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?)
Monday, March 16, 2009
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!!!!
Monday, February 16, 2009
Feb 8th - 14th / 18 more weeks
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.
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.
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.
Saturday, January 3, 2009
24 Weeks to IMCDA - Injured
It's 24 weeks until Ironman Cour d'Alene, this is when my serious training was set to begin. I have been in "the boot" for 4 weeks with 3 weeks still to go. No biking and no running. I have a stress fracture on my left fibula, which has now caused over compensation injuries on my right side. I've been depressed and all the training momentum I had gain, I have lost. In the first few weeks of my injury I also had the holidays, and even more importantly my daughter, Amber, had ACL replacement surgery. She's doing great, and I should follow her lead of doing ab work in between her set of excises for her ACL recovery.
However, I have fallen into the wine and cheese method of not training. But, it's January 3rd a new year and the only way I am going to make this work is to start doing what I actually can do. That is swim and upper body work and the recumbent bike in my boot. I have time to gain swim endurance, the one sport I still do not enjoy.
Yesterday I went to the gym and did an hour on the recumbent and then a 30 minute core class. I love Emily's classes, they kick my butt. Today I did 30 minutes on the recumbent, 40 minutes of upper body strength training and 30 minutes in the pool. I need to double my pool and recumbent bike time until I get get out on the road again.
I need motivation, just getting fat is not enough to get me back out there. How sad is that?
Subscribe to:
Posts (Atom)
