Taper day 4 of 13

Thursday - Run/Form work
1 mile moderate run to track
5 min stretch
25 min drills - Ass kickers, Strides, Side Strides, Bounds
1 mile expedient run home

Hehe, this was hard. It's always hard getting the HR between 170-180 FIRST thing (5:15am!)in the morning. I haven't done drills for a few weeks for risk of over stressing my calf. My legs have felt good for the last 2 weeks so I thought a nice short drill workout during taper would be good. Keep my fast twitch muscles memory in check.

60 min Pilates at lunch
Walked in as a stick figure and walked out as a Gumby. Damn those human clams hurt my glutes. My Pilates instructor feels herself up during class...I find this odd.

Open Water swim in the Willamette...
Supposedly the Willaemette River is cleaner then Blue Lake & Klineline. I wasn't feeling like the normal 60-90 min sit in gridlock today so I opted to join the other crazy triathletes for a swim in the city river. Glad I did for a few reasons. First and foremost I got to meet a few new faces....always a good thing. Second, got out of my open water comfort zone. Klineline has felt like my local pool for sometime now so it was nice to have a different change of pace. Still didn't experience open water shock but swimming against the current was a nice challenge to face. Wait did I say nice? I hit the Morrison Bridge in an effortless 14 mins....that is too fast and easy for me. Ah shit, this is going to be line Marine Drive, going back I would be facing the current. I didn't really notice it at first. Reality hit me when I was stuck between the Morrison and Hawthorne Bridge, I kept swimming yet the Hawthorne Bridge was never getting closer. WTF? I really had to kick it up a notch to make any head way. I ended at 30:20.....ugh added an extra 2:20 coming back, sure seemed a lot longer to me. The best part was trying to get my dead weight of a body out of the damn river and onto the dock. First attempt, failure. I was then offered an ever so kind helping hand, which of course I politely declined. Second attempt, failure. WTF? I hate how my upper body strength as deteriorated over the season. It was at this point that I made a clear decision to get out of the water, had to rest a good 60 sec to let my HR go back down before tri'ing though. Aha! 3rd times a charm. This baby sealed propelled herself out of the water. Ok, maybe I didn't exactly propel, I mean that would signify great strength which obviously I didn't have, but I thought it sounded cool :) so go with me here. I look at my HR max, 178, never from swimming, but actually getting out of the water. Awesome! All in all I had a good swim. Enjoyed the waves and the beautiful view of our city.
Can you believe I'm thinking of moving away from this?




I tested out my sweat rate this morning. 132.2 starting weight. Drank 4-5 oz of water with a PowerGel (200mg of sodium). Went out and did 40 minutes of run training...came back and weighed myself again. 130.6 = >1.6lbs. I took this data to PowerBar.com and their nifty little calculator figured in a need 35 fluid oz per hour. Now this was only 40 minutes of exercise and the test says do 60, but my intensity was a lot higher then it normally is. Also, the testing was done at 5am, it a nice cool 60 degrees out. That's a whole lot of fluid to consume during an hour of running. Not sure I could ever put that much down, on the bike yes....but running?

BTW, Powergel Double Latte is not a good flavor. Ugh

As I start taper for a HIM I also taper down my caffeine to one cup off coffee per day and not use it in my training supplements. For some reason seem to think detoxing it from my body and then loading up on race day gives me extra UMPH. The question is does it really have that affect or is it a mind trick? Well I'll find out because today I hook the caffeine IV back up. I MUST have energy!

Taper day 3

Wednesday - 90 min "easy" spin, Avg HR 150

There's not much to report. I sat on the spin bike for 90 mins keeping an easy to moderate heart rate while reading the latest and greatest edition of Triathlete magazine.

I'm starting to get annoyed with these one a day short or low intensity workouts. Blah. My tummy also hurts

I've got plenty of lemons

Warm-up 250

6 x 50 drills; A-Ok, First, Claw; rest 10
4 x 50 Fins; rest 10
4 x 50 paddles; rest 10
4 x 50 boyie; rest

6 x 200s, rest :20 between each.
#1 & #4: be speedy on the first 100, then swim easy (positive split)
#2 & #5: be speedy on the middle 100 (even split)
#3 & #6: be speedy on the last 100 (negative split)

100 easy.

Warm-down
25 x 5 wall pushups
50 x 5 wall pushups
50 x 5 wall pushups
50 x 5 wall pushups
50 x 5 wall pushups
25 x 5 wall pushups

Total yardage 2700

Ever just have one of those days? Today was one of them. The day seemed to get worse by the hour. I think I have become invisible. For some reason my boss decided not to include me on important emails, found out I wasn't apart of the company email distribution list, excluded from the complex BBQ (maybe I'm getting fired soon), hit 4 times during my swim session and then was ignored by the fuel attendant. The dill hole refueled 3 cars that arrived after I did before even acknowledging I was there. I thought swim would help my work annoyance, but it didn't. Goggles were leaking a 1/3 of the way into the swim before I could get the seal to work. Managed to get water up my nose twice during flipturns....that hasn't happened in a long time. Some stupid girl swimming the backstroke ran in to me 4 times! Not once, not twice...but 4 ****ing times. The first few just annoyed me, after the third I messed up my flip turn and happened to kick her. Hurt my foot but it was well worth it. I know, I know, shame on me....oh well. My swim finally started to feel good at the end of the 200 splits, but by then it was pretty much over. I think I've been invisible all day.

But when life throws you lemons Kat makes lemonade.

Always ending on a positive note.
I found my long lost resume. I thought I lost it when my laptop took a dive and I realized I couldn't archive my email further then two years back....but then searching Monster I realized I had it saved. THANK God. I had one bad ass resume created by my the HR director of my last company, it would SUCK trying to replicate it. So all I have to do is freshen it up a bit. This was the ONE good thing that happened all day and it was a VERY good one. I've been contempt with my job for sometime. It's not my dream career and the company is less then to be desired...IMO. BUT it has allowed my to fundraise and train like crazy for the last 2 years, and with dedicating the first 6 years of my work life to 8-12 hour days, no vacations and basically working my tail off to get promoted every 6 months.....I needed a break from work stress. So that's where this lackluster job came in. It pays me well and allows me to do what I love (outside of work) but it serves no purpose and this has been bothering me for some time. My co-worker brought up a good point, he asked why I don't pick up all my **** and move. I've never traveled anywhere far, just close states CA, WA and NV. Secretly I have a fear of using the airplane bathrooms, so I try to limit my flights to 2 hours. But his comment ignited a fire from within. I really don't have anything holding me down here. I'm single and young and still have plenty of time to see the world. So why not do it now? Why not pack it all up and move somewhere out of my comfort zone? If I was able to get through half the crap I did growing up I could surely handle this right? Taper has come at the right time. I'm going to take my new found time to redo my resume and start sending it out to CA and the East Coast. It's time to see what my possibilities are. If anyone is in need of a BUYER or PLANNER keep me in mind

Planning….Getting lost in the future

Planning….Getting lost in the future

The subject line topic is vague; I guess that describes my train of thought lately. I have so many things on my mind, so many wants and desires and am really not sure which path I want to go on. I really need to stay focused yet I have often found my heads stuck up in the clouds as of lately. My disposition keeps changing.

*Ironman has weighed heavily on my mind. Less then 3 weeks from now I will have signed my life over to training for the next 10 months, all to build up for that one glorious day. It’s really a scary concept. Hours on end of swimming, biking and running, a lot of one on one time all alone (honestly that is where all my fear lies). I was conversing with a friend about it last night and he just laughed out loud. “Kat, you have already signed your life over to training….” And gave me a *WTF are you are afraid of?* look. He brought up a very good point. I have given up most of my outside life to train before dawn, train at lunch and why the hell not, train at night. I have found this is the love of my life and it completes me. But with all relationships you have these lines you have to walk to make them successful, I guess this is where my fear comes from, finding the balance. I can’t keep a guy around for more then a week or two, managing something this intense for so long will be one of my biggest challenges. I expect some heat ache here and there.

*Now I need to address equipment and knowledge. I’m questioning getting a coach. I can’t afford one but I really want to see strong progression in the next year. Ideally I’d like to start getting AG placings and not sure if this can be done on my own. I’m also not sure about what kind of coaching I would like. I can be a bit difficult to deal with as I rebel or challenge against much that is thrown my way. Often I feel like a bull (stubborn at times, yes me) and the coach is my Matador trying to strategically kill me. There is only one person whom I think I have enough trust to train me to be the animal I want to be. I just don’t know if I should ask him for help or try to wing this adventure on my own. On to the topic of new equipment. I want a fricking power meter BAD. So bad I’ve been dreaming about them at night. Visions of wattage data dancing in my head. Ugh, it’s driving me nuts! I can’t justify dropping $1-2 grand right now, so if anyone knows where I can get one used hit your girl up. Along with a power meter I want a new bike this fall/winter (which I’m looking at dropping $2-$3k new or used in good condition). I haven’t pin pointed which bike I want, I’m still putting research. I do know it will be a tri bike with a double compact cassette. I’m tired of struggling up hills in my standard double and am sure during an IM my legs would appreciate the compact. Not sure if I want to stick with carbon or go with aluminum. I have carbon now and I love how light my bike is, only because I have limited muscle to get it in and out of my car. Cadence is uber stiff, I feel every bump in the road and my *womanhood* is not too pleased with that. I also want to go with high end Dura Ace components. Cadence has an Ultegra rear and 105 front derailleur; she has a tendency to argue with me when shifting. This could be stupid human error….regardless I’d like a smoother shifting transition. I’d also like to stick when a men’s model. My torso is long and the women’s bikes don’t feel like I get enough expansion. If anyone has feedback on what bike to look at or points of interest that I should consider please let me know, would love to hear feed back.


Off season. Yes, I am already thinking about it, I told you I think too far in advance. So I’m not sure how to go about this. I’d like to keep my run endurance up while continuing to work on my swim efficiency and power (cross your fingers for that power meter) on my bike. BUT I know I have to give my body a rest or I’ll probably die in the middle of next season. This year has been difficult enough with 2 HIM’s and a marathon on the racing schedule, training for 9 months on end. So really where should my focus be from Nov-Dec?



I was going to get into my desire for a new car, the battle I’m having with choosing a much needed new car or my first home, moving all my shit to some state I’ve never been to and starting over, the status of my father and the trials and tribulation my family has had over the last 5 days (what a fucking nightmare), my endless desire for food and my new found boredom with taper. I guess I’ll leave these topics to be their own blog at a later date since I have so much new time on my hands. Is it time to swim yet?

A new PR for me

Sunday - 20 mile LSD run - 1st of 2,3 leading up to the PDX Marathon

Today was my longest run to date. Clocking in at 20 miles in 3:08:30. I am REALLY happy and surprised by this run. Saturday night someone stole my attention and I ended up staying up a little too late. Usually I require a solid 8 hour sleep for a feel good workout, somehow I managed by with 6. I also slept poorly, it was hard to sleep with my attention being elsewhere.....and I woke up with a really sore back. So a few things to cause concern. To help alleviate the concerns I started the day off right with a double shot of espresso and some vitamin I (Ibuprofen) followed up with a big breakfast of multi grain pancakes, pb, sliced banana's all drizzled over in agave nectar. Spent a good 45 minutes on Pilates and rolling out my legs.
It was rather brisk this morning, IDEAL running weather. Started out nice and easy and ran the first 10 miles with Darrell, Devin and Nicole. The route was a 2 loop course from bridge to bridge circling the inner city. For the most part it was flat and easy, but did have a few small bumps (hills) here and there. Having never done 20 miles before and my longest on the road being 14 or 15 I was unsure of how I would feel post run. Would this be easy then the 18.75 mile trail run I did a few weeks back OR would it be harder? There was no shade, it's too loops so the scenery is the same which could cause boredom, and running on the road using the same foot pattern over and over and could easily break the body down quicker. The unknown was intriguing yet scary at the same time. We hit the first loop and Nicole and Devin run off for H2o and refueling. Darrel and I opt to continue to keep running so our legs wouldn't lock up. By mile 13 I've kept my HR between 135-145. This is REALLY low for me. It's a good thing but at the same time I was itching to go. I knew I only had 7 miles left so I could push it a little more, Darrell and I departed and off I went. As I take off I think "Damn, should have brought the Ipod", but then I think it was a good thing not having it. I could pay more attention to my body form and energy levels. The last 7 miles flew by much faster then I had anticipated. Energy levels stayed high thanks to Power Gel caffeinated fueling Gels. Mmmm, strawberry banana. I wish they'd come out with more flavors. There are really endless possibilities and I think they only have 6-8 flavors to choose from. I need more variety, my palate gets bored after awhile. Anywho, back on to running. I hit the Hawthorn bridge and it dawns on me, I only have a little over 2 miles to go and I feel great. Hot Damn! Who knew? Not this girl, that's for sure. I finished my first 20 miler at 3:08:30, avging something around a 9:25 min mile, avging 151 HR. I also never hit that wall....must be after 20 this happens. But really when that happens all I have to do is tell myself I have a 10k to go. 10k's are my easy recovery days, I can always do one of those. This run made me REALLY happy. A sub 4 hour marathon should be in the bag.....as long as I'm smart with the rest of my training. The question is come marathon day should I aim for a 3:40? Based off my 1/2 marathon time this is achievable and it's my age group Boston Qualifier time, although I have no interest in running Boston. I guess it's something for me to ponder after my 1/2 ironman. Which by the way means that as of right now I am officially in taper. WooHoo! It's been a long 4 weeks of building. I welcome the rest.

Saturday morning Ride

Another morning I woke up at 5 am. Ate what I like to called The Breakfast of Champions On The Go - A whole wheat tortilla coated in PB, Agave nectar wrapped around a banana. Sooooo good. Hoped on Cadence and rode her out to Hillsboro and back rounding off 34 miles in 1:44, avg'ing 19.5 mph. Kept my HR low, avging 148. Realized before the ride my favorite pair of yellow glasses were broken so I put my black ones in my back pocket, which happened to fall out upon riding on a crappy road and were instantly smashed by a car, double oh well....time to by another pair. My bike also consisted of an interesting conversation between a bunch of lama's. Well it was mostly me doing the talking but they appeared interested as they galloped to the edge of the fence as I rode by. An idiot drive happened to yell at me "Move Over" as I was riding close to the edge, not in the car lane but off to the side of the white line. I thought to myself, "Where would he like me to ride? Off into the side of the ditch?" What a **** stick.

2 days in Recap

Thursday

Noon - 60 minutes Pilates
*We had a sub which was good, it helped switch things up a bit and I learned some new hip flexor and calf stretches. She also killed me on one legged planks. I was fortunate to sit across from a UBER HOT guy with phenomenal abs, yes I looked every time he lifted up his shift to wipe away the sweat from his face. He knew damn well what he was doing. Ugh.....it's been too long.

Evening - Open water swim
5 loops around Klineline - approx 2500-2700 meters.
First loop was blah, I felt slow and was attacked by several sticks and debris. Freaked me out a bit. I think it just took me a while to wake up from my 45 minute power nap I took on the grass before hand. Got to love Kat naps.
Second loop was good, my stoke felt strong, body roll went fluid and breathing was solid and in control. 3rd loop, uh oh, not enough body glide, I feel my suit chaffing my side pretty bad, but stop now? No. Loop 4 and 5 felt just as strong as 2 and 3. Ended swim in just over an hour. I was right about the chaffing, my suit rubbed my side raw....it still hurts.
Went home, showed gross lake water off and went right to bed...must run in the morning.

Friday morning - 10k Tempo run
10 min easy
4 min stretch
6 min easy
13 1:30-2:00 intervals (HR 175-184, drop to 164 recovery and repeat)
53 mins; 8:30 avg

5:00am, beep, beep, beep. Oh no....I'm tired...don't want to get up....must get up....don't want to.....must. Alas, I'm up. I'm tired. As I'm sleep walking I preset my coffee maker, get dressed, sucked down a Power Gel....body glide the hell out of my chaffed side and run out the door. Oh this is nice, running is not as bad as I had thought. I take the first 10 minutes nice and easy, then stop and get my stretch on. The workout was to do a 20 minute tempo. I had doubt this would be possible, I've had a long week...but thought I would give it a tri. Well I did and 2 minutes in I said **** it. I was tired....and pushing it for 20 minutes straight through was not going to happen....so I went back to easy. Along I go and start thinking an easy pace is not really fun either. So I opt to do short intervals. Yes I know for long course short intervals are really not going to benefit me much but I don't care, after I realized the 20 min tempo was not going to happen I turned this training run into Kat's Fun Run. So off I went, 1:30-2:00 min high aerobic intervals pushing threshold. I'd get my HR up to 178-183, hold it for 90-120 sec and the drop my gear down to 164bpm and repeat. I think I was sleep running as I none of it felt real and my mind was completely somewhere else. At first the 180s hurt, felt like I was in a nightmare and I couldn't run fast enough to get out. After a few of them I longed for the high HR. I pushed and when I hit it I'd want to hold it longer...making the pain the fatigue last just a tad bit longer then the last.....this didn't last long as my recoveries started to take longer to get my HR down. Finished off with a sprint to my doorstep. Checked my pace when I got home, easy and warm up included I avg'd 8:32, same pace I hold at tempo on that course. It was nice to see that I wasn't as slow as my fatigue had lead me to believe. The coffee was REALLY nice to come home to.

July EOM Recap

10 recovery days/ 21 training days = 30% off (raced HIM end of June)

Swim 10:04:30 hours; 29,306 approx yards = 16.65 miles 23% of hours to total
Bike 20:34 hours; 329.9 miles 46% of hours to total
Run 13:42 hours; 84.46 miles 31% of hours to total
8 Hours of Pilates

Total
52 hours 20 mins
431.01 miles