Well, the weekend finally caught up with me yesterday...I got up and went to swim team where I was fortunate to have my own lane and the coach was still out of town. I did a moderate workout, but just didn't have it to push much. I thought maybe I'd get in a second workout later in the day, but as the day went on, I just felt more and more wiped and the thought of my running shoes and/or my bike made me crave the fetal position. I'd returned a truck from TDC in the morning, so I was downtown without my car...usually, this would have made me quite happy as I'd have had a nice walk home. Yesterday, however, I located a bus schedule to get home as I couldn't even mobilize myself to walk up the hill...I threw up the white flag and asked the coach for a one-day raincheck on the hill repeat run yesterday. She relented and told me to do a more aerobic fartlek run today and skip the hard hill repeats. What a beautiful word, aerobic...
After a good night's sleep, I felt much better this morning and went out into the rain for a nice early morning run. Still sunburned from the weekend and 3 days from a trip to Hawaii, I had no complaints about the fact that it was pouring. At this point I'm so far in the bonus, who cares!!?? I went down into Interlaken and it was nice to be under the tree cover and hear the rain...I did a few small 1-minute surges and threw in 5 extra short hills, plus the .5 mile climb back up Interlaken, but kept it mostly aerobic (HR in the 150's, but not much and not for long).
I plan to get in the weight room later today and possibly do an easy spin on the trainer or outdoors if the rain stops.
5.75 mile run
51:39
Avg HR = 142
Max HR = 159
Tuesday, May 20, 2008
Sunday, May 18, 2008
TDC wrap and brick...
Well, I seem to have survived another successful Tour de Cure...kind of hard to screw it up when there's sunshine and record breaking temperatures, but there WERE a lot of moving pieces. Those pieces actually moved in synch for the most part and about 575 cyclists seemed to have a good day out there, although a few looked like they might wilt in the 90ish degree heat. "Evening Magazine" shot some of a show out there and we'll get to see how it all looks when edited professionally on Tuesday night's show. Pretty cool.
So...after a few 13 hour workdays (including yesterday which started with waking up at 3:30 a.m.) in the heat and a lot of lifting cases of water (incorrectly, of course, and thus getting a sore back), and carting various things in and out of trucks, the coach seemed to think that my celebratory reward should be a 5-hour workout today. And, of course, if it's on my color coded schedule, I follow the marching orders, even if reading the paper and laying in the sun sounded like a much better idea. I did get a cold beer, a good dinner (thanks, Seujan) and some good sleep after yesterday's event, so the idea of getting on my bike today wasn't toooooo bad. Plus, it was sunny again and in the 70s which is my favorite weather.
I went out to Marymoor (since my car almost drives there by itself at this point) and did chunks of the Tour de Cure routes with some other stuff thrown in. Today's brick was a 70 mile ride with 2x 5 mile TTs and then a 20 minute run. I took off with a nice tailwind and headed up to Snohomish where I did the 2x 5 miles on the Lowell-Larimer Rd., a totally flat 6 mile road with a big shoulder---perfect. Well, perfect except for the wind. My second TT was about 2 minutes slower than the first, but I figured that might be good practice for Hawaii. My legs didn't have enough to get my HR as high as usual on these, but my pace was OK.
After the Lowell-Larimer Rd., I went through Snohomish where there was a huge motorcycle rally happening....the whole downtown was closed off and the place looked like Sturgis. Since my 2 wheels had much less horsepower than the others in town, I went a few blocks around the downtown and then headed down the Old Sno-Monroe Rd. to Monroe, then picked up the TDC routes again there. I happened to notice 3 TDC signs that our crew must've missed when the sign pick up happened yesterday, but couldn't do anything about it on my bike...one more wrap-up task for work this week. By the time I got to about 40ish miles, I really lost enthusiasm (wait, did I have enthusiasm in the first place?), but hung in there...there were more windy spurts and more hills in the 2nd half of the ride. By mile 60 I decided I was buying myself sushi for dinner and that there must be a massage very soon...
The combo route I made up ended up being exactly 70 miles. I got back to Marymoor, did a quick transition, and headed out on the run. It was pretty tough at first (hamstring really hurting), but I settled in OK. A few minutes in, I looked at my watch to see if it was time to turn around soon and realized I hadn't started it...crap. So I guesstimated, hit the lap at my turnaround, and just doubled the second half to get the stats.
When I got home, I started googling and calling...and in just over an hour, I will be on a massage table at Massage Envy. I wonder how much they'll charge me if I sleep on the table until Wednesday. I still haven't unwrapped the newspaper...
70 mile ride:
26 miles
5 mile TT: 14:12, avg. pace = 21 mph, avg HR = 142
1 mile recovery
5 mile TT: 16:16, avg pace = 18.4, avg HR = 143
32ish miles
Total ride:
4:24
Avg pace: 15.8
Avg HR = 122
Run:
22 minutes
2.5 miles
Avg HR = 145
So...after a few 13 hour workdays (including yesterday which started with waking up at 3:30 a.m.) in the heat and a lot of lifting cases of water (incorrectly, of course, and thus getting a sore back), and carting various things in and out of trucks, the coach seemed to think that my celebratory reward should be a 5-hour workout today. And, of course, if it's on my color coded schedule, I follow the marching orders, even if reading the paper and laying in the sun sounded like a much better idea. I did get a cold beer, a good dinner (thanks, Seujan) and some good sleep after yesterday's event, so the idea of getting on my bike today wasn't toooooo bad. Plus, it was sunny again and in the 70s which is my favorite weather.
I went out to Marymoor (since my car almost drives there by itself at this point) and did chunks of the Tour de Cure routes with some other stuff thrown in. Today's brick was a 70 mile ride with 2x 5 mile TTs and then a 20 minute run. I took off with a nice tailwind and headed up to Snohomish where I did the 2x 5 miles on the Lowell-Larimer Rd., a totally flat 6 mile road with a big shoulder---perfect. Well, perfect except for the wind. My second TT was about 2 minutes slower than the first, but I figured that might be good practice for Hawaii. My legs didn't have enough to get my HR as high as usual on these, but my pace was OK.
After the Lowell-Larimer Rd., I went through Snohomish where there was a huge motorcycle rally happening....the whole downtown was closed off and the place looked like Sturgis. Since my 2 wheels had much less horsepower than the others in town, I went a few blocks around the downtown and then headed down the Old Sno-Monroe Rd. to Monroe, then picked up the TDC routes again there. I happened to notice 3 TDC signs that our crew must've missed when the sign pick up happened yesterday, but couldn't do anything about it on my bike...one more wrap-up task for work this week. By the time I got to about 40ish miles, I really lost enthusiasm (wait, did I have enthusiasm in the first place?), but hung in there...there were more windy spurts and more hills in the 2nd half of the ride. By mile 60 I decided I was buying myself sushi for dinner and that there must be a massage very soon...
The combo route I made up ended up being exactly 70 miles. I got back to Marymoor, did a quick transition, and headed out on the run. It was pretty tough at first (hamstring really hurting), but I settled in OK. A few minutes in, I looked at my watch to see if it was time to turn around soon and realized I hadn't started it...crap. So I guesstimated, hit the lap at my turnaround, and just doubled the second half to get the stats.
When I got home, I started googling and calling...and in just over an hour, I will be on a massage table at Massage Envy. I wonder how much they'll charge me if I sleep on the table until Wednesday. I still haven't unwrapped the newspaper...
70 mile ride:
26 miles
5 mile TT: 14:12, avg. pace = 21 mph, avg HR = 142
1 mile recovery
5 mile TT: 16:16, avg pace = 18.4, avg HR = 143
32ish miles
Total ride:
4:24
Avg pace: 15.8
Avg HR = 122
Run:
22 minutes
2.5 miles
Avg HR = 145
Thursday, May 15, 2008
Here comes the sun...
Whew, busy week and 2 days to TDC...but it appears to be coming together and the weather forecast is fantastically accurate. It was beautiful today and the next 2 days could be record high temps in the 80s with sun, sun, sun!
In between week of event stuff like "truck gymnastics" and picking up thousands of bottles of water, boxes of fruit, donated hard boiled eggs and the like, I've managed to get in the training on my "recovery week" schedule with a little extra credit thrown in. I swam yesterday and today I got in a run, a quick weights session, and a short bike ride in the sun...not bad for crunchtime.
Wednesday:
Swam 3,100
Today:
5 mile run
43:09
Avg HR = 145
19 mile bike
1:14
Avg pace = 15.5
didn't wear HR monitor
In between week of event stuff like "truck gymnastics" and picking up thousands of bottles of water, boxes of fruit, donated hard boiled eggs and the like, I've managed to get in the training on my "recovery week" schedule with a little extra credit thrown in. I swam yesterday and today I got in a run, a quick weights session, and a short bike ride in the sun...not bad for crunchtime.
Wednesday:
Swam 3,100
Today:
5 mile run
43:09
Avg HR = 145
19 mile bike
1:14
Avg pace = 15.5
didn't wear HR monitor
Tuesday, May 13, 2008
Another indoor bike ride
I slept in a little this morning and turned on the coffee and the news about 6:00...to hear that today was to be a rainfest. DANGIT. I'd planned to do my last "route development" on the TDC 45 mile route this afternoon...instead I went to work at 7:00 a.m. and pretty much sat there till 4:00 when I got restless leg syndrome and HAD to move. I was still thinking about biking outdoors, but when the rain hit the windshield on the way home, I knew it was a trainer day.
Got on the bike trainer with Oprah and survived through part of the news. I was shooting for 2 hours, but lost enthusiasm at 1:45...while watching the forecast for 80+ degrees and sunny on Friday and Saturday. Didn't help much today, but if that forecast actually happens, I could be quite the happy event manager in a few days!!
Bike Trainer:
1:45
Avg HR = 128
Max HR = 136
Got on the bike trainer with Oprah and survived through part of the news. I was shooting for 2 hours, but lost enthusiasm at 1:45...while watching the forecast for 80+ degrees and sunny on Friday and Saturday. Didn't help much today, but if that forecast actually happens, I could be quite the happy event manager in a few days!!
Bike Trainer:
1:45
Avg HR = 128
Max HR = 136
Monday, May 12, 2008
Monday recovery day
OK, I'm sore. Nothing like the day after IMC or anything, but I'm feelin' the legs a little. Must mean I did it right yesterday.
Today is not the usual killer double Monday, but a nice recovery day...had a good swim this morning and did not kill myself. Then I did weights at lunchtime. That'll be it for today in workout-land...hoping my legs will be up for a bike ride tomorrow.
Swim: 3,050 yards
Today is not the usual killer double Monday, but a nice recovery day...had a good swim this morning and did not kill myself. Then I did weights at lunchtime. That'll be it for today in workout-land...hoping my legs will be up for a bike ride tomorrow.
Swim: 3,050 yards
Sunday, May 11, 2008
Kirkland Race Report
I got the PR! I had a good run today in Kirkland, although I had a stomach ache most of the race...I had some restaurant food yesterday for both lunch and dinner and didn't think any of it was that odd, but it must have been. My stomach was just not happy this morning. Fortunately, my legs and other things were OK and by the time I was running, I had made enough trips to the bathroom and portos that I know it was just uncomfortable and I wouldn't have to stop...let's just say there probably couldn't have been any reason to by the time I was running...
Anyway, got to the race a good 40 minutes before the start, leaving plenty of time for several trips between the portos and the car where I could stay warm and read a little of the newspaper. My stupid GPS never "found the sateillite" so I ditched it and used my old watch with no HR monitor. Oh, well...good that I had the back up watch.
I tried not to go out too fast, but my split for the first mile was 8:10. Oops. I slowed down what I thought was a little, but my next split was my slowest of the day at 10:23...I was really wishing I had the GPS to see if the mile markers were accurate--there were a few that seemed too far or not far enough. But whatever, I just went on RPE and kept a steady pace without trying to push too hard. My new cue word for myself up the hills was, "float." The climbs weren't exactly easy (esp. the ones in miles 11-12), but I had the confidence of hill training behind me and tried to convince myself that I was floating up the hills. I did pass a few people and could hear some of them breathing harder than I was, so that was nice. In the middle, my stomach thing was really annoying and I thought I might not make my goal time...but tried to keep the steady pace going and hoped it would be enough. Miles 8 and 9 were a LOT of downhill (as I'd remembered from last year) and I tried to take advantage of it and let it go as much as possible on the descents. I got a nice complement around mile 9 when a woman said to the guy she was running with, "There's another one who makes it look easy..." I was glad it looked like that to her, at least...I wasn't pushing out of my mind, but easy it was not. I also had a nice chat with a guy who started talking to me about mile 10...he didn't know how many hills were going to be on the course, so I got to inform him that guess what, they aren't over yet. As soon as we hit the one coming up Market St., he told me to "have a good finish...." I wished him the same and said, "Go ahead and drop me, I know you're going to..." Well, he kept running right next to me and then I dropped HIM (aw, yeah, the float was working), and I didn't see him again.
I pushed last mile/fast mile and my 13th mile was a 7:44. Felt good about that.
In the middle of this race, I remember thinking, "I don't think I ever want to run a marathon...I need to remember that I'm thinking this later..."
It was a good hilly race and I'm really happy I hit the PR I wanted...it was about 1:30 faster than Tucson, my prior fastest (and Tucson was an all downhill course, btw) half and about 12 minutes (!) faster than my time on this course one year ago. Yea!
It took a while for my stomach to be interested in food...I certainly did NOT go for the Pizza Hut booth at the finish...but by the time I got home and showered, I was ready for a good mountain of food and will happily continue feeding throughout the rest of the day today.
Total time: 1:52:02
Mile Splits: 8:10
10:23 (don't think this was marked correctly)
9:20
8:46
17:44 (missed a mile marker, so this was 2 together)
7:37 (no way was that distance marked correctly, either)
8:07
8:27
8:11
8:32
8:07
7:44 :45ish seconds for the last .1
Anyway, got to the race a good 40 minutes before the start, leaving plenty of time for several trips between the portos and the car where I could stay warm and read a little of the newspaper. My stupid GPS never "found the sateillite" so I ditched it and used my old watch with no HR monitor. Oh, well...good that I had the back up watch.
I tried not to go out too fast, but my split for the first mile was 8:10. Oops. I slowed down what I thought was a little, but my next split was my slowest of the day at 10:23...I was really wishing I had the GPS to see if the mile markers were accurate--there were a few that seemed too far or not far enough. But whatever, I just went on RPE and kept a steady pace without trying to push too hard. My new cue word for myself up the hills was, "float." The climbs weren't exactly easy (esp. the ones in miles 11-12), but I had the confidence of hill training behind me and tried to convince myself that I was floating up the hills. I did pass a few people and could hear some of them breathing harder than I was, so that was nice. In the middle, my stomach thing was really annoying and I thought I might not make my goal time...but tried to keep the steady pace going and hoped it would be enough. Miles 8 and 9 were a LOT of downhill (as I'd remembered from last year) and I tried to take advantage of it and let it go as much as possible on the descents. I got a nice complement around mile 9 when a woman said to the guy she was running with, "There's another one who makes it look easy..." I was glad it looked like that to her, at least...I wasn't pushing out of my mind, but easy it was not. I also had a nice chat with a guy who started talking to me about mile 10...he didn't know how many hills were going to be on the course, so I got to inform him that guess what, they aren't over yet. As soon as we hit the one coming up Market St., he told me to "have a good finish...." I wished him the same and said, "Go ahead and drop me, I know you're going to..." Well, he kept running right next to me and then I dropped HIM (aw, yeah, the float was working), and I didn't see him again.
I pushed last mile/fast mile and my 13th mile was a 7:44. Felt good about that.
In the middle of this race, I remember thinking, "I don't think I ever want to run a marathon...I need to remember that I'm thinking this later..."
It was a good hilly race and I'm really happy I hit the PR I wanted...it was about 1:30 faster than Tucson, my prior fastest (and Tucson was an all downhill course, btw) half and about 12 minutes (!) faster than my time on this course one year ago. Yea!
It took a while for my stomach to be interested in food...I certainly did NOT go for the Pizza Hut booth at the finish...but by the time I got home and showered, I was ready for a good mountain of food and will happily continue feeding throughout the rest of the day today.
Total time: 1:52:02
Mile Splits: 8:10
10:23 (don't think this was marked correctly)
9:20
8:46
17:44 (missed a mile marker, so this was 2 together)
7:37 (no way was that distance marked correctly, either)
8:07
8:27
8:11
8:32
8:07
7:44 :45ish seconds for the last .1
Saturday, May 10, 2008
Race Plan
I haven't put too much thought into my race plan for tomorrow (until this morning)...this is partly due to the busy-factor lately and I also, I must admit, it's probably because I didn't want to freak myself out. My running has been faster and stronger in the last couple of months than it has been in years, so I'm half excited to get out there... and half feeling a bit of internal pressure to get out show some good numbers. I'm also 3 weeks out to the Hawaii Half Iron, so I want this to be a confidence-builder.
I just re-read my half marathon archives from the last couple of years (5 of them) and my race report from this race one year ago. Looking at my race times, and my last few long runs, I should PR this race tomorrow. There, I said it. I'm still really trying to figure out how to wrap my head around the idea of "racing" a half marathon as it still feels like the kind of distance one must simply "survive" more than race, so this race can be an experiment in mentally re-framing this whole idea and pushing a little more. It's also my first race in a few years that is totally solo without anyone else on the course or in support.
OK, the race plan. The course is hilly and starts with a bit of a climb in mile 1 and just after mile 3. I want to go out a little conservatively and think "confidence" on the hills, but start and maintain a pretty consistent pace...I've trained on hills and they don't scare me like they used to. The fastest miles are 8 and 9 where there is a lot of downhill where I want to relax and re-charge without putting on the brakes...who cares if I'm sore on Monday, I want the help of the descent. There's another uphill at about mile 11/12 where I want to try to push a little before the last descent to the finish. I will go through every aid station and hydrate...not planning to carry anything and I've practiced drinking a lot of different sports drinks, so whatever they serve up will be fine. The plan is to negative split which should be possible with the hills at the beginning and the descent in the last mile.
I want to average an 8:30 - 8:40 pace and finish in 1:54 or better.
Now I just have to make it through the taper day...can't I go NOW, please???
I just re-read my half marathon archives from the last couple of years (5 of them) and my race report from this race one year ago. Looking at my race times, and my last few long runs, I should PR this race tomorrow. There, I said it. I'm still really trying to figure out how to wrap my head around the idea of "racing" a half marathon as it still feels like the kind of distance one must simply "survive" more than race, so this race can be an experiment in mentally re-framing this whole idea and pushing a little more. It's also my first race in a few years that is totally solo without anyone else on the course or in support.
OK, the race plan. The course is hilly and starts with a bit of a climb in mile 1 and just after mile 3. I want to go out a little conservatively and think "confidence" on the hills, but start and maintain a pretty consistent pace...I've trained on hills and they don't scare me like they used to. The fastest miles are 8 and 9 where there is a lot of downhill where I want to relax and re-charge without putting on the brakes...who cares if I'm sore on Monday, I want the help of the descent. There's another uphill at about mile 11/12 where I want to try to push a little before the last descent to the finish. I will go through every aid station and hydrate...not planning to carry anything and I've practiced drinking a lot of different sports drinks, so whatever they serve up will be fine. The plan is to negative split which should be possible with the hills at the beginning and the descent in the last mile.
I want to average an 8:30 - 8:40 pace and finish in 1:54 or better.
Now I just have to make it through the taper day...can't I go NOW, please???
Friday, May 09, 2008
Friday
Today I did the usual Friday swim and weights. I would have liked a bit more sleep this morning, but I definitely was not dragging as much as I am on some Fridays...the slight taper is kind of nice. Tomorrow is a rest day before the half marathon race on Sunday and tonight appears to be a mellow night at home...the activities planned for my evening in the Shoebox include a netflix DVD and another attempt at a self-pedicure.
I picked up my packet and shirt today for Sunday while I was running around on another errand-fest to the east side for work. I haven't pinnned on a race number for anything since the Seattle Half...holy cow, that means it's been 6 months without a timing chip! It's definitely time to get back out there...will have to think more about the race plan tomorrow.
Swim: 3,000 yards.
I picked up my packet and shirt today for Sunday while I was running around on another errand-fest to the east side for work. I haven't pinnned on a race number for anything since the Seattle Half...holy cow, that means it's been 6 months without a timing chip! It's definitely time to get back out there...will have to think more about the race plan tomorrow.
Swim: 3,000 yards.
Thursday, May 08, 2008
Taper-esque run
I got in yesterday's swim today...nice to be back in the pool. It was just Anna and me in the lane this morning and a fairly no-nonsense workout...good start to the morning.
Since it's a taper-ish week, the "long" run today was supposed to be only 3 miles...nice. I went out at lunch and did 4 since that's my regular route at work. I figured a 4 miler with a few hills wouldn't kill me, especially since I'll be off my legs now until the race on Sunday. I haven't exactly had time to create a race plan for Sunday, but will try to make that happen by Saturday...
Swim: 3,200 yards
4 mile run:
35:23
Avg HR = 142
Since it's a taper-ish week, the "long" run today was supposed to be only 3 miles...nice. I went out at lunch and did 4 since that's my regular route at work. I figured a 4 miler with a few hills wouldn't kill me, especially since I'll be off my legs now until the race on Sunday. I haven't exactly had time to create a race plan for Sunday, but will try to make that happen by Saturday...
Swim: 3,200 yards
4 mile run:
35:23
Avg HR = 142
Wednesday, May 07, 2008
Wed. hill repeats
I didn't swim this morning...Cascade's bike-to-work breakfast was this morning and I didn't want to cut a swim short, so I moved today's swim to tomorrow. I must admit that I was totally lame and drove down the hill with my bike in my car (!) and then walked a few blocks over to the breakfast. It was a fun event, as usual.
I went out on my bike at lunch to do my prescribed hill repeats. Since it was the only exercise of the day and I knew I'd be at work late, I added some extra miles after I did 5x hills up and down Interlaken and got in about 22 miles. I had been feeling sluggish all morning (let's see, pizza for dinner last night at book club and then the heavy breakfast this morning, plus a bit of work stress...no wonder), so I really needed to get some fresh air and pedal for a while. I felt much better after getting out for a while and moving and ended up staying at work until almost 7:00 p.m. (a workday length usually against my religion) and was really glad I took the long lunch ride earlier.
22.5 mile bike:
3ish mile warm up
5 x Interlaken Hill (.6 mile)
All were between 3:02-3:07 and avg HR of about 146 (157 max)
2ish minute recovery
14 mile ride
Total
22.5 miles
1:38
Avg pace 13.8
I went out on my bike at lunch to do my prescribed hill repeats. Since it was the only exercise of the day and I knew I'd be at work late, I added some extra miles after I did 5x hills up and down Interlaken and got in about 22 miles. I had been feeling sluggish all morning (let's see, pizza for dinner last night at book club and then the heavy breakfast this morning, plus a bit of work stress...no wonder), so I really needed to get some fresh air and pedal for a while. I felt much better after getting out for a while and moving and ended up staying at work until almost 7:00 p.m. (a workday length usually against my religion) and was really glad I took the long lunch ride earlier.
22.5 mile bike:
3ish mile warm up
5 x Interlaken Hill (.6 mile)
All were between 3:02-3:07 and avg HR of about 146 (157 max)
2ish minute recovery
14 mile ride
Total
22.5 miles
1:38
Avg pace 13.8
Tuesday, May 06, 2008
Busy Tuesday
Just the facts...crazy busy work day...11 days till TDC and getting slammed.
Did an hour on the trainer when I got up today...smooshed a quick weights workout at the gym in between things.
Bike trainer:
1:00:00
Avg HR = 128
Max HR = 136
Did an hour on the trainer when I got up today...smooshed a quick weights workout at the gym in between things.
Bike trainer:
1:00:00
Avg HR = 128
Max HR = 136
Monday, May 05, 2008
Half Marathon week
Had a good rest day yesterday...and a few extra helpings of wine last night, oops. But I was up before the alarm and ready to start sweating it off in the pool...I had a good swim and, apparently, Savingnon Blanc can be converted to fuel (who knew?).
I was out buying first aid supplies for the Tour de Cure rest stops this morning and had the opportunity to swing by Greenlake to do my interval run on the way back to the office. It's kind of a taper week since I have the Kirkland Half Marathon this coming Sunday, so the coach (aka "No Mercy Marek") backed off a little and didn't assign a super killer workout this week...just garden variety hard. It was 5 x 2 minutes hard/2 minutes recovery and I did them around the outer loop of Greenlake. It was perfect out, about 60 degrees and sunny...and I did my lunges and planks in the grass afterwards. I hit each interval really consistently and jogged (didn't walk at all) each recovery.
Good Monday!
Swim: 3,100 yards
Interval Run:
1 mile warm up: 8:30
5 x 2 minutes hard/ 2 minutes jogging recovery
Each interval was .29 or .30 with Avg HR of 156-160 and max of about 165
Each recovery was .21 with Avg HR of 146-149
.7 mile cool down: 6:21
Total: 4 miles
32:52
Overall Avg HR = 142
I was out buying first aid supplies for the Tour de Cure rest stops this morning and had the opportunity to swing by Greenlake to do my interval run on the way back to the office. It's kind of a taper week since I have the Kirkland Half Marathon this coming Sunday, so the coach (aka "No Mercy Marek") backed off a little and didn't assign a super killer workout this week...just garden variety hard. It was 5 x 2 minutes hard/2 minutes recovery and I did them around the outer loop of Greenlake. It was perfect out, about 60 degrees and sunny...and I did my lunges and planks in the grass afterwards. I hit each interval really consistently and jogged (didn't walk at all) each recovery.
Good Monday!
Swim: 3,100 yards
Interval Run:
1 mile warm up: 8:30
5 x 2 minutes hard/ 2 minutes jogging recovery
Each interval was .29 or .30 with Avg HR of 156-160 and max of about 165
Each recovery was .21 with Avg HR of 146-149
.7 mile cool down: 6:21
Total: 4 miles
32:52
Overall Avg HR = 142
Sunday, May 04, 2008
Brick day
Ah, Sunday...I'm leisurely drinking coffee and thinking about the people (Cheryl, Nancy, Julie, Ann, etc.) who are running the Eugene Half/Full marathon right now...and I'm on a rest day!! But I definitely feel that earned and need it.
Yesterday was a long ride/brick day. We had a Tour de Cure training ride scheduled at the Issaquah Chipotle, so I went out there to do the first part of my ride with the group. It was raining when I left the Shoebox, but Issaquah was dry with dry pavement...for a little while. We had about 20 people and Ed and I took them on an out-and-back to Marymoor via East Lake Sammamish...I got about 8 miles down the road before the consistent pattern of showers/dry/cool/warm/repeat started (and continued the whole day) There were a lot of stops for lights, re-grouping, Saturday strip mall traffic, helping a dude put his chain back on, and sheep-dogging the strung-out group, but it was OK. We got back to Chipotle where the group got their free burritos and were happy with their 25ish mile ride...I had one of my brief longings to be a "normal" person and throw my bike in the car, but practiced thought stoppage, ate a banana, topped off my bottles, and took off for more miles. I did the Rte. 900-May Valley-Issaquah Hobart loop and then went around Lake Sammamish through Marymoor again. With all the repeats of East Lake Samm and the sheep dogging the first round, I know I passed the same dead smooshed racoon at least 3 times. Not very creative on the route, but who cares, I got the miles.
I was supposed to do 70 miles and had to add a short out-and-back near the car to get to 65, but my legs were really done, so I figured I could round up from 65. I was never miserable, but it was a hard ride and with the off and on showers all day, it wasn't exactly a ride I'll remember as "fun," either. I got back to the car for a quick transition and ran toward the back of the strip mall...right away I found a cool little running trail (who knew there was a scenic trail behind Target?) and I had a nice little 20 minute run. In the middle of the run, I felt really good (much better than I'd felt on the bike) and considered running longer, but then my body reminded me that I was hungry and had to pee so I promptly bagged that idea and stuck to the original agenda. It was a bit of a long day and close to 4:00 p.m. by the time I got done.
When I got back to my car in the strip mall, I inhaled the usual V8 recovery drink and went into the Panera Bread store for a snack...wow, walking into that place after a 4+ hour workout is a little overwhelming...mountains of bread, muffins, bagels...a regular wheat/carb festival. I managed to choose a bagel from the mountain of options available and it held me over until a BIG guac cheeseburger a couple hours later...and a lot of chips...and some chocolate chip cookies...
I got in about 13.5 hours of training this week...good week and I was really body-tired by last night, for sure.
Brick:
65 mile ride:
4:05
Avg HR = 122
Avg pace = 15.9
20 min run
2.3 miles
Avg HR = 135
Yesterday was a long ride/brick day. We had a Tour de Cure training ride scheduled at the Issaquah Chipotle, so I went out there to do the first part of my ride with the group. It was raining when I left the Shoebox, but Issaquah was dry with dry pavement...for a little while. We had about 20 people and Ed and I took them on an out-and-back to Marymoor via East Lake Sammamish...I got about 8 miles down the road before the consistent pattern of showers/dry/cool/warm/repeat started (and continued the whole day) There were a lot of stops for lights, re-grouping, Saturday strip mall traffic, helping a dude put his chain back on, and sheep-dogging the strung-out group, but it was OK. We got back to Chipotle where the group got their free burritos and were happy with their 25ish mile ride...I had one of my brief longings to be a "normal" person and throw my bike in the car, but practiced thought stoppage, ate a banana, topped off my bottles, and took off for more miles. I did the Rte. 900-May Valley-Issaquah Hobart loop and then went around Lake Sammamish through Marymoor again. With all the repeats of East Lake Samm and the sheep dogging the first round, I know I passed the same dead smooshed racoon at least 3 times. Not very creative on the route, but who cares, I got the miles.
I was supposed to do 70 miles and had to add a short out-and-back near the car to get to 65, but my legs were really done, so I figured I could round up from 65. I was never miserable, but it was a hard ride and with the off and on showers all day, it wasn't exactly a ride I'll remember as "fun," either. I got back to the car for a quick transition and ran toward the back of the strip mall...right away I found a cool little running trail (who knew there was a scenic trail behind Target?) and I had a nice little 20 minute run. In the middle of the run, I felt really good (much better than I'd felt on the bike) and considered running longer, but then my body reminded me that I was hungry and had to pee so I promptly bagged that idea and stuck to the original agenda. It was a bit of a long day and close to 4:00 p.m. by the time I got done.
When I got back to my car in the strip mall, I inhaled the usual V8 recovery drink and went into the Panera Bread store for a snack...wow, walking into that place after a 4+ hour workout is a little overwhelming...mountains of bread, muffins, bagels...a regular wheat/carb festival. I managed to choose a bagel from the mountain of options available and it held me over until a BIG guac cheeseburger a couple hours later...and a lot of chips...and some chocolate chip cookies...
I got in about 13.5 hours of training this week...good week and I was really body-tired by last night, for sure.
Brick:
65 mile ride:
4:05
Avg HR = 122
Avg pace = 15.9
20 min run
2.3 miles
Avg HR = 135
Friday, May 02, 2008
The $10 loaf of bread
My mom used to have a saying about "The $10 loaf of bread," which was basically the experience of going to the grocery store for a loaf of bread, but ending up with a whole bag of stuff...obviously, the $10 figure is a little outdated as now the loaf itself would be almost that much, but you get the idea. Anyway, I think I've one-upped the $10 loaf of bread with an $1,100 oil change at the Toyota dealer. I took my car in yesterday for an oil change and got it back today with a new timing belt, water pump, radiator hoses...and a list of several more things that should eventually get done, too, but were not mission critical. Holy crap! Then, of course, the car was almost empty and I had to go right to the Chevron to throw $45 more at gas to feed it. Fortunately, I have another TDC/Chipotle thing for dinner tonight and will eat free burritos for the 3rd night in a row!
Clearly, the pain that Toyota inflicted on my cash reserves was far greater than the swim workout this morning, although Emily did throw out a set of 10 x 125's that kicked our butts. We had 4 people in the lane today and it was a really good swim. I also got in a walk to work and the usual Friday weights. Feels like Friday and I'm hoping to rally for tomorrow's long ride/brick if the weather is decent.
Clearly, the pain that Toyota inflicted on my cash reserves was far greater than the swim workout this morning, although Emily did throw out a set of 10 x 125's that kicked our butts. We had 4 people in the lane today and it was a really good swim. I also got in a walk to work and the usual Friday weights. Feels like Friday and I'm hoping to rally for tomorrow's long ride/brick if the weather is decent.
Thursday, May 01, 2008
May Day
It says May on the calendar...and they are giving free tulips away in our office building for May Day...but I ran this morning with gloves, tights, and long sleeves which does not exactly scream "May," in my opinion. Oh, well...at least there is daylight early now and it wasn't snowing. I had to take my car into the shop this morning on Lake City Way by 8:00, so I was up at 5:00 to get in a 10-mile run first. I trotted away from the Shoebox at about 5:20 a.m. and was happy to have daylight from the get-go this time...did the capitol hill downhill weave to Broadway, down the Howe St. stairs...down to Eastlake, over Boyer, down through the arboretum and back, finishing UP Interlakken and that nice (not) long hill toward the end. My legs were a bit tired, but I felt fine...didn't push, didn't slack, just steady and kept about a 9:30 avg. mile pace.
Today's beverage of choice was good old Gatorade, although I chose a new Tiger Woods' flavor called "Quiet Storm." I suppose the Gatorade marketing dept. thought Tiger's face and "quiet storm" would sell better than a more accurate description like "synthetic purple somewhat resembling fake grape." It wasn't bad...much better than the junk I used last week.
I also test drove some new running socks that my buddy, Joel, gave me for my birthday. He swears by these "Injinji" toe socks and I must say I liked them and understand the appeal, especially for blister prevention. Comfy. Not sure I'd want to deal with the toe sock format in transition during a triathlon, but I'll very likely use them for the Kirkland Half next weekend...they're pretty cool.
10 mile run:
1:34:38
Avg HR = 140
Today's beverage of choice was good old Gatorade, although I chose a new Tiger Woods' flavor called "Quiet Storm." I suppose the Gatorade marketing dept. thought Tiger's face and "quiet storm" would sell better than a more accurate description like "synthetic purple somewhat resembling fake grape." It wasn't bad...much better than the junk I used last week.
I also test drove some new running socks that my buddy, Joel, gave me for my birthday. He swears by these "Injinji" toe socks and I must say I liked them and understand the appeal, especially for blister prevention. Comfy. Not sure I'd want to deal with the toe sock format in transition during a triathlon, but I'll very likely use them for the Kirkland Half next weekend...they're pretty cool.
10 mile run:
1:34:38
Avg HR = 140
Wednesday, April 30, 2008
Spinnin' Wednesday
I would have liked to sleep longer again today, but it wasn't happening. Swam with Anna this morning and had a good workout...the usual 3,000 yards. Last day of the month, so we'll rotate and be off the wall lane on Friday--yea!
It's also a bike/intervals day and the weather is improving out there...however, due to meetings and work stuff, I just went to spin class at noon to economize the time/effort/coordination of gear. Even minimizing the gear, I forgot a sports bra (again)...I swear, it's always something. Anyway, it was a decent class and I did get in a few 30-40 second sprints. It wasn't nearly as good as being on the real bike woulda been, but it'll do for today. Speaking of spinning, the details of the to-do lists are spinning around in my head...
spin class:
50 minutes
Avg HR = 142
Max HR = 157
It's also a bike/intervals day and the weather is improving out there...however, due to meetings and work stuff, I just went to spin class at noon to economize the time/effort/coordination of gear. Even minimizing the gear, I forgot a sports bra (again)...I swear, it's always something. Anyway, it was a decent class and I did get in a few 30-40 second sprints. It wasn't nearly as good as being on the real bike woulda been, but it'll do for today. Speaking of spinning, the details of the to-do lists are spinning around in my head...
spin class:
50 minutes
Avg HR = 142
Max HR = 157
Tuesday, April 29, 2008
Basic Tuesday...
Just a basic Tuesday today...did an hour on the bike trainer with the morning news when I got up...and hit the weight room midday. I'm a little sore from the hills yesterday, but not bad and not in my quads, so that's good. I hadn't lifted since last Tuesday...good to be back in the gym.
Bike trainer:
1:00:00
Avg HR = 128
Max HR = 137
Bike trainer:
1:00:00
Avg HR = 128
Max HR = 137
Monday, April 28, 2008
Return of the killer Mondays...
Again this morning, I was not done sleeping when the alarm went off...8 hours really isn't a big enough helping of sleep lately. Once I got moving and pushed myself to the pool, though, swimming was good as always...just Sue and me in the lane this morning and I got in 3,200 yards.
The other thing on today's schedule was running hill repeats...10 of them, 90 seconds each...and I can't say I was exactly looking forward to this one. I was out and about for a meeting, so I went to Greenlake to run. I started by Peet's Coffee and ran over to the the hill behind the tennis courts/track at Lower Woodland...and it just so happened that the paved hill by the dog park is exactly a 90-second hill for me; how painfully fortuitous. I did 5 hills, then did a half mile loop run to try to re-install the lung I felt I'd lost on the first set (and to settle the peanut butter burps I was experiencing from the sandwich 2 hours prior)...then did 5 more. After #9, I had to say out loud, "one F-ing more..." I felt like I was falling apart, but the distance covered and HR was pretty consistent for all 10. It was sunny and about 60 degrees--quite a nice day--so I did my planks and lunges in the grass by the ball fields, got myself a soy latte for recovery, and came back to work blasting my radio with the windows open. This workout was not fun, but I kept thinking that it should pay off in the Kirkland Half Marathon since it's a hilly course.
RUN:
9 min warm up (just over a mile)
5 x 90 second hills (all .17 - .18 mile and 152-159 Avg HR, hit upper 160s on each)
.6 mile
5x 90 second hills (all .17 - .18 mile and 154 - 160 Avg HR, hit upper 160s on each)
9:30 cool down (1.1 mile)
Total: 6 miles
50:33
Avg HR = 149
Max HR - 170
The other thing on today's schedule was running hill repeats...10 of them, 90 seconds each...and I can't say I was exactly looking forward to this one. I was out and about for a meeting, so I went to Greenlake to run. I started by Peet's Coffee and ran over to the the hill behind the tennis courts/track at Lower Woodland...and it just so happened that the paved hill by the dog park is exactly a 90-second hill for me; how painfully fortuitous. I did 5 hills, then did a half mile loop run to try to re-install the lung I felt I'd lost on the first set (and to settle the peanut butter burps I was experiencing from the sandwich 2 hours prior)...then did 5 more. After #9, I had to say out loud, "one F-ing more..." I felt like I was falling apart, but the distance covered and HR was pretty consistent for all 10. It was sunny and about 60 degrees--quite a nice day--so I did my planks and lunges in the grass by the ball fields, got myself a soy latte for recovery, and came back to work blasting my radio with the windows open. This workout was not fun, but I kept thinking that it should pay off in the Kirkland Half Marathon since it's a hilly course.
RUN:
9 min warm up (just over a mile)
5 x 90 second hills (all .17 - .18 mile and 152-159 Avg HR, hit upper 160s on each)
.6 mile
5x 90 second hills (all .17 - .18 mile and 154 - 160 Avg HR, hit upper 160s on each)
9:30 cool down (1.1 mile)
Total: 6 miles
50:33
Avg HR = 149
Max HR - 170
Sunday, April 27, 2008
Back home...
Well, the California vacation was a bit different than anticipated...Malia's partner, Sandra, had surgery on Friday (during my little side trip to San Diego). Fortunately, she got to come home yesterday and some of their friends hung out and made dinner for all of us in between Sandra's doses of vicodin and assorted other drugs...yikes. It was a bit stressful in their household, but I still had a good time and it was good to see them and also to have a change of scenery. In between everything yesterday, I took a short solo trip into San Fran. It was about 80 degrees and sunny and I was psyched. I spent a few hours walking around the Castro (saw a naked guy walking down the street at Castro & 18th) and hung out a bit in Delores Park with a zillion other people---it was like the beach without the water. It was great to lay in the park for a while and charge my solar panels.
Today I returned to Seattle...another flawless flight on Virgin Air (I'm now brand loyal, no question) and I was home before noon. Not exactly sunny and 80 here today, but it was pretty balmy in the 60s and I dropped all my stuff without unpacking and got out on the bike. It was a good thing I took off ASAP as the rain was just beginning when I got done. My training plan said 25 miles on the bike with a 10 mile TT, but I changed it a bit...I ended up doing a 42 mile ride with 2x 5 mile TT's on Lake Washington Blvd. and then bricked it with a 20 minute run. I did not feel particularly inspired on the bike, but it was OK...the run was a little tough at first, but felt fine. I don't know why, but running is more fun than biking these days. Anyway, I felt good about the workout and am quite happy to be going out for a belated birthday dinner and some beers shortly!
Brick:
42 mile ride:
5 mile TT: 14:51 Avg HR = 156
5 mile TT: 15:05, Avg HR = 157
Total ride:
2:38:55
Avg pace: 15.9
Avg HR = 133
Run:
20 minutes
2.37 miles
Avg HR = 140
Today I returned to Seattle...another flawless flight on Virgin Air (I'm now brand loyal, no question) and I was home before noon. Not exactly sunny and 80 here today, but it was pretty balmy in the 60s and I dropped all my stuff without unpacking and got out on the bike. It was a good thing I took off ASAP as the rain was just beginning when I got done. My training plan said 25 miles on the bike with a 10 mile TT, but I changed it a bit...I ended up doing a 42 mile ride with 2x 5 mile TT's on Lake Washington Blvd. and then bricked it with a 20 minute run. I did not feel particularly inspired on the bike, but it was OK...the run was a little tough at first, but felt fine. I don't know why, but running is more fun than biking these days. Anyway, I felt good about the workout and am quite happy to be going out for a belated birthday dinner and some beers shortly!
Brick:
42 mile ride:
5 mile TT: 14:51 Avg HR = 156
5 mile TT: 15:05, Avg HR = 157
Total ride:
2:38:55
Avg pace: 15.9
Avg HR = 133
Run:
20 minutes
2.37 miles
Avg HR = 140
Friday, April 25, 2008
Trip within a trip
I'm in the San Diego airport about to fly back up to San Fran...I had a little half day trip to SD for a professional fact-finding mission. I liked the facts I found and am calling the day a likely success...will know more soon.
I started the day today with a good swim at the Albany High School pool in Malia's neighborhood...I'd intended to sleep in, but woke up about 6:00 and decided to walk over to lap swim. The pool was really old with a pretty dang cold locker room...but the place had character and not a lot of swimmers, so lap swim road rage was avoided and I had a good swim. The pool seemed long, though, and after I timed myself on what I thought was a 200 and it was about a minute slower than it should have been, I asked the lifeguard if the pool was meters or what. She said it was 100 feet long, or 33.3 yards. How the hell are you supposed to figure out your yardage on THAT base? I think I figured out that I did about the usual yardage and called it good...definitely a little more intersting than usual :)
I forgot to report the other day that Virgin Airlines is my new favorite airline...way cool entertainment features and the flight crews have been really cool.
It's supposed to be 83 degrees in San Fran tomorrow...whoop!
I started the day today with a good swim at the Albany High School pool in Malia's neighborhood...I'd intended to sleep in, but woke up about 6:00 and decided to walk over to lap swim. The pool was really old with a pretty dang cold locker room...but the place had character and not a lot of swimmers, so lap swim road rage was avoided and I had a good swim. The pool seemed long, though, and after I timed myself on what I thought was a 200 and it was about a minute slower than it should have been, I asked the lifeguard if the pool was meters or what. She said it was 100 feet long, or 33.3 yards. How the hell are you supposed to figure out your yardage on THAT base? I think I figured out that I did about the usual yardage and called it good...definitely a little more intersting than usual :)
I forgot to report the other day that Virgin Airlines is my new favorite airline...way cool entertainment features and the flight crews have been really cool.
It's supposed to be 83 degrees in San Fran tomorrow...whoop!
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