I did not expect much in the pool this morning after the long weekend of training. I had one of my best Monday swims of the season. The main set had 2 sets. The first set was 2000 straight. I swam 28:39 averaging 1:25.9. I even negative split. The second set was a few fast 400s. My upper body was a little tight. For the first 2, I could not go any faster than my last 400 of the straight swim. I found another gear on the last one and negative split that as well. I finished up a couple hundred meters under 3 miles.
After a nice nap, I took the dogs for a very easy 35 minute run. I was feeling good. All of sudden, I hit the ground hard. I clipped a rock with my right foot and landed hard on my right side. I ended up with a few cuts on my knee, elbow, and palm. After a minute of trying to figure out who put a rock there, I got up and finished the run. My palm is very sore. It is difficult to hold anything in my right hand. I have been icing on and off. I am hoping this is minor and gone by tomorrow.
Monday, October 17, 2011
Sunday, October 16, 2011
5 weeks til AZ
I did not feel good during the warm-up in the pool Friday morning. Surprisingly, I swam as fast as the previous Fridays. I finished up with 3800 meters. I was short on time after work, so no nap for me. I took the dogs for 20 minutes, then headed to the track for mile repeats. I felt sluggish during the repeats. I descended the first three. My right quad was super tight, so I skipped the last repeat. I quickly rinsed off and headed to physical therapy for a short session. Then I was off to the bike shop. A part of my head set cracked and the replacement was ready for installation. That is until they tried to take off the fork. There was so much corrosion in the headset, that the entire head set had to be replaced. It sucks being a heavy sweater. I was very thankful to Rich for taking the time to fix the bike. He rigged the cables, so I could get through the weekend.
Yesterday, I woke up at 4:30AM. I felt completely rested, so I got up. No reason to lay in bed and stare at the dogs. I headed out at 7:40AM for a long bike ride. It was cold, 39 degrees. I was glad to grab my ear warmers. It was cold and gray for the entire ride. The first section of the ride went through Fort Lewis, then to Spanaway and back. I started the intervals on the way back. I nailed my numbers on the first one. I missed my target on the second one. There was nothing in the tank. My quads were feeling very tight every time I tried to get out of the saddle. After 80+ miles, I stopped to top of the bottles and eat a snickers bar. After a few miles, I started to feel a little light headed. I thought about calling my brother to pick me up. The feeling was short-lived, so I finished up. I ended up with 102+ miles with an average of 20.5mph. I quickly transitioned for a short run. I felt great on the run. The effort was low and I got into ironman effort after a few minutes. My brother and went to run a few errands. He said I looked like crap. I totally felt like it.
I did not get out out of bed til 6:55AM. I normally wake up around 5AM. My body was tired. I was moving slow all morning. I rode with the girls for just over an hour. I rode the rest of the ride at ironman pace. I felt so much better than yesterday. I ended up with 56+minutes averaging 21.5 mph. After I few hours of chilling, I headed out for a run. It took me a few miles to loosen up. I settle into my ironman pace after 4 miles and felt strong. I rinsed off and headed to the pool for an easy 1k of swimming. My legs felt tired.
Yesterday, I woke up at 4:30AM. I felt completely rested, so I got up. No reason to lay in bed and stare at the dogs. I headed out at 7:40AM for a long bike ride. It was cold, 39 degrees. I was glad to grab my ear warmers. It was cold and gray for the entire ride. The first section of the ride went through Fort Lewis, then to Spanaway and back. I started the intervals on the way back. I nailed my numbers on the first one. I missed my target on the second one. There was nothing in the tank. My quads were feeling very tight every time I tried to get out of the saddle. After 80+ miles, I stopped to top of the bottles and eat a snickers bar. After a few miles, I started to feel a little light headed. I thought about calling my brother to pick me up. The feeling was short-lived, so I finished up. I ended up with 102+ miles with an average of 20.5mph. I quickly transitioned for a short run. I felt great on the run. The effort was low and I got into ironman effort after a few minutes. My brother and went to run a few errands. He said I looked like crap. I totally felt like it.
I did not get out out of bed til 6:55AM. I normally wake up around 5AM. My body was tired. I was moving slow all morning. I rode with the girls for just over an hour. I rode the rest of the ride at ironman pace. I felt so much better than yesterday. I ended up with 56+minutes averaging 21.5 mph. After I few hours of chilling, I headed out for a run. It took me a few miles to loosen up. I settle into my ironman pace after 4 miles and felt strong. I rinsed off and headed to the pool for an easy 1k of swimming. My legs felt tired.
Thursday, October 13, 2011
Chilly... no rain
Fall generally brings the rain back as well as the wind. It was chilly this morning and throughout the day. I actually had to grab a sweatshirt. First time this year. The good news was no rain.
I squeezed in an easy 2k this morning. After work I went out for a ride. It was windy out there. The great thing about the range roads is whatever wind you have in the first 2 miles, you generally get the opposite at the other end. I started my 30 second intervals into the wind. I don't know why, but I really struggle with head winds. I am great with tailwinds. I started the 15minute interval with a tail wind and finished into the head wind. I was 7 watts lower than last week even though I maintained the same speed (24.3mph).
I squeezed in an easy 2k this morning. After work I went out for a ride. It was windy out there. The great thing about the range roads is whatever wind you have in the first 2 miles, you generally get the opposite at the other end. I started my 30 second intervals into the wind. I don't know why, but I really struggle with head winds. I am great with tailwinds. I started the 15minute interval with a tail wind and finished into the head wind. I was 7 watts lower than last week even though I maintained the same speed (24.3mph).
Wednesday, October 12, 2011
Pain free bike ride
The weather was crazy yesterday, so I jumped on the trainer for some Olympic effort intervals. The first interval of 5minutes was very hard. I adjusted the next 5 rounds to 4minute intervals and finished with 4 rounds of 2minutes. This was the first pain bike ride in several weeks. FINALLY!!!
This morning I was up early for a 1 hour run. I did not feel great for the first few miles. I finally started feeling good around mile 6. I finished with 7.91 miles. I jumped in the pool at lunch for 3700m. I felt good in the pool. The main set was 15x100 on 1:30. I averaged 1:22s. I felt like I could have swam all day. After work and a nap, I went out for a 45minute hilly run. I ended up descending my miles even with a hill at mile 4. I finished with 6.33 miles at 7:06 per/mile.
This morning I was up early for a 1 hour run. I did not feel great for the first few miles. I finally started feeling good around mile 6. I finished with 7.91 miles. I jumped in the pool at lunch for 3700m. I felt good in the pool. The main set was 15x100 on 1:30. I averaged 1:22s. I felt like I could have swam all day. After work and a nap, I went out for a 45minute hilly run. I ended up descending my miles even with a hill at mile 4. I finished with 6.33 miles at 7:06 per/mile.
Monday, October 10, 2011
Portland Marathon
Doris emailed me over 5 months ago about completing her first marathon and hopefully qualifying for Boston with a time under 4 hours. Boston changed the registration procedures. Basically, the faster runners get to register first.
I designed a 20 week training plan to help her accomplish her goal.
She completed her first marathon in 3:34.06, well under the Boston Qualifying time and second in her age group.
Awesome race, Doris!!!
I designed a 20 week training plan to help her accomplish her goal.
She completed her first marathon in 3:34.06, well under the Boston Qualifying time and second in her age group.
Awesome race, Doris!!!
wet or dry?
The weather was unpredictable last week. I never knew if it was going to be dry or wet.
Monday (DRY) - I ran easy for 30 minutes.
Tuesday (WET) - It was dry when I left work. I decided to take a nap. As I got everything ready to ride the bike, it started to sprinkle. I took a chance and jumped on the bike. It rained for most of the ride. I rode 37 miles. I felt good for the first 2 intervals. My glute started being weird on #3. It was weirder on #4, so I decided to just finish the ride. I ended up riding at near 70.3 pace. It actually felt like Ironman effort.
Wednesday (WET) - Same as Tuesday. I debated on running after work, but was very tired. Nap won and so did the rain. Actually, it was horizontal downpour. I ran for 45 minutes. I swam 3.7k in the morning. I felt fine aerobically, muscularly I didn't have it. I tried to swim 10x100 on 1:25. I made 3 and swam the rest touch and go averaging 1:27.
Thursday (DRY) - I swam 2k easy in the morning. After work and a nap, I rode 38 miles. I started with several hard 30 second efforts followed by 1 minute recovery. Then cruised for 18 minutes. Last interval of 15 minutes at Olympic effort. I averaged 24.23mph on the range roads.
Friday (DRY) - I felt great in the pool. Lots of speed work followed by 400s pull. 3.8k. Later that day, I went to the track for 3x1mile repeats with 400 easy jog. This was my first workout on the track in 6 weeks because of my injury. I started ultra conservative and tried to make each one faster. I managed to descend the set and have no pain. Finally!
Saturday (DRY) - It was a little cloudy at the start of the ride. The sun made lots of visits throughout the ride. The workout was intervals consisting of Olympic, 70.3, 140.6 and easy riding. I felt strong on the first two rounds. Maybe too good. I missed my goals on round 3. I refueled and cruised for 30 minutes. I made an attempt at the last round. Nothing doing. I started at the bottom of the hill and struggled to get up. My watch confirmed what my legs were telling me. YOUR DONE! I finished up the rest of the ride cruising. My quads cramped with 30 minutes left in the ride. I stopped for a second and gulped down most of my water bottle. I made it home with no more cramps. I probably should start carrying salt tabs during the longer rides. I rode for 4 hours averaging 21mph. I switched out my gear and headed out for a quick brick. My legs felt a little heavy, but loosened up after a few minutes.
Sunday (WET/DRY/WET) - The morning started with rain/mist/dry/mist/rain. I ran a little under 7 miles at7:21 pace. I felt pretty good. I felt a minor twinge above hip when walking around. After second breakfast and a nap, I went to the pool for 4.4k. I was a little tired. I did not swim as fast as last weekend. I was surprised it was only 1-2 seconds per 100 slower. I actually considered stopping after 2. I ate a bagel with pumpkin cream cheese. It tasted just like pumpkin pie. Ninety minutes later I was out for wet/dry run. Since the first run was flat, I made sure the second was hilly. I was only 2 seconds per mile slower than the morning. It was a long day.
Monday (WET) - I went to the pool for my longest swim of the year, 4.6k. Just shy of 3 miles. I pulled 2000-28:50 then swam 3x400s on 6:00. I was tired at the start and even more fatigued by the end of the workout. I grabbed a steak, egg, bagel sandwich afterward. I went out for an easy 40 minute run on the trails. My body is tired. I am glad I have the day off.
Monday (DRY) - I ran easy for 30 minutes.
Tuesday (WET) - It was dry when I left work. I decided to take a nap. As I got everything ready to ride the bike, it started to sprinkle. I took a chance and jumped on the bike. It rained for most of the ride. I rode 37 miles. I felt good for the first 2 intervals. My glute started being weird on #3. It was weirder on #4, so I decided to just finish the ride. I ended up riding at near 70.3 pace. It actually felt like Ironman effort.
Wednesday (WET) - Same as Tuesday. I debated on running after work, but was very tired. Nap won and so did the rain. Actually, it was horizontal downpour. I ran for 45 minutes. I swam 3.7k in the morning. I felt fine aerobically, muscularly I didn't have it. I tried to swim 10x100 on 1:25. I made 3 and swam the rest touch and go averaging 1:27.
Thursday (DRY) - I swam 2k easy in the morning. After work and a nap, I rode 38 miles. I started with several hard 30 second efforts followed by 1 minute recovery. Then cruised for 18 minutes. Last interval of 15 minutes at Olympic effort. I averaged 24.23mph on the range roads.
Friday (DRY) - I felt great in the pool. Lots of speed work followed by 400s pull. 3.8k. Later that day, I went to the track for 3x1mile repeats with 400 easy jog. This was my first workout on the track in 6 weeks because of my injury. I started ultra conservative and tried to make each one faster. I managed to descend the set and have no pain. Finally!
Saturday (DRY) - It was a little cloudy at the start of the ride. The sun made lots of visits throughout the ride. The workout was intervals consisting of Olympic, 70.3, 140.6 and easy riding. I felt strong on the first two rounds. Maybe too good. I missed my goals on round 3. I refueled and cruised for 30 minutes. I made an attempt at the last round. Nothing doing. I started at the bottom of the hill and struggled to get up. My watch confirmed what my legs were telling me. YOUR DONE! I finished up the rest of the ride cruising. My quads cramped with 30 minutes left in the ride. I stopped for a second and gulped down most of my water bottle. I made it home with no more cramps. I probably should start carrying salt tabs during the longer rides. I rode for 4 hours averaging 21mph. I switched out my gear and headed out for a quick brick. My legs felt a little heavy, but loosened up after a few minutes.
Sunday (WET/DRY/WET) - The morning started with rain/mist/dry/mist/rain. I ran a little under 7 miles at7:21 pace. I felt pretty good. I felt a minor twinge above hip when walking around. After second breakfast and a nap, I went to the pool for 4.4k. I was a little tired. I did not swim as fast as last weekend. I was surprised it was only 1-2 seconds per 100 slower. I actually considered stopping after 2. I ate a bagel with pumpkin cream cheese. It tasted just like pumpkin pie. Ninety minutes later I was out for wet/dry run. Since the first run was flat, I made sure the second was hilly. I was only 2 seconds per mile slower than the morning. It was a long day.
Monday (WET) - I went to the pool for my longest swim of the year, 4.6k. Just shy of 3 miles. I pulled 2000-28:50 then swam 3x400s on 6:00. I was tired at the start and even more fatigued by the end of the workout. I grabbed a steak, egg, bagel sandwich afterward. I went out for an easy 40 minute run on the trails. My body is tired. I am glad I have the day off.
Monday, October 3, 2011
20k+ swimming last week
A lot of swimming last week. There has been a definite shift in the pool last week. I swam 800 meters more than the week before and it only took another 4+ minutes.
I had 2 great swims. On Wednesday, I squeezed out 15x100 on 1:25 averaging 1:19.7. Sunday it felt so easy to swim fast. I swam 4x500 as (200 on 2:50 + 150 on 2:10 + 100 on 1:25 + 50 on 1:05) and averaged (2:41, 2:00, 1:17.5, 37).
The bike rides were chill for the week. Two 90 minute rides and a 3 hour ride.
The runs were low key. I felt great on my second run Sunday evening. 6.29 miles (7:17, 7:11.00, 7:11.00, 7:10.00, 7:05, 7:08). It was effortless.
This morning's swim was the opposite of yesterday. It was hard to go fast. I ended up pulling all of the main set. I finished up with 4.4k.
I had 2 great swims. On Wednesday, I squeezed out 15x100 on 1:25 averaging 1:19.7. Sunday it felt so easy to swim fast. I swam 4x500 as (200 on 2:50 + 150 on 2:10 + 100 on 1:25 + 50 on 1:05) and averaged (2:41, 2:00, 1:17.5, 37).
The bike rides were chill for the week. Two 90 minute rides and a 3 hour ride.
The runs were low key. I felt great on my second run Sunday evening. 6.29 miles (7:17, 7:11.00, 7:11.00, 7:10.00, 7:05, 7:08). It was effortless.
This morning's swim was the opposite of yesterday. It was hard to go fast. I ended up pulling all of the main set. I finished up with 4.4k.
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