Ok, I'm doing much better with my new zones. :-)
Sunday - What a great run, it was cold and wet and I love running in the rain. I ran my pace for California. I just ran at a comfortable pace, I didn't push myself hard at all. Distance - 6.01 miles,
Time - 1:06:50, Pace - 11:07, HR - 163 (new low zone 4).
On the trainer, for 90 minutes. Nice and easy to work out. Sometimes the trainer is just so boring.
Monday - Swim - Today was one of those days where I just didn't feel like getting in the water. I was walking through the doors into the pool area wondering if I could sit in the hot tub for an hour and call that my swim. But I remember no one can help me gain my swim endurance and speed but me. So, I got in. And as usual with that type of morning it turned out to be one of the best swims I've had. I really pushed that 1500 of speed work.
500 warm up - 2:20/100 pace
500 - 2:04/100 pace
500 - 2:00/pace (with pull buoy)
500 - 2:08/100 pace
The warm up I swam my standard. The the first 500 speed, I felt pretty good but the first 50 was 0:56. The next 500 I know you said with paddles, I don't have any paddles, but I will go get some for the future. So, I just used the buoy instead. Of course this makes me faster and I did my first 50 in 0:54. By the last 500 I was pretty tired. The first 50 was still under a minute, but just barely at 0:59.
Strength - I got to the gym pretty brain dead from my Microsoft certified training course today in SQL Server Administration. So much information, so little time. I really had to push myself, which was hard to do. But I did get it in and I have increased my weights since I was training before.
Because I was in training all day, I couldn't run, but I am going to make up my run tomorrow.
Tuesday - Run - Ok I know the run was on my schedule for yesterday but I was in that class out of the office so no lunch hour runs, and so I moved it to today at lunch. I worked very hard at staying under 140 and felt like a turtle. But it was cold out, which I think helped a lot.
Distance - 5.0 miles, Time - 59:35, Pace - 11:56, HR 139 (hurray, low low zone 2), Max HR 153 (I probably got excited while talking).
Wednesday - Oh yeah, my birthday. I did nothing. I ate a lot of things that were bad for me. yummy, yummy food.
Thursday - Bike - First thing in the morning, 5:15am, 90 minutes on the trainer, big chain ring. Coffee, water and the news.
Run - Ok, 5 miles, trying so hard to stay under 140bpm. Guess what, I did it. Distance - 5.0, time - 1:02:04, Pace - 12:25 (OMG, slow), HR - 138 (woohooo, under 140)
Friday - My swim - OK so I kind of blew this, not in the aspect that I didn't go the distance, but I didn't do the workout. I guess in my head I was thinking 3,000 easy. I'm so in the zone with this new zone 2. So, I just swam 3,000 straight. So, I'm pretty much on par as where I was a little faster (1 second per hundred). But hey put a wet suit on me . . . . . .
Distance - 3,000, time 1:08:52, pace - 2:17/100
Saturday - Ride - Ok, since I am on call next week, I rotated weeks and did 9 mile hill. I also went 60 miles instead of 55. I broke up this ride into segments so I could give you a better idea of where my strengths and weakness are. I worked so so hard to stay in zone 2, at times it was very tough. Even while everyone was waiting for me at the top of 9 mile and I finally showed up and was chatting with them, someone said . . "wow you sound like you rode zone 2" as I was not even remotley winded. But there was a head wind up 9 miles, and the ride home. That made it suck.
Overall distance - 60.10 miles, time - 4:14:02, pace - 14.2 (UGH), HR - 134 (zone 2)
My house to the top of Dynamite, all uphill - distance 10.81, time - 56:42, pace - 11.4, HR 134 (zone 2)
Down 9 mile hill - distance - 9.02, time, 23:34, pace - 23.0, HR - 125 (zone 1)
Bottom of 9 mile to the middle school in Fountain Hills - distance - 10.22 miles, time - 44:36, pace - 13.7, HR - 135 (zone 2)
Fountain hills middle school to the bottom of 9 mile hill - distance - 10.22 miles, time - 37:48, pace - 16.2, HR - 134 (zone 2)
Up 9 mile hill - distance 9.03, time - 56:23, pace - 9.6, HR 142 (very last beat in zone 2, that's right baby zone 2)
Top of 9 mile hill to home - distance - 10.79, time - 34:57, pace - 18.5, HR - 129 (zone 1)
I know I had a 4 mile run, but my left leg has been bothering me and I didn't want to mess it up for my long run tomorrow. So, I'm planning an afternoon ride tomorrow, which should compensate for this afternoons run.
Monday, February 16, 2009
19 Weeks - Week of 2/1 - 2/7
OK, I love and appreciate your doing my testing BUT I can't go by those heart rates. In order to be in zone 2 while running I have to walk. The moment I start running I am in zone 4 (which was my old zone 2). On my bike as I was riding, I felt good I was not working hard at all and was totally conversational and when I would look down I was again in zone 4. So, I thought, ok I'm going to see what speed I would need to bike to be in zone 2 . . . .it was between 10 - 11mph. This was on a flat. I'm slow but I am not that slow. I can't even do the run, the only way to get my heart under 133 is walking. A 25 bpm is a very large drop. I don't know what to do Tim, please tell me what you want me to do. But I can not walk my long runs.
Sunday - Superbowl Sunday run, my legs were still pretty tired from yesterday's ride. I was also very sleepy having gotten up at 5am to put a pork roast in the oven (seriously slow roasted pulled pork is da bomb). So, I ran in between bastings.
Distance - 5.26 miles, Time - 52:00, Pace - 9:53 (getting faster), HR - 156 (high zone 2 just like you said, new zone this run was zone 4)
Monday - Swim - Ok, so i did the 2,000 but there is no way I can do a 300 @ 6:00. I can't even swim 1 - 100 under or at 2:00. So, I took a 30 - 45 second rest in between. The kicking sucked, even with my Zoomers . . kicking sucks.
I know I had a 90 minute bike tonight, but I also had my Ragnar team meeting. I didn't get home from that until 8:30pm. There was no way I was getting on the trainer at that time. In my head at the time I thought, I'll do it tomorrow morning. That's when I recalled tomorrow is the spin brick workout and opted not to spin in the morning too.
Tuesday - Lunch Run with Team Chances - yep we are still running at lunch. It was an easy run 3.18 miles, in 36:26. An 11:23 pace, 155 HR (again new zone 4).
Brick Spin Class aka Need to Puke Spin Class - SHIT, OUCH! Interesting how you can see how I came out of the gate really hard then slowly starting getting slower and with what looks like less effort, although I didn't feel that way in class. I was fairly consistent on the bike effort and the higher hear rates was pushing bigger gear. But the run, I crashed and burned. Could have been the 3 mile lunch hour run, or could just be that I went all out on the first lap, first go round. Also, I've decided to start wearing my HR monitor to class with me, so I can make sure I am doing what I am suppose to be doing. Looks like I need to work harder. New notes based on my heart rate zones, looks like I was working my ass off. So at least now I know why I felt so crappy and couldn't understand my numbers.
Total Time - 1:04:16 (that's when you started, not Anthony), Average HR - 149 (new zone 4), Max HR 191 (seriously)
I. Bike 10:24, HR - 152 (zone 3, new zone 4) , Run 4:32, HR - 177 (zone 4, still new zone 4), Speed 9.3mph
II. Bike 9:19, HR - 145 (top of zone 2, new zone 4), Run - 4:59, HR - 166 (zone 3, new zone 4), Speed 10.2mph
III. Bike 8:41, HR - 139 (zone 2, new zone 4), Run - 5:01, HR - 166 (zone 3, new zone 4), Speed 7.8mph
IV. Bike 9:03, HR - 141 (zone 2, new zone 4), Run 3:31, HR 160 (zone 3, new zone 4), Speed 4.7mph
Wednesday - Swim - Ok, I did not get the 2,000 on I only managed 1500. I woke up late and got to the gym 20 minutes late. I had training class so I couldn't even come into work late. So, I did 500 warm up, 10 x 50, 500 cool down. So my warm up and cool down were status quo, a 2:18/100 pace. The 50's I gave myself a 10 second rest. The first 3 50's were under 1:00 (55, 58, 59) after that I was just at or slightly over 1:00. My average pace for the 50's came out to 1:00:30 (not bad) but it was really hard. I didn't count my stokes, but I know they were high ad I had to breath every 2 strokes.
Weights - Went to the gym, did an hour upper body and core. Don't know what to tell you about this, other than it was hard to get started and it's going to continue to be hard to get back into it. BUT I do know that weight training is going to benefit me a lot. I will keep at it. It's just hard for me to push myself.
Thursday - Spin - I got up this morning and did 90 minutes on the trainer. On Thursdays I don't get home until after 6:30pm so, it just feels very late to eat, spin, etc. I prefer the mornings. So, it was just me, a cup of coffee, the TV, and my big chain ring.
Run - My lunch hour run sucked ass. I felt crappy. I think it's just that I was started to see some improvement in my heart rate and pace, etc. but today was just yuck! I kept slowing down to bring my heart rate down, but I wanted to speed up, I wanted to have fun.
Distance - 5.0 miles, Time - 52:24, Pace - 10:29, HR - 161 (low zone 3, aka new zone 4), Max HR - 191 (and I felt it).
Friday - I do love my day off.
Saturday - The 50 mile bike. I worked so hard at keeping my heart rate down and it was so very very hard. Miles 50.35, Time - 3:25:30, Pace - 14.7mph, HR - 126 (low new zone 3). I hung back a lot with my girl friend, slowed down to wait for her which helped keep my heart rate low.
Run - I tried so very hard to keep myself in the new zones for this 5 mile run, I just can't do it. I ran so so so slowly. Distance - 5 miles, Time 58:50, pace - 11:46, HR - 147 (that would be zone 4). There was no effort in this run, I don't know what to tell you.
Tell me what to do Tim . . . . . . . . .
Sunday - Superbowl Sunday run, my legs were still pretty tired from yesterday's ride. I was also very sleepy having gotten up at 5am to put a pork roast in the oven (seriously slow roasted pulled pork is da bomb). So, I ran in between bastings.
Distance - 5.26 miles, Time - 52:00, Pace - 9:53 (getting faster), HR - 156 (high zone 2 just like you said, new zone this run was zone 4)
Monday - Swim - Ok, so i did the 2,000 but there is no way I can do a 300 @ 6:00. I can't even swim 1 - 100 under or at 2:00. So, I took a 30 - 45 second rest in between. The kicking sucked, even with my Zoomers . . kicking sucks.
I know I had a 90 minute bike tonight, but I also had my Ragnar team meeting. I didn't get home from that until 8:30pm. There was no way I was getting on the trainer at that time. In my head at the time I thought, I'll do it tomorrow morning. That's when I recalled tomorrow is the spin brick workout and opted not to spin in the morning too.
Tuesday - Lunch Run with Team Chances - yep we are still running at lunch. It was an easy run 3.18 miles, in 36:26. An 11:23 pace, 155 HR (again new zone 4).
Brick Spin Class aka Need to Puke Spin Class - SHIT, OUCH! Interesting how you can see how I came out of the gate really hard then slowly starting getting slower and with what looks like less effort, although I didn't feel that way in class. I was fairly consistent on the bike effort and the higher hear rates was pushing bigger gear. But the run, I crashed and burned. Could have been the 3 mile lunch hour run, or could just be that I went all out on the first lap, first go round. Also, I've decided to start wearing my HR monitor to class with me, so I can make sure I am doing what I am suppose to be doing. Looks like I need to work harder. New notes based on my heart rate zones, looks like I was working my ass off. So at least now I know why I felt so crappy and couldn't understand my numbers.
Total Time - 1:04:16 (that's when you started, not Anthony), Average HR - 149 (new zone 4), Max HR 191 (seriously)
I. Bike 10:24, HR - 152 (zone 3, new zone 4) , Run 4:32, HR - 177 (zone 4, still new zone 4), Speed 9.3mph
II. Bike 9:19, HR - 145 (top of zone 2, new zone 4), Run - 4:59, HR - 166 (zone 3, new zone 4), Speed 10.2mph
III. Bike 8:41, HR - 139 (zone 2, new zone 4), Run - 5:01, HR - 166 (zone 3, new zone 4), Speed 7.8mph
IV. Bike 9:03, HR - 141 (zone 2, new zone 4), Run 3:31, HR 160 (zone 3, new zone 4), Speed 4.7mph
Wednesday - Swim - Ok, I did not get the 2,000 on I only managed 1500. I woke up late and got to the gym 20 minutes late. I had training class so I couldn't even come into work late. So, I did 500 warm up, 10 x 50, 500 cool down. So my warm up and cool down were status quo, a 2:18/100 pace. The 50's I gave myself a 10 second rest. The first 3 50's were under 1:00 (55, 58, 59) after that I was just at or slightly over 1:00. My average pace for the 50's came out to 1:00:30 (not bad) but it was really hard. I didn't count my stokes, but I know they were high ad I had to breath every 2 strokes.
Weights - Went to the gym, did an hour upper body and core. Don't know what to tell you about this, other than it was hard to get started and it's going to continue to be hard to get back into it. BUT I do know that weight training is going to benefit me a lot. I will keep at it. It's just hard for me to push myself.
Thursday - Spin - I got up this morning and did 90 minutes on the trainer. On Thursdays I don't get home until after 6:30pm so, it just feels very late to eat, spin, etc. I prefer the mornings. So, it was just me, a cup of coffee, the TV, and my big chain ring.
Run - My lunch hour run sucked ass. I felt crappy. I think it's just that I was started to see some improvement in my heart rate and pace, etc. but today was just yuck! I kept slowing down to bring my heart rate down, but I wanted to speed up, I wanted to have fun.
Distance - 5.0 miles, Time - 52:24, Pace - 10:29, HR - 161 (low zone 3, aka new zone 4), Max HR - 191 (and I felt it).
Friday - I do love my day off.
Saturday - The 50 mile bike. I worked so hard at keeping my heart rate down and it was so very very hard. Miles 50.35, Time - 3:25:30, Pace - 14.7mph, HR - 126 (low new zone 3). I hung back a lot with my girl friend, slowed down to wait for her which helped keep my heart rate low.
Run - I tried so very hard to keep myself in the new zones for this 5 mile run, I just can't do it. I ran so so so slowly. Distance - 5 miles, Time 58:50, pace - 11:46, HR - 147 (that would be zone 4). There was no effort in this run, I don't know what to tell you.
Tell me what to do Tim . . . . . . . . .
20 Weeks to IMCDA and my first week back training
At the end of this week I am 20 weeks to Cour d'Alene. Swimming is the only thing I feel good about. But I know the bike and the run will come back. I just feel short, fat and out of shape. I'm hoping that in a few weeks I'll only feel short.
Saturday Bike - My first day back on the bike after 8 long weeks. It was misty out and the ground was still wet from the rain. When we headed out the clouds were still hovering above, which kept the warmth in. My peeps were there to ride with me (8 of us in all). I felt pretty good considering all the couch riding I'd been doing. I started bonking at the 2 hour mark, probably from my lack of any cardio outside the pool, or could be the small breakfast I had in an effort to drop some of the couch weight. No worries, I had some Gu on me . . . .sweet sweet Gu. Oh, how I've missed the sticky sweet Gu treats. Blueberry is like eating muffin batter, yum yum yum.
Distance - 37.84 miles, Time - 2:31:39, HR - 151 (low zone 3, felt like zone 2), Pace 15mph, Max Pace - 30mph
Swim - I went for a recovery swim, just a nice easy 1500. I swam at a 2:17/100 pace. The water felt great, I could have kept going. However, there should really be a BMI regulation associated with the ability to wear a speedo. I'm just saying . . . . .I had to get out of the pool.
Sunday Yoga - Yep you read that correctly, I went to a 90 minute flow class. Because nothing says take it easy your first week back like balancing and twisting. Don't worry I was very careful. I did not do any of the single leg balances on my left leg. It felt great nice, and mentally I really needed it. It really hit me that I love running and I love yoga, so I'm happy with my decision of 2010 being all about running (she says in January 2009).
Run - My first run back. I did a run/walk, but forgot to lap just my walk portion. I felt pretty good and decided to hold it at just 3 miles.
Distance - 3.0 miles, Time - 36:31, HR - 142 (low zone 2), pace 12:11. I ran the first 1.13 miles at a 11:33 pace, then I walked for 0.3, then I ran the rest of the way home. That pace was a 12:34, HR 168 (high zone 3)
Monday Run - I started out to do an easy 3.5 - 4 mile run on my lunch hour, expand from where I was yesterday. Well, I ended up feeling so good I ran for over 5 miles. I started off and I realized that I am pretty sore (stupid yoga) and my ankles felt painfully crunchy with each step for about the first minute. I almost stopped, but just hoped the pain would go away. It did and I just ran. I had new music on my iPod, it was cold outside, and I ran and ran and ran. Focusing on form, thinking about CDA, imagining being on my last lap. Damn I missed running.
Distance 5.18 miles, Time - 52:14, HR - 167 (high zone 3), Pace - 10:06.
I wanted to go to the gym after work, or to yoga, but my legs just hurt way too much. I decided I didn't need to do everything the first week. So, I went home to roll instead, oh and do laundry, oh and drink a beer.
Tuesday - Swim - My first 3,000 of the season. I felt great and easily could have swam the remaining 800. I'd really like to be swimming 4,000 twice a week, plus one to two additional swims. My legs are still very sore, but the water compression just felt so great. I had forgotten what a nice recovery swimming is. The swim p3 makes all the difference. I love swimming to music, it really gets me going, gets me going so I don't know what I'm doing, so I can't sleep at night yeah.
Distance - 3,000 m, Time - 109:32, Pace - 2:19/100
If I can hold that for 800 more (which I already can) that puts me in at 1:28:02, add a wet suit and 5 more months of training and I'm golden on the swim.
Wednesday - So, I had plans to run today but then a business lunch came up instead. I couldn't work out after work because my BFF was in town and I went and stayed with her at her hotel. Let's just say 3 girls, 2 bottles of wine. So, I did nothing physical today (unless you count eating and drinking).
Thursday - Plans to swim??? See Wednesday, too hung over on the morning to make the gym. I went to lunch with my Chances for Children group, so no lunch hour work out. After wok was a trip to Costco with a friend that I am co-hosting a super bowl party with. Again, no work out.
Friday - Had to be at work super early and Kyle and I car pooled for after work events. We had a Cardinal party at lunch at work, so once again . . . no work outs for me. See what happens, I get the boot off then my life totally gets in the way.
Saturday - Bike - My first longer ride back. We did the New River loop. The back loop around Anthem and after you go under the 17 was awesome, nice tail wind felt great. Then of course we had to pay the piper. head winds the last 20 miles home. My legs were burning and I was very tired. That was a very hard 50 miles. But the good news is my speed was faster and my heart rate was lower. So, in one week there is improvement already.
Distance - 50.35, Time - 3:12:21, Pace - 15.7mph (better than last week, but flatter), Max Speed 29.2, HR - 141 (zone 2 baby.
Saturday Bike - My first day back on the bike after 8 long weeks. It was misty out and the ground was still wet from the rain. When we headed out the clouds were still hovering above, which kept the warmth in. My peeps were there to ride with me (8 of us in all). I felt pretty good considering all the couch riding I'd been doing. I started bonking at the 2 hour mark, probably from my lack of any cardio outside the pool, or could be the small breakfast I had in an effort to drop some of the couch weight. No worries, I had some Gu on me . . . .sweet sweet Gu. Oh, how I've missed the sticky sweet Gu treats. Blueberry is like eating muffin batter, yum yum yum.
Distance - 37.84 miles, Time - 2:31:39, HR - 151 (low zone 3, felt like zone 2), Pace 15mph, Max Pace - 30mph
Swim - I went for a recovery swim, just a nice easy 1500. I swam at a 2:17/100 pace. The water felt great, I could have kept going. However, there should really be a BMI regulation associated with the ability to wear a speedo. I'm just saying . . . . .I had to get out of the pool.
Sunday Yoga - Yep you read that correctly, I went to a 90 minute flow class. Because nothing says take it easy your first week back like balancing and twisting. Don't worry I was very careful. I did not do any of the single leg balances on my left leg. It felt great nice, and mentally I really needed it. It really hit me that I love running and I love yoga, so I'm happy with my decision of 2010 being all about running (she says in January 2009).
Run - My first run back. I did a run/walk, but forgot to lap just my walk portion. I felt pretty good and decided to hold it at just 3 miles.
Distance - 3.0 miles, Time - 36:31, HR - 142 (low zone 2), pace 12:11. I ran the first 1.13 miles at a 11:33 pace, then I walked for 0.3, then I ran the rest of the way home. That pace was a 12:34, HR 168 (high zone 3)
Monday Run - I started out to do an easy 3.5 - 4 mile run on my lunch hour, expand from where I was yesterday. Well, I ended up feeling so good I ran for over 5 miles. I started off and I realized that I am pretty sore (stupid yoga) and my ankles felt painfully crunchy with each step for about the first minute. I almost stopped, but just hoped the pain would go away. It did and I just ran. I had new music on my iPod, it was cold outside, and I ran and ran and ran. Focusing on form, thinking about CDA, imagining being on my last lap. Damn I missed running.
Distance 5.18 miles, Time - 52:14, HR - 167 (high zone 3), Pace - 10:06.
I wanted to go to the gym after work, or to yoga, but my legs just hurt way too much. I decided I didn't need to do everything the first week. So, I went home to roll instead, oh and do laundry, oh and drink a beer.
Tuesday - Swim - My first 3,000 of the season. I felt great and easily could have swam the remaining 800. I'd really like to be swimming 4,000 twice a week, plus one to two additional swims. My legs are still very sore, but the water compression just felt so great. I had forgotten what a nice recovery swimming is. The swim p3 makes all the difference. I love swimming to music, it really gets me going, gets me going so I don't know what I'm doing, so I can't sleep at night yeah.
Distance - 3,000 m, Time - 109:32, Pace - 2:19/100
If I can hold that for 800 more (which I already can) that puts me in at 1:28:02, add a wet suit and 5 more months of training and I'm golden on the swim.
Wednesday - So, I had plans to run today but then a business lunch came up instead. I couldn't work out after work because my BFF was in town and I went and stayed with her at her hotel. Let's just say 3 girls, 2 bottles of wine. So, I did nothing physical today (unless you count eating and drinking).
Thursday - Plans to swim??? See Wednesday, too hung over on the morning to make the gym. I went to lunch with my Chances for Children group, so no lunch hour work out. After wok was a trip to Costco with a friend that I am co-hosting a super bowl party with. Again, no work out.
Friday - Had to be at work super early and Kyle and I car pooled for after work events. We had a Cardinal party at lunch at work, so once again . . . no work outs for me. See what happens, I get the boot off then my life totally gets in the way.
Saturday - Bike - My first longer ride back. We did the New River loop. The back loop around Anthem and after you go under the 17 was awesome, nice tail wind felt great. Then of course we had to pay the piper. head winds the last 20 miles home. My legs were burning and I was very tired. That was a very hard 50 miles. But the good news is my speed was faster and my heart rate was lower. So, in one week there is improvement already.
Distance - 50.35, Time - 3:12:21, Pace - 15.7mph (better than last week, but flatter), Max Speed 29.2, HR - 141 (zone 2 baby.
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