and I wasn't even shaking when I got out. Many of the usual suspects were there and it was great to catch up at the Essential Bakery after the swim. I also had a great accupuncture & massage session today and my back is feeling MUCH better.
Didn't blog yesterday, but had a good early morning run on kinda tired legs and felt pretty good. Met with the coach, too, yesterday, and will soon have the color coded plan for the next 4 weeks till my race in hand...whoop!
Run:
6.25 miles
58:37
Avg HR: 140
Max HR: 153
Didn't blog yesterday, but had a good early morning run on kinda tired legs and felt pretty good. Met with the coach, too, yesterday, and will soon have the color coded plan for the next 4 weeks till my race in hand...whoop!
Run:
6.25 miles
58:37
Avg HR: 140
Max HR: 153
Wednesday, June 23, 2010
It's all fun and games...till somebody eats the toothpaste
Meet Otto, the 2-year old French bulldog...
And his pal, Olive...
I am on day 5 of an 11 day dog sitting gig with these 2 innocent-looking pups...and, honestly, most of the time they are pretty dang cool and easy to hang with. However, their humans put them into my care with a few caveats, the main one being that, well, they get into everything if you're not careful... especially if they don't have enough exercise, human time and are left to their own devices (which, obviously, I can relate to). I have been careful to keep gym bags up high, powerbars and edibles stashed, and shoes/clothes on top of the armoir in the room where I'm sleeping. However, I appear to have slipped yesterday... I'd picked up some groceries and left a new toothbrush and some toothpaste (both of which were still in their wrappers/boxes) on the kitchen table. Oops, my bad. I was in and out during the day, and went out last night to freeload some Showtime at some friends (sidebar, the season finale of "Nurse Jackie" was awesome and the jig is UP...next season will be great). A few times in the afternoon I kept wondering, "Where the hell did I put that toothpaste?" as it wasn't in the bathroom or in the kitchen where I left it...hmmm. I got home about 10:00 last night and let the dogs out for the last time of the day. When I called them in, Otto had a shredded banana peel in his mouth. Nice. Then Olive came trotting in behind him toting this:
I investigated further and found the staging area of the crime in the living room....
So...this morning the 3 of us were at Seward Park by 6:30 a.m. and I ran the toothpaste out of them...boot camp for toothpaste eaters, that's what I'm talkin' about. I was hell bent on making them too tired to misbehave today and it worked...we did basically a tempo run, some of which was at about an 8:30 pace (for me these days, that's pretty fast). By the last half mile, Otto was actually not pulling me and was panting pretty hard. HA!The dogs have been chillaxing since early this morning (victory for the human!). I didn't have any clients today (well, other than them), so I went for a good long bike ride...did the north end of Lake WA and got in 43 miles...finally in shorts and a short sleeved jersey....sweet! Can't wait for that familiar ugly biker tan and got a start on it, I think. My legs were ready to be done at about mile 30, but I kept throwing food at the problem and finished pretty well. Perfect day for it.
Early run:
Early run:
3.5ish miles: 30 min (didn't have GPR/HR)
Midday ride:
43.4 miles
2:52
Avg HR: 119
Avg pace: 15.3
Tuesday, June 22, 2010
Almost open water time...
So it's almost July and the only open water swim I've done this year was a 23 minute attempt at a campground in upstate NY last week...just haven't felt tough enough for Lake Washington yet. But I'm edging closer and am at least swimming outdoors now (I know, lame, I really do have every intention of getting in the lake by July 4 if not sooner).
I went out to West Seattle for lap swim at Colman Pool today and was pretty happy with the vitamin D production. I could use another 20 degrees, but summer is slowly coming around. The masters' workout at Colman on Sunday was kind of grim... in the 50s and raining; the poor lifeguards were wearing parkas...today was a huge improvement on that scene, for sure! Really nice to be outside and warm in the big pool.
My legs were a little hungover from that brick yesterday (OK, it kind of felt like I was pulling telephone poles behind me in the water, I'll admit it), but the sunshine made it all good and I basically did an LSD swim with a few 50s at the end.
I strained my lower back loading a truck at the end of the GYGIG ride about 10 days ago and it's yelling quite a bit louder than my hamstring and my knee put together....It hurt a lot overnight and a bit in the water today...working on scheduling accupuncture and massage by the end of the week.
3000m swim, 1:00
Monday, June 21, 2010
ReEntry...
I have not blogged in at least 6 months, and haven't raced since Troika, almost 2 years ago...after that best-of-my-life race, the injury parade started, everything else in my life flipped, flopped, spun and landed....then rinsed and repeated. But you (the 3 of you who might possibly still check this damn-near dead blog) know all of that.
In the past 2 years, I've continued to subscribe to "Triathlete" magazine, but several issues went unread as I didn't even feel worthy of calling myself a triathlete...and the 8+ months of no-running made it downright painful to see "Runner's World" arrive in the mail. Slowly, but surely, though, with several one-step-forward-and-I-hurt-myself-again stages, I think I'm reentering my tritahlon life.
Last week I gave my 2007 Ironman Finisher T-shirt away to someone important to me who's doing her first tri this summer...I'm hoping it still has a little motivational mojo in it, although it almost seems like another lifetime since I did IMC 3 years ago. I kind of figured it's time to get back out there and get create some new mojo...guess we'll see.
Anyway, my hamstring, knee, and most recently my back, are not at 100%, but I've been jonesing to race and I gotta get my life back. I mean, what's the meaning of life if not to spend time, money,and energy to earn ill-fitting ugly race T-shirts, right? And how else am I supposed to deal with everything else in my life if I don't have a color-coded training schedule to keep me grounded? (sidebar: rhetorical, don't answer that one, I know I'm supposed to learn meditation and yoga, but I'm continuing to resist). So...yesterday I renewed my USAT membership and registered for the Federal Escape Olympic distance Tri on July 31...and today I did my first (kind of kick ass if I say so myself) brick in god knows how long (boring stats to follow, of course). I also re-hired my coach, and while on the bike today, I decided it was time to resurrect this blog. I mean, let's face it, I LOVE Facebook and am happily addicted, but I'm really a little too long-winded for those little updates. Plus, my mom quit Facebook, so I feel somewhat obligated to get this thing up and running again.
So...off I go...reclaiming my triathlete identity, purchasing Aleve, Arnica, and beer with wild abandon (that's a recovery trifecta for 40-something injured athletes if I've ever seen one) and happily scheduled to meet with the coach on Thursday to get that tri-colored training calendar I love so much! Bring it!
Today's Brick:
31 mile bike, south end of the Lake
2:00:30
Avg pace: 15.6mph
Avg HR:121
Max HR: 151
2.3 mile run
20:00
Avg pace: 8:40
Avg HR: 147
Max HR: 158
In the past 2 years, I've continued to subscribe to "Triathlete" magazine, but several issues went unread as I didn't even feel worthy of calling myself a triathlete...and the 8+ months of no-running made it downright painful to see "Runner's World" arrive in the mail. Slowly, but surely, though, with several one-step-forward-and-I-hurt-myself-again stages, I think I'm reentering my tritahlon life.
Last week I gave my 2007 Ironman Finisher T-shirt away to someone important to me who's doing her first tri this summer...I'm hoping it still has a little motivational mojo in it, although it almost seems like another lifetime since I did IMC 3 years ago. I kind of figured it's time to get back out there and get create some new mojo...guess we'll see.
Anyway, my hamstring, knee, and most recently my back, are not at 100%, but I've been jonesing to race and I gotta get my life back. I mean, what's the meaning of life if not to spend time, money,and energy to earn ill-fitting ugly race T-shirts, right? And how else am I supposed to deal with everything else in my life if I don't have a color-coded training schedule to keep me grounded? (sidebar: rhetorical, don't answer that one, I know I'm supposed to learn meditation and yoga, but I'm continuing to resist). So...yesterday I renewed my USAT membership and registered for the Federal Escape Olympic distance Tri on July 31...and today I did my first (kind of kick ass if I say so myself) brick in god knows how long (boring stats to follow, of course). I also re-hired my coach, and while on the bike today, I decided it was time to resurrect this blog. I mean, let's face it, I LOVE Facebook and am happily addicted, but I'm really a little too long-winded for those little updates. Plus, my mom quit Facebook, so I feel somewhat obligated to get this thing up and running again.
So...off I go...reclaiming my triathlete identity, purchasing Aleve, Arnica, and beer with wild abandon (that's a recovery trifecta for 40-something injured athletes if I've ever seen one) and happily scheduled to meet with the coach on Thursday to get that tri-colored training calendar I love so much! Bring it!
Today's Brick:
31 mile bike, south end of the Lake
2:00:30
Avg pace: 15.6mph
Avg HR:121
Max HR: 151
2.3 mile run
20:00
Avg pace: 8:40
Avg HR: 147
Max HR: 158
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