5am is toooooo early to be doing a brick. My annoying phone alarm (If you have a blackberry you KNOW what I'm talkin about) goes off...I look at the phone, eh. Move my legs, eh. Pry myself out of my slumbersum bed to use and abuse my lower body.
Brick - 75 min spin/3.3 mile run
Spin started off rough. My quads felt like lead pipes from the hill repeats the day prior. My only savior was my new Zoot compression tri shorts, which after using during this workout I have deemed as offical BADASS tri apparel. 5-10 mins in and the legs are spinning fluid. RE: POWER - My Power Tap is working again! Thank you Saris for the excellent customer support. Updating my ancient old software fixed the "shortage" issue. I had "power" throughout the workout. Yay!
15 min warm up
10 x :30 on legged spins - I did these in a harder gear than the last few times I've done them, and I stayed fluid! :D
5 min float
15 mins - Z3; 167 avg
5 min float
20 mins - Z3; 170 avg
5 min cool down
Weeds update - Nancy Botwin had the baby. Now the real question is, will Escabar kill her now?
Quickly transitioned into my Newtons, threw on a wool top and hit the concrete.
Brrrrrrr - It is F***ing cold. My core heated up quickly as I pushed the pace. My hands and feet lost feeling after they were bit by Mr. Jack Frost. Go home Mr. Frost - it's March you F***stick. Anywho....along I ran. Energy wise the run did not feel uber challenging. Honestly I felt slow. I think this was due to the fact I couldn't feel my feet. Since I couldn't go off feel I just told myself to go-go-go and that I just did. On avg I finish this route on a 7:50-8:05 pace. Today I knocked this bad boy out at 7:30 - dipping into my Z3 pace although my HR stayed Z2.
The rest of the day my energy levels stayed high - how is beyond me.
Inside the mind of Kat...enter at your own risk.
Wednesday, March 10, 2010
Tuesday, March 9, 2010
Hear me ROAR!
AM Run - Hill repeats
1 mile warm up
20 x ;45-60 Z3/Z4 sprint hill repeats - 5 miles total
1 mile cool down
Total miles 7
This was fricking hard for a number of reasons. I woke up with pretty much no motivation. The lack of motivation came from the lack of sleep. I think I fell asleep around 8:30 (before most children, I know), face down in Duel In The Sun (really good read BTW) ....then woke up every 45-90 mins after. My body has been going through some weird stuff (non-training related) that has me stressed out. As a result it is affecting my sleep. Ugh. My lack of motivation ALMOST had me at gym to use the treadmill. That says a lot since I haven't been on a treadmill in over a year. It was cold this morning, I did not want to run in the cold. You would think that one who doesn't want to run in the cold would dress to face the weather. Not this chick. I sucked it up in the Skirt Sports Breeze skort and a Zoot Etherlite mesh l/s. Last minute I decided to say **** it and hit the open road. F***ing A it was cold! I lost feeling in my hands quick. On a positive note my muscles and energy felt great. Within the first 5 minutes I could see my recovery week was a success. The first couple repeats I only hit Z3 - topping out at 178 bpm. 4-5 in and hit my Z4 180 and held it. Three quarters in and I started the feel fatigued. The hills were starting to beat up my energy and my lungs burned from the chill in the air. This only brought out my inner animal. It was thought provoking. What do you feel compelled to do when you give your all in training/racing? Some like to scream, others like to jump, some like to fist pump....and some cry. I find myself wanting to growl, growl like a wild cat. I have yet to do this as I'm pretty sure it would scare the **** out of anyone around me....or make then fall over in laugher. One day it will happen.....just wait for it.
The "easy" jog home was exhausting. The high I felt when I reached the house (workout accomplished) was priceless.
PM Swim
Warm Up
1 x 500
Drills
1 x 200 paddles
1 x 200 buoy
repeat 1 x (eh I left my buoy at home so I ended up doing 4 x 200s with paddles landing on 3:08-3:10 w/ :20 rests)
Main Set
5 x 200 - land on 3:20 - :30 rest - Booyah! Landed on 3:08-:3:10 (same as paddles!!!) with :30 rests.
Cool down
4 x 50 on back dolphin kick
Total yardage - 2500
I love the first couple days after recovery - I'm a freakin' power house! ROAR!
1 mile warm up
20 x ;45-60 Z3/Z4 sprint hill repeats - 5 miles total
1 mile cool down
Total miles 7
This was fricking hard for a number of reasons. I woke up with pretty much no motivation. The lack of motivation came from the lack of sleep. I think I fell asleep around 8:30 (before most children, I know), face down in Duel In The Sun (really good read BTW) ....then woke up every 45-90 mins after. My body has been going through some weird stuff (non-training related) that has me stressed out. As a result it is affecting my sleep. Ugh. My lack of motivation ALMOST had me at gym to use the treadmill. That says a lot since I haven't been on a treadmill in over a year. It was cold this morning, I did not want to run in the cold. You would think that one who doesn't want to run in the cold would dress to face the weather. Not this chick. I sucked it up in the Skirt Sports Breeze skort and a Zoot Etherlite mesh l/s. Last minute I decided to say **** it and hit the open road. F***ing A it was cold! I lost feeling in my hands quick. On a positive note my muscles and energy felt great. Within the first 5 minutes I could see my recovery week was a success. The first couple repeats I only hit Z3 - topping out at 178 bpm. 4-5 in and hit my Z4 180 and held it. Three quarters in and I started the feel fatigued. The hills were starting to beat up my energy and my lungs burned from the chill in the air. This only brought out my inner animal. It was thought provoking. What do you feel compelled to do when you give your all in training/racing? Some like to scream, others like to jump, some like to fist pump....and some cry. I find myself wanting to growl, growl like a wild cat. I have yet to do this as I'm pretty sure it would scare the **** out of anyone around me....or make then fall over in laugher. One day it will happen.....just wait for it.
The "easy" jog home was exhausting. The high I felt when I reached the house (workout accomplished) was priceless.
PM Swim
Warm Up
1 x 500
Drills
1 x 200 paddles
1 x 200 buoy
repeat 1 x (eh I left my buoy at home so I ended up doing 4 x 200s with paddles landing on 3:08-3:10 w/ :20 rests)
Main Set
5 x 200 - land on 3:20 - :30 rest - Booyah! Landed on 3:08-:3:10 (same as paddles!!!) with :30 rests.
Cool down
4 x 50 on back dolphin kick
Total yardage - 2500
I love the first couple days after recovery - I'm a freakin' power house! ROAR!
Sunday, March 7, 2010
The end of recovery week
AM LSD Run - 14 miles on....and off Leif Erickson/ approx 8:45/8:50 pace
Another beautiful day to train! This time around I was accompanied by my buddy Kyle. Therapeutic may have been the best way to describe this run, for both of us...I think. We talked so much that at mile 7 we took the wrong turn and end up descending Saltzman. Neither of us really noticed we had taken the wrong trail, even though we both mentioned how we loved rockin an easy, peasy 140-145 heart rate. Reality hit us once we just about hit the the bottom and realized we had to now go back up. WTF?! Misery loves company. We both ran back up at a slow comfortable pace, irritated at what we had just done. Ah, what can you do? At least we were in it together. Once we hit Leif we only had another 5 miles to go....5 easy descending miles. On the way back down we ran some across other Ironman friends....it's always nice to see those you know putting in work.
I finished feeling pretty good. My heel b****ed a little on and off but nothing that caused much concern.
Recovery came with hot soup, black bean burger (mmmmmm) and a good friend!
I had scheduled myself a massage with a trigger point therapist for the afternoon. I was highly looking forward to pleasurable pain. She worked her finger magic and my foot/calf is feeling oh so fine. Now I just have to consume a few gallons of water to make sure I don't get sick.
I feel well rested and relaxed - ready to kick another power building phase's tail!
And I leave you with this - my Balsamic Salmon dinner.....mmmmm, sooooo good.
Another beautiful day to train! This time around I was accompanied by my buddy Kyle. Therapeutic may have been the best way to describe this run, for both of us...I think. We talked so much that at mile 7 we took the wrong turn and end up descending Saltzman. Neither of us really noticed we had taken the wrong trail, even though we both mentioned how we loved rockin an easy, peasy 140-145 heart rate. Reality hit us once we just about hit the the bottom and realized we had to now go back up. WTF?! Misery loves company. We both ran back up at a slow comfortable pace, irritated at what we had just done. Ah, what can you do? At least we were in it together. Once we hit Leif we only had another 5 miles to go....5 easy descending miles. On the way back down we ran some across other Ironman friends....it's always nice to see those you know putting in work.
I finished feeling pretty good. My heel b****ed a little on and off but nothing that caused much concern.
Recovery came with hot soup, black bean burger (mmmmmm) and a good friend!
I had scheduled myself a massage with a trigger point therapist for the afternoon. I was highly looking forward to pleasurable pain. She worked her finger magic and my foot/calf is feeling oh so fine. Now I just have to consume a few gallons of water to make sure I don't get sick.
I feel well rested and relaxed - ready to kick another power building phase's tail!
And I leave you with this - my Balsamic Salmon dinner.....mmmmm, sooooo good.
Saturday, March 6, 2010
I'm gonna soak up the sun!
AM Swim -
Warm up
1 x 500
Drills
1 x 50 - 6 R, 6 L, 6 both arms; 10
1 x 50 - stroke every 10 kicks
repeat 4 x
Main set - 40 x 50
16 x 50 - 1st fast/ 3 steady x 4 - 00:05 rest
12 x 50 - 1st fast / 2 steady x 4 - 00:10 rest
w/ paddles
8 x 50 - 1st fast/ 1 steady x 5 - 00:15 rest
4 x 50 - all fast/hard - :00:20 rest
Cool down
4 x 50 on back dolphin kick
Total yardage - 3100 yards
Recovery was breakfast with mom. I was rather disappointed in the bacon waffle :(. The waffle was $7.95 and it was a small basic waffle. I opted for a side of bacon which was $3.95. WTF? For an $8 waffle it should have been belgian with bacon and pecans and REAL maple syrup. Do not go to Tom's Pancake House expecting a good waffle, hence the name "pancake house" I suppose.
Food quality was blahza but my company was spectacular! My mom has lost 20lbs over the last few months and she looks and sounds amazing! I am sooooo proud of her. Words can not even describe. I love you mom. Keep up all the great work. You're the best!!!!
In the afternoon I met up with Sue for an easy aerobic bike ride around Sauvie's Island. Initially my power meter worked, for all of 5 mins. So now at least I know it's not batteries or the wiring harness. I'll have to start troubleshooting with Saris on Monday morning. Alas, back to the ride. We couldn't have asked for a more beautiful day to ride. High 50s/low 60s, not a cloud in the sky and that big fiery thing they call a sun shinning high. Thankfully Sue and I are in pretty close power ranges that we ride together and she can share the ride power data with me :)
Starting at the Athlete's Lounge we headed out the dirty 30, hit Sauvies for two loops. We decided to hit the island at each direction to make it a little less monotonous. I need to ride with Sue more often as she guys hit on her right and left! Cat calling her P3 :D hehe, then they drafted off of us! In our Z2 none the less! Ahahahaha! Good times. After two loops, lots of sun and a little girl talk we headed back to the start.
Ride data
2hrs 13 mins/ 42.3 miles
Avg Power 148 / Norm avg 155 - Z2
I couldn't have asked for a better day. A morning swim, bacon waffles - even if it was lackluster, it's still bacon! Breakfast with my badass mama! Short 30 min Kat-nap. Afternoon ride in the sun w/a great friend. Another short 30 min Kat nap. Now, time for some pizza, a little (I do mean little) wine and maybe some bull ridin'.....or somethin' like that :)
Warm up
1 x 500
Drills
1 x 50 - 6 R, 6 L, 6 both arms; 10
1 x 50 - stroke every 10 kicks
repeat 4 x
Main set - 40 x 50
16 x 50 - 1st fast/ 3 steady x 4 - 00:05 rest
12 x 50 - 1st fast / 2 steady x 4 - 00:10 rest
w/ paddles
8 x 50 - 1st fast/ 1 steady x 5 - 00:15 rest
4 x 50 - all fast/hard - :00:20 rest
Cool down
4 x 50 on back dolphin kick
Total yardage - 3100 yards
Recovery was breakfast with mom. I was rather disappointed in the bacon waffle :(. The waffle was $7.95 and it was a small basic waffle. I opted for a side of bacon which was $3.95. WTF? For an $8 waffle it should have been belgian with bacon and pecans and REAL maple syrup. Do not go to Tom's Pancake House expecting a good waffle, hence the name "pancake house" I suppose.
Food quality was blahza but my company was spectacular! My mom has lost 20lbs over the last few months and she looks and sounds amazing! I am sooooo proud of her. Words can not even describe. I love you mom. Keep up all the great work. You're the best!!!!
In the afternoon I met up with Sue for an easy aerobic bike ride around Sauvie's Island. Initially my power meter worked, for all of 5 mins. So now at least I know it's not batteries or the wiring harness. I'll have to start troubleshooting with Saris on Monday morning. Alas, back to the ride. We couldn't have asked for a more beautiful day to ride. High 50s/low 60s, not a cloud in the sky and that big fiery thing they call a sun shinning high. Thankfully Sue and I are in pretty close power ranges that we ride together and she can share the ride power data with me :)
Starting at the Athlete's Lounge we headed out the dirty 30, hit Sauvies for two loops. We decided to hit the island at each direction to make it a little less monotonous. I need to ride with Sue more often as she guys hit on her right and left! Cat calling her P3 :D hehe, then they drafted off of us! In our Z2 none the less! Ahahahaha! Good times. After two loops, lots of sun and a little girl talk we headed back to the start.
Ride data
2hrs 13 mins/ 42.3 miles
Avg Power 148 / Norm avg 155 - Z2
I couldn't have asked for a better day. A morning swim, bacon waffles - even if it was lackluster, it's still bacon! Breakfast with my badass mama! Short 30 min Kat-nap. Afternoon ride in the sun w/a great friend. Another short 30 min Kat nap. Now, time for some pizza, a little (I do mean little) wine and maybe some bull ridin'.....or somethin' like that :)
Thursday, March 4, 2010
Rebuild and repair
AM Spin - 75 mins Z2 avg watts 148
My legs are back! They felt fully recovered this morning. No aches, no fatigue, just a nice easy spin.
And get this! My power tap worked the whole time. WTF?! Technology drives me nuts.
I've gone through Netflix's stock of Ugly Betty. To keep me entertained while I wait for the next season I've switched to Weeds. Not as Happy-Go-Lucky as Ugly Betty but I do believe dark humor/situations belong on the trainer. It's good to know there are people more messed up than I - a girl who is pedaling but going nowhere.
PM Run - EASY 5.5 miles w/two loops around the Nike bark chip trail / 8:45 avg
Evening run was purely therapeutic. Running - it does a mind, body and soul good.
My legs are back! They felt fully recovered this morning. No aches, no fatigue, just a nice easy spin.
And get this! My power tap worked the whole time. WTF?! Technology drives me nuts.
I've gone through Netflix's stock of Ugly Betty. To keep me entertained while I wait for the next season I've switched to Weeds. Not as Happy-Go-Lucky as Ugly Betty but I do believe dark humor/situations belong on the trainer. It's good to know there are people more messed up than I - a girl who is pedaling but going nowhere.
PM Run - EASY 5.5 miles w/two loops around the Nike bark chip trail / 8:45 avg
Evening run was purely therapeutic. Running - it does a mind, body and soul good.
Wednesday, March 3, 2010
Easy peasy they say
AM Run - 6.3 mile easy recovery run/8:43 pace
This is the first "easy" run I've done since I got my Vo2 tested and you know what? I LOVED and missed it. I hate to say it BUT I like running slow :p
PM Swim
Warm Up
1 x 500
Drills
1 x 200 - 50-A-ok, 50-Fist, 50-Karate, 50-stroke every 10 kicks;
2 x 50 - catch up
2 x 50 - finger drag
repeat 1 x
Main Set
4 x 300 descending speed/breathing per 100 per stroke 7,5,3
Cool down
1 x 100 easy
2 x 50 dolphin kick - LMFAO- the highlight of the swim was watching Dean "tri" to dolphin kick. Ahahahahaha! :p
Total yardage - 2500
Got sushified post swim with badass friends
This is the first "easy" run I've done since I got my Vo2 tested and you know what? I LOVED and missed it. I hate to say it BUT I like running slow :p
PM Swim
Warm Up
1 x 500
Drills
1 x 200 - 50-A-ok, 50-Fist, 50-Karate, 50-stroke every 10 kicks;
2 x 50 - catch up
2 x 50 - finger drag
repeat 1 x
Main Set
4 x 300 descending speed/breathing per 100 per stroke 7,5,3
Cool down
1 x 100 easy
2 x 50 dolphin kick - LMFAO- the highlight of the swim was watching Dean "tri" to dolphin kick. Ahahahahaha! :p
Total yardage - 2500
Got sushified post swim with badass friends
Tuesday, March 2, 2010
2 on 2 - Complete
Alas... the start to recovery week.
2nd power building phase (2 week duration) - Bike focus
6 hard bikes - executed 5 of them. Power wise I focused on threshold and tempo intervals. Made small progression on bike handling and descending.
4 hard runs - executed all 4. Focused on tempo Z3 intervals and 9-10 mile Z2s. This is huge progression as my body has been running in "sleep" mode for some time.
6 moderate/difficult swims - executed all 6. This was all about extending yardage while holding splits.
Note: These are not all the workouts, just the *key* ones
Progression is coming along :)
Now on to my workout.....
AM Spin - 75mins steady Z2 avg watts 145
My legs were D-E-A-D this morning but today was better than yesterday AND as the day went on they loosened up nicely.
My %^$%^#$ Power Tap died 70 mins - On my road bike (different hub/wheel set) WTF?! I was sure the problem was with the hub, apparently not. I got another low battery indicator 15 mins and it never picked up my HR. The stupid transmission signal blinked until it died. I'll change the hub batteries and the CPU yet again and see if it fixes the problem. I'm ready to throw my hands up and have a kid-like tantrum.
PM Swim
Warm Up
1 x 500
Drills
1 x 50 - 6 L, 6R, 6 both;10 rest
1 x 50 - DPS; 10 rest
repeat 6 x
Main Set
8 x 100 - target land 1:40; 0:20 rest - landed 1:37-1:38
rest :30 repeat 1 x (these were much more difficult then they should have been, ugh :( )
Cool Down
4 x 50 - on back dolphin
Total yardage - 2900
2nd power building phase (2 week duration) - Bike focus
6 hard bikes - executed 5 of them. Power wise I focused on threshold and tempo intervals. Made small progression on bike handling and descending.
4 hard runs - executed all 4. Focused on tempo Z3 intervals and 9-10 mile Z2s. This is huge progression as my body has been running in "sleep" mode for some time.
6 moderate/difficult swims - executed all 6. This was all about extending yardage while holding splits.
Note: These are not all the workouts, just the *key* ones
Progression is coming along :)
Now on to my workout.....
AM Spin - 75mins steady Z2 avg watts 145
My legs were D-E-A-D this morning but today was better than yesterday AND as the day went on they loosened up nicely.
My %^$%^#$ Power Tap died 70 mins - On my road bike (different hub/wheel set) WTF?! I was sure the problem was with the hub, apparently not. I got another low battery indicator 15 mins and it never picked up my HR. The stupid transmission signal blinked until it died. I'll change the hub batteries and the CPU yet again and see if it fixes the problem. I'm ready to throw my hands up and have a kid-like tantrum.
PM Swim
Warm Up
1 x 500
Drills
1 x 50 - 6 L, 6R, 6 both;10 rest
1 x 50 - DPS; 10 rest
repeat 6 x
Main Set
8 x 100 - target land 1:40; 0:20 rest - landed 1:37-1:38
rest :30 repeat 1 x (these were much more difficult then they should have been, ugh :( )
Cool Down
4 x 50 - on back dolphin
Total yardage - 2900
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