1.6 mile warm up to track
2 x 1600s at 8 min/miles
1.6 mile cool down back home.
5.2 miles
Ugh, my run workouts are just teasing me.
Hour long pilates class tonight.
Inside the mind of Kat...enter at your own risk.
Tuesday, September 30, 2008
Monday, September 29, 2008
Last week of taper and random Vegas party pics
Last week of taper, thank God!
Today is another recovery day. My body is starting to feel antsy and I am getting irritable. I can't bike commute all week, I haven't swam in over a week and I'm limited on short 3-4 mile runs for the next 2-3 days....then I just sit and try to rest and relax. Ha!
Work is keeping me focused and super busy which helps with the restlessness my body is experiencing.
I can't wait for race day!
Here are a few pics from my last night in Vegas
Right to Left, Tiff, Marilyn, me
And here I am racing up to the club on an escalator in Steve Maddens. WTF was I thinking?
We're all so lit here, I had to go black and white
Hehe, dude was real and I think Tiff thought the bottle was as well!
Grand Finale - Arial Shot!
Today is another recovery day. My body is starting to feel antsy and I am getting irritable. I can't bike commute all week, I haven't swam in over a week and I'm limited on short 3-4 mile runs for the next 2-3 days....then I just sit and try to rest and relax. Ha!
Work is keeping me focused and super busy which helps with the restlessness my body is experiencing.
I can't wait for race day!
Here are a few pics from my last night in Vegas
Right to Left, Tiff, Marilyn, me
And here I am racing up to the club on an escalator in Steve Maddens. WTF was I thinking?
We're all so lit here, I had to go black and white
Hehe, dude was real and I think Tiff thought the bottle was as well!
Grand Finale - Arial Shot!
Sunday, September 28, 2008
Inter Bike, Vegas and a Training Recap
Highlights
*Dinner and desert at Sushi Roku.
Tried a new tuna jalapeño roll, top of the line octipi, and a few other so delish rolls that I can’t remember the name of. Also had a to die for blood orange martini and this little number…banana flambé. Mmmm, mmm, good.
*Meeting product designers, learning the science, design and testing behind athletic apparel. Giving back input that might change their creations. How cool is that?!
*Going to the bathroom at the convention center and finding a numbers puzzle on the toilet paper. Very nice touch IMO, it’s nice to have something to do when your on the pot for awhile. Lol
*Collecting all kinds of supplements to train with – Cliff bars, and protein balls (new winter 08), Luna bars, Lara bars, Vespa (amino energy gel), GU with Roctane, Power bars, Power Gel Blasts, Jelly Belly sports beans and Nuun.
*The jalapeño bacon omelet I created during one of the breakfast buffets.
*Meeting pro’s and Bejing Olympic athletes. It’s very refreshing to see how humble they are and get to touch them to know they are actually real.
*Cool hotel room. Massive King sized bed. I tried to lie on it diagonally and I still couldn’t take up the whole thing. Cozy plush bathrobe. Starbucks coffee in room : ) .
*Meeting the Luna women’s cycling team and the Cliff bottle of wine. Woot! Woot!
*Banana saki martini, Tom Kha seafood soup
*Checking out all the BAD ASS Bikes! Personal favorites are below.
Felt “Team Chipotle “ argyle print.
This beautiful Orbea (might be my next bike ☺)
Carbon Orbea
Scott Plasma
Cervelo P4 – cool but nothing THAT special – check out all the silly men behind the pic drooling.
Really liked the bronze chain on this Cervelo
10 Seat Tandom, could you imagine how fast you could fly on that?!
Love the Colnago (This is tied with the Orbea as my next bike)
*Pearl Izumi banner – How cool is that?!
*I tried to get to ride the Jelly Belly bike but was told I couldn’t : ( Oh well, got a pic and sport beans instead.
*Check out these Sidi shoes – over 100,000 miles
*Going to dinner at Canaletto (Venetian) with Sugoi. Enjoyed great food and wine, but the frosting on the cake was the people I was with. Everyone was kind and generous and had great training/athletic stories and backgrounds to share. I was very impressed with the owner and founder, not only did he create Sugoi but was also founder of Pearl Izumi. The technology and science that goes behind their athletic wear is defiantly top of the line. Our sales rep did a great job of breaking down the technology of all the fabrics and pieces. Check out the view from our private dinner room….again, how cool is that!?
Oh yea, the gelato was the bomb!
*Beer thirty (4:30) everyday, getting a shot of whiskey at Knolly bikes.
*Waking up and getting my training in before work.
*Talking to different suppliers/vendors about funds they donate to charitable organizations. This is a good thing to see. Sidi donates a good portion of sales to Breast Cancer; they even have a breast cancer pink shoe!
*Having my girlfriends from FB.net kidnap me at 6:00pm on Friday evening. I was supposed to fly home but after an “It’s 5 o’clock somewhere” from Margaritaville I somehow changed my flight to the next day. Time to get the party started!
*Enjoying a Hurricane with my girls at Planet Hollywood, then shopping at Bebe.
*LMFAO, watching Tiff carry my 50+ lb suitcase down the street in dirt and gravel rockin Steve Madden heels. Luv ya girl….oh and a shot out to Marylin for carrying my Sugoi bag. Come on now, I had been on my feet working for 12 hours days, 4 days in a row.
*Racing up the escalator in a dress and hells. (I have a pic of this and will post as soon as I get it) Dancing the night away at some club at Planet Hollywood. The escorted service in was nice as well.
Bloody Mary’s before my flight home.
Lowlights –
*Going to bed before 9:00pm 3 out of 4 nights in Vegas. This was a FIRST for me…it was also a first to be sober 90% of the trip. But you do what you need to do to make sure you A. Accel at work and B. Get your training in.
*Ugh, the $8 dried out chicken wrap for lunch.
*Going to dinner and drinks alone. There were a few people I could have gone out with but ultimately I was tired and didn’t feel like hooking up with anyone on the trip. So I ate and went to sleep. I guess I’m getting used to this whole eating alone thing, it’s happening a lot.
*Painful feet after dancing 4 hours in Steve Maddens.
*Energy lows throughout the day, ugh….lack of food is NOT a good thing.
*Having the airplane try to charge me $25 because my suitcase was over 50lbs.....all because of catalogs! Thankfully the staff was nice enough to provide me with a box to ship them in, so I didn't have to shell out the $$$.
Weekly Training recap
Tuesday – 1 mile warm up, 5 miles at “marathon race pace” 8:13s
Thursday – 1 mile warm up, 3 x 1600’s at 7:13 with 2 min flots, total 5 miles
Today (Sunday) – 10 mile run, PDX waterfront loop, easy pace.
That’s it; next Sunday is marathon day. Really need to rest up this week and put in work come Sunday. Here’s a run pic, one week out!
*Dinner and desert at Sushi Roku.
Tried a new tuna jalapeño roll, top of the line octipi, and a few other so delish rolls that I can’t remember the name of. Also had a to die for blood orange martini and this little number…banana flambé. Mmmm, mmm, good.
*Meeting product designers, learning the science, design and testing behind athletic apparel. Giving back input that might change their creations. How cool is that?!
*Going to the bathroom at the convention center and finding a numbers puzzle on the toilet paper. Very nice touch IMO, it’s nice to have something to do when your on the pot for awhile. Lol
*Collecting all kinds of supplements to train with – Cliff bars, and protein balls (new winter 08), Luna bars, Lara bars, Vespa (amino energy gel), GU with Roctane, Power bars, Power Gel Blasts, Jelly Belly sports beans and Nuun.
*The jalapeño bacon omelet I created during one of the breakfast buffets.
*Meeting pro’s and Bejing Olympic athletes. It’s very refreshing to see how humble they are and get to touch them to know they are actually real.
*Cool hotel room. Massive King sized bed. I tried to lie on it diagonally and I still couldn’t take up the whole thing. Cozy plush bathrobe. Starbucks coffee in room : ) .
*Meeting the Luna women’s cycling team and the Cliff bottle of wine. Woot! Woot!
*Banana saki martini, Tom Kha seafood soup
*Checking out all the BAD ASS Bikes! Personal favorites are below.
Felt “Team Chipotle “ argyle print.
This beautiful Orbea (might be my next bike ☺)
Carbon Orbea
Scott Plasma
Cervelo P4 – cool but nothing THAT special – check out all the silly men behind the pic drooling.
Really liked the bronze chain on this Cervelo
10 Seat Tandom, could you imagine how fast you could fly on that?!
Love the Colnago (This is tied with the Orbea as my next bike)
*Pearl Izumi banner – How cool is that?!
*I tried to get to ride the Jelly Belly bike but was told I couldn’t : ( Oh well, got a pic and sport beans instead.
*Check out these Sidi shoes – over 100,000 miles
*Going to dinner at Canaletto (Venetian) with Sugoi. Enjoyed great food and wine, but the frosting on the cake was the people I was with. Everyone was kind and generous and had great training/athletic stories and backgrounds to share. I was very impressed with the owner and founder, not only did he create Sugoi but was also founder of Pearl Izumi. The technology and science that goes behind their athletic wear is defiantly top of the line. Our sales rep did a great job of breaking down the technology of all the fabrics and pieces. Check out the view from our private dinner room….again, how cool is that!?
Oh yea, the gelato was the bomb!
*Beer thirty (4:30) everyday, getting a shot of whiskey at Knolly bikes.
*Waking up and getting my training in before work.
*Talking to different suppliers/vendors about funds they donate to charitable organizations. This is a good thing to see. Sidi donates a good portion of sales to Breast Cancer; they even have a breast cancer pink shoe!
*Having my girlfriends from FB.net kidnap me at 6:00pm on Friday evening. I was supposed to fly home but after an “It’s 5 o’clock somewhere” from Margaritaville I somehow changed my flight to the next day. Time to get the party started!
*Enjoying a Hurricane with my girls at Planet Hollywood, then shopping at Bebe.
*LMFAO, watching Tiff carry my 50+ lb suitcase down the street in dirt and gravel rockin Steve Madden heels. Luv ya girl….oh and a shot out to Marylin for carrying my Sugoi bag. Come on now, I had been on my feet working for 12 hours days, 4 days in a row.
*Racing up the escalator in a dress and hells. (I have a pic of this and will post as soon as I get it) Dancing the night away at some club at Planet Hollywood. The escorted service in was nice as well.
Bloody Mary’s before my flight home.
Lowlights –
*Going to bed before 9:00pm 3 out of 4 nights in Vegas. This was a FIRST for me…it was also a first to be sober 90% of the trip. But you do what you need to do to make sure you A. Accel at work and B. Get your training in.
*Ugh, the $8 dried out chicken wrap for lunch.
*Going to dinner and drinks alone. There were a few people I could have gone out with but ultimately I was tired and didn’t feel like hooking up with anyone on the trip. So I ate and went to sleep. I guess I’m getting used to this whole eating alone thing, it’s happening a lot.
*Painful feet after dancing 4 hours in Steve Maddens.
*Energy lows throughout the day, ugh….lack of food is NOT a good thing.
*Having the airplane try to charge me $25 because my suitcase was over 50lbs.....all because of catalogs! Thankfully the staff was nice enough to provide me with a box to ship them in, so I didn't have to shell out the $$$.
Weekly Training recap
Tuesday – 1 mile warm up, 5 miles at “marathon race pace” 8:13s
Thursday – 1 mile warm up, 3 x 1600’s at 7:13 with 2 min flots, total 5 miles
Today (Sunday) – 10 mile run, PDX waterfront loop, easy pace.
That’s it; next Sunday is marathon day. Really need to rest up this week and put in work come Sunday. Here’s a run pic, one week out!
Monday, September 22, 2008
Just another manic Monday
Not really :) Today was pretty non-eventful.
Bike commute to and from work, round trip 32 miles.....PowerTap decided not to pick up this morning, getting a low battery error on the CPU so I'm sure once I replace it things will be all good again. I thought after running 18 miles yesterday that this morning's ride would be dreadful, but it wasn't, actually it was surprisingly easy. On the way home I hit almost all green lights, Booyah! As I turn right this B!$%* A$$ dog runs up to the edge of the fence, jumps up on it and barks loudly. EVERY time I ride pass the house this happens, you would think I'd get use to it. But nope, still scares the daylights out of me and I almost fall off my bike. One day I'm going to pack a steak and throw it over just so it will STFU.
Random songs that are on auto pilot in my head
Whatcha Think About That - Pussycat Dolls feat/Missly Elliot
Whatever You Like - T.I.
I've got a 5 mile run at marathon race pace (8:15s) first thing in the morning tomorrow...then I'm off to Vegas for Inter Bike. I'll have my camera and Macbook with me. I'm hoping to blog my findings....depending on time, I'm booked with appointments from 9am-9pm, ugh. At least I'll get some good grub from vendor dinners :) Wish me luck!
Bike commute to and from work, round trip 32 miles.....PowerTap decided not to pick up this morning, getting a low battery error on the CPU so I'm sure once I replace it things will be all good again. I thought after running 18 miles yesterday that this morning's ride would be dreadful, but it wasn't, actually it was surprisingly easy. On the way home I hit almost all green lights, Booyah! As I turn right this B!$%* A$$ dog runs up to the edge of the fence, jumps up on it and barks loudly. EVERY time I ride pass the house this happens, you would think I'd get use to it. But nope, still scares the daylights out of me and I almost fall off my bike. One day I'm going to pack a steak and throw it over just so it will STFU.
Random songs that are on auto pilot in my head
Whatcha Think About That - Pussycat Dolls feat/Missly Elliot
Whatever You Like - T.I.
I've got a 5 mile run at marathon race pace (8:15s) first thing in the morning tomorrow...then I'm off to Vegas for Inter Bike. I'll have my camera and Macbook with me. I'm hoping to blog my findings....depending on time, I'm booked with appointments from 9am-9pm, ugh. At least I'll get some good grub from vendor dinners :) Wish me luck!
Sunday, September 21, 2008
Stress log and the start of taper week 2
Does anyone use a Daily Stress Log? Since over training is my #1 kryptonite and I need to manage intensities better with IM, I decided to build one. I've been using it for two weeks now and find it highly beneficial. Each day I rank my levels of sleep quality, fatigue, motivation (key indicator for me), joint soreness, muscle soreness, and general levels of stress (ie, work, relationships, life in general) and come to a stress rating. I've found this little tool very useful and took a much needed unscheduled recovery yesterday. A world of good it did. I work up bright and early with a ton of motivation and training excitement today. :)
If you don't have a stress log, build one.
Sunday - Start of marathon taper week 2
30 minutes Pilates
18 mile trail run along Wildwood, starting at mile marker 24 1/2 and worked my way backward.
Can I just tell you how good 18 miles feels relative to 22-24? I had a fantastic run through the forest this morning. Started early, it was foggy with drizzle. Fall is in the air, leaves were turning, absolutely beautiful. Occasionally I'd hit a 30 second downpour but quickly learned that was due to wind shifting the rain from the trees. I was even lucky enough to stubble upon good company for the last 2 miles which carried into breakfast. Mmmmmm Whole wheat blueberry man-cakes and a Bloody Mary "Breakfast of Champions!"
If you don't have a stress log, build one.
Sunday - Start of marathon taper week 2
30 minutes Pilates
18 mile trail run along Wildwood, starting at mile marker 24 1/2 and worked my way backward.
Can I just tell you how good 18 miles feels relative to 22-24? I had a fantastic run through the forest this morning. Started early, it was foggy with drizzle. Fall is in the air, leaves were turning, absolutely beautiful. Occasionally I'd hit a 30 second downpour but quickly learned that was due to wind shifting the rain from the trees. I was even lucky enough to stubble upon good company for the last 2 miles which carried into breakfast. Mmmmmm Whole wheat blueberry man-cakes and a Bloody Mary "Breakfast of Champions!"
Saturday, September 20, 2008
Exhausted
I am so fricking tired. What a week I've had. Started a new job, which I love. It's fun and exciting but there is a lot to learn, a lot of things I want to bring to the table (all in good time) and all of acclimation. I started bike commuting for the first time ever. Rode to work 3 out of 5 days;
Commuting
Monday, Day 1 - swam, then road to work and back on a very hill route with lots of cars and stupid traffic lights - FRUSTRATING day. I would rank this a 20 on my daily stress rankings. 20 miles
Tuesday - Day 2 - Better then Monday. Took a different course, more mileage, less traffic and lights....got lost on the way to and from work. 34 miles
Friday - Day 3 - Kicked ass! Used the same route as day 2 but with slight modifications. Got to work 25 minutes early so I hit the countryside for some hill/speed work, added an additional 8 miles. Ate really yummy Hawaiian Potluck food which inflicted wrath on my tummy later in the day. Again, sugar and white flour = axis of evil. Rode home with a sugar crash, ugh. 38.5 miles total.
I got home late Friday only to pack for Saturday and tri to go right to sleep. A little melatonin can be your best friend. Come 4am my alarm goes off, ugh, already? Time to get up and go volunteer at the USAT Nationals out at Hagg Lake. Even though I was physically and mentally tired my spirit was VERY excited. I love volunteering for triathlons. I think it's important to give back to the community and the community gives back to me by allowing me to removing timing chips from HOT sweaty triathletes. Ok, they're not always all hot but this was nationals, so 99% of the athletes did have amazing bodies....I'm not sure if I was more attracted to their physique or their times. Who am I kidding? I'm all about the time/data/numbers! :D Anywho, volunteered from 6am-11:30, worked timing chip hand outs and then removals. During the in between time I got to speak with the RD and several of the USAT organizers. I learned some pretty cool things. I was going to ride or run after volunteering but found out they had closed the course off since the elites would be racing later in the afternoon, so instead I opted to go home.....and now take a much needed nap.
Commuting
Monday, Day 1 - swam, then road to work and back on a very hill route with lots of cars and stupid traffic lights - FRUSTRATING day. I would rank this a 20 on my daily stress rankings. 20 miles
Tuesday - Day 2 - Better then Monday. Took a different course, more mileage, less traffic and lights....got lost on the way to and from work. 34 miles
Friday - Day 3 - Kicked ass! Used the same route as day 2 but with slight modifications. Got to work 25 minutes early so I hit the countryside for some hill/speed work, added an additional 8 miles. Ate really yummy Hawaiian Potluck food which inflicted wrath on my tummy later in the day. Again, sugar and white flour = axis of evil. Rode home with a sugar crash, ugh. 38.5 miles total.
I got home late Friday only to pack for Saturday and tri to go right to sleep. A little melatonin can be your best friend. Come 4am my alarm goes off, ugh, already? Time to get up and go volunteer at the USAT Nationals out at Hagg Lake. Even though I was physically and mentally tired my spirit was VERY excited. I love volunteering for triathlons. I think it's important to give back to the community and the community gives back to me by allowing me to removing timing chips from HOT sweaty triathletes. Ok, they're not always all hot but this was nationals, so 99% of the athletes did have amazing bodies....I'm not sure if I was more attracted to their physique or their times. Who am I kidding? I'm all about the time/data/numbers! :D Anywho, volunteered from 6am-11:30, worked timing chip hand outs and then removals. During the in between time I got to speak with the RD and several of the USAT organizers. I learned some pretty cool things. I was going to ride or run after volunteering but found out they had closed the course off since the elites would be racing later in the afternoon, so instead I opted to go home.....and now take a much needed nap.
Thursday, September 18, 2008
There must have been a blue moon.....
when I started my run speed work at 5:30 this morning. Part of stupid taper is cutting down mileage and intensity. I cut down my 1600 (7:13 pace) repeats from 5 to 4 but only ended up doing 3. Come minute 3 of my 3rd mile repeat I was cursed with a crippling side stitch. I rarely get these, in fact I don't ever remember experiencing one during track before. Such pain! I focused on Yoga breathing, looooong deep breaths through the nose and exhale through the mouth. This doesn't work so well when your deprived of oxygen. I stuck it out to finish the mile then immediately stopped. No cool down, side wasn't having that. After I got my breath I spent my new found time on Pilates core work and the foam roller. 15 minutes later I thought about doing the last repeat. I just didn't want to not finish the workout, but reality is that work have been considered as "junk" miles. The whole point was to go fast, short recover and go fast again. I had recovered for too long...oh well.
10 min warm up
3 x 1600's 7:13; 2 min recovery
4.60 miles total
15 min Pilates core and foam rolling.
Per Chad's request here is a pic of my new Sugoi bike shorts, I'm also rockin' 2XU compression recovery socks just because. Seriously though the Sugoi shorts are the BEST bike shorts I have ever worn, my tail felt really good on the bike. I can't wait to try them out next month on my century ride. The Zoot shoes are being mailed, as soon as I get them I'll post up pics :)
10 min warm up
3 x 1600's 7:13; 2 min recovery
4.60 miles total
15 min Pilates core and foam rolling.
Per Chad's request here is a pic of my new Sugoi bike shorts, I'm also rockin' 2XU compression recovery socks just because. Seriously though the Sugoi shorts are the BEST bike shorts I have ever worn, my tail felt really good on the bike. I can't wait to try them out next month on my century ride. The Zoot shoes are being mailed, as soon as I get them I'll post up pics :)
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