Sleep last night was pretty much N/A. My legs couldn't their sweet spot. The lower half twitched and spasmed all throughout the night. I also had to get up 5 times to go pee. Note to self- do not do any kind of muscle rehab at night
AM Lackluster SWIM
Warm Up
1 x 500
Drills
1 x 50 DPS; 0:10
1 x 50 6R, 5L, 6 both arms; 0:00
repeat 6 x
Main Set
2 x 200 - pull buoy; 00:30
5 x 100 - paddles - 00:20
repeat 1 x
Cool down
4 x 50 back dolphin kick
Total yardage - 3100
Legs felt like anchor weights - even with the buoy. By the end of the main set my upper body felt heavy as well.
Pike's Place is elixir or the Gods
Interesting conversation at Starbucks this morning
Dude - "Is that your first Venti?"
Me - "No. I've been up since 4"
Dude - "Right on!, This is my second as well. Have you accomplished much?"
Me - "Swam 3100 yards and got some one on one action with my Trigger Point. You?"
(odd look on dudes face) Dude - "Oh, I biked this morning (huge grin!).....(he pauses for a moment)...All we need now is a runner and we could do one of those crazy triathlons."
Me....(I laugh) "Yea, something like that :D. Have a great day!"
Dude - "You too rockstar!"
As the day went on my legs slowly started to feel better while the rest of my body felt exhausted and pukey. Welcome post ART - flu like symptoms. Lactic poisoning- Ugh!
Evening spin - 60 mins
Easy lactic flush - avg watts 135
I don't think my HR ever went above 140.
My legs are thanking me for the spin. They feel much better. My body still feels like I have the flu - Ick. I'm hoping this chocolate ice cream and good sleep will make a girl feel better.
Inside the mind of Kat...enter at your own risk.
Thursday, February 18, 2010
Tuesday, February 16, 2010
Free Fallin'
AM Swim
Warm Up
1 x 500
Drills
1 x 50 - finger drag 0:10
1 x 50 - catch up 0:10
repeat 6 x
Main Set
5 x 100 - leave on 2:00 (1:36, 1:37, 1:37, 1:38, 1:37)
5 x 100 - leave on 1:55 (1:37, 1:36, 1:36, 1:40, 1:38)
5 x 100 - leave on 1:50 (1:35, 1:39, 1:38, 1:41, 1:40)
Cool down
4 x 50 on back dolphin kick
Total yardage 2800
PM Run -
2 mile barefoot run along the track - 8:10 avg PE easy
Hard effort up and back down Twilliger - 5.3 miles
7.3 total
Avg HR 175/Max 186
After running barefoot on the track I felt like Tinker Bell floating up the Twilliger hills as I hoped upon my toes. 15 minutes up I feel a little taxed. Look down at my trusty Polar and I'm rockin a 180 HR. Hmmmm...my mind was elsewhere I don't recall pushing that hard. As I hit the half way point I start to suffer a bit. My arch nemesis B**** A** Achilies decided to scream some bloody murder. I tried to sweet talk it with some Trigger Point action when we got home but it wasn't feelin it. On I ran and just tuned out the heel pain, as I'm dealin with my own internal pain. With less than 3/4 of a mile to go I see a pack of runners winding down the path. I'm not sure what got ahold of me but at this point I felt like I had transformed into a wild animal. I was going to catch that pack. I leaned forward, chest puffed out like a proud peacock and kicked up my turnover, watch out B****es here I come. To my surprise I caught them (they were far ahead!) and flew past.......reached my car and spent the next 2-3 minutes hurled over on the verge of vomiting everywhere. I AM FREE!
Warm Up
1 x 500
Drills
1 x 50 - finger drag 0:10
1 x 50 - catch up 0:10
repeat 6 x
Main Set
5 x 100 - leave on 2:00 (1:36, 1:37, 1:37, 1:38, 1:37)
5 x 100 - leave on 1:55 (1:37, 1:36, 1:36, 1:40, 1:38)
5 x 100 - leave on 1:50 (1:35, 1:39, 1:38, 1:41, 1:40)
Cool down
4 x 50 on back dolphin kick
Total yardage 2800
PM Run -
2 mile barefoot run along the track - 8:10 avg PE easy
Hard effort up and back down Twilliger - 5.3 miles
7.3 total
Avg HR 175/Max 186
After running barefoot on the track I felt like Tinker Bell floating up the Twilliger hills as I hoped upon my toes. 15 minutes up I feel a little taxed. Look down at my trusty Polar and I'm rockin a 180 HR. Hmmmm...my mind was elsewhere I don't recall pushing that hard. As I hit the half way point I start to suffer a bit. My arch nemesis B**** A** Achilies decided to scream some bloody murder. I tried to sweet talk it with some Trigger Point action when we got home but it wasn't feelin it. On I ran and just tuned out the heel pain, as I'm dealin with my own internal pain. With less than 3/4 of a mile to go I see a pack of runners winding down the path. I'm not sure what got ahold of me but at this point I felt like I had transformed into a wild animal. I was going to catch that pack. I leaned forward, chest puffed out like a proud peacock and kicked up my turnover, watch out B****es here I come. To my surprise I caught them (they were far ahead!) and flew past.......reached my car and spent the next 2-3 minutes hurled over on the verge of vomiting everywhere. I AM FREE!
Monday, February 15, 2010
If you can’t excel with talent, triumph with effort
AM Spin - 60 mins with Z4 intervals
15 min wu
3 x 10 min Z4 intervals #1 172, #2 171, #3 169 w/ 5 min floats
Max watts 198, avg watts 149
Max HR 171, avg HR 156
Mission failed :(
Z4 for me 172-180w. I struggled on each interval. I woke up with stiff, tight legs. Not legs that wanted to spin. Yet I still got on the bike and "tri'd" my best. Maybe next time?
15 min wu
3 x 10 min Z4 intervals #1 172, #2 171, #3 169 w/ 5 min floats
Max watts 198, avg watts 149
Max HR 171, avg HR 156
Mission failed :(
Z4 for me 172-180w. I struggled on each interval. I woke up with stiff, tight legs. Not legs that wanted to spin. Yet I still got on the bike and "tri'd" my best. Maybe next time?
Sunday, February 14, 2010
Weekend Recap
Saturday - AM Spin
2.5 hour spin Z2 steady endurance - avg watts 149
40 mins in I had a lake forming around the trainer. If I had been smart I would have asked for electrolytes...which I had forgotten. At 1:30 in I started to feel the fatigue of being dehydrated. Sue was kind enough to share her electrolyte pills, unfortunately I was too far gone at this point. 2:15 in and I hit a massive wall. My HR was steady at 170 and I was feeling pukey - ick. I counted each and every dreadfully long minute watching my watts, making sure not to drop. 2:30 - mission pathetically accomplished. I hate bonking! What's worse was that it was so easily preventable.
Sunday - Hallmark VD Holiday
AM run
10 mile Z2 at 8:00s - The biggest struggle was adjusting to the higher HR. I'm used to running low 150s to mid 160s. Today I avg'd 174.
I found company 2 miles in...whom doubled back to run with me for a couple miles and then again new company 6 miles in....who dropped me in 2 miles. Single athlete's looking for love in all the wrong/right places. Kind of weird saying sorry "I'm seeing someone"....who happens to be pretty much N/A :(.
PM Swim
Warm up
1 x 500
Drills
2 x 50 steamline kicking; 0:15 rest
1 x 100 paddles; 0:15 rest
2 x 50 finger drag; 0:15 rest
1 x 100 buoy; 0:15
repeat 1 x
Main Set
5 x 200 leave on 4:00
3 x 200 leave on 3:50
2 x 200 leave on 3:40
Cool down
2 x 50 on back dolphin kick
1 x 100 easy free
Total yardage 3500
I swam side by side with another Ironman - It was good to be in good company.
2.5 hour spin Z2 steady endurance - avg watts 149
40 mins in I had a lake forming around the trainer. If I had been smart I would have asked for electrolytes...which I had forgotten. At 1:30 in I started to feel the fatigue of being dehydrated. Sue was kind enough to share her electrolyte pills, unfortunately I was too far gone at this point. 2:15 in and I hit a massive wall. My HR was steady at 170 and I was feeling pukey - ick. I counted each and every dreadfully long minute watching my watts, making sure not to drop. 2:30 - mission pathetically accomplished. I hate bonking! What's worse was that it was so easily preventable.
Sunday - Hallmark VD Holiday
AM run
10 mile Z2 at 8:00s - The biggest struggle was adjusting to the higher HR. I'm used to running low 150s to mid 160s. Today I avg'd 174.
I found company 2 miles in...whom doubled back to run with me for a couple miles and then again new company 6 miles in....who dropped me in 2 miles. Single athlete's looking for love in all the wrong/right places. Kind of weird saying sorry "I'm seeing someone"....who happens to be pretty much N/A :(.
PM Swim
Warm up
1 x 500
Drills
2 x 50 steamline kicking; 0:15 rest
1 x 100 paddles; 0:15 rest
2 x 50 finger drag; 0:15 rest
1 x 100 buoy; 0:15
repeat 1 x
Main Set
5 x 200 leave on 4:00
3 x 200 leave on 3:50
2 x 200 leave on 3:40
Cool down
2 x 50 on back dolphin kick
1 x 100 easy free
Total yardage 3500
I swam side by side with another Ironman - It was good to be in good company.
Friday, February 12, 2010
Knowledge when understood is Power
60 min AM Spin - Lackluster sums it up. Thankfully it's recovery week.
Warm up
1 x 500
Drills
1 x 50 - DPS 00:10 -
1 x 50 single arm- 6L, 6R, 6B, 00:10
repeat 6 x
Main Set
1 x 200 - A-ok, Fist, Karate, Free 00:15
3 x 100 - Paddles 00:15
6 x 50 - 1 -3 progressive, 4-6 progressive.
repeat 1 x
Cool down
4 x 50 on back dolphin kick
Total yardage 2900
*******************
Got my Vo2 retested. Not really sure what to think of it, will have to give it a few days to absorb. My consensus at this time is I have been lazy...it's time to kick the game up a notch or two.
Warm up
1 x 500
Drills
1 x 50 - DPS 00:10 -
1 x 50 single arm- 6L, 6R, 6B, 00:10
repeat 6 x
Main Set
1 x 200 - A-ok, Fist, Karate, Free 00:15
3 x 100 - Paddles 00:15
6 x 50 - 1 -3 progressive, 4-6 progressive.
repeat 1 x
Cool down
4 x 50 on back dolphin kick
Total yardage 2900
*******************
Got my Vo2 retested. Not really sure what to think of it, will have to give it a few days to absorb. My consensus at this time is I have been lazy...it's time to kick the game up a notch or two.
Wednesday, February 10, 2010
1:40 on repeat
Warm up
1 x 200
Main Set
5 x 50 - land on :50/ :10 rest - 47,49,50, 48,49
4 x 100 - land on 1:40/:20 rest - 1:37, 1:38, 1:37, 1:37
3 x 200 - land on 3:25/:25 rest - 3:20, 3:21, 3:20,
2 x 300 - land on 5:10/:30 rest - 5:05, 5:07
3 x 200 - land on 3:25/:25 rest - 3:23, 3:25, 3:24,
4 x 100 - land on 1:40/:20 rest - 1:39, 1:40, 1:41, 1:41 - Uh-oh! I'm slippin - I gave myself an extra :30 rest at the end
5 x 50 - land on :50/ :10 rest - 48,50,47, 49,50
Cool down
2 x 50 on back dolphin kick
Total yardage = 3500
3100 yards - hit all but two on a 1:40 or less per 100
Note to self - Anything over 3k w/speed requires breakfast in the AM!!!
1 x 200
Main Set
5 x 50 - land on :50/ :10 rest - 47,49,50, 48,49
4 x 100 - land on 1:40/:20 rest - 1:37, 1:38, 1:37, 1:37
3 x 200 - land on 3:25/:25 rest - 3:20, 3:21, 3:20,
2 x 300 - land on 5:10/:30 rest - 5:05, 5:07
3 x 200 - land on 3:25/:25 rest - 3:23, 3:25, 3:24,
4 x 100 - land on 1:40/:20 rest - 1:39, 1:40, 1:41, 1:41 - Uh-oh! I'm slippin - I gave myself an extra :30 rest at the end
5 x 50 - land on :50/ :10 rest - 48,50,47, 49,50
Cool down
2 x 50 on back dolphin kick
Total yardage = 3500
3100 yards - hit all but two on a 1:40 or less per 100
Note to self - Anything over 3k w/speed requires breakfast in the AM!!!
Sunday, February 7, 2010
The End
...of another building block.
Today was the final day of my first block of phase 2.
2 hour LSD run - lol, LSD my a=tail!
I hit the trail, dehydrated and semi-hungover from the previous night's therapeutic binge session. Mark went one way, I went the other and Jesse followed - we all did our own thing, reuniting here and there along the way. The first 10 minutes sucked, I was fatigued and my heart was covered in acid, literally. Wildwood was muddy and provided more of a challenge then I was looking for. I ended up running the 2 hours w/a tempo HR mainly staying around 160-170, not what one would call LSD. Tempos would push me around 170-180 and usually lasted 10-15 minutes at a time, I had 6 or 7 of these w/ floats around 145-155. Ended w/ a 165 avg and a peak of 183, I was SPENT.
Recap of my first build phase -
Running - started barefoot running again, added tempo runs and hill repeats. All runs ended in success with either efficiency, or strength building.
Bike - Hill repeats, Big ring intervals, one-legged drills and max wattage intervals. All bikes ended successful hitting target watts and duration
Swim - Timed intervals, efficiency and strength building drills
Nutrition - I am now able to hit an hour power workout in the AM w/out breakfast. I am no longer waking in the middle of the night hungry :). My RMR recommendation turned out to be successful :)
This last week I lost my sanity and had an emotional breakdown and still managed to execute my training/goals.
I am productively dealing with adversity, w/a little emotional venting/blogging "As long as you keep getting reborn, it's ok to die sometimes."
Today was the final day of my first block of phase 2.
2 hour LSD run - lol, LSD my a=tail!
I hit the trail, dehydrated and semi-hungover from the previous night's therapeutic binge session. Mark went one way, I went the other and Jesse followed - we all did our own thing, reuniting here and there along the way. The first 10 minutes sucked, I was fatigued and my heart was covered in acid, literally. Wildwood was muddy and provided more of a challenge then I was looking for. I ended up running the 2 hours w/a tempo HR mainly staying around 160-170, not what one would call LSD. Tempos would push me around 170-180 and usually lasted 10-15 minutes at a time, I had 6 or 7 of these w/ floats around 145-155. Ended w/ a 165 avg and a peak of 183, I was SPENT.
Recap of my first build phase -
Running - started barefoot running again, added tempo runs and hill repeats. All runs ended in success with either efficiency, or strength building.
Bike - Hill repeats, Big ring intervals, one-legged drills and max wattage intervals. All bikes ended successful hitting target watts and duration
Swim - Timed intervals, efficiency and strength building drills
Nutrition - I am now able to hit an hour power workout in the AM w/out breakfast. I am no longer waking in the middle of the night hungry :). My RMR recommendation turned out to be successful :)
This last week I lost my sanity and had an emotional breakdown and still managed to execute my training/goals.
I am productively dealing with adversity, w/a little emotional venting/blogging "As long as you keep getting reborn, it's ok to die sometimes."
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