Insomnia's a bitch - tossed and turned for about 4 hours, my mind was in overdrive and I have no clue why. I'm dropping the restless leg medicine, going to search out an alternative. Before I hear any feedback know I have tried everything under the sun to help my legs and sleep problems. Calcium, magnesium, hot Epsom salt baths at night, limiting caffeine intake after a certain hour, warm milk, melatonin, tea's, herbs, various mineral supplements, aroma therapy, counting sheep...frick, I've done it all. Is sleep too much to ask for? I may have managed 4 hours of solid sleep last night.
5:00am - 8 mile mind numbing run on the stupid gym treadmill; 8:30 pace - moderate-easy
My legs feel like dead weight from yesterday..somehow that didn't effect the quality of my run today.
Post run Swim
500 warm up; 8:15 shaved 15-30 seconds off my normal warm up time...hmmmmm
1 x 200 paddles; rest 10
2 x 25 kickboard; rest 15
repeat 1 x
Drills
3 x 150 - 25 A-Ok, 25 Karate, 25 Fist Pulls, 50 One Arm Catch up (25 per arm), 25 freestyle; rest 15
1 x 50 easy
Set
10 x 100's; 1:42-1:45 pace; 15-18 recovery
Total yardage - 2500
Inside the mind of Kat...enter at your own risk.
Friday, January 30, 2009
Thursday, January 29, 2009
Brickin it in company!
Power Building 60 minute Spin - at the gym no wattage meter
The point of doing this at the gym had two folds, one to workout with my badass friend Alana at 5:30am and the other to try to get my HR up to my anaerobic threshold out of the saddle since I am unable to climb out of the saddle on the trainer. Why can't I get out of the saddle on the trainer is a mystery to me, all I know is that when I have tried I have just about tipped the bike and myself over = no fun.
** 10 min warm up – high cadence easy on spin
*Intervals out of saddle. 1:30 anaerobic threshold training, 60 recover in saddle; X 4 (HR- 183-187) - (failure - I was not able to maintain 183+ . I was barely able to hit 183, I held each interval between 175-183 for 2 minutes before I accepted failure, I just didn't have the muscle to increase the HR)
**1 min recovery
*Sprints – In saddle
20, ;30 sec recovery,
30, ;30 sec recovery,
40, ;30 sec recovery,
50, ;30 sec recovery,
60, ;30 sec recovery,
50, ;30 sec recovery, (bloody hell my quads hurt!!!!)
40, ;30 sec recovery,
30, ;30 sec recovery,
20; 30 sec recovery,
**3 min recovery
*One leg training
Right leg high cadence…med. resistance 1:00
Left leg high cadence…med. resistance 1:00 (really? am I still doing this? Alana confirmed we were)
Repeat 2 x
**2 min recovery
*Intervals out of saddle. 1:30 anaerobic threshold training, 60 recover in saddle; X 4 (HR- 183-187)
failure - I was not able to maintain 183+ . I maxed at 183, I held each interval between 180-183 for 90 sec - 2 mins
**2 min recovery
*Sprints – in saddle
20, ;30 sec recovery,
30, ;30 sec recovery,
40, ;30 sec recovery,
50, ;30 sec recovery, (I think my legs have now disowned me)
60, ;30 sec recovery,
50, ;30 sec recovery,
40, ;30 sec recovery,
30, ;30 sec recovery,
20; 30 sec recovery,
**2 min cool down recovery
3 mile run on treadmill; 8:10 pace... My legs were shot from the spin, quad pain was intense...surprisingly the run felt really good and comfortable.
Recap on the failure. I don't believe in excuses. I KNOW I can accomplish this workout, I did it last year, it has been done and therefore can be achieved again. I do believe my run/speed work yesterday had an effect on my muscular strength today, blah....just an "in yo face!" reminder that I can either work on power on the run or bike, over doing it on both doesn't do any good, just prohibits peaking. Sleep sucked ass as I heard my neighbor banging on the walls for 4 hours. WTF? They must have been doing something wild over there because they I stayed awake even after taking my sleep medicine. F^%$sticks...
Props to Alana for getting up waaaaaay before dawn and dropping a lung on the spin floor, you rock hun!
The point of doing this at the gym had two folds, one to workout with my badass friend Alana at 5:30am and the other to try to get my HR up to my anaerobic threshold out of the saddle since I am unable to climb out of the saddle on the trainer. Why can't I get out of the saddle on the trainer is a mystery to me, all I know is that when I have tried I have just about tipped the bike and myself over = no fun.
** 10 min warm up – high cadence easy on spin
*Intervals out of saddle. 1:30 anaerobic threshold training, 60 recover in saddle; X 4 (HR- 183-187) - (failure - I was not able to maintain 183+ . I was barely able to hit 183, I held each interval between 175-183 for 2 minutes before I accepted failure, I just didn't have the muscle to increase the HR)
**1 min recovery
*Sprints – In saddle
20, ;30 sec recovery,
30, ;30 sec recovery,
40, ;30 sec recovery,
50, ;30 sec recovery,
60, ;30 sec recovery,
50, ;30 sec recovery, (bloody hell my quads hurt!!!!)
40, ;30 sec recovery,
30, ;30 sec recovery,
20; 30 sec recovery,
**3 min recovery
*One leg training
Right leg high cadence…med. resistance 1:00
Left leg high cadence…med. resistance 1:00 (really? am I still doing this? Alana confirmed we were)
Repeat 2 x
**2 min recovery
*Intervals out of saddle. 1:30 anaerobic threshold training, 60 recover in saddle; X 4 (HR- 183-187)
failure - I was not able to maintain 183+ . I maxed at 183, I held each interval between 180-183 for 90 sec - 2 mins
**2 min recovery
*Sprints – in saddle
20, ;30 sec recovery,
30, ;30 sec recovery,
40, ;30 sec recovery,
50, ;30 sec recovery, (I think my legs have now disowned me)
60, ;30 sec recovery,
50, ;30 sec recovery,
40, ;30 sec recovery,
30, ;30 sec recovery,
20; 30 sec recovery,
**2 min cool down recovery
3 mile run on treadmill; 8:10 pace... My legs were shot from the spin, quad pain was intense...surprisingly the run felt really good and comfortable.
Recap on the failure. I don't believe in excuses. I KNOW I can accomplish this workout, I did it last year, it has been done and therefore can be achieved again. I do believe my run/speed work yesterday had an effect on my muscular strength today, blah....just an "in yo face!" reminder that I can either work on power on the run or bike, over doing it on both doesn't do any good, just prohibits peaking. Sleep sucked ass as I heard my neighbor banging on the walls for 4 hours. WTF? They must have been doing something wild over there because they I stayed awake even after taking my sleep medicine. F^%$sticks...
Props to Alana for getting up waaaaaay before dawn and dropping a lung on the spin floor, you rock hun!
Wednesday, January 28, 2009
Sleeping, running and swimming
I slept fantastic last night! 8.5 solid hours, woo hoo! A little disoriented this morning, but not tired = I can deal with this.
Run - 70 mins
10 min warm up run
5 min stretch
25 mins drills
strides, side strides, bounds, hands in air (I look like a crazy person....wait, I am crazy :)), tail kickers, high knees
Speed Work
5 min warm up
4 x 800's 6:58 pace; 2:30 floats at 9:15s
Swim - 40 mins
500 warm up - Wow, I'm really feeling the two vaccinations I got yesterday, nothing like swimming with a dead arm. This was annoying and limited the yardage and drills I was able to do :( well honestly I could have harden the F%$# up...but I will leave that for another day
2 x 25 kickboard; 10 sec res
1 x 50 one arm catch up w/ kickboard
repeat 1 x
2 x 200 - 50-A-ok, 50 Karate, 50 Fist (ouch, ouch, ouch!), 50 one arm catch up; 15 sec rest
2 x 50 kickboard; 10 sec rest ( my legs yelled out "have MERCY!")
10 x 100's - moderate pace. I focused on feeling my body, trying to feel the CHI :) - 1:45 pace; 15 sec rests
2200 yards total
Run - 70 mins
10 min warm up run
5 min stretch
25 mins drills
strides, side strides, bounds, hands in air (I look like a crazy person....wait, I am crazy :)), tail kickers, high knees
Speed Work
5 min warm up
4 x 800's 6:58 pace; 2:30 floats at 9:15s
Swim - 40 mins
500 warm up - Wow, I'm really feeling the two vaccinations I got yesterday, nothing like swimming with a dead arm. This was annoying and limited the yardage and drills I was able to do :( well honestly I could have harden the F%$# up...but I will leave that for another day
2 x 25 kickboard; 10 sec res
1 x 50 one arm catch up w/ kickboard
repeat 1 x
2 x 200 - 50-A-ok, 50 Karate, 50 Fist (ouch, ouch, ouch!), 50 one arm catch up; 15 sec rest
2 x 50 kickboard; 10 sec rest ( my legs yelled out "have MERCY!")
10 x 100's - moderate pace. I focused on feeling my body, trying to feel the CHI :) - 1:45 pace; 15 sec rests
2200 yards total
Monday, January 26, 2009
Just another manic Monday
Seriously yo
Woke up and jumped on the trainer for a 90 min spin
20% (warm up/ cool down) endurance >160/ 70% threshold 160-180 watts/ 10% race pace - 180-200+ watts
Not a bad spin, HR was really low, legs were tired and fatigued, surprised they were able to hold the watts....I somehow stayed highly amused watching the first season of Ugly Betty. I can fully relate to Betty, well all but the braces.
3 hours latter and my legs start throbbing, they're very tired....so I beat them with my plastic stick, this will be the first of 3 torturous rolling sessions of the day. Work was crazy busy, I don't think I stopped to breathe until I got off and talked training with my boss. Breathe Kat breathe...tomorrow is your recovery day. There I go talking to myself again.
Evening swim-
Met up with a few friends to get some help with my swimming.
Swam 850 yards before friends showed up, then had my stroke watched and did a few drills. Ended up around 1400-1500. I learned that I swim like a fish out of water. My hand crosses over my body which makes my body flop around. I'll be trying out a one arm catch up drill with and without kick board to work on that. It was nice to actually get feedback on my swimming. It was also cool to swim with friends, swimming alone can kind of get old.
Now I sit...and eat....and type. I'm uber tired, my legs are tired, my mind is tired. I get to see my doc about my insomnia and restless leg syndrome tomorrow, I hope she can help.
Good night
Woke up and jumped on the trainer for a 90 min spin
20% (warm up/ cool down) endurance >160/ 70% threshold 160-180 watts/ 10% race pace - 180-200+ watts
Not a bad spin, HR was really low, legs were tired and fatigued, surprised they were able to hold the watts....I somehow stayed highly amused watching the first season of Ugly Betty. I can fully relate to Betty, well all but the braces.
3 hours latter and my legs start throbbing, they're very tired....so I beat them with my plastic stick, this will be the first of 3 torturous rolling sessions of the day. Work was crazy busy, I don't think I stopped to breathe until I got off and talked training with my boss. Breathe Kat breathe...tomorrow is your recovery day. There I go talking to myself again.
Evening swim-
Met up with a few friends to get some help with my swimming.
Swam 850 yards before friends showed up, then had my stroke watched and did a few drills. Ended up around 1400-1500. I learned that I swim like a fish out of water. My hand crosses over my body which makes my body flop around. I'll be trying out a one arm catch up drill with and without kick board to work on that. It was nice to actually get feedback on my swimming. It was also cool to swim with friends, swimming alone can kind of get old.
Now I sit...and eat....and type. I'm uber tired, my legs are tired, my mind is tired. I get to see my doc about my insomnia and restless leg syndrome tomorrow, I hope she can help.
Good night
Sunday, January 25, 2009
Weekend Training Review
Saturday - last day of recovery week
2 hour easy spin
Avg wattage 154
Watched Beerfest with a friend..
Who knew they paid people to get frogs off? Who knew frog semen wasn't green but the eggs are?
Spinning with a friend, watching a comedy was supposed to help me keep some sort of sanity and to prevent talking to myself which I find myself doing more often. Is this normal? I don't consult in a 3rd person, I think that's where I will draw the line and commit myself. In the end I think I lost brain cells with the amount of "WTF?" I experienced throughout the movie and adapting to the heat in the dungeon. Yes, I referred to your basement as a dungeon. Fricken-A it got hot in there. Post ride we went for what was supposed to be an easy 4 mile run. Now usually I can get off the bike and run 8:00 min/miles no problem, that was not the case on Saturday. My legs moved fine but my HR was elevated to 185 and for the first 2 miles I felt like I was going hurl. I think going from spinning in a hot ass room to running at 30 degrees had something to do with it. Ugh, feeling like your going to get sick is no fun for anyone. I slowed down about half way through and felt much better, we end with 7:50 avg....so maybe I started out to fast as well.
Sunday - First day back on build - week 1
Approx 8-8.5 mile run
Best run I've had in sometime. We started from Athlete's Lounge in NW and headed up to Lower McClay Park up to Wildwood and then down to Leif Erickson Train, up to mile 1.5 and the back down. My objective - to run up the trail to Wildwood pushing my aerobic to anaerobic max. Mission accomplished. I held 175-190 HR for a 25 min duration and maxed out at 204. I did this same run about 6 weeks ago and it seriously handed me my ass. Back then I ended up walking several hills, today I stormed up this hills, seriously BADASS. Hehe, having pent up frustrations has it's perks. It snowed yet again last night and the trails were covered. It was crazy trying to go fast, uphill wasn't too bad. My vertigo kicked in descending, almost bit it twice but caught myself each time. I ended on a massive runners high....wish all my runs could be this great!
Lunch and recovery with friends....mmmm, grilled cheese
Afternoon swim
5 x 500's; 30 sec rest - 9:00-9:15 pace
Swim felt really good. I had a ton of energy and just felt like I glided through the water.
Evening Ironman dinner. Good times with good food and amazing people. Somehow we were able to put together a rough 09 IM race, long training workout schedule.....this is going to be quiet the adventure!
2 hour easy spin
Avg wattage 154
Watched Beerfest with a friend..
Who knew they paid people to get frogs off? Who knew frog semen wasn't green but the eggs are?
Spinning with a friend, watching a comedy was supposed to help me keep some sort of sanity and to prevent talking to myself which I find myself doing more often. Is this normal? I don't consult in a 3rd person, I think that's where I will draw the line and commit myself. In the end I think I lost brain cells with the amount of "WTF?" I experienced throughout the movie and adapting to the heat in the dungeon. Yes, I referred to your basement as a dungeon. Fricken-A it got hot in there. Post ride we went for what was supposed to be an easy 4 mile run. Now usually I can get off the bike and run 8:00 min/miles no problem, that was not the case on Saturday. My legs moved fine but my HR was elevated to 185 and for the first 2 miles I felt like I was going hurl. I think going from spinning in a hot ass room to running at 30 degrees had something to do with it. Ugh, feeling like your going to get sick is no fun for anyone. I slowed down about half way through and felt much better, we end with 7:50 avg....so maybe I started out to fast as well.
Sunday - First day back on build - week 1
Approx 8-8.5 mile run
Best run I've had in sometime. We started from Athlete's Lounge in NW and headed up to Lower McClay Park up to Wildwood and then down to Leif Erickson Train, up to mile 1.5 and the back down. My objective - to run up the trail to Wildwood pushing my aerobic to anaerobic max. Mission accomplished. I held 175-190 HR for a 25 min duration and maxed out at 204. I did this same run about 6 weeks ago and it seriously handed me my ass. Back then I ended up walking several hills, today I stormed up this hills, seriously BADASS. Hehe, having pent up frustrations has it's perks. It snowed yet again last night and the trails were covered. It was crazy trying to go fast, uphill wasn't too bad. My vertigo kicked in descending, almost bit it twice but caught myself each time. I ended on a massive runners high....wish all my runs could be this great!
Lunch and recovery with friends....mmmm, grilled cheese
Afternoon swim
5 x 500's; 30 sec rest - 9:00-9:15 pace
Swim felt really good. I had a ton of energy and just felt like I glided through the water.
Evening Ironman dinner. Good times with good food and amazing people. Somehow we were able to put together a rough 09 IM race, long training workout schedule.....this is going to be quiet the adventure!
Thursday, January 22, 2009
Spin, Work, Swim
Easy hour long spin
Avg wattage 145/ avg HR 141 - funny they're so close
Work...lots of work, spring 09 product is arriving. It's exciting. I should have a lock on my debit card, I want it all!
Evening swim
500 warm up
Drills
2 x 200; 50 A-ok, 50 karate, 50 fist, 50 fast free; 15 sec rest
4 x 50's; 25- one arm down, 25 free back; rest 10
1 x 200 paddles
1 x 200 buoy
1 x 200 fins
1 x 100; 50 easy; 50 hard & fast (just the way I like it :)); 20 sec rest - negative split
1 x 100; 50 hard & fats; 50 easy; 20 sec rest - positive split
repeat set 5 x's
Ooooo, that last 1000 was hard and so much fun. I forgot how much I love have my breath taken away by H2o.
Total yardage 2,800
2 things I learned tonight
*Do not go grocery shopping post swimming, you might end up buying the store.
*Do not eat burnt kettle corn popcorn, pop a new bag. WTF? is wrong with me? I just hate wasting food!
Avg wattage 145/ avg HR 141 - funny they're so close
Work...lots of work, spring 09 product is arriving. It's exciting. I should have a lock on my debit card, I want it all!
Evening swim
500 warm up
Drills
2 x 200; 50 A-ok, 50 karate, 50 fist, 50 fast free; 15 sec rest
4 x 50's; 25- one arm down, 25 free back; rest 10
1 x 200 paddles
1 x 200 buoy
1 x 200 fins
1 x 100; 50 easy; 50 hard & fast (just the way I like it :)); 20 sec rest - negative split
1 x 100; 50 hard & fats; 50 easy; 20 sec rest - positive split
repeat set 5 x's
Ooooo, that last 1000 was hard and so much fun. I forgot how much I love have my breath taken away by H2o.
Total yardage 2,800
2 things I learned tonight
*Do not go grocery shopping post swimming, you might end up buying the store.
*Do not eat burnt kettle corn popcorn, pop a new bag. WTF? is wrong with me? I just hate wasting food!
Wednesday, January 21, 2009
My life :)
Hour by hour, day in and day out,
Sun, wind, snow or rain about...
to shower upon thee and at times cause self-doubt.
Swimming, riding and running the distance,
pushing and pulling, upping the resistance.
A single, a double, a triple, a brick...
pleasure come in the form of a painful stick.
Tearing down muscle, growing used to fatigue,
still searching out for a caffeinated IV.
Sweat, blood, pain and tears,
it's all part of the course along with fear.
I question and wonder, what I can achieve?
what genetics do I have and can I be.......... all I can be?
Minutes turn into seconds to shave off time,
dedication is there, are you feelin' my rhythm?
Sleep, eat, work and train,
this is my life and wouldn't want it to change.
What is the price I am willing to pay?
To reach my goal on that glorious day?
I'll end on a quote I overheard my buddy once say
“Kat will trade Mr. Right and a white picket fence for a PR any day.”
Sun, wind, snow or rain about...
to shower upon thee and at times cause self-doubt.
Swimming, riding and running the distance,
pushing and pulling, upping the resistance.
A single, a double, a triple, a brick...
pleasure come in the form of a painful stick.
Tearing down muscle, growing used to fatigue,
still searching out for a caffeinated IV.
Sweat, blood, pain and tears,
it's all part of the course along with fear.
I question and wonder, what I can achieve?
what genetics do I have and can I be.......... all I can be?
Minutes turn into seconds to shave off time,
dedication is there, are you feelin' my rhythm?
Sleep, eat, work and train,
this is my life and wouldn't want it to change.
What is the price I am willing to pay?
To reach my goal on that glorious day?
I'll end on a quote I overheard my buddy once say
“Kat will trade Mr. Right and a white picket fence for a PR any day.”
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