AM Swim
Warm up
1 x 600 - easy
Drills
1 x 50 - streamline kicking: 00:50
1 x 100 - 00:15
1 x 50 - finger trail; 00:10
1 x 100 - 00:15
repeat 1 x
Main Set
10 x 50 - land on 50: - 00:10 rest
4 x 100 - land on 1:40 - 00:20 rest
2 x 200 - land on 3:20 - 00:30 rest
10 x 50 - land on 00:10 rest
Cool down
4 x 50 on back dolphin kick
1 x 100 - easy
Total yardage - 3300
Post swim breakfast - Banana Pancakes w/agave nectar and chia seeds
Late morning bike ride -
Met Sue, Don and Dean for a 2 hr bike - no rain, yay!
Climbing Peets Mountain twice - boooo. Hehe, not really a boo. Did you read that? I laughed :) Yay! Laugh now but not while climbing Peets. The first side we climbed up was steeper and shorter. I made the mistake of going up two gears shy of the granny and mashed for the first couple minutes. My quads shouted "WTF?! Woman" and I shifted down as soon as feasibly possible. I attempted to "draft" behind Sue but realized that doesn't really work when you're climbing up hill at 5 mph! Alas we reach the top....and I was breathless, in a good way!
We descended down Peets and once again I was reminded of my number one weakness. Oh I was pathetic, pathetic at best. But it's ok, it's only my 2nd ride out doors of the season. I will find my way, all in due time.
The climb back up less difficult. It was longer and rollers provided a short recovery from each climb. The therapy season I had on the way up was an extra bonus.
Back down we went...as I came around the bridge back up to climb I was overwhelmed by a smell. It came from lilacs and reminded me of my mom's garden and making mud pies when I was a kid behind the house. It's kind of funny the memories that smell will bring up. Anywho, the pleasant smell and memory brought another smile to my face.
One more moderate grade/ longer climb and we cruised our way back to the car.
Recovery came with good friends and one bad ass Shrimp Diablo at Baja Fresh.
Ride data
2hrs
27.18 miles - lots o climbing - wish I had the elevation gain.
Max watts 427 (in the saddle!, yay baby!), Norm avg watts 155, avg watts 135
Max HR 178 (first climb up Peets), Avg HR 145
I am so fatigued at this point I'd have issues spelling my own name backwards, hence why my blogs usually have so many grammar errors and typos. I have started on the Four Loko's and will either end the night passed out somewhere I am not familiar with, or riding a mechanical bull. Let the festivities begin!
Inside the mind of Kat...enter at your own risk.
Saturday, February 6, 2010
Friday, February 5, 2010
Bosom Buddies...Laverne & Shirley aka Mark and Jesse
I'm referring to my room mate(s). For this last week (only) I have had two. I've decided to spotlight them both on this blog episode. Why? because they seriously kick ass.
I've been walking around as the "dark cloud" for the last 2-3 days and these two have been my ray of sunshine.
On night one we broke out the Crown Royal, Vodka and salted chocolate covered almonds. I had to drink, it was the only way to stop the flood gates from my eye sockets.
Mark stood on standby incase I needed a ride to the airport the next day.
On the second night, the two of them invaded my room as I was having yet another emotional breakdown- again with those damn chocolate covered almonds and this time wine. I had enough strength to decline both - mostly because I wanted to pull my head out of my ass go to work in the morning.
I do not enjoy being woken up by the random giggle/shriek outburst or rough housing (Mark!) or pot and pans being dropped around. But I can deal with it.....as they can deal w/me and my toxic negativity.
They both have listened to my whining and provided honest advice, sometimes not always requested but always appreciated. One's a cynic(although in a loving relationship) and the other an endless hopeful romantic. A defrosted heart has turned me into a combination of the two. Once a heart has fire it is hard to put the damn thing out...no matter how much water you try to drown it in. The question is how long do I let it stay submerged in h2o? Do I attempt to let the fire burn - keeping these feelings I had....going heart first in w/caution? OR do I quickly pull it out and throw it in the ice box so that it freezes over to never feel emotion again? Ok, a little bit of an exaggeration but you get the point. The last freezer drop last for 4 years!
To end one a good note -
I did make one positive step by going to work today. I'm fortunate to have such a great job and co-workers/boss.
I had a HUGE slice of molasses spice cake (Susan makes the best!) and then bought myself a pretty Prana dress - all in hopes to feel better. It worked - a little. I need a half smilie icon to put here :/ as it's still tough to bring out a full smile.
This weekend will be interesting...I'm forecasting training and drinking myself into a comma.
I've been walking around as the "dark cloud" for the last 2-3 days and these two have been my ray of sunshine.
On night one we broke out the Crown Royal, Vodka and salted chocolate covered almonds. I had to drink, it was the only way to stop the flood gates from my eye sockets.
Mark stood on standby incase I needed a ride to the airport the next day.
On the second night, the two of them invaded my room as I was having yet another emotional breakdown- again with those damn chocolate covered almonds and this time wine. I had enough strength to decline both - mostly because I wanted to pull my head out of my ass go to work in the morning.
I do not enjoy being woken up by the random giggle/shriek outburst or rough housing (Mark!) or pot and pans being dropped around. But I can deal with it.....as they can deal w/me and my toxic negativity.
They both have listened to my whining and provided honest advice, sometimes not always requested but always appreciated. One's a cynic(although in a loving relationship) and the other an endless hopeful romantic. A defrosted heart has turned me into a combination of the two. Once a heart has fire it is hard to put the damn thing out...no matter how much water you try to drown it in. The question is how long do I let it stay submerged in h2o? Do I attempt to let the fire burn - keeping these feelings I had....going heart first in w/caution? OR do I quickly pull it out and throw it in the ice box so that it freezes over to never feel emotion again? Ok, a little bit of an exaggeration but you get the point. The last freezer drop last for 4 years!
To end one a good note -
I did make one positive step by going to work today. I'm fortunate to have such a great job and co-workers/boss.
I had a HUGE slice of molasses spice cake (Susan makes the best!) and then bought myself a pretty Prana dress - all in hopes to feel better. It worked - a little. I need a half smilie icon to put here :/ as it's still tough to bring out a full smile.
This weekend will be interesting...I'm forecasting training and drinking myself into a comma.
:(
I was going to swim this morning, but my swollen eyes and fatigued body kept me in bed. I am going to take my much deserved recovery day and allow myself to rest....emotionally and physically.
I want to crawl under and rock and never leave.
I want to crawl under and rock and never leave.
Thursday, February 4, 2010
Kryptonite
I found mine and its alias is love.
Years I had a wall up, how could I have ever be so dumb to let it come down?
Why does this hurt more than any training, race or injury I've ever experienced?
How could I be so f***ing stupid?
The boy who cries wolf ends up being eaten by the wolves....so those that ignored the real cry and no longer have him around are forced to suffer? - because of innocent fibs? How does this make sense?
You used to take my breath away and it was the most giddy, euphoric, and amazing feeling.
Now you take my breath away by stealing my oxygen with your fabrications, freezing my lungs and burning my soul.
I am not a doll that can be played with and put back on the shelf, I am a human that has craptastic womanly emotions.
If it takes more muscles to frown than to smile, why can I not curl my lips?
Will my eyes ever de-puff? Will I ever sleep again? Will this ache in my chest ever go away?
Afternoon run
My goal was to run for 2 hours easy, that wasn't exactly what I did.
6.15 miles - 46:30/7:35 avg
Let me start out by saying - I should not be running. My body REALLY needs a recovery day but doing so puts my sanity at risk, which I am only currently holding onto by a thread. We pick the lesser evil right?
I started out running hard...I continued to run hard....I ended running hard.
I ran out of anger and pain. Anger directed at myself for allowing another being to hurt me. 4 miles in I sprinted up a hill to a red light, this is probably where my HR maxed as I got dizzy and almost fell over as I learned up against the crosswalk signal. At I stood there wheezing/panting, waiting for the light to turn in my favor...it hit me. The spectacular meltdown! My hard breathing turned to crying and there I stood at the corner of the intersection balling my eyes out and hyperventilating - where was my inhaler when I needed it? Then this little old man waiting for the bus walks up to me with a tissue. He asks why I am so sad. I can't spit out complete sentences. I still can't control myself or breath right. So he says whatever it is it shall pass and make me stronger. He points at the sun peaking through the clouds and said that someone is watching over me. I try to smile but can't, I thank him and continue along my run. Now I run fast and hard because I feel like an ass for crying in public. "There's no crying in baseball!" :/ you know what I mean.
5 miles in and my heel is starting to hurt. I am running too hard and I am taxing my achillies and flaring my slightly annoyed planter. My one moment of intelligence of the day is listening to my body...and calling it quits at 6.15 miles. I ran hard and got a good portion of pain out. Mission accomplished.
Now - who wants to ride a mechanical bull with me on Friday while drinking Four Lokos?
Years I had a wall up, how could I have ever be so dumb to let it come down?
Why does this hurt more than any training, race or injury I've ever experienced?
How could I be so f***ing stupid?
The boy who cries wolf ends up being eaten by the wolves....so those that ignored the real cry and no longer have him around are forced to suffer? - because of innocent fibs? How does this make sense?
You used to take my breath away and it was the most giddy, euphoric, and amazing feeling.
Now you take my breath away by stealing my oxygen with your fabrications, freezing my lungs and burning my soul.
I am not a doll that can be played with and put back on the shelf, I am a human that has craptastic womanly emotions.
If it takes more muscles to frown than to smile, why can I not curl my lips?
Will my eyes ever de-puff? Will I ever sleep again? Will this ache in my chest ever go away?
Afternoon run
My goal was to run for 2 hours easy, that wasn't exactly what I did.
6.15 miles - 46:30/7:35 avg
Let me start out by saying - I should not be running. My body REALLY needs a recovery day but doing so puts my sanity at risk, which I am only currently holding onto by a thread. We pick the lesser evil right?
I started out running hard...I continued to run hard....I ended running hard.
I ran out of anger and pain. Anger directed at myself for allowing another being to hurt me. 4 miles in I sprinted up a hill to a red light, this is probably where my HR maxed as I got dizzy and almost fell over as I learned up against the crosswalk signal. At I stood there wheezing/panting, waiting for the light to turn in my favor...it hit me. The spectacular meltdown! My hard breathing turned to crying and there I stood at the corner of the intersection balling my eyes out and hyperventilating - where was my inhaler when I needed it? Then this little old man waiting for the bus walks up to me with a tissue. He asks why I am so sad. I can't spit out complete sentences. I still can't control myself or breath right. So he says whatever it is it shall pass and make me stronger. He points at the sun peaking through the clouds and said that someone is watching over me. I try to smile but can't, I thank him and continue along my run. Now I run fast and hard because I feel like an ass for crying in public. "There's no crying in baseball!" :/ you know what I mean.
5 miles in and my heel is starting to hurt. I am running too hard and I am taxing my achillies and flaring my slightly annoyed planter. My one moment of intelligence of the day is listening to my body...and calling it quits at 6.15 miles. I ran hard and got a good portion of pain out. Mission accomplished.
Now - who wants to ride a mechanical bull with me on Friday while drinking Four Lokos?
Wednesday, February 3, 2010
Mushy Mind and a crippled heart
Today was "supposed" to be a recovery day. I was "supposed" to be flying out of town. Then life throws you lemons.... When you think something is too good to be true....9 times out of 10 it's is. True love is a facade.
It's amazing the "power" I was able to come up with on day 6 of a power building phase...after only 4 hours of solid sleep, too much alcohol the night before (I had to shut my mind down somehow) and a full day of work.
Evening Spin
3 hours - steady with a 153 watt avg/ 150 hr avg.
I didn't start to "suffer" until 2:40 but no swim/bike or run suffering will ever compare to the pain of heartache.
It sucks when you realize you love someone that doesn't love you back.
Tel est la vie
It's amazing the "power" I was able to come up with on day 6 of a power building phase...after only 4 hours of solid sleep, too much alcohol the night before (I had to shut my mind down somehow) and a full day of work.
Evening Spin
3 hours - steady with a 153 watt avg/ 150 hr avg.
I didn't start to "suffer" until 2:40 but no swim/bike or run suffering will ever compare to the pain of heartache.
It sucks when you realize you love someone that doesn't love you back.
Tel est la vie
Tuesday, February 2, 2010
Just another day
AM Run - 60 mins
10 min warm up
16 min barefoot run
5 min easy/back in shoes
20 min hill repeats
10 min cool down
PM Swim
Warm up
1 x 500
Drills
2 x 50 - DPS; 10
2 x 50 - one arm stroke, 6-R, 6-L, 6 both
repeat 3 x
Main Set
8 x 100; 00:20 rest - landed on 136-1:37 - aerobic pace
8 x 100 w/ paddles; 00:20 - landed on 1:30-1:32 - aerobic pace
Cool down
1 x 200
2 x 50 - on back dolphin kick
Total yardage - 3000
On another note - my heart is freezing over again :(
10 min warm up
16 min barefoot run
5 min easy/back in shoes
20 min hill repeats
10 min cool down
PM Swim
Warm up
1 x 500
Drills
2 x 50 - DPS; 10
2 x 50 - one arm stroke, 6-R, 6-L, 6 both
repeat 3 x
Main Set
8 x 100; 00:20 rest - landed on 136-1:37 - aerobic pace
8 x 100 w/ paddles; 00:20 - landed on 1:30-1:32 - aerobic pace
Cool down
1 x 200
2 x 50 - on back dolphin kick
Total yardage - 3000
On another note - my heart is freezing over again :(
Monday, February 1, 2010
Flushing out the lactic...
build up with a nice and easy 90 min recovery spin.
Avg watts 136/Avg HR 137
Avg watts 136/Avg HR 137
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