Oh recovery week, how art thou recovery week. I will be sorry to see you go.
Sunday - OMG! the winds were 26 miles per hour with 40 mile per hour gusts. Originally this was named the Merry Go Round ride, since I was on call I was doing a 20 mile loop up and down Cave Creek, never being more than 5 miles from home. About 4 hours in and alone I dubbed this the porn ride because I was either getting head or tail. Originally I had wanted to do 80 miles even though I only had 75 on my schedule. Well I was alone from mile 50 on, and even though I was never far from home, I didn't want to stop for water after I ran out (I know, I know . .I wasn't thinking straight). But as I was on that last lap and close to the spot where I would turn to hit 75 miles, I suddenly hit a swarm of bugs . . but then I realized it wasn't just any bugs I was riding through a swarm of bees (seriously, there were all around and on me). I did not get stung but decided that was God telling me to turn my ass around and do the 75.
Total Distance - 75.64 miles, Time - 4:38:56, Pace - 16.3mph, HR - 124 (mid zone 1)
Loop 1 - Distance - 20.03 miles, Pace - 16.5mph - HR - 123 (mid zone 1)
Loop 2 - Distance 20 miles, Pace - 16.6mph, HR - 122 (zone 1)
Loop 3 - Distance 20.08 miles, Pace - 16.0mph, HR - 123 The wind REALLY starting picking up here. (zone 1)
Loop 4 - Distance - 15.52 miles, Pace - 15.52, HR - 133 (finally low zone 2)
So, I'm not really sure why I was hanging on zone 1 all day? What's up with me and zone 1? Plus this is my new lower zone 1.
My brick - ok my bad I thought it was a 5 mile run, not 6 (sorry) I only did 5 easy.
Distance - 5.07 miles, Time - 56:15, Pace - 11:05, HR - 139 (low zone 2)
Monday - Sweet, sweet recovery week. I love recovery week. OK my swim - 1000 easy, so I swam with a buoy for 1/2 hour, no watch no lap counter. So I probably did about 1300. :-) Then I went home, ate dinner, drank some wine and went to bed. :-)
Tuesday - I got up and did my spin in the morning, 1 hour easy.
My run (from yesterday) I ran 5 miles and felt great, but of course I love the low heart rate miles.
Distance - 5.0 miles, Time - 53:44, Pace - 10:45, HR - 144 (mid zone 2)
Wednesday - swim - So I did 1,000 easy. 500 swim, 500 buoy. I was actually faster without the buoy. 500 swim 10:29, 500 buoy 11:18. Hmmm, that's odd. Overall I felt good, thought about doing more but decided against it. It is recovery week after all.
Thursday - Spin - I did 1:15 on my trainer easy in the am before work. I moved yesterdays run to today, because well, I was in class yesterday and could not run at work AND I had the SheRox's run. So, I ran at lunch and then again after work.
Lunch hour run - Distance - 3.5 miles, Time - 37:33, Pace - 10:44, HR - 144 (zone 2)
SheRox Run (man was this ever windy) - Distance 3.05 miles, Time - 37:02, Pace - 12:10 (hanging with my girls), HR - (didn't wear it).
Friday - Sweet sweet day off . . . . . .Oh how I love a day off.
Saturday - Last day of my recovery . . .people didn't think this was a "recovery" ride. We rode to 7 Springs and then through the rollers in Cave Creek. Fun! Then on my run I felt pretty good, I was steady the entire time. I felt like an Ironman athlete, because I had just had a fairly tough ride but had a nice 10 mile run after. Now at mile 7 I was thinking this brick was a bit cruel, but overall felt very very good.
Bike - Distance - 39.42 miles, Time - 2:36:30, Pace - 15.1mph, Max Pace - 32.7mph, HR - 134 (low zone 2 baby)
Run - Distance - 10.0 miles, Time - 1:49:26, Pace - 10:57, HR - 148
Miles 1 - 5, Pace - 10:56, HR - 146 (zone 2)
Miles 6 - 10, Pace - 10:57, HR - 151 (first beat of zone 3)
Saturday, March 28, 2009
Sunday, March 22, 2009
Week Of 3/15 - 3/21 - 13 Weeks
OMG, I am sooo tired. I can't wait for recovery week.
Sunday - My run was surprisingly awesome. I can not believe how good I felt. It was morning, but warm. There was a nice cool breeze and there were a lot of other people out enjoying the day. I had my iPod, my health, after after the long day yesterday with lots of people I was happy to just be alone. It took me about 4 miles to really settle into my pace.
overall distance 11.3 miles, time - 2:05:17, pace - 11:05, HR - 148
miles 1 - 5.68 - pace - 11:24, HR - 151(first beat in zone 3)
miles 5.69 - 11.3 - pace - 10:47, HR - 146 (zone 2 baby)
That's right baby, you are looking at a negative split with a lower heart rate.
Then in the afternoon I went and played around in the pool. met one of my SheRox's girls. This girl is fast and has tons of potential. She swim 14 - 16 strokes without trying. She turns 30 next week and I got her to join Landis, we could use her for Tempe International.
Monday - I moved my swim to tomorrow, I had to be at work at 6:30am.
Strength Training - core an legs, I am pushing weight. I just think about how it's going to make me stronger.
Tuesday - What a f'n long ass day . . . . . . . OMG! So my morning started with yesterday's swim. Let's just say I under estimated what it would take. I cut the swim short and only did a 2,000. I did the warm up, the cool down and 900 of speed. I'll do 3000 tomorrow. BUT here is the great news. My speed work - the 6 x50's with 20 seconds rest, my fastest was a 52 and my slowest was a 56. How sweet is that? Then the 600 hard I swam in 11:48, that's a 1:58/100 pace for 600 meters. I remember when I couldn't even do that for 100 meters, it was only a few months ago. I'm getting so excited about my swim.
Run - I had an easy 7 at lunch. I felt great right away, my heart rate was steady and I fell into my run easily. I love these kids of days, no effort just easy.
Distance - 7.0 miles, time - 1:17:27, pace - 11:04 (right on target), HR - 145 (zone 2 baby)
Spin Class - I have no words, I was just thankful that I didn't have to run after.
Wednesday - My swim - I swam 3,000 since I punked on the 1,000 speed work on Tuesday.
But I just did the 1,000 extra with a buoy. I'm tired, so so tired. I'm thinking speed work this close to recovery week is just wrong. My swim was not great, my stroke count was high, I couldn't get into the rhythm. Overall I averaged a 2:14/100. I'm still improving even on crap days.
Strength Training - I didn't make it. My in laws came into town today. I needed to get home and finish cleaning my house before they got there. Rush rush rush.
Thursday - So today is a very busy day for me and something has to give, it ended up being my 90 minute spin. The most important thing today is my son's 20th birthday (yeah Happy Birthday to Brandon), so tonight is a big family dinner. I also have a DDS appointment at 2:30, so I needed to be in the office super early today so I could leave at 1:30pm. Yep so when my alarm went off at 3:00am so I could spin and as tired as I am, it simple did not happen.
Now, I get into the office and someone has brought doughnuts. Seriously, doughnuts. I hadn't had a doughnut in about 7 years. I'm looking at them and thinking, if I can't have a doughnut during Ironman training, when can I have a doughnut? So, of course I ate one. It tasted so good, so sweet, the glaze tickled my lips and the feeling of granular sugary treats swept through my mouth. Heaven. So, I had another. Then I felt ill. Note to self: if you haven't eaten sweets like that, wait a while before having seconds.
My run - even though I need to leave early, my boss is off today, so I did go for my 6 mile run. I did the 2 mile warm up, 3 hard miles and a mile cool down. Overall, not a bad run.
Warm Up: distance - 2 miles, time - 21:29, pace - 10:45, HR - 145 (zone 2)
Mile 3 - pace - 8:55, HR - 169 (zone 4)
Mile 4 - pace - 8:46, HR - 173 (zone 4)
Mile 5 - pace - 9:08, HR - 169 (zone 4) (yep I started feeling pretty crappy here, let's just say I could taste the doughnuts again . . not so yummy this time, but still sweet)
Cool Down Mile 6 - pace 11:50, HR - 157 (zone 3)
Overall: Distance - 6.0 miles, time - 1:00:07, pace - 10:02, HR - 158 (zone 3)
Friday - sweet sweet day off.
Saturday - So, as you know I moved my nice easy Sunday run to today and my bike to tomorrow. So, today I an a 5K with Kyle's parents in the morning. We rocked. Kyle and his mom won their age groups (Kyle was 11th overall) and Kyle's Dad and I both took 3rd.
The 5K - I tried to lap every mile. Distance 3.19 miles, Pace - 8:17, HR - 167 (zone 4)
Mile 1.02: pace - 8:07, HR - 162 (zone 4)
Mile 0.98: pace - 8:09, HR - 170 (zone 4)
Mile 1:18 pace - 8:23 (yep, I can only hold it for 2 miles), HR - 171 (zone 4)
Then I ran the additional 3 miles later in the afternoon.
I ran an additional 3 miles later. Distance - 3.0 miles, pace - 1:54, HR - 146 (zone 2)
Sunday - My run was surprisingly awesome. I can not believe how good I felt. It was morning, but warm. There was a nice cool breeze and there were a lot of other people out enjoying the day. I had my iPod, my health, after after the long day yesterday with lots of people I was happy to just be alone. It took me about 4 miles to really settle into my pace.
overall distance 11.3 miles, time - 2:05:17, pace - 11:05, HR - 148
miles 1 - 5.68 - pace - 11:24, HR - 151(first beat in zone 3)
miles 5.69 - 11.3 - pace - 10:47, HR - 146 (zone 2 baby)
That's right baby, you are looking at a negative split with a lower heart rate.
Then in the afternoon I went and played around in the pool. met one of my SheRox's girls. This girl is fast and has tons of potential. She swim 14 - 16 strokes without trying. She turns 30 next week and I got her to join Landis, we could use her for Tempe International.
Monday - I moved my swim to tomorrow, I had to be at work at 6:30am.
Strength Training - core an legs, I am pushing weight. I just think about how it's going to make me stronger.
Tuesday - What a f'n long ass day . . . . . . . OMG! So my morning started with yesterday's swim. Let's just say I under estimated what it would take. I cut the swim short and only did a 2,000. I did the warm up, the cool down and 900 of speed. I'll do 3000 tomorrow. BUT here is the great news. My speed work - the 6 x50's with 20 seconds rest, my fastest was a 52 and my slowest was a 56. How sweet is that? Then the 600 hard I swam in 11:48, that's a 1:58/100 pace for 600 meters. I remember when I couldn't even do that for 100 meters, it was only a few months ago. I'm getting so excited about my swim.
Run - I had an easy 7 at lunch. I felt great right away, my heart rate was steady and I fell into my run easily. I love these kids of days, no effort just easy.
Distance - 7.0 miles, time - 1:17:27, pace - 11:04 (right on target), HR - 145 (zone 2 baby)
Spin Class - I have no words, I was just thankful that I didn't have to run after.
Wednesday - My swim - I swam 3,000 since I punked on the 1,000 speed work on Tuesday.
But I just did the 1,000 extra with a buoy. I'm tired, so so tired. I'm thinking speed work this close to recovery week is just wrong. My swim was not great, my stroke count was high, I couldn't get into the rhythm. Overall I averaged a 2:14/100. I'm still improving even on crap days.
Strength Training - I didn't make it. My in laws came into town today. I needed to get home and finish cleaning my house before they got there. Rush rush rush.
Thursday - So today is a very busy day for me and something has to give, it ended up being my 90 minute spin. The most important thing today is my son's 20th birthday (yeah Happy Birthday to Brandon), so tonight is a big family dinner. I also have a DDS appointment at 2:30, so I needed to be in the office super early today so I could leave at 1:30pm. Yep so when my alarm went off at 3:00am so I could spin and as tired as I am, it simple did not happen.
Now, I get into the office and someone has brought doughnuts. Seriously, doughnuts. I hadn't had a doughnut in about 7 years. I'm looking at them and thinking, if I can't have a doughnut during Ironman training, when can I have a doughnut? So, of course I ate one. It tasted so good, so sweet, the glaze tickled my lips and the feeling of granular sugary treats swept through my mouth. Heaven. So, I had another. Then I felt ill. Note to self: if you haven't eaten sweets like that, wait a while before having seconds.
My run - even though I need to leave early, my boss is off today, so I did go for my 6 mile run. I did the 2 mile warm up, 3 hard miles and a mile cool down. Overall, not a bad run.
Warm Up: distance - 2 miles, time - 21:29, pace - 10:45, HR - 145 (zone 2)
Mile 3 - pace - 8:55, HR - 169 (zone 4)
Mile 4 - pace - 8:46, HR - 173 (zone 4)
Mile 5 - pace - 9:08, HR - 169 (zone 4) (yep I started feeling pretty crappy here, let's just say I could taste the doughnuts again . . not so yummy this time, but still sweet)
Cool Down Mile 6 - pace 11:50, HR - 157 (zone 3)
Overall: Distance - 6.0 miles, time - 1:00:07, pace - 10:02, HR - 158 (zone 3)
Friday - sweet sweet day off.
Saturday - So, as you know I moved my nice easy Sunday run to today and my bike to tomorrow. So, today I an a 5K with Kyle's parents in the morning. We rocked. Kyle and his mom won their age groups (Kyle was 11th overall) and Kyle's Dad and I both took 3rd.
The 5K - I tried to lap every mile. Distance 3.19 miles, Pace - 8:17, HR - 167 (zone 4)
Mile 1.02: pace - 8:07, HR - 162 (zone 4)
Mile 0.98: pace - 8:09, HR - 170 (zone 4)
Mile 1:18 pace - 8:23 (yep, I can only hold it for 2 miles), HR - 171 (zone 4)
Then I ran the additional 3 miles later in the afternoon.
I ran an additional 3 miles later. Distance - 3.0 miles, pace - 1:54, HR - 146 (zone 2)
Monday, March 16, 2009
14 Weeks - Week of 3/8 - 3/14
This has been a very interesting week for me. I've had some extreme highs and lows. My heart rate has been all over the board. I've had days where I have felt great and days were I have felt like crap. Welcome to Ironman training right? I've been eating like there is no tomorrow and really need to focus on eating the portions that I need. Friday night Kyle and I went to Sweet Tomatoes, I ate over double what he ate, and I had been eating all day long. I'm feeling better about Cour d' Alene, I know I'll finish, we've always know that. Even though I know we call it a B race, there is still that voice in me that still really wants to PR. I know I can come in under 15, can I come in under 14:30?
Sunday - My run I did a point to point with my girlfriend. Her house to my house. I was very tired and really felt like I was struggling through out the run. I could not get my heart rate up to save my life. I knew my heart rate was low, but I did not have it in me to increase my cadence and bring it up. This run hurt, and I was in zone 1.
Distance - 10.5 miles, time - 1:54:37, pace - 10:55, HR - 132 (zone 1).
My bike ride didn't happen. After my run I had to do laundry, clean the house, go grocery shopping and then spend time with my kids. I did ride along side Kyle while he ran for 8 miles, high cadence on the mountain bike. I think that should count, and helped to work the lactic acid out of my system, which is why you had this on my schedule anyway, right?
Monday - I moved my swim to tomorrow, this is my early day at work.
Run - 5 easy miles. I felt much better today then yesterday. I like running alone at lunch.
Distance - 5.0 miles, time - 52:34, pace - 10:3, HR - 146 (zone 2)
Strength Training - I did core work and leg strength. I increased the weights and really focused on pushing more weight. I pushed myself more today then I have in the past.
Tuesday - Swim - my swim sucked. I felt like lead in the water. I was so slow, my first 500 I was swimming a 2:18 pace and I could not get into the rhythm. With the paddles I was swimming a 2:10, where before I would swim a 2:05 with the paddles. I don't know, just some days you have a great work out and some days you don't. This morning was a don't. But on a positive note, I was thinking about how much better I feel in the water. Even on a bad swim I feel comfortable in the water like the way you can just keep going when you are having a bad run to get the mileage in. So, in that aspect it's a good thing.
Spin Class - All I can say is there was one point in the second set, we were in small chain ring, 2 from the top and I sat there with my head down and prayed "please don't make us stand up, please don't make us stand up" I guess I have been a bad girl because the next thing I heard was "everybody up". Crap!
Wednesday - My swim, you had on my schedule 2000 (see below), below was 2600. I went with the 2600. I love this kind of swim, a nice easy recovery alternating between swim and pull. This is by far my most favorite swim workout, and it felt really good. I don't like speed work in the water, I do it, but I don't like it. Anyway, ya know what else is really good . . I averaged a 2:13/100 pace. That's a 1:24:14 IM swim. :-) I never pushed myself on this workout, I just enjoyed the water.
Strength Training - I did core work and upper body strength today. Again I increased the weights and tried to push myself. I find it easier to push myself with my legs then my arms.
Thursday - Early Morning - My pm spin was moved to the am because of the Sherox clinic tonight at Landis. I'll be honest I only rode 1:15, because I didn't get up on time . I was so tired and Kyle woke me up at 1:30am for sex, well ok but then I couldn't fall back asleep after. So, I was 15 minutes late on the bike. But I did push big gear, while watching Heroes and Dancing with the Stars. :-)
My run was terrible. I could not get my heart rate down to save my life, even in the warm up it was jumping into zone 5. I'm like a middle aged man with erectile dysfunction on Viagra. Earlier in the week I couldn't get it up and now I can't get it down. WTF?
Mile 1 - Pace 10:24, HR 152 (low zone 3), I warm up and I just don't feel right. My heart rate is over the place.
Mile 2 - Pace 8:58, HR - 170 (high zone 4), I start to hit it, I look at my heart rate, I know it's high, but I think I want to run, I want to go fast.
At the end of mile 2 I find myself puking. I stop, I puke, I feel like shit. I crouch down and think . . what should I do, should I go in early? Do I walk back to my office? Nope, I think I'll just try and keep my heart rate down and get in the mileage. I'm not going to worry about speed. For me this isn't about speed, it's about miles.
Mile 3 - Pace - 9:53, HR - 163 (low zone 4), Trying to keep my HR down, breathing.
Mile 4 - pace 10:24, HR - 164 (low zone 4), Into mile 4 comes a decision, so do I go up to the bridge at Rural and make this a 5 mile run? Since clearly it's not working out well for me at all. I'm listening to my iPod and Lose yourself by Eminem is on:
You better lose yourself in the music
The moment you own it you better never let it go, oh
You only get one shot, do not miss your chance to blow
This opportunity comes once in a lifetime, oh
You can do anything you set your mind to, man
Damn you Eminem, damn you . . . .YES I will go on, I will make this a 6 mile run regardless of how I feel, regardless of my jacked up heart rate.
Mile 5 - Pace 10:50, HR - 164 (low zone 4), I'm really just wanting to finish this mile, so I can go really really slow and get myself to that last easy mile.
Mile 6 - Pace 11:35, HR - 153 (low zone 3), At some point I had to stop, pour water over myself, wait until my heart rate came back down to a low zone 1, then I finished the run.
Friday - So, I know you had a 3,000 with speed work, but after this crappy week I made a decision that I needed another recovery swim. I wanted to make it count so I swam the 3,800. I alternated between swim and pull (my favorite work out) in increments of 500. So, this swim kicked ass.
Distance - 3800, Time - 1:22:12, Pace - 2:09/100 - holy shit!!!!!! I am so going to PR my swim at Cour d' Alene.
Saturday - Holy crap, what a ride. This was by far the hardest ride I had ever done. When we were getting ready for the ride some of the guys that have done it every year explain that the 96 mile ride was actually easier then the 66, but we didn't have time for 96. Well, it wasn't really 66, more like 63.28 (according to my Garmin) but it was hard harder then IM Austria. The ride back was definitely easier then the ride out. These numbers are all from the end of the world climb. I can tell you that Kyle was going 4.3mph at a 33 cadence. It was crazy. but I was very happy with my climbing (I was the first in my group of 4 to reach the top of the world, Kyle was not in my group). I missed my run after, not because I couldn't do it, but because everyone wanted to leave and I couldn't make them wait another 50 minutes while I ran 4 miles. This was an all day event.
Distance - 63.28, time - 4:45:57 (that's ride time, we did stop and rest . .wait . . eat, etc.), pace - 13.18mph, HR - 130 (very bottom of zone 2 . . how kick ass is that?)
Sunday - My run I did a point to point with my girlfriend. Her house to my house. I was very tired and really felt like I was struggling through out the run. I could not get my heart rate up to save my life. I knew my heart rate was low, but I did not have it in me to increase my cadence and bring it up. This run hurt, and I was in zone 1.
Distance - 10.5 miles, time - 1:54:37, pace - 10:55, HR - 132 (zone 1).
My bike ride didn't happen. After my run I had to do laundry, clean the house, go grocery shopping and then spend time with my kids. I did ride along side Kyle while he ran for 8 miles, high cadence on the mountain bike. I think that should count, and helped to work the lactic acid out of my system, which is why you had this on my schedule anyway, right?
Monday - I moved my swim to tomorrow, this is my early day at work.
Run - 5 easy miles. I felt much better today then yesterday. I like running alone at lunch.
Distance - 5.0 miles, time - 52:34, pace - 10:3, HR - 146 (zone 2)
Strength Training - I did core work and leg strength. I increased the weights and really focused on pushing more weight. I pushed myself more today then I have in the past.
Tuesday - Swim - my swim sucked. I felt like lead in the water. I was so slow, my first 500 I was swimming a 2:18 pace and I could not get into the rhythm. With the paddles I was swimming a 2:10, where before I would swim a 2:05 with the paddles. I don't know, just some days you have a great work out and some days you don't. This morning was a don't. But on a positive note, I was thinking about how much better I feel in the water. Even on a bad swim I feel comfortable in the water like the way you can just keep going when you are having a bad run to get the mileage in. So, in that aspect it's a good thing.
Spin Class - All I can say is there was one point in the second set, we were in small chain ring, 2 from the top and I sat there with my head down and prayed "please don't make us stand up, please don't make us stand up" I guess I have been a bad girl because the next thing I heard was "everybody up". Crap!
Wednesday - My swim, you had on my schedule 2000 (see below), below was 2600. I went with the 2600. I love this kind of swim, a nice easy recovery alternating between swim and pull. This is by far my most favorite swim workout, and it felt really good. I don't like speed work in the water, I do it, but I don't like it. Anyway, ya know what else is really good . . I averaged a 2:13/100 pace. That's a 1:24:14 IM swim. :-) I never pushed myself on this workout, I just enjoyed the water.
Strength Training - I did core work and upper body strength today. Again I increased the weights and tried to push myself. I find it easier to push myself with my legs then my arms.
Thursday - Early Morning - My pm spin was moved to the am because of the Sherox clinic tonight at Landis. I'll be honest I only rode 1:15, because I didn't get up on time . I was so tired and Kyle woke me up at 1:30am for sex, well ok but then I couldn't fall back asleep after. So, I was 15 minutes late on the bike. But I did push big gear, while watching Heroes and Dancing with the Stars. :-)
My run was terrible. I could not get my heart rate down to save my life, even in the warm up it was jumping into zone 5. I'm like a middle aged man with erectile dysfunction on Viagra. Earlier in the week I couldn't get it up and now I can't get it down. WTF?
Mile 1 - Pace 10:24, HR 152 (low zone 3), I warm up and I just don't feel right. My heart rate is over the place.
Mile 2 - Pace 8:58, HR - 170 (high zone 4), I start to hit it, I look at my heart rate, I know it's high, but I think I want to run, I want to go fast.
At the end of mile 2 I find myself puking. I stop, I puke, I feel like shit. I crouch down and think . . what should I do, should I go in early? Do I walk back to my office? Nope, I think I'll just try and keep my heart rate down and get in the mileage. I'm not going to worry about speed. For me this isn't about speed, it's about miles.
Mile 3 - Pace - 9:53, HR - 163 (low zone 4), Trying to keep my HR down, breathing.
Mile 4 - pace 10:24, HR - 164 (low zone 4), Into mile 4 comes a decision, so do I go up to the bridge at Rural and make this a 5 mile run? Since clearly it's not working out well for me at all. I'm listening to my iPod and Lose yourself by Eminem is on:
You better lose yourself in the music
The moment you own it you better never let it go, oh
You only get one shot, do not miss your chance to blow
This opportunity comes once in a lifetime, oh
You can do anything you set your mind to, man
Damn you Eminem, damn you . . . .YES I will go on, I will make this a 6 mile run regardless of how I feel, regardless of my jacked up heart rate.
Mile 5 - Pace 10:50, HR - 164 (low zone 4), I'm really just wanting to finish this mile, so I can go really really slow and get myself to that last easy mile.
Mile 6 - Pace 11:35, HR - 153 (low zone 3), At some point I had to stop, pour water over myself, wait until my heart rate came back down to a low zone 1, then I finished the run.
Friday - So, I know you had a 3,000 with speed work, but after this crappy week I made a decision that I needed another recovery swim. I wanted to make it count so I swam the 3,800. I alternated between swim and pull (my favorite work out) in increments of 500. So, this swim kicked ass.
Distance - 3800, Time - 1:22:12, Pace - 2:09/100 - holy shit!!!!!! I am so going to PR my swim at Cour d' Alene.
Saturday - Holy crap, what a ride. This was by far the hardest ride I had ever done. When we were getting ready for the ride some of the guys that have done it every year explain that the 96 mile ride was actually easier then the 66, but we didn't have time for 96. Well, it wasn't really 66, more like 63.28 (according to my Garmin) but it was hard harder then IM Austria. The ride back was definitely easier then the ride out. These numbers are all from the end of the world climb. I can tell you that Kyle was going 4.3mph at a 33 cadence. It was crazy. but I was very happy with my climbing (I was the first in my group of 4 to reach the top of the world, Kyle was not in my group). I missed my run after, not because I couldn't do it, but because everyone wanted to leave and I couldn't make them wait another 50 minutes while I ran 4 miles. This was an all day event.
Distance - 63.28, time - 4:45:57 (that's ride time, we did stop and rest . .wait . . eat, etc.), pace - 13.18mph, HR - 130 (very bottom of zone 2 . . how kick ass is that?)
Monday, March 9, 2009
15 Weeks and Counting - Week of 3/1 - 3/7
Sunday - There is nothing like riding into a head wind, uphill with sore legs and a massive hangover. I don't think I even have the words to fully describe how badly this ride sucked, or how badly I sucked and felt while doing it. I was just so relieved to get my schedule and see that you only gave me a 35 mile ride. I had forgotten to restart my Garmin at some point (sadly they were the miles going with the wind, so they were my fast miles) so my numbers are a little off but I know I went the distance, as other people left their Garmins on. So, I just kept my bike in an easy gear and spun away, trying not to let my head bother me too much.
Distance - 37.42 miles (number are off a 32.47 miles), Time - 2:32:01, Pace - 12.8 (ouch), HR - 124 (at least that was very low, along with everything else.
So, up to the Bartlett towers, via Cave Creek/Pima/Legend Trails/Cave Creek to the towers. Distance - 18.71 miles, Time - 1:50:44, Pace 10.1mph (really), HR - 132 (at least that was fairly low).
Back the other direction this is what my Garmin has so just know I did more, but there are my numbers. Distance - 13.76 miles, Time - 41:17, Pace - 20 mph, HR - 106 (so so low). Max Speed 31.7mph and I'm sure I was on the brakes.
Monday - I did not swim this morning, but will move it to tomorrow. It's too hard to swim that much when I have to be at work at 7am (you know I have that hour drive as well). But I will get it in.
Spin - I did my 90 minutes, big chain pushing gear, watching TV. I was a sweaty pig after. I mean I glistened like the princess that I am.
Tuesday - My 3,000 swim. I am getting faster in the water. :-) I finally got some paddles, and I like swimming with them. They make bubbles that feel like a massage on my face. Plus I feel like I am just moving through the water. So, I averaged about a 2:15 pace on my 300 straight swims, a 2:10 pace with the paddles, and a 2:45 pace kicking, and that's with Zoomers. Man I really suck at kicking. Then when I did my speed work, my first 50's were 0:55 and 0:56. My next 100's were under 2 minutes, but then when I started hitting the 150 and 200 my average 50 pace came out to around 1:02 - 1:04. Still much faster then I have been. I feel really good about my swim and want to start increasing the distance to get to a regular 4000 swim at least once a week.
Wednesday - Lung burner - you're not kidding. Holy crap. My 100's started at 1:55:23, and I stayed under 2 minutes for about 3 of them. I ended up averaging a 2:04 at the end I was at a 2:10/100. I was whipped after this work out. The 3,000 yesterday was easier then the 2,000 today.
I moved my run to after work, and I only managed 5 miles. Not because I couldn't run 6 miles, but because well at around mile 4 I realized I had to go. I could not hold it . . .I literally had the runs. Here's how I did.
Distance - 5.0 miles, Time - 48:55, Pace - 9:47, HR - 162
Thursday - Upper body workout in the morning. I did not push myself like I wish I did. I have a really hard time self motivating in the gym. I did manage some good core work.
Run - I needed this run, bad day at work and really needed to get away from my desk. Zone 2 here I come. Distance - 6.05 miles, Time - 1:06:32, Pace - 11:00, HR 149
Spin - WTF - Ok, I did everything except the cool down.; It was 8:40 and I was HUNGRY. This was one hard ass work out. Doing it on my own and pulling it off . . . . seriously hard. You must have lots of motivated athletes because on my own this was hard hard hard. I was dripping with sweat when I finished.
Friday - Yep, I know you gave me a swim. But I had to take Amber to the doctor, and I had to go to the store. and I was so so tired. I felt good enough about my current swim to bail on this work out. Yeah, I suck, yeah I'm a looser but dude I needed food and wine in the worst way.
Saturday - My bike, I did the first 50 doing the New River loop and the second 27 miles were up Cave Creek Rd and back down through Legend Trails. There was a pretty hard head wind coming home but it was down hill, so that helped. But it didn't give me the easy coasting that I had hoped for when planning this route.
Distance - 77 miles, Time - 4:48:31, Pace - 16.0 mph, HR - 129 (last beat of zone 1).
Run - 5.08 miles, Time - 52:22, Pace - 10:42 (my fastest zone 2 yet), HR - 141.
Whew, I'm getting tired. Cour d' Alene here I come.
Distance - 37.42 miles (number are off a 32.47 miles), Time - 2:32:01, Pace - 12.8 (ouch), HR - 124 (at least that was very low, along with everything else.
So, up to the Bartlett towers, via Cave Creek/Pima/Legend Trails/Cave Creek to the towers. Distance - 18.71 miles, Time - 1:50:44, Pace 10.1mph (really), HR - 132 (at least that was fairly low).
Back the other direction this is what my Garmin has so just know I did more, but there are my numbers. Distance - 13.76 miles, Time - 41:17, Pace - 20 mph, HR - 106 (so so low). Max Speed 31.7mph and I'm sure I was on the brakes.
Monday - I did not swim this morning, but will move it to tomorrow. It's too hard to swim that much when I have to be at work at 7am (you know I have that hour drive as well). But I will get it in.
Spin - I did my 90 minutes, big chain pushing gear, watching TV. I was a sweaty pig after. I mean I glistened like the princess that I am.
Tuesday - My 3,000 swim. I am getting faster in the water. :-) I finally got some paddles, and I like swimming with them. They make bubbles that feel like a massage on my face. Plus I feel like I am just moving through the water. So, I averaged about a 2:15 pace on my 300 straight swims, a 2:10 pace with the paddles, and a 2:45 pace kicking, and that's with Zoomers. Man I really suck at kicking. Then when I did my speed work, my first 50's were 0:55 and 0:56. My next 100's were under 2 minutes, but then when I started hitting the 150 and 200 my average 50 pace came out to around 1:02 - 1:04. Still much faster then I have been. I feel really good about my swim and want to start increasing the distance to get to a regular 4000 swim at least once a week.
Wednesday - Lung burner - you're not kidding. Holy crap. My 100's started at 1:55:23, and I stayed under 2 minutes for about 3 of them. I ended up averaging a 2:04 at the end I was at a 2:10/100. I was whipped after this work out. The 3,000 yesterday was easier then the 2,000 today.
I moved my run to after work, and I only managed 5 miles. Not because I couldn't run 6 miles, but because well at around mile 4 I realized I had to go. I could not hold it . . .I literally had the runs. Here's how I did.
Distance - 5.0 miles, Time - 48:55, Pace - 9:47, HR - 162
Thursday - Upper body workout in the morning. I did not push myself like I wish I did. I have a really hard time self motivating in the gym. I did manage some good core work.
Run - I needed this run, bad day at work and really needed to get away from my desk. Zone 2 here I come. Distance - 6.05 miles, Time - 1:06:32, Pace - 11:00, HR 149
Spin - WTF - Ok, I did everything except the cool down.; It was 8:40 and I was HUNGRY. This was one hard ass work out. Doing it on my own and pulling it off . . . . seriously hard. You must have lots of motivated athletes because on my own this was hard hard hard. I was dripping with sweat when I finished.
Friday - Yep, I know you gave me a swim. But I had to take Amber to the doctor, and I had to go to the store. and I was so so tired. I felt good enough about my current swim to bail on this work out. Yeah, I suck, yeah I'm a looser but dude I needed food and wine in the worst way.
Saturday - My bike, I did the first 50 doing the New River loop and the second 27 miles were up Cave Creek Rd and back down through Legend Trails. There was a pretty hard head wind coming home but it was down hill, so that helped. But it didn't give me the easy coasting that I had hoped for when planning this route.
Distance - 77 miles, Time - 4:48:31, Pace - 16.0 mph, HR - 129 (last beat of zone 1).
Run - 5.08 miles, Time - 52:22, Pace - 10:42 (my fastest zone 2 yet), HR - 141.
Whew, I'm getting tired. Cour d' Alene here I come.
16 Weeks to go - 2/22 - 2/28
Sunday - Easy Zone 2 run. 5.07 miles, Time - 59:44, Pace - 11:46, HR - 136. Easy is good, right?
Monday - I did get the easy 1000 swim in, actually I swam 1500. About a 2:18 pace.
Tuesday - Surgery day, I was at the hospital at 7am and I did not leave until Wednesday at 5am. Long day but the surgery went very very well.
Wednesday - Very little sleep, but I took Deb for a run, she really needed it. We went easy and actually got 4 miles in. Distance 4.09, Time - 53:17, Pace - 13:01, HR 145.
Thursday - I was off work and wasn't meeting Deb until later that afternoon. I had finally gotten some sleep and it was so nice out that I went for a bike ride instead of the 60 minute trainer ride. Distance 19.72 miles, Time - 1:11:36, Pace - 16.5mph, HR - 133 (low zone 2)
Friday & Saturday - My ragnar runs. I'm actually pretty happy with my pace, it's the fastest I've run since before going into the boot. Funny since our team name was Chasing Booty.
Leg 1 - 4:56PM - It was hot and this was a very hilly 5.58 miles. I felt like crap the whole time. Distance 5.58 miles, Time - 52:51, Pace - 9:28, HR 167 (zone 4)(Max pace 6:41, Max HR 197)
Leg 2 - While this was my longest leg, and also done in the dark (5am) while coming off a night of drinking it was probably my most enjoyable. It was hard and I had a 2 mile hill at the end. Distance - 8.87 miles, Time - 1:25:20, Pace - 9:37, HR - 164 (zone 4) (Max Pace - 6:54, Max HR - 216)
Leg 3 - So this was suppose to be a 2.1 mile leg, but they changed it at the last minute. It was very hot (3:36pm), and the sun was beating down on me. Distance 2.93 miles, Time - 26:21, Pace - 8:59, HR - 165 (zone 4) (Max Pace - 6:15, Max HR - 179)
Then it was time for beer, and more beer and more beer. We won our division of Mixed Masters (everyone over 40) (ok there were only 2 teams, but so what). We also won the Far Out fashion award (see attached picture). So, while I ran these legs I ran them dressed as a pirate ARRRRGGGGG!!!!
Monday - I did get the easy 1000 swim in, actually I swam 1500. About a 2:18 pace.
Tuesday - Surgery day, I was at the hospital at 7am and I did not leave until Wednesday at 5am. Long day but the surgery went very very well.
Wednesday - Very little sleep, but I took Deb for a run, she really needed it. We went easy and actually got 4 miles in. Distance 4.09, Time - 53:17, Pace - 13:01, HR 145.
Thursday - I was off work and wasn't meeting Deb until later that afternoon. I had finally gotten some sleep and it was so nice out that I went for a bike ride instead of the 60 minute trainer ride. Distance 19.72 miles, Time - 1:11:36, Pace - 16.5mph, HR - 133 (low zone 2)
Friday & Saturday - My ragnar runs. I'm actually pretty happy with my pace, it's the fastest I've run since before going into the boot. Funny since our team name was Chasing Booty.
Leg 1 - 4:56PM - It was hot and this was a very hilly 5.58 miles. I felt like crap the whole time. Distance 5.58 miles, Time - 52:51, Pace - 9:28, HR 167 (zone 4)(Max pace 6:41, Max HR 197)
Leg 2 - While this was my longest leg, and also done in the dark (5am) while coming off a night of drinking it was probably my most enjoyable. It was hard and I had a 2 mile hill at the end. Distance - 8.87 miles, Time - 1:25:20, Pace - 9:37, HR - 164 (zone 4) (Max Pace - 6:54, Max HR - 216)
Leg 3 - So this was suppose to be a 2.1 mile leg, but they changed it at the last minute. It was very hot (3:36pm), and the sun was beating down on me. Distance 2.93 miles, Time - 26:21, Pace - 8:59, HR - 165 (zone 4) (Max Pace - 6:15, Max HR - 179)
Then it was time for beer, and more beer and more beer. We won our division of Mixed Masters (everyone over 40) (ok there were only 2 teams, but so what). We also won the Far Out fashion award (see attached picture). So, while I ran these legs I ran them dressed as a pirate ARRRRGGGGG!!!!
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