AM - 60min Tempo Run
Mood - unmotivated, I don't know why...ah yes, I'm probably over reaching.
I was planning on doing 3 x 10 mins at 170-180bpm with 5 min floats. I take the first 10 minutes nice and easy and try to wake up. This is the first morning in forever that I skipped my english muffin w pb/honey and just stuck with a GU Roctane. Since I was going to push my pace I didn't want the excess food in my tummy trying to digest mid-run. I'm not sure if this was such a good idea as I felt like my body was consuming its self for the majority of the run. 10 minutes in and hit the TURBO button....if you don't have one of these I highly recommend getting one, not to be confused with the EASY button :D. 8 minutes into my tempo I'm stopped by a damn traffic light. Uh oh, dizzy, very, very dizzy. I almost fell over at the light but thankfully caught my balance on a lamp post. Ugh, I can't breath....now I feel like I'm going to vomit. I don't get it. I used to get out of bed and do tempo or track runs all the time - 4-5 months a go. My body hates 180+ HR, not only my body but my lungs and my brain - it's a complete mindF$#%$! I regain my composure and run the last few minutes of the tempo out. Ah - 5 min easy float. S^%#! time to pick it back up again. 5 minutes into the tempo I hit the ABORT button, these are a nice addition *ahem* "cop out" to the turbo button. My body just wasn't having it, my energy was non-existent. This was all wrong, just wrong I say. I took it easy for another couple minutes and tried it again. Nope, TURBO button is now broken :( I should really go ask for my money back. I continued to try to fix it throughout the remainder of the run. It would work for a few minutes and then go haywire and force me to slow down. S^%$, I'm sure a pair of jumper cables would do the trick. But really, would it be worth it? Proof I have lost my anaerobic drive. It's bittersweet I suppose. I'm also in my recovery/half-a$$ed taper week. I wanted to do a bit of high intensity work to get the "race pace" feel early on in the week but this will not happen. I need to allow more then 1 day of recovery and I'll be too close to race day later in the week. C'est La Vie!
Evening swim
500 warm up
Drills
3 x 100s - 25 A-ok, 25 Fist, 25 Karate, 25 Free;10
2 x 50 one arm glide; 10
2 x 50 one arm catch up
1 x 250 paddles; 15
1 x 250 buoy; 15
Main Set
4 x 100 (75 easy, 25 hard);10
4 x 100 (50 easy, 50 hard); 10
4 x 100 (25 easy, 75 hard); 10
4 x 100 (100 hard!); 10 - this felt much better then this morning, suppose the turbo button is fixed.
Cool down - 200
Total yardage - 3300
Inside the mind of Kat...enter at your own risk.
Tuesday, June 9, 2009
Sunday, June 7, 2009
The end to a beginning
My friend Nicole and I rocked an easy 11ish mile run 9/min miles- the waterfront loop and then up, down and all around downtown. I was tired pre run, I was tired post run, but felt GREAT running. Avg HR 145
Alas, the end of a 4 week build - last week 21 hours.
The last week few weeks have shown great progression.
Run - I've been able to run 10-15 mile consistently w/out pain! I was even able to get some tempo work in and push the pace on the trails. All that hellish aqua running has paid off. My efficiency has returned, my GI likes me again and speed is slowly coming along.
Bike - Bike has been good. I've gotten in a few more LSD rides 70+ milers and some threshold pushing tempo work.
Swim - Swim showed progression as hit a 7:50 in a 500y sprint and a 1:06 in a 4k open water.
Bricks - This is where my confidence for IM is building
Running off of every bike is pretty much a given. It's a blue moon when I don't.
Swam an open water 4k meter "race" 10 mins quicker then expected, followed up with a strong 53 mile bike ride - did this after a 2.5 hour trail run the day before.
Biked my 2nd century (94 miles , close enough) alone, ended with a 20 min transitional run - avg/8:30 min/miles - EASY.
My efficiency is showing in each training session. My HR is constantly low. This is so abnormal for me. My HR has always ran on the higher side. I'm recovering quicker then in the past. Oscar my evil head has yet to make an appearance. Life is good.
Today is the start to a beautiful recovery week which ends with my first Oly of the season. Race on!
Alas, the end of a 4 week build - last week 21 hours.
The last week few weeks have shown great progression.
Run - I've been able to run 10-15 mile consistently w/out pain! I was even able to get some tempo work in and push the pace on the trails. All that hellish aqua running has paid off. My efficiency has returned, my GI likes me again and speed is slowly coming along.
Bike - Bike has been good. I've gotten in a few more LSD rides 70+ milers and some threshold pushing tempo work.
Swim - Swim showed progression as hit a 7:50 in a 500y sprint and a 1:06 in a 4k open water.
Bricks - This is where my confidence for IM is building
Running off of every bike is pretty much a given. It's a blue moon when I don't.
Swam an open water 4k meter "race" 10 mins quicker then expected, followed up with a strong 53 mile bike ride - did this after a 2.5 hour trail run the day before.
Biked my 2nd century (94 miles , close enough) alone, ended with a 20 min transitional run - avg/8:30 min/miles - EASY.
My efficiency is showing in each training session. My HR is constantly low. This is so abnormal for me. My HR has always ran on the higher side. I'm recovering quicker then in the past. Oscar my evil head has yet to make an appearance. Life is good.
Today is the start to a beautiful recovery week which ends with my first Oly of the season. Race on!
Saturday, June 6, 2009
Taken it easy :)
The plan - Century Ride alone with 4800ft of elevation gain
What actually happened - 94 mile ride with 2500 ft of elevation gain followed up with a 20 min/2.5 mil run
*I stayed out a little too late and had a little too much fun at the 80's prom (pics to follow!)
*Woke up this morning with tired legs. My calves ached, I shouldn't have danced/hoped around like the energizer bunny the night before! Oh well, I had so much fun! It was well worth it.
*Coffee, english muffin, Cheerios - check
*Stretched out my body with pilates and then Carnage and I headed out for a very long ride - just the two of us. *music* Just the two of us*
*As I start to ride out of the driveway I realize I left the malto in the house, that would have been VERY bad.
*My first climb starts 2-3 miles in. I'm surrounded my freaking hills! I took it easy and just spun it out. I felt bad when I passed a few out of shape men struggling to get up the hill. My HR never got above 155 of that hill :)
*Reached Skyline, took it to Newberry down to Hwy 30. I freaking hate descending, and Newberry is one scary B%$#$
*Now this is where my "plan" changed. It started to rain along Hwy 30 and I made the amateur move of not dressing adequately. I have all the gear to ride in the rain, there was no excuse but stupidity for this. I decided once I hit the Fred Meyer (self made aid station water fill up ) I would turn around and do loops around Sauvies. If it continued to rain I could cut the ride short, but if it stopped I could just get my mileage in at on Sauvie's Island. I would be better off with that option as I would be closer to town and if the rain started dumping down I would have phone reception to call someone to save me. I turned back around and headed out to Sauvie's Island - thanks Paul for the recommendation.
*4 loops around Sauvies. It wasn't all the bad. If I can handle 4 hours in doors on a bike trainer I can easily handle monotonous loops. I tucked down into aero and got comfortable for the next couple hours.
*The wind was kind today - for the most part. By loop 4 the wind had picked up and was hitting me from the side. It felt as if there was a ghost trying to push me over.
*%#$%^#% Bottle launch!
*Once I got my 4 loops in it was time to make my way back home. Ugh, up and over the west hills.
*Mile 85 and I start to ascent the B^%#% that is called Germantown Rd. I shifted in the small ring and spun up it. Even in my easiest gear I was still pushing 200-240 watts for the 2.3 mile climb. Thankfully I took my GU Roctane 10 minutes before I started climbing, it fueled this little rocket!
*Climbing at 6 mph is depressing
*I swear the same ghost that tried to push me over on Sauvie's Island was trying to push me backwards climbing Germantown - 4 mph 210 watts?! You MUST be kidding me!
*Riiiiiiiiiccccccooooooolllllllaaaaaa! I reached the top! :D Only to hit more rollers on Skyline.
*Descended down Springville home - feeling good.
Power Data
94 miles / 5hrs 38 mins - I have a lot of work to do to try to break 6 hours at IM. Not sure if it is within my realm.
Max watts 382/ Avg watts 136 - the avg is on point for my last century. This is good info to have
Max HR 165 (this was on Germantown, 165 is NOT high for me yet it was such a struggle to climb that damn road!)/ Avg HR 134 - this us uber low. My HR was low for the duration of the ride. I had to check myself a few time to make sure my HR strap was working right.
My legs never really hurt. My nutrition was on point. Energy was a bit lackluster throughout the ride. I think the fact that this was the last day of my 4 week build and I ended on 21 hours had something to do with it. Plus I may have had one too many glasses of red wine last night. Good for the heart is all in moderation I suppose.
Anywho, I got off the bike feeling pretty good, so I threw on my kicks and headed out for an easy transition run. I was surprised at how good it felt to run! I was really happy to be off of Carnage. This run was much more successful then my last attempt at running after a century. Ha! Last year I had a spectacular eruption of vomit 10 minutes in. Ick! This time around energy and tummy was happy. HR was still really low on the run. I ran easy for 20 minutes - 2.4 miles 8:30 pace - Avg HR 154
Now, off to spend time with good friends and good food. Au Revoir!
What actually happened - 94 mile ride with 2500 ft of elevation gain followed up with a 20 min/2.5 mil run
*I stayed out a little too late and had a little too much fun at the 80's prom (pics to follow!)
*Woke up this morning with tired legs. My calves ached, I shouldn't have danced/hoped around like the energizer bunny the night before! Oh well, I had so much fun! It was well worth it.
*Coffee, english muffin, Cheerios - check
*Stretched out my body with pilates and then Carnage and I headed out for a very long ride - just the two of us. *music* Just the two of us*
*As I start to ride out of the driveway I realize I left the malto in the house, that would have been VERY bad.
*My first climb starts 2-3 miles in. I'm surrounded my freaking hills! I took it easy and just spun it out. I felt bad when I passed a few out of shape men struggling to get up the hill. My HR never got above 155 of that hill :)
*Reached Skyline, took it to Newberry down to Hwy 30. I freaking hate descending, and Newberry is one scary B%$#$
*Now this is where my "plan" changed. It started to rain along Hwy 30 and I made the amateur move of not dressing adequately. I have all the gear to ride in the rain, there was no excuse but stupidity for this. I decided once I hit the Fred Meyer (self made aid station water fill up ) I would turn around and do loops around Sauvies. If it continued to rain I could cut the ride short, but if it stopped I could just get my mileage in at on Sauvie's Island. I would be better off with that option as I would be closer to town and if the rain started dumping down I would have phone reception to call someone to save me. I turned back around and headed out to Sauvie's Island - thanks Paul for the recommendation.
*4 loops around Sauvies. It wasn't all the bad. If I can handle 4 hours in doors on a bike trainer I can easily handle monotonous loops. I tucked down into aero and got comfortable for the next couple hours.
*The wind was kind today - for the most part. By loop 4 the wind had picked up and was hitting me from the side. It felt as if there was a ghost trying to push me over.
*%#$%^#% Bottle launch!
*Once I got my 4 loops in it was time to make my way back home. Ugh, up and over the west hills.
*Mile 85 and I start to ascent the B^%#% that is called Germantown Rd. I shifted in the small ring and spun up it. Even in my easiest gear I was still pushing 200-240 watts for the 2.3 mile climb. Thankfully I took my GU Roctane 10 minutes before I started climbing, it fueled this little rocket!
*Climbing at 6 mph is depressing
*I swear the same ghost that tried to push me over on Sauvie's Island was trying to push me backwards climbing Germantown - 4 mph 210 watts?! You MUST be kidding me!
*Riiiiiiiiiccccccooooooolllllllaaaaaa! I reached the top! :D Only to hit more rollers on Skyline.
*Descended down Springville home - feeling good.
Power Data
94 miles / 5hrs 38 mins - I have a lot of work to do to try to break 6 hours at IM. Not sure if it is within my realm.
Max watts 382/ Avg watts 136 - the avg is on point for my last century. This is good info to have
Max HR 165 (this was on Germantown, 165 is NOT high for me yet it was such a struggle to climb that damn road!)/ Avg HR 134 - this us uber low. My HR was low for the duration of the ride. I had to check myself a few time to make sure my HR strap was working right.
My legs never really hurt. My nutrition was on point. Energy was a bit lackluster throughout the ride. I think the fact that this was the last day of my 4 week build and I ended on 21 hours had something to do with it. Plus I may have had one too many glasses of red wine last night. Good for the heart is all in moderation I suppose.
Anywho, I got off the bike feeling pretty good, so I threw on my kicks and headed out for an easy transition run. I was surprised at how good it felt to run! I was really happy to be off of Carnage. This run was much more successful then my last attempt at running after a century. Ha! Last year I had a spectacular eruption of vomit 10 minutes in. Ick! This time around energy and tummy was happy. HR was still really low on the run. I ran easy for 20 minutes - 2.4 miles 8:30 pace - Avg HR 154
Now, off to spend time with good friends and good food. Au Revoir!
Friday, June 5, 2009
TGIF yet again!
Beep, Beep, Beep - 4:30am. Am I really getting up? I swear I just went fell asleep. Upon standing, then stumbling around for a light, I found my body to be tired. It wasn't sore, just very, very fatigued. I splashed some water on my face, told myself to "Wake the F^%$ up", got dressed, laced up the running shoes and hit the showery pavement for a 90 min "easy" run. Ha! Easier said then done. Kidding, kind of soft of. Although I was tired the run its self was easy. I took my time and enjoyed the smell of warm rain the light emerging from the sky. I like running while most of the population lay sound asleep.
9.5 mile with many traffic light stops/Avg HR 156
TGIF!
As for tomorrow - I will attempt another century by myself, rain and thunderstorm exempt.
9.5 mile with many traffic light stops/Avg HR 156
TGIF!
As for tomorrow - I will attempt another century by myself, rain and thunderstorm exempt.
Thursday, June 4, 2009
Followed up by another long day
AM Swim
90 min trainer ride Z2 - avg 138 watts
*watched Lost
*swear I got in a power nap. Aero bars come in handy, it's easy to learn over and fall asleep :)
*dropped 4 lbs in the last 24 hours, apparently sodium needs to go up more. I'm already at 430mg an hour!
*changed my bike tire naked, got greasy - don't ask, it wasn't as fun as it sounds.
Evening swim
I'm really crunched for time so I had to skip out on the normal Thursday OW swim - instead I went to the near by 24hr Fitness and swam in saline.
8 x 500s - 8:15s-8:30s
Two 500s in I was joined by the human torpedo Carly. That girl is a missile in the water. I found myself wondering off watching her technique. Watching an amazing swimmer is a beautiful thing. I was lucky enough to leave with a few tips. Thanks hun!
The first 5 500s I hit 8:10-8:15, the last 3 came in 8:20-8:30. My tummy started growling on the last 2, that is never a good sign. Once I got into my car I devoured my turkey sandwich, I think I may have bitten off a finger in the process. Good thing you don't need all fingers to TRI!
Off to bed I go, got to get up at 4:30 for a 90 min run before - tomorrow is going to be a very long day!
Did I mention I'm going to an 80's prom tomorrow night? It's a fundraiser event, nothing illegal going on here :) Anywho, looking forward to it. Never had a prom of my own and who doesn't love the 80s? I'm so rockin the side pony tail.
Good night moon!
90 min trainer ride Z2 - avg 138 watts
*watched Lost
*swear I got in a power nap. Aero bars come in handy, it's easy to learn over and fall asleep :)
*dropped 4 lbs in the last 24 hours, apparently sodium needs to go up more. I'm already at 430mg an hour!
*changed my bike tire naked, got greasy - don't ask, it wasn't as fun as it sounds.
Evening swim
I'm really crunched for time so I had to skip out on the normal Thursday OW swim - instead I went to the near by 24hr Fitness and swam in saline.
8 x 500s - 8:15s-8:30s
Two 500s in I was joined by the human torpedo Carly. That girl is a missile in the water. I found myself wondering off watching her technique. Watching an amazing swimmer is a beautiful thing. I was lucky enough to leave with a few tips. Thanks hun!
The first 5 500s I hit 8:10-8:15, the last 3 came in 8:20-8:30. My tummy started growling on the last 2, that is never a good sign. Once I got into my car I devoured my turkey sandwich, I think I may have bitten off a finger in the process. Good thing you don't need all fingers to TRI!
Off to bed I go, got to get up at 4:30 for a 90 min run before - tomorrow is going to be a very long day!
Did I mention I'm going to an 80's prom tomorrow night? It's a fundraiser event, nothing illegal going on here :) Anywho, looking forward to it. Never had a prom of my own and who doesn't love the 80s? I'm so rockin the side pony tail.
Good night moon!
Wednesday, June 3, 2009
A long strong day
AM Swim
500 warm up
Drills
1 x 250 paddles;15
1 x 250 buoy; 15
repeat 1 x
1 x 50 one arm glide - alternate on the 25;10
2 x 50 catch up 25, return with high elbow finger drag; 10
1 x 200 - 50 A-ok, 50 fist, 50 karate, 50 fast free
**Took a break and talked to some Xterra triathlete. Interesting enough the guy knew and trained with the pros that came to our last tri club meeting. Nice guy.
1 x 50 one arm glide - alternate on the 25;10
2 x 50 catch up 25, return with high elbow finger drag; 10
Main Set
5 x 200's - on the 3:30; hit each one on 3:10 except for the second when I swimming neck and neck with Xterra dude trying to keep up, that one I hit a 3:03 :)
Cool down - 500
Total yardage - 3500
Evening Brick - 90 min spin/Big Ring Intervals - 3 mile transition run
THANKS stupid weatherman for falsely forecasting thunder showers. I opted out of the weekly tri club ride. My bike was set up on the trainer and I didn't have the time to change the tire and drive up to the meeting spot. Normally on hill weeks I ride and driving would have ruined said workout. So I tried to find the positive and turned my interval workout into heat training. When I got home it was 85 with 61% humidity, my apartment was a tad bit cooler inside but that lasted all but 10 minutes.
10 min warm up
4 x 15 big ring intervals - 50-60 cadence 180-210 watts; 5 min recovery floats 130-145 watts.
It only took a warm up for the lake around my trainer to start up. Each interval felt harder then the last as the temperature and my HR soared sky high. I popped salt tabs like candy. The last interval took a lot of self motivation "YOU CAN DOOOOOO IT!"
And somehow I did :) although I think I might have blacked out once or twice :)
My stupid powertap CPU kept giving me data memory full errors. Although it had data stored from the ride it will not download. Grrrrr. I read that the error message means I need to clear the CPU, so I did, we'll see if it works on my recovery spin in the morning. Odd thing is that it only had data from that ride, I'm not sure how it could have been "full"
Post trainer ride I transitioned into my Nike racing flats and ran 3 miles around the hood. By now the heat had cooled off out side and the breeze felt nice. I took the run at a moderate exertion level and finished in 24 min/8:00 pace, avg 162 HR - not bad for a brick in the heat :) Watch out Pac Crest, here I come!
500 warm up
Drills
1 x 250 paddles;15
1 x 250 buoy; 15
repeat 1 x
1 x 50 one arm glide - alternate on the 25;10
2 x 50 catch up 25, return with high elbow finger drag; 10
1 x 200 - 50 A-ok, 50 fist, 50 karate, 50 fast free
**Took a break and talked to some Xterra triathlete. Interesting enough the guy knew and trained with the pros that came to our last tri club meeting. Nice guy.
1 x 50 one arm glide - alternate on the 25;10
2 x 50 catch up 25, return with high elbow finger drag; 10
Main Set
5 x 200's - on the 3:30; hit each one on 3:10 except for the second when I swimming neck and neck with Xterra dude trying to keep up, that one I hit a 3:03 :)
Cool down - 500
Total yardage - 3500
Evening Brick - 90 min spin/Big Ring Intervals - 3 mile transition run
THANKS stupid weatherman for falsely forecasting thunder showers. I opted out of the weekly tri club ride. My bike was set up on the trainer and I didn't have the time to change the tire and drive up to the meeting spot. Normally on hill weeks I ride and driving would have ruined said workout. So I tried to find the positive and turned my interval workout into heat training. When I got home it was 85 with 61% humidity, my apartment was a tad bit cooler inside but that lasted all but 10 minutes.
10 min warm up
4 x 15 big ring intervals - 50-60 cadence 180-210 watts; 5 min recovery floats 130-145 watts.
It only took a warm up for the lake around my trainer to start up. Each interval felt harder then the last as the temperature and my HR soared sky high. I popped salt tabs like candy. The last interval took a lot of self motivation "YOU CAN DOOOOOO IT!"
And somehow I did :) although I think I might have blacked out once or twice :)
My stupid powertap CPU kept giving me data memory full errors. Although it had data stored from the ride it will not download. Grrrrr. I read that the error message means I need to clear the CPU, so I did, we'll see if it works on my recovery spin in the morning. Odd thing is that it only had data from that ride, I'm not sure how it could have been "full"
Post trainer ride I transitioned into my Nike racing flats and ran 3 miles around the hood. By now the heat had cooled off out side and the breeze felt nice. I took the run at a moderate exertion level and finished in 24 min/8:00 pace, avg 162 HR - not bad for a brick in the heat :) Watch out Pac Crest, here I come!
Tuesday, June 2, 2009
Capture the moment
FREAKIN' RUNNERS HIGH!
90 min tempo trail run - 9.75 miles
5 min easy warm up - 140-155 bpm
30 min hard effort - 170-180 bpm - This felt WONDERFUL! First run I've been able to do at this exertion level. I've missed the pain! I get vertigo running on trails at any speed, today felt like a roller coaster - it was BADASS!
10 min easy recovery - 165-175 bpm - I slowed way the hell down and took this uber easy BUT my HR had a hard time dropping. I'm sure the heat and humidity had something to do with it. 75 - 65% humidity.
30 min hard effort - 180-188 bpm - Woah! This was much more difficult then the last 30 minute tempo. I think the heat was starting to get to me. Still I continued to run hard and enjoyed the pain of gasping for air.
15 min easy cool down.
I figured my splits out to be 10:00 - easy and 8:30s hard, which I think is pretty good for a 90 min hilly trail tempo, especially since I do my LSD runs on the same trail and avg 10s
I am a very happy Kat!
90 min tempo trail run - 9.75 miles
5 min easy warm up - 140-155 bpm
30 min hard effort - 170-180 bpm - This felt WONDERFUL! First run I've been able to do at this exertion level. I've missed the pain! I get vertigo running on trails at any speed, today felt like a roller coaster - it was BADASS!
10 min easy recovery - 165-175 bpm - I slowed way the hell down and took this uber easy BUT my HR had a hard time dropping. I'm sure the heat and humidity had something to do with it. 75 - 65% humidity.
30 min hard effort - 180-188 bpm - Woah! This was much more difficult then the last 30 minute tempo. I think the heat was starting to get to me. Still I continued to run hard and enjoyed the pain of gasping for air.
15 min easy cool down.
I figured my splits out to be 10:00 - easy and 8:30s hard, which I think is pretty good for a 90 min hilly trail tempo, especially since I do my LSD runs on the same trail and avg 10s
I am a very happy Kat!
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