Wednesday, December 31, 2008

Run, swim, ouch

Treadmill Run
10 min 8:55 pace
5 min stretch
5 min 8:55 pace
10 min 8:55 pace at 2.5% incline
1 min 8:55 recovery
5 min 7:30 pace
4 min 8:55 recovery
10 min 8:55 pace at 2.5% incline
1 min 8:55 recovery
5 min 7:30 pace
4 min 8:55 recovery
5 min 8:55 pace at 2.5% incline

7 miles total

Tummy wasn't happy with the food I ate this morning and ended a little short. Oh well, run felt good. I removed the stupid bungee cord laces and didn't experience the pronation. Yay. I immediately hoped into the pool

4 x 500 moderate paced swim; 30 sec rests.

2000 yards

Swim felt great. As soon as I jumped I found myself dancing with the water. It's good to feel like you belong.

My clumsy ass cut myself shaving in the shower gym. Not a little nic but a full on slice off skin straight off the ankle. I stood in the shower for an extra 10 minutes hoping it would stop bleeding, no luck. Blood ran down my leg all over the locker room as I ran to the bathroom to get tissue. It looked like bloody carnage in that place. I had a hell of a time cleaning it up as I had to hold my hand with tissue around my ankle to stop the bleeding. I sat in that damn locker room stuck in only a bath towel for 15 minutes before someone offered to get some kind of help. I couldn't let go of my ankle long enough to put clothes. Frick! Humanity.....where the hell was it? I was passed by more then 10 women and not one offered any kind of assistance. Someone finally offered to go get the manager. Lol, she came back with a bandaid.....then had to go back for the full first aid kit. 45 minutes later I left, wrapped in gauze.

I'm now rockin a limp, it hurts a lot more then when I first cut it. Hopefully this will not affect my dancing tonight.
I hope everyone has a safe and Happy New Year! 2009 starts my IM training!

It's now 4 hours later, I take the bandage off and I'm still bleeding! WTF? I am seriously a tool.

Tuesday, December 30, 2008

The Never Ending Story

is what I watched on my 75 min recovery spin this morning. Great choice to pick up my mood and pull my head out of my tail. I kind of looked at the story line as part of my training. The "nothing" was trying to destroy Fantasia because people no longer "believed", they lost their imagination. Last night I allowed the "nothing" to take over because I started to loose my way, I had started to forget why it is I do what I do. Because I'm crazy :), ok not really. I swim, bike, run, I TRI because it is hard for me. Nothing good in life comes easy. I want the challenge. I want to hurt. I want to get thrown down on the ground, kicked and spit on only to jump right back up and release my wrath. I know myself, the Southern Oracle would be a cake walk. Maybe if I believe enough I can find a friendly lucky pink dragon (although I think it looked my like a giant dog) to help me out during race day.....oh now I just sound delusional.

75 min spin - Recovery - easy endurance pace.
Max watts 162/ Avg watts 144 (I said easy :))
Max HR 160 / Avg HR 144

Monday, December 29, 2008

I am not

a runner.....a cyclist...or a swimmer. Sometimes I wonder why I TRI at all.
Today was humbling, in the pool and on my run. I was once again reminded that I have to work my ass off (literally) to be good at anything. Wouldn't it be nice to just wake up and be good at something? Why do I constantly have to work on it all? Once, just once I'd like the swim, bike or run to come natural. I'd also like the people that refer to me and make comments like "it's more difficult, I don't train as much, or I'm not a natural _____ (you fill in the blank) yadayadayada" to seriously go %$#@ themselves. Training is hard, always. If it wasn't for my stupid, persistent, overzealous drive I'd be doing something else....something that I might actually be good at.

Morning swim

500 warm up

5 x 100; 25 a-ok, 25karate, 25 fist, 25 free; 20 sec rest
3 x 50; 25 scully, 25 frees; 10 sec rest
2 x 20; one arm catch up

1 x 150 fins
1 x 100 paddles
repeat 3 times

Swam straight until my time was up - 750

Total yardage = 2750

I felt like a fish that had lost her way and jumped out of the pond, my form sucked, I was all over the place. The first half of my workout my right lat hurt, my stroke must have been really off. It went away by the end of the workout.

As the day went by both lats started to burn.

Evening run

This was supposed to be a tempo but like my swim, my form was off and I was all over the place

Treadmill tempo
10 min warm up 9:00 pace - ugh, my upper body feels stiff and heavy.
5 min stretch
5 min 9:00 easy pace - I noticed I was loosing feeling in my feet :(
10 min 7:30 - pain started kicking in 1/2 way through. This wasn't the kind of pain I should have blocked out. I was pronating a lot. My left ankle and shin hurt, I could feel my legs rolling out. I tried to focus on keep my upper body light and tall, keeping my stride straight and running on the middle to balls of my feet. Nothing was working. I have bungee cords on these shoes, they felt too tight. This will be my last run with them, I think they are part of reason I was pronating. Even after loosening, they still felt too tight.
5 min 9:15 easy pace
10 min 8:00 pace - This is absolutely pathetic. I ran the first 17 miles of my marathon at a comfortable 8- 8:10min pace and now I'm having a hard time going 10 mins? The striking pain up my shins was almost unbearable. I knew I could easily do the speed...I should have just stopped but I couldn't...I was running because I was mad at my legs, not a good thing.
5 min 9:15 easy pace

5 miserable miles. What a %^$*ed up workout. This is just more proof that I am not a runner. I have totally lost my form. I must got back to weekly run drills.

I was going to spin in the morning but I think I'll do it at night. My shins hurt like a mother, I hope the ice will reduce the inflammation.

Sunday, December 28, 2008

Mundane training...

Motivation came and went today. I indulged in more yummy food last night/today and my tummy paid the consequences. The run wasn't going to happen and I wasn't exactly looking forward to feeling like a sausage in my I resorted back to my comfort zone and got on the good ol trainer.

95 min spin - Endurance/threshold pace
Max watts 201/Avg watts 170
72% threshold/ 12% endurance
Max HR 169/ Avg HR 157

Pretty boring, I did get through all of my Netflix though. I'm kind of sad, I only have one disc left of Weeds season 3 and season 4 has yet to be released :( I'm a big fan of dark TV series. Dark as in dark comedy, drama...if anyone has any good recommendations I'd love to hear them.

Saturday, December 27, 2008


At last!
It's funny, now that I can drive and train elsewhere I opt to be a slave to my damn bike trainer. This is another prime example that I only want what I can't have or do. Once I get it, I no longer want it....this is true in so many aspects of my life.

Big thanks to Gary for
1. opening up the old AL for us to spin in
2. wanting to spin for a couple hours

Spinning with friends is so much better, isn't that the case with everything?

My workout its self was pretty boring.....2 hours at moderate endurance wattage. My goal was to average somewhere around 160, I ended up with a 166 so the mission was accomplished. According to my current pathetic power max, I rode 55% of the ride at threshold and 41% at endurance. Each 2 hour session I have done I have increased my threshold % more and more. This is nice to see and helpful in my learning/training curve. I<3 my power tap.

Finished my workout up at home with an hour of Pilates.

Friday, December 26, 2008

Angels save the holidays

MaryJane – Thanks for going up and beyond to locate cables for my car.
Ali – Thanks for being an awesome friend and offering to transport them to me.
Pascal and Michele – Thanks for helping me find places to go during the holidays and opening your doors as the amazing extended families you are.
Baier – Thanks for taking me out Christmas Eve. Please thank Carrie for including me in the holiday festivities. I learned far more then I think anyone needs to know about Jack Daniels : ) and found out I actually like the single out Crown Royal, Jack's going to give you a run for your money. After watching Mama Mia I have realized I MUST pick it up this weekend, I can't wait to watch it on my trainer. BTW, your green bean casserole was to die for! Get yourself a felony charge and you'll be right up there with Martha Stewart. I'm sure you could take first prize for decorating cell block C.
Brandee – I can not thank you and your family enough for the ride out to my mothers. Your kindness and generosity makes this world a better place. Once a stranger hopefully a new found friend/training partner :)

My mom and I had a wonderful Christmas. After Brandee and her wonderful family dropped me off, my mom and I exchanged presents. I outfitted my mother with training clothes. Yes mom, I'm hoping you join TNT for the ½ Marathon walk in April : ) We then took the bus downtown to enjoy dinner at Three Degrees. Dinner was phenomenal, we shared sachets truffles, braised ribs and a golden beet goat cheese fondue salad. Soooooo yummy. After dinner we walked around downtown for awhile. Ha! I almost fell over laughing when my mom asked if she would have to eat that awful GU during her ½ marathon walk and then if she would experience GI issues during the walk. LMFAO, sorry mom, I told you I was going to blog it, too funny! I tried to shoot a snot rocket along our walk and I think it froze and stuck to my face as it was coming out, to make matters worse a hot guy was walking towards me when this happened. There, I shared something embarrassing, feel better? :)
We ended up at The Portland City Grill for a few after dinner drinks to make the ride home not so cold. The view from the 30th floor of the US Tower was beautiful. The snow covered city seemed so small.
1 kentury side car and 2 spanish coffee's we mother and I bid farewell and started our adventure home. The MAX ride back wasn't too bad, heat was working, no one smelled and it wasn't crowded. I got off and attempted to run my mile and a half back to my house. That didn't work out too well, within the first few steps I slipped and fell on my hip, thankfully it was my left side side as I still have a bruise and some kind of ice burn from falling on my ride side. I'm a cold mess, yet I was a happy cold mess. I walked the whole way home with a massive smile on my face, I couldn't stop thinking about how lucky I am to have such great friends and family. I am truly blessed.

The day after.........
I went to bed at 8pm so that I could get up at 5am and hit the apartment treadmill for a 2 hour run before work. I had a lot of self indulgence to burn off. I get down there and none of the equipment has power. WTF? I walk out with GU in hand to realize as the door is shutting my house keys are on the treadmill and I am now locked out of my house and the clubhouse and I'm only wearing short shorts and a tank. AGH!!!!! I have a short 5 minute panic attack as I start to get cold and my tummy is growling from hunger. As I contemplate eating the GU I see a car drive by and I quickly run out to flag it down. Thankfully my neighbor has his key with him and let me in to retrieve my house key. I took this whole cluster-%#$ as a sign that I should go back to bed. So I did.

Wednesday, December 24, 2008

It is what you make of it

Life that is
I was determined to wake up of the right side of the bed this morning. I awoke at 1 am to a tad bit of insomnia and the wrong side, I tossed and turned trying to sleep for the rest of the night. 5:30 I awake to my alarm clock and shit-you-not, I am on the right side of the bed :) Immediately I jump up, get dressed and hit the trainer for my morning spin

15 min warm up
5 x 1 min high (for me) cadence spins 90rpm pushing 200 watts; 1 min recover floats- same gear dropped cadence down to 80rpm
10 min - endurance wattage/moderate pace
5 x 2 min high cadence spins 90 rpms 190-200 watts; 2 min floats same gear - 80 rpms
5 min - endurance wattage/moderate pace
4 x 1 min one legged spins at 85 rpms, higher gear 160-170 watts, alternating legs
5 min easy cool down

1 hour spin -
Avg wattage 164/ per kg 2.71
Max wattage 266 / per kg 4.38
Avg HR 163/ Max HR 181
Avg cadence 83/ Max cadence 93

We are in control of our own emotions. I will not allow self pitty to get me down. Where there's a will there's a way and I will be seeing my mother tomorrow and I am excited, she's going to LOVE her gifts. Happy Holidays everyone!

Tuesday, December 23, 2008 can something so beautiful bring so much sadness?

I almost feel wrong feeling bad as I have a ton of people in my life that have reached out to me.... yet I can't make the melancholy go away.

It's been a week and half since I've been able to drive. My wonderful boss and co-workers have picked me and taken me home a few times from work. This snow is ruining my enjoyment of running. I don't know how anyone can like running in layer upon layer, running slow and with a heavy camelback filled with food and a change of clothing. I HATE, HATE, HATE it. Tomorrow I am walking my tail to work. I miss the pool and the trainer is driving me nuts.

I realized today that I would not be able to spend Christmas with mother and grandparents. First my birthday and now Christmas. None of us have a form of transportation to commute is this crap. I desperately tried to find a set of chains today but everyone was sold out :(. I'll be damned if I'm stuck home alone on Christmas, come hell or high water I will make it to meet my mom, even if it does take me several house on public transportation. Christmas Eve will suck. You know, usually I'm a big fan of solitude. I don't need to be around people 24/7 and enjoy my alone time but frankly I've had enough. I feel like I've hit an all time low - loneliness at it's best. What's worst is here I am disclosing this bout of depression and weakness to the world. Awesome..... At least the sadness did some good today. I got off the phone with my mother this evening pretty upset. There wasn't anything she or I could do about it. I just stood there allowing the sadness to overcome me. I really made me angry. It was at this point I had two choices. Grab my bottle of rum and drink it until I passed out wallowing in self pitty or check out the new found apartment club house which I believed had a treadmill. I choose the second option and ran down to the clubhouse. Upon doing so I slipped on ice and fell on my right hip. I was wearing shorts (my body is getting acclimated to the cold) and now have a huge ice burn/bruise forming. What a way to hit a girl a when she's down. I got back up and walked to the clubhouse.

Tempo run 7.3 miles
10 min warm up run
5 min at 9 min pace
10 min at 7:30 pace
5 min at 9 min pace
10 min at 7:30 pace
5 min at 9 min pace
10 min at 7:30 pace

Run felt good, it's what I needed.

Sunday, December 21, 2008

Let It Snow, Let It Snow, Let It Snow

Or not, really...make it stop.

To help save my sanity and cure my cabin fever I decided to take a 2 hour adventure through the snow, on public transportation to hang out with a friend and watch movies all day. As the storm grew worse hour by hour I had less of a desire to make the 2 hour trek back home, instead I stayed over and the movie watching continued into the next day.
Here's a list of movies that kept us entertained

Fred Clause
Christmas Vacation
Badder Santa
and part of Wall-E

It's always more fun to watch movies, eat and drink with friends then alone. Plus I had someone to share a whole box of Betty Crocker brownies with cookie topping. Sinfully delicious and worth all 1200 calories. Sunday afternoon I started to get the cabin fever feel again, the storm was picking up and daylight was quickly coming to an end, it was time to get my tail home. Ah yes, another 2 hour adventure into the storm and on public transportation. The Yellow MAX line (light rail car) was out of service as the switches had froze, lovely, so I had to wait for a shuttle bus. The BLUE MAX line was having electrical problems and was running late. I waited in the blistering cold for 25 minutes for that stupid thing, at which point I'm pretty sure I encountered frost bite (exaggeration here). First my toes went numb, then were incredibly painful to move. Finally the stupid light rail showed up and I had the pleasure of sharing a seat next to a heavy smoker for the next 30 minutes. The car continued to have electrical problems, the lights would go off, or flicker and the heat was not working. I was very happy when we arrived at my stop. I ran the mile and half home. Today was much more difficult to run in the snow then any day last week. For one we're looking at 6-8 inches and two, the top is frozen. I had to be-careful of where I stepped or I'd fall into a hole or have the ice cut me...which I didn't know could actually happen. At some point I made it home. Immediately I changed into my bike shorts and hit the trainer, I had 1/2 a box of Betty Crocker brownies to work off. I finished 90 minutes later with an avg wattage of 162 and HR or 152. Now it's time for sleep in my nice warm better. The stupid storm is supposed to stick around for another week.....I really don't want to run to work all week again :(

Saturday, December 20, 2008

Another SNOW day!

This weather is really screwing with my training. I can't make it to the pool and I can't get any kind of quality runs in, I'm limited to my trainer which I think is slowly killing my brain cells.

Woke up at 6:30 and after some hot oatmeal started my 2 hour spin. Spinning in a room that has a temp high of 40 degrees is motivation to get your legs going and get your heart rate elevated, this room happens to be my living room. I watched Bottle Rocket, Luke and Owen Wilson kept me mildly amused. 45 mins in and I could no longer feel my hands, feet or nose. I think they had all fallen off due to frost bite, somehow I managed to continue on spinning. It sucks when you're covered in sweat and in a cold house, I had to keep my HR above 150 just to keep warm enough to continue on.

Power data - endurance range
120 mins
energy expenditure 1159
caloric intake 240
Max watts - 198 / 3.26 per kg
Avg watts - 160 / 2.63 per kg
Avg cadence (because few care) 75
Max HR 165 / Avg HR 154

Thursday, December 18, 2008

28 years


Same spin session as the day prior....I know I should have done something different but it was my bday and I really didn't have the energy into building a workout. That's kind of an oxymoron right? Not enough energy to build a workout but enough to do one. It happens, I guess.

20 min warm up
2 x 2 min at 200+ watts with 2 min recoveries
4 min alternating leg power spins
20 min cool down

It started snowing on my run to work, it was beautiful, cold but beautiful. I tried to run w/out my Sugoi beanie, just for one day I'd like to not have flat ugly hair. That didn't really work, 5 minutes in and I thought my ears had fallen off. Beanie on, bad hair happens.

A coworker made me a badass rum cake for my birthday. Thanks Gayle, you're the best!

I really had no bday plans, I did all my celebrating this last weekend and with the crappy weather as such I had just planned on running home and drinking myself to sleep, my mood hasn't been that great either. Being stuck in my house and limited on my training has started to depress me. My good friend Michele saved the day! Super woman came and picked me up from work and share a damn good comfort dinner. The night was capped off with wine and more rum cake. I even got a warm house and bed to sleep in and a ride to work the next morning.

I am very grateful that I have such caring friends.

Tuesday, December 16, 2008

Spin, run, run

I woke up this morning to flooding in the laundry room and exploding honey in the microwave - the day never got any better

Morning spin - 1 hour
25 min warm up
5 x 2:00 min intervals at 200 watts; 2 min recovery spins between
6 x 30 rpm one legged strength pedaling per leg
20 min cool down

My strength in my quads have diminished. I don't have the muscle power to hit my anaerobic threshold, this is pathetic.

Ran to work - 3.7 miles - COLD and icy! At least the winds weren't as bad as yesterday
Ran home - 3.7 miles - Cold, dark and icy.

I'm tired and melancholy. :(

Monday, December 15, 2008

I am not a fan of the cold

Sunday morning I awoke to several inches of snow. This would have been fine and all but I was 20 or so miles away from home, had a slight hang over, running off of 4 hours of sleep and some how had to figure out how to drive home with a front wheel drive car with no chains and crappy tire traction. After many fish tails, cursing followed by Hail Mary's, I pulled into my drive way. I've never been so happy to be home. My car will now be parked for the next 7+ days and my only way of transportation will be running....which starts my Monday

I ran to work today. 3.7 miles each way...20-25 degrees with winds between 23-30mph.
I left the house wearing my CWX run tights, my hideous fleece pants my mom bought me some years ago for Christmas. Thank you mom, you told me one day I'd need them and today was the day. I rocked a Craft Pro Warm base layer with a Sugoi Speedster with a Sugoi Fino beanie and the Speedster hood over the beanie. Two pairs of Craft pro warm socks, my BADASS Nike Gore Triax, Gore Lady Alp-X Jacket and some Gore Windstopper gloves. You'd think I'd be warm right? The first 10 minutes sucked. I couldn't feel my fingers and my nose was so cold it burned. But within 10 minutes the technical fabrics worked their magic off my elevated HR and I became an inferno of heat. Everything was warm except for my face which I could no longer feel...but if I can't feel it, it can't hurt right? The run for the most part was ok, until the wind started to moan, which made me moan in pain. The wind hurt, bad. I felt like someone was trying to push me over and the chill was extremely painful.

We had issues with the heat at work today and I think 1/2 the day was spent around 40 degrees. I had to wear gloves at my keyboard. I don't think I finally defrosted until 3 or so.

The run home was about the same as the run to, except that it was dark. Still hurt like a mother.

I'm looking forward to sleeping in my nice warm bed. Tomorrow is going to be another ice chilling day. Someone please make it stop.

Sunday, December 14, 2008

Snipets from my 28th Bday celebrations

For the record the actual birthday is not until Wednesday, but who does anything on Wednesdays? I decided to celebrate this weekend.

*After 2 glass of blackberry wine and trying numerous dresses on we are off to hit the town. It's odd that just a year or so a go I was uber girly and wore dresses, heels all the time. Now, I just feel of out of place in them.

*Bourbon furnace - hot apple cider, nutmeg and bourbon. Lindsay's pumpkin pie was good too. The bartender made me a special key lime shot. It was blissful.

*Lisa running back to Ringlers to tip the bartender more because he called her beautiful
*Lindsay and I loosing track of time in a clothing store. I was in aw (ok a little tipsy) of some sparkly spandex pants and pondered the idea of buying a dress and taking a razor to shorten the length. Alana called, woke me from the fashion nightmare that was about to take place and we were back on our way
*Mmmmm - Calamari, lox and cocnut shrimp...good friends... Lots of girl talk and giggling
*Lisa showing off Alana's oh-so-hot sassy zebra striped shoes to a table or 10-12 elderly people, she did so with a can-can kick. It was great, they loved it.
*Josie saving us just in the nick of time! We see her a block from Jake's, all of us scrabble into the car at a red light and head down to the club. That mile or so walk in heels and freezing cold would have sucked. Josie, you get super hero status for the night, Extra kudos for the parking spot a block away,
*All of us ladies get in free of cover, that happens when you know someone who knows someone.
*Blueberry martini - Thanks Katy, it was delish!
*Lisa trying to "work" the free drinks for the night - classic good stuff

*The hot guy with big hair....too bad he was soooo small. Maybe if he was man sized his hair wouldn't have looked so big.
*Crown royal on the rocks - 2 of them. At first the bartender made them in shot glasses. Who shoots Crown Royal? It should be sipped and I should not have to correct a bartender. Anywho, thanks Alana, love ya girl!
*Don arrives and I experience my first lemon drop shot. Made with fresh lemons, so good and sweet, After my first one I kept going back for more...which were covered by various random men.
*Lots and LOTS of dancing.

*2 shots of Patron from another random guy - thanks!
*2:00am, uh tummy's growling, time to go!
*Lisa, Alana and getting on dude's backs to race down the end of the block- piggybck style. What? we do it in crossfit. Ha! I just remembered that!
*Waiting forever for a cab ride to Touches only to get asked to leave because they were closed :( Tummy is soooo hungry.
*Alana and I capping the night off with a plate full of cookies then sharing a bed with her two cats and 3 dogs.

Thanks to my friends for coming out and showing a girl a good time for her birthday. I have the best circle of friends. Love ya!

Saturday, December 13, 2008

Training made easy...

Well not really but it's sure a lot less difficult when your blood is not polluted with alcohol. This week has been the first week oh in probably 6-8 that I haven't had a drink all week or got drunk during the weekend. During my training seasona a drink is rare but since I've been on the off season I had to make up for a lot of lost time :) Anywho, my power on the bike and run this week have shown decent numbers (it's been a long time), and this is off of a lot of stress and fatigue. Reflecting back on my daily training and stress log I can see what the pro's and con's of my off season.
1. Not documenting nutrition - HUGE PRO. I'm a walking nutritional encyclopedia and at any given moment can list off the calories (energy) in most food (fuel) and the macros. This will happen after documenting your nutrition for 3 years....has it really been that long? I know what works and what doesn't work for my body. I also know that I can't document 3-4k kcal, well I can, I've done it but honestly I don't like thinking I consume that much fuel...and in result have fell too short too many times on long workouts = not a good thing.. I know I need the kcals but there's something that makes me feel like a pig when I look at 500-600g of carbs. It's been a month since I stopped documenting and I can feel the energy in my workouts. At last!
2. One glass of alcohol makes a difference on my performance and recovery. This sucks major tail, but it is what it is and not much I can do about it but not drink. Luckily this is not much of a problem for me since I cut alcohol down to one glass or two a month last season. I'm not really a lush....I just pretend to be for a month or two.

Morning swim

500 warm up

1 x 100 - A-ok; 10 sec rest
1 x 100 - fist pulls; 10 sec rest
1 x 100 -scully down 25; freeback - repeat; 10 sec rest
1 x 100 - flip water when hand is exiting the water (ensures a full end to the stroke, I have a tendency to pull out (ahahaha!) too early)
1 x 100 - karate; 10 sec rest

2 x 150; fins; 45 sec rest
1 x 200 paddles; 30 sec rest

Main Swim
1 x 1000; every 200 change breathing and speed starting with 3 strokes, 4, 5, 4, 3.

1 x 200 cool down.

Total yardage 2,700

I then went over to Michele and Johan's for a 2 hour trainer session and watch IM Kona World Championship. Can I just say Chrissy Wellington is BADASS?! There I said it.

My avg wattage again was up 10-15 watts at 155 and my HR avg was 154. This was the longest trainer ride I have done thus far....I guess it helps to be riding nowhere with good company :)

Now, it's time for a little nap. Then I'm going to meet up with some very special friends to dance my legs off and drink until I can't feel my face :D Hey, it's still my off season and I have a little Bday celebrating to do.

Friday, December 12, 2008

Another day another spin

10 minutes after waking I was on the trainer for a 75 min recovery spin. Oddly enough my avg wattage was about 10 watts higher yet my HR and energy remained the same as prior workouts. I have also had a pretty long week in regards to training and work, I would have thought that would show in my wattage, yet it didn't.

Avg watts 153, Avg HR 147

I realized Oscar (my fish) died sometime during the week. How depressing, I killed him within 5 months....this is another example as to why I shouldn't have a boyfriend. What if I forget to feed him?

I am really looking to letting loose and dancing the weekend away. Bring on the happy feet!
Sometimes....yes sometimes a girl wants to get swept off her feet, if only for one night.

Thursday, December 11, 2008

It's been a long day

Woke up at 5:00am to head to the pool to get my swim in...along the way I got pulled over for having a headlight out. Mrs. or Ms. Hillboro Police Officer was kind and let me off the hook. I told her that I had planned to get it replaced tomorrow and she went on to explain the importance of doing it immediately. As I went along my way I thought of why I was "too busy" to do it today. Realization stuck me, if I was hit by another car because they didn't see me I wouldn't be able to the things that were "so important" that I couldn't change my light. I made it a priority to do change it on my lunch. I feel better now.

Morning swim
6 x 500s; 30 sec rest between sets

Total yardage = 3000

Normally this sort of set could send me to boredom hell, but not today. Work is uber busy and I have at ton on my mind. My swim was much needed mental therapy.

Another busy day at work. I have so much passion and desire to do well and I let myself down...more importantly I don't want to let the person I respect down. I have area's I feel need improvement and find them very challenging. I guess it's a good thing though, once I conquer them (which I WILL DO) I'll feel that much better. right?

Evening warm up run 3 miles easy around the waterfront in downtown PDX. More mental therapy. It was such a beautiful night. The sky was clear, air was crisp, the moon- full and bright. Christmas lights and decorations hung from buildings and trees, tis the season. The street lights glistened off the water and for the moment I was running everything was ok.

Run lead into an hour of Pain In The Park.
My energy was low and I wasn't able to give it my all tonight. Maybe the swim and run had something to do with it. The 35 burpee's handed me my tail and I wasn't too keen on the leapin' lizzards either. I did enjoy the circuit stations and the 4x1 min chair holds followed by stair climbs - my quads are going to burn tomorrow and will require special attention from my "stick" tonight. Hopefully a morning recovery spin will straighten things out.

My nose is cold, yet again :(

Wednesday, December 10, 2008

Recovery spin

That's just about it. Jumped out of bed and hoped on the bike. 75 mins, avg HR 142, avg wattage 144. Easy workout, enjoyed a couple more episodes of "It's Always Sunny In Philadelphia"

Tuesday, December 9, 2008

Evening speed work

A friend gave me this workout indicating that it would help my body get acclimated to running faster...that was put mildly IMO as I nearly passed out....oh I feel out of shape.
The workout is documented by mile blocks by there was no rest between pace changes

1 x 3200 at 8:57
1 x 1600 at 7:08 (uh wow, I used to be able to do 5 of these's been too long since I've done weekly speed work)
1 x 1600 at 8:57
1 x 1600 at 6:53(mother&%^^#$....HR was 190+ for duration....pushing my anaerobic max. Who knew you could go 6 minutes without oxygen?)
1 x 800 at 8:00 (am I really going slower? my HR doesn't feel like it)
1 x 800 at 10:00 (I have never been so happy to run a 10 min pace in my life!)

Mission completed and somehow my lung is still intact

Followed up immediately with swim speed and form workout

1 x 500 warm up (really? probably not a "warm up" since my body was still ignited)

1 x 100 paddles; rest 10
1 x 50 buoy
repeat 3 more X

1 x 50; catch up drill 25 down, free style back
1 x 50 ;skully 25 down, free style back
1 x 50; strength pulls 25 down; free style back
1 x 50; hand flip water when exiting 25 down; free back (wow, this really showed me that my stroke is too short. I felt a nice bit of power when I'd flip the water)
repeat 1 x

4 x 50s - sprints; consistent :45 each with a :30 recovery

100 cool down

1800 yards total

Sunday, December 7, 2008

Sunday Run

Another long run day....I think it ended somewhere between 15-16 miles.
Ran the first hour with a friend...comfortable LSD pacing. Thankfully the company was good because running down by the industrial area is a little lackluster, there is so much more to be desired for in scenery.
The second part of the run was with the PDX Tri Club Wildflower Training group. We were fortunate to run into Gary and be able to chill in Athlete's Lounge as it was cold outside and we had an hour between runs. Plus I was able to throw down an oh-so yummy salted bagel, funny what the athlete desires. Part 2 of the run felt a more challenging, probably because the first couple of miles were straight up hill, that and it always takes me a good 2-3 miles to open up my run and find my comfort zone. It didn't help sitting for an hour in chilled clothing, at least we had a warm, dry place to wait in. Finishing the run felt great. What was even better was recovering with good friends, sushi and sake! Another weekend has come to an end.......

Saturday, December 6, 2008

What a great day!

Athlete's Lounge was having the grand opening of their 2nd store today and one of the many perks was having the pleasure to meet Olympic Beijing Silver Medalist Simon Whitfield. Gary invited a few of us along for a run with Simon before the store opened. For some reason I had thought this was going to be an easy fun run...Ahahahahahaha! I show up at the store and immediately knew I was in some deep shit. 20-25 fast men (some of which were UBER cute!) and 2 other women. Ok, so what. I'm used to training with a ton of testosterone, I'm not a slow runner, I should be able to keep up. Ahahahahahaha! The first 5 minutes felt really good. Then we hit Lower McClay park and started running up the trails. Speed picked up quickly and within another 5 minutes I was dropped. I slowly noticed I was falling further and further behind the group. Was I slowing down, no I don't think so. Speed demons were unleashing their wrath on the trail. Soon I was by myself, which is all fine and dandy...I love trail running, alone or with people, doesn't matter much. What I don't love is being forced to go fast on trails. I'm clumsy and get vertigo on the trails, not a good combination. Did I mention that the first 35 minutes of the trail run was straight up hill? WTF?! My HR was between 175-185 and topped out at 210. Jon and Don were kind enough to wait for me at the turn down....which was nice because if they hadn't I would have kept going and got lost in the forest. The run back down was scary fun. Fun to go so fast, scary as my vertigo was OUT OF CONTROL. Wow, very lucky I didn't fall. We all met back at Athlete's Lounge. Some of the Ironheads (local tri club) went out for a ride. Don and I decided to go out for a loop around Sauvie's Island. The first 10 minutes were brutal, it was only 35 degrees out. My fingers felt like someone had taken a hammer to them. But quickly I got my HR up and my Gore Windstopper Gloves and Jacket worked their magic. The ride was absolutely beautiful, cold, crisp and clear. I noticed as we were riding around Sauvie's (always windy) how much power I would save riding behind Don. I was conserving on avg 30-50 watts. Drafting is great! Well, it can be. I was surprised at how great the ride went for me. I'm running off a lot of fatigue from this past week and the "run through the jungle" this morning wasn't helping anything out. Also, did I mention my lats burn from cross-fit? Stupid DOMS, stupid pull ups. I HATE pull ups.
Anywho, 28 miles later and we are back at Athlete's Lounge. Spent the next couple hours BSing with friends. It was at this time I got to meet Simon. I was so excited because I follow his blogspot.

I felt like I already knew the man. VERY nice gentleman and phenomenal athlete. I got a picture and an autograph too! My day was awesome. And just to put the icing on the cake my bib number was called at a raffle drawing and I won a high end wetsuit. Hot damn! What a kick ass day! Now it's on to the PDX tri club holiday PAR-TAY. Time to have some more fun

Friday, December 5, 2008

Pain In The Park - week 5

Another week of Pain in the Park.
I have say this was probably the least favorite out of the series. Things started to feel repetitive (as in week after week) which is not the objective in the training. It could have just been me, I don't know...we'll see how things turn out next week.
BTW, I hate hoping up a damn hill....I'm not the energizer bunny, who does that?!

Post workout I headed over to NW 23rd to check out Custom Bicycles, a new Guru custom speciality shop. I was impressed. The shop has a sharp layout and the bikes are BEAUTIFUL. Every bike they build is custom fit. The owner Adam was knowledgeable and friendly. It was pretty neat talking to him about the bikes frame and how via wind tunnel testing proved that body positioning and comfort reduces more drag then a frame design. What was even cooler was that I knew exactly what he was talking about as I follow Scott Curry's blog when he was up in Canada testing the Guru's. Pretty neat. Anywho, I'm in love with the rust color Crono....but know I can't make a decision without testing a few other interests. I figure I'll give a few other bikes a ride and go from there.

Santa Baby, I've been a very good girl this year :) How 'bout droppin' off a pretty little custom bike for Christmas :)

Wednesday, December 3, 2008

Evening Spin

Easy recovery/endurance spin - 90 mins at home watching "It's Always Sunny In Philadelphia".
Avg wattage 142, Avg HR 148

Tuesday, December 2, 2008

Work it harder, Make it better, Do it faster, Make me Stronger!

Oh how do I love anaerobic speed :)

10 min warm up
5 min stretch
5 min warm up drills
5 x 400's at 6:40 pace w/ 2:00 floats
5 min cool down

4 miles total

Hehe, this was brutally fun. I increased one 400 from last week. Honestly I'm not sure if I can keep increasing them week by week. I'm starting to achieve the leg strength to handle the speed, I really need to get my anaerobic cardio up there. My HR reached a 200 max tonight; 103% threshold baby. The last repeat created a whirlwind in my gut, it did not feel good....but alas I completed the task at hand. Immediately went onto swim

500 warm up

1 x 50 A-ok, 1 x 50 Fist, 1 x 50 Karate, 1 x 50 free; 10 sec rest between 50s, repeat 1 x
3 x 100's w/ paddles; 15 sec rest

Speed work
1 x 100 (50 hard, 50 easy = positive split); rest 20
1 x 100 (25 easy, 50 hard, 25 easy = even split); rest 20
1 x 100 (50 easy, 50hard = negative split REACHED 175 HR baby!) rest 60

200 cool down

1700 yards total

Time to EAT!

Oops, almost forgot the 45 minute Pilates workout from the morning, that I did not get anaerobic in :p

Kat's primarily 2009 Race/Event calendar

This schedule is tentative as I am in conflict on which Half Iron should be my second for the season

2/22 - Jack Frost Time Trial (bike)
3/15 - Shamrock 15k (run)
4/5 - Race for the Roses 1/2 marathon (run)
4/19 - Estacada Time Trial (bike)
5/2 - Wildflower Half Ironman
5/9 - Gator Grinder Sprint Triathlon
5/30 - Starlight 5k (fun/run)
6/6 - Gecko 2.4 mile open water swim (date tb confirmed)
6/13 - Here's where the variables happen either Blue Lake Olympic Triathlon OR Boise Half Ironman
6/28 - Pacific Crest Olympic Triathlon
7/11 - Seattle To Portland - (bike) - in one day
8/3 - The other variable - Troika Half Ironman
8/30 - Ironman Canada

The big variables regarding the Half Irons are
How many Olympics would I like to do? I would like some short fun tri's.
Cost and travel factor. I don't have much vacation time or funds to drop on traveling...which would make Troika in Spokane the winning Half
Troika is flat and fast and would a good one to shot for a PR and the start to my IM taper since it's 3-4 weeks out. BUT Boise I could attempt to qualify for Clearwater.....I use the word "attempt" lightly.

Of course there will be plenty of century rides, long bricks and runs on my schedule as well....this is just an event guide.
Thoughts or opinions?

Monday, December 1, 2008

Monday Swim

6 x 500's - 30 sec rest

Total Yardage = 3,000

That is all