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.
Inside the mind of Kat...enter at your own risk.
Wednesday, December 31, 2008
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
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 %$#@ themselves. Training is hard, always. If it wasn't for my stupid, persistent, overzealous drive I'd be doing something else....something that I might actually be good at.
Morning swim
500 warm up
Drills
5 x 100; 25 a-ok, 25karate, 25 fist, 25 free; 20 sec rest
3 x 50; 25 scully, 25 frees; 10 sec rest
2 x 20; one arm catch up
1 x 150 fins
1 x 100 paddles
repeat 3 times
Swam straight until my time was up - 750
Total yardage = 2750
I felt like a fish that had lost her way and jumped out of the pond, my form sucked, I was all over the place. The first half of my workout my right lat hurt, my stroke must have been really off. It went away by the end of the workout.
As the day went by both lats started to burn.
Evening run
This was supposed to be a tempo but like my swim, my form was off and I was all over the place
Treadmill tempo
10 min warm up 9:00 pace - ugh, my upper body feels stiff and heavy.
5 min stretch
5 min 9:00 easy pace - I noticed I was loosing feeling in my feet :(
10 min 7:30 - pain started kicking in 1/2 way through. This wasn't the kind of pain I should have blocked out. I was pronating a lot. My left ankle and shin hurt, I could feel my legs rolling out. I tried to focus on keep my upper body light and tall, keeping my stride straight and running on the middle to balls of my feet. Nothing was working. I have bungee cords on these shoes, they felt too tight. This will be my last run with them, I think they are part of reason I was pronating. Even after loosening, they still felt too tight.
5 min 9:15 easy pace
10 min 8:00 pace - This is absolutely pathetic. I ran the first 17 miles of my marathon at a comfortable 8- 8:10min pace and now I'm having a hard time going 10 mins? The striking pain up my shins was almost unbearable. I knew I could easily do the speed...I should have just stopped but I couldn't...I was running because I was mad at my legs, not a good thing.
5 min 9:15 easy pace
5 miserable miles. What a %^$*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.
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 %$#@ themselves. Training is hard, always. If it wasn't for my stupid, persistent, overzealous drive I'd be doing something else....something that I might actually be good at.
Morning swim
500 warm up
Drills
5 x 100; 25 a-ok, 25karate, 25 fist, 25 free; 20 sec rest
3 x 50; 25 scully, 25 frees; 10 sec rest
2 x 20; one arm catch up
1 x 150 fins
1 x 100 paddles
repeat 3 times
Swam straight until my time was up - 750
Total yardage = 2750
I felt like a fish that had lost her way and jumped out of the pond, my form sucked, I was all over the place. The first half of my workout my right lat hurt, my stroke must have been really off. It went away by the end of the workout.
As the day went by both lats started to burn.
Evening run
This was supposed to be a tempo but like my swim, my form was off and I was all over the place
Treadmill tempo
10 min warm up 9:00 pace - ugh, my upper body feels stiff and heavy.
5 min stretch
5 min 9:00 easy pace - I noticed I was loosing feeling in my feet :(
10 min 7:30 - pain started kicking in 1/2 way through. This wasn't the kind of pain I should have blocked out. I was pronating a lot. My left ankle and shin hurt, I could feel my legs rolling out. I tried to focus on keep my upper body light and tall, keeping my stride straight and running on the middle to balls of my feet. Nothing was working. I have bungee cords on these shoes, they felt too tight. This will be my last run with them, I think they are part of reason I was pronating. Even after loosening, they still felt too tight.
5 min 9:15 easy pace
10 min 8:00 pace - This is absolutely pathetic. I ran the first 17 miles of my marathon at a comfortable 8- 8:10min pace and now I'm having a hard time going 10 mins? The striking pain up my shins was almost unbearable. I knew I could easily do the speed...I should have just stopped but I couldn't...I was running because I was mad at my legs, not a good thing.
5 min 9:15 easy pace
5 miserable miles. What a %^$*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 swimsuit....so 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.
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
It's MELTING
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.
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 barrel...watch 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.
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 barrel...watch 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!
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!
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