Sunday
After yesterdays hard ride I didn't want to do to much work. Also, it was snowing out and blizzardy all day so it wasn't conducive to riding outside. Erik was working on his bike in the garage so I went out there with him and rode the trainer. I started with a 15 minute warm up and then did a 10 minute sweet spot effort followed by a 10 minute spin. I did that for an hour and then cooled down for 5 minutes. It was good, but I was pretty tired last night.
Time 1:05
zones 2-4
Monday
Master's swim
warm up
450 swim
200 IM kick
6x50 descend 1-3, 4-6
Main set
400 swim
2x200 IM
300swim
After this I was done. Feeling fatigued and don't want to push through it with a race in a week and a half
Total distance 2050 (not bad, I guess I got some good yardage in)
Total time 1:00
zones 2-4
Tues.
Easy run around my neighborhood
50 minutes
zones 2-3
Wed.
30 minute warm up
4x6 minute intervals up Sypes Canyon Road
30 minute ride home
Total time 1:45
zones 2-5b
Thursday
I rode my bike for about 45 minutes. It was supposed to be an easy spin however, a storm rolled in and I had a nasty headwind for about half of the ride.
45 minutes
Masters swim
warm up
5x200 swim, kick, IM, pull, swim (I was 100 short on the kick and 100 short on the swim)because those damn fast girls kept lapping me
6x50-each one get faster as you go, sprint by the end
4x500
#1 Get faster each las
# 2 Free/Choice
(That is all I got done, I want to cut back on my time this week in preparation for the Grizzly)
Total yards- 2000
Time 1:00
Total time 1:45
Friday
Rest day. I don't think I did anything today.
Sat.
Had a good day with my Mom. We went to lunch at yummy Bistro!! Then looked at a house Erik and I like. After all this I wanted to do one last race imitation hard effort. I rode the trainer for 30 minutes on and off hard, but not too hard and then put on my running shoes for a fast tempo run. I ran about 3 miles, I think, and right before I got home I felt the arch of my foot where it has been sore just start hurting sooo bad. I couldn't finish running with normal footstrike. Crap. I have a race in a week and now I am injured. I decided not to run on it until the race. I might try a short run next Friday just to make sure it is somwhat headed.
Total time 1hr
zones 2-5a
Sun.
Couldn't put any weight on my foot when I got up this morning and it kept me awake during the night. I did a short ride with Erik and Justin because my stiff shoes keep my foot from hurting and it was a beautiful sunny day. Erik's seat post broke on the way so he had to turn around. Justin and I rode out towards Sprinhill and back. I did a couple of hard efforts up the hills. Then Erik and I headed to the Hot Springs and I heated and colded my foot a few time. I think it made some of the inflammation go away
Time 1:45
zones 2-3
3/30/2009
3/24/2009
3-22 Peak 1-2 10.5 hrs
For the next two weeks I am supposed to keep the same number of workouts but decrease the time doing each workout. Also, I am supposed to keep at a high intensity and copy race day distances and efforts every 72-96 hours.
So, I started on Sunday after Saturday being a rest day. On Sat. Erik and I filmed me riding my bike in the aerobars and made some adjustments to get me in better position. Erik said I went from looking hunched over to actually looking aero so I guess thats good. What was I doing before?
Sun
We were in Laurel and the wind was blowing so we decided to ride down on the river. After about a 10 minute warm up I took off at race pace with the intention of doing a 15 mile time trial. The road was good. Nice and hilly and wind from all directions. It was hard and at mile 3.7 I looked down expecting to see mile 7. I had started way too hard and my quads felt really fatigued. I had to let up a bit and after some turnarounds and backtracking I managed a 14.2 mile ride at race pace in the aerobars. We then rode up a big hill and back down and meandered home at a slow pace. I don't know what my time was because I hit the wrong buttons to clear everything. Damnit! Oh well.
zone 2-5a
time: probably around 1:30
Mon.
Master's swim
I stayed late at work to get some stuff done so didn't get to the gym for core or weights.
Warm up
300 swim
6x50 kick 2 per kick
200- first 100 slower than 2nd 100
Main set x3
300 breath 3,5,7
200 negative split
100 sight every 7 strokes
6x25-skull and underwater recover drill
100 cool down
2850m
zones 2-5
Time 1:30
Tues.
I was going to go on an easy run today, but I had the worst headache at work all day and when I came home layed down on the couch and didn't get up to run. An unscheduled rest day.
Wed.
Felt really good today after good sleep and lots of water last night. At lunch I rode my bike to Story Hill and did 4-6 minute intervals. I then ran back down Story Hill and rode my bike back to work.
Total time 1:30
zones 2-5a
Thursday
It snowed last night, but by noon the roads were clear. Lisa and I planned a bike ride and although it looked cold out I didn't even think we would skip it. We met and rode to Triple Tree and did the hills. Then froze coming home. It was a cold day. We were pretty bad ass to be out there.
Time 1:20
zones 2-5
Friday
Had to go get my car today so I took the afternoon off. I went to the pool and did a little warm up and then did 10x100 at 1:45 with 20 sec rest between. I felt really good the last few, even that my speed was improving. I wasn't hearing thrashing of water, but a glide. Yeah. The rest of the day I just hung out, the race on Sat. had me really nervous
Time :35
zone 2-4
Sat.
Practice race day, but on the way there it got cancelled. We were right at the Lewis and Clark Cavern loop when it happened so we all decided to ride there. This was my first time all kitted out as a GAS rider. The ride was really hard with lots of hills, wind, and really good riders pushing the pace. I think this was better for me than going to the race. What a good day. After this ride I am actually looking forward to the road season a little more.
Then after the ride they all rode to the top of the caverns road and I went on a little run. I tried to go 20 min. but it was probably more like 15
Zone 2-5c
Time 3:20
So, I started on Sunday after Saturday being a rest day. On Sat. Erik and I filmed me riding my bike in the aerobars and made some adjustments to get me in better position. Erik said I went from looking hunched over to actually looking aero so I guess thats good. What was I doing before?
Sun
We were in Laurel and the wind was blowing so we decided to ride down on the river. After about a 10 minute warm up I took off at race pace with the intention of doing a 15 mile time trial. The road was good. Nice and hilly and wind from all directions. It was hard and at mile 3.7 I looked down expecting to see mile 7. I had started way too hard and my quads felt really fatigued. I had to let up a bit and after some turnarounds and backtracking I managed a 14.2 mile ride at race pace in the aerobars. We then rode up a big hill and back down and meandered home at a slow pace. I don't know what my time was because I hit the wrong buttons to clear everything. Damnit! Oh well.
zone 2-5a
time: probably around 1:30
Mon.
Master's swim
I stayed late at work to get some stuff done so didn't get to the gym for core or weights.
Warm up
300 swim
6x50 kick 2 per kick
200- first 100 slower than 2nd 100
Main set x3
300 breath 3,5,7
200 negative split
100 sight every 7 strokes
6x25-skull and underwater recover drill
100 cool down
2850m
zones 2-5
Time 1:30
Tues.
I was going to go on an easy run today, but I had the worst headache at work all day and when I came home layed down on the couch and didn't get up to run. An unscheduled rest day.
Wed.
Felt really good today after good sleep and lots of water last night. At lunch I rode my bike to Story Hill and did 4-6 minute intervals. I then ran back down Story Hill and rode my bike back to work.
Total time 1:30
zones 2-5a
Thursday
It snowed last night, but by noon the roads were clear. Lisa and I planned a bike ride and although it looked cold out I didn't even think we would skip it. We met and rode to Triple Tree and did the hills. Then froze coming home. It was a cold day. We were pretty bad ass to be out there.
Time 1:20
zones 2-5
Friday
Had to go get my car today so I took the afternoon off. I went to the pool and did a little warm up and then did 10x100 at 1:45 with 20 sec rest between. I felt really good the last few, even that my speed was improving. I wasn't hearing thrashing of water, but a glide. Yeah. The rest of the day I just hung out, the race on Sat. had me really nervous
Time :35
zone 2-4
Sat.
Practice race day, but on the way there it got cancelled. We were right at the Lewis and Clark Cavern loop when it happened so we all decided to ride there. This was my first time all kitted out as a GAS rider. The ride was really hard with lots of hills, wind, and really good riders pushing the pace. I think this was better for me than going to the race. What a good day. After this ride I am actually looking forward to the road season a little more.
Then after the ride they all rode to the top of the caverns road and I went on a little run. I tried to go 20 min. but it was probably more like 15
Zone 2-5c
Time 3:20
3/19/2009
Week of 3-16 Build 2-3 8.5hrs
Monday
I was going to ski from Moser the the trailhead of Bozeman Creek and exchange keys with another group in the middle, but at about 3:30pm it started to snow, really wet and heavy. We decided not to ski. So I went home and rode the trainer. I sort of copied one of your workouts Lisa. I warmed up for 15 minutes. Then I did 6-4 minute sweet spot efforts with 1 minute between. After this I rode at tempo for 10 minute intervals and cooled down.
Total time 1:30
zones 2-5
Tuesday
Weights and core at the gym
Master's swim
Warm up- 600m
Main set
4x25 RI 10sec
100 easy
4x50 RI 15sec
100easy
2x75 RI 20 sec
100 easy
2x100 RI 25sec
200kick
200easy
Total time 1:45
zones 2-5
Wed.
Went on an easy run around my neighborhood
Total time 1:00
zones 2-3
Thursday
I was going to ski from Moser the the trailhead of Bozeman Creek and exchange keys with another group in the middle, but at about 3:30pm it started to snow, really wet and heavy. We decided not to ski. So I went home and rode the trainer. I sort of copied one of your workouts Lisa. I warmed up for 15 minutes. Then I did 6-4 minute sweet spot efforts with 1 minute between. After this I rode at tempo for 10 minute intervals and cooled down.
Total time 1:30
zones 2-5
Tuesday
Weights and core at the gym
Master's swim
Warm up- 600m
Main set
4x25 RI 10sec
100 easy
4x50 RI 15sec
100easy
2x75 RI 20 sec
100 easy
2x100 RI 25sec
200kick
200easy
Total time 1:45
zones 2-5
Wed.
Went on an easy run around my neighborhood
Total time 1:00
zones 2-3
Thursday
3/16/2009
3-8 Build 15.5hrs
It has been a week since I have updated this. I really hope I remember what I did.
Monday
Rest day-We got up early and went to Arches National Park for the sunrise. Jason has a really nice camera and got in some good pictures. We then went to the Love Muffin in Moab and had breakfast. I recommend that place to anybody. It was soooo good. Then we drove home. We stopped at a Pho restaurant in Salt Lake and bought some much needed Asian cooking supplies. Yumm. Lots of eating today. Hmmm.
Tuesday
The weather was cold and yucky today. I was going to go and do intervals on the treadmill until Justin came down and convinced me to run outside.
Run
Warm up- 10 minutes
5x4minute at >85% with 1min RI
It took us to the top to do this. We then turned around and ran down fast. We were freezing.
Time 1hr
zones 2-5
Then I got home and rode the trainer
zones 2-3
time 1:15
Total time 2:15
Wednesday
Run on treadmill for about 20 minutes before swim
Master's swim (I decided not to lift today because of how hard it was last time, it was probably a good choice since the workout was hard.
Warm up-900m of various stuff
16x100 at 85% RI as long as it took to swim 100 (we only did 12 of these, they took sooo long)
400m rest
16x25 at 85% (we took a 10sec rest between) (Didn't finish these either)
400m rest
200m kick
Time 1:30
zones 2-4
(This was a weird set, almost too much time resting between each)
Total time 1:50
Thursday
I am just not feeling it this week. I am very tired and sore. Also have a Rec and Parks Board meeting tonight which cuts into my training time.
Swim
Tempo swim 1000m. Did it in about 20 minutes. I must have added some laps or gotten my times mixed up, it seems too long)
Gym
weights and core
Total time: 1:20
Friday
Rest day.
Am running the 10k Run to the Pub tomorrow
Sat.
10k Run to the Pub. The last half of the race I felt like I ran the worst 10k of my life. I expected my time to be 5 minutes higher than my goal. When I crossed the line my time was really low. It turns out the 10k was about a half mile short. Also it turns out I must of started running way too fast because I ran a 6:40mile and got 2nd in my age group and 9th overall. Maybe those intervals up Story Hill are actually paying off.
After the race I hopped on my bike and went for a short spin. 45minutes
Total time 1:30
Oh and today was a great day. Erik and I won the trip to Dublin in October. We are having a lucky year.
Sun.
I had gread intentions. The day started with the ambition to ride to Wilsall and back. Erik convinced me to stay in town for a while first. We rode up Sypes and then back around on dirt by the dump. By the time I got back to Bridger Canyon Road I was spent. My legs were like sausages and I barely made it home. Erik rode up Bridger Canyon to Bohart and turned around on his fixie!!!
I think the cumulative effects of some high intensity training and racing hit me hard this week. I didn't make my hours, but it might have been a good thing. I would hate to get sick. This coming week is a much needed rest week.
Monday
Rest day-We got up early and went to Arches National Park for the sunrise. Jason has a really nice camera and got in some good pictures. We then went to the Love Muffin in Moab and had breakfast. I recommend that place to anybody. It was soooo good. Then we drove home. We stopped at a Pho restaurant in Salt Lake and bought some much needed Asian cooking supplies. Yumm. Lots of eating today. Hmmm.
Tuesday
The weather was cold and yucky today. I was going to go and do intervals on the treadmill until Justin came down and convinced me to run outside.
Run
Warm up- 10 minutes
5x4minute at >85% with 1min RI
It took us to the top to do this. We then turned around and ran down fast. We were freezing.
Time 1hr
zones 2-5
Then I got home and rode the trainer
zones 2-3
time 1:15
Total time 2:15
Wednesday
Run on treadmill for about 20 minutes before swim
Master's swim (I decided not to lift today because of how hard it was last time, it was probably a good choice since the workout was hard.
Warm up-900m of various stuff
16x100 at 85% RI as long as it took to swim 100 (we only did 12 of these, they took sooo long)
400m rest
16x25 at 85% (we took a 10sec rest between) (Didn't finish these either)
400m rest
200m kick
Time 1:30
zones 2-4
(This was a weird set, almost too much time resting between each)
Total time 1:50
Thursday
I am just not feeling it this week. I am very tired and sore. Also have a Rec and Parks Board meeting tonight which cuts into my training time.
Swim
Tempo swim 1000m. Did it in about 20 minutes. I must have added some laps or gotten my times mixed up, it seems too long)
Gym
weights and core
Total time: 1:20
Friday
Rest day.
Am running the 10k Run to the Pub tomorrow
Sat.
10k Run to the Pub. The last half of the race I felt like I ran the worst 10k of my life. I expected my time to be 5 minutes higher than my goal. When I crossed the line my time was really low. It turns out the 10k was about a half mile short. Also it turns out I must of started running way too fast because I ran a 6:40mile and got 2nd in my age group and 9th overall. Maybe those intervals up Story Hill are actually paying off.
After the race I hopped on my bike and went for a short spin. 45minutes
Total time 1:30
Oh and today was a great day. Erik and I won the trip to Dublin in October. We are having a lucky year.
Sun.
I had gread intentions. The day started with the ambition to ride to Wilsall and back. Erik convinced me to stay in town for a while first. We rode up Sypes and then back around on dirt by the dump. By the time I got back to Bridger Canyon Road I was spent. My legs were like sausages and I barely made it home. Erik rode up Bridger Canyon to Bohart and turned around on his fixie!!!
I think the cumulative effects of some high intensity training and racing hit me hard this week. I didn't make my hours, but it might have been a good thing. I would hate to get sick. This coming week is a much needed rest week.
3/02/2009
Week of 3-1, Build 1-2, 15.5 hours
Sunday
The weather was sunny and warm with no wind. Jenny, Erik, Rich, and I went on a ride with out cyclocross bikes. We started at Rich's and rode dirt rodes to Gooch Hill and then headed up to Axel-Anceney road. At every hill I really tried to push it and would get up into zone 5. Axel-Anceney is a pretty tough climb. I still think it would be a great road race venue. It was a really great day!
Total time 3.15
zones 2-5
Monday
I went to the gym and did weights and core. I was sooo sore on Friday after doing 4 sets of everything and was still a little tired so I did 3 sets.
1hour
Master's swim
Lifting weights right before swimming was really hard. I decided the water had gelatin in it because it was so heavy from the very beginning. Here is the workout I did. Duringthe fly part I took a little break and worked with Jordan on my fly (since I don't really know how to do it). I am determined to learn though.
Warm up
200swim
150 pull
200 IM
100 kick
Main set
3x 1-fly, 2-back, 3-breast
5x100 alternate free and IM
2x50
4x25 fast
I skipped out on the fly and the end of the breast. We were supposed to have dinner with friends, little did I know they cancelled or I would have stayed to finish. Oh well.
Total time 1:20
zones 3
Total time 2:15
Tuesday
Ran at Story Hill. 3-10 minute intervals getting up into zone 5a. This was really hard. I actually only made it to 9 minutes on interval 2 and 3
Time 1:15
zones 2-5a
Rode the trainer at home after work. I spun each leg and then together 5x. Then I started shifting to a harder gear for the rest of the ride. Rode for an hour and then cleaned my cross bike for the race this weekend.
Time 1.00 zones 2-3
Time 2:15
Wednesday
Swim- I did this at lunch so didn't have lots of time
warm up 200m-practiced the fly a little bit
4x400 pull
cool down-100m
Zones 2-3
Time :45
Computrainer
There were lots of people there which made it more interesting.
Once we got our bikes set up we did a really hilly ride. I was hoping the hills would be longer but this workout worked me. I tried to work really hard to get up those hills.
zones2-5a
Time 1:30
Total time 2:15
Thursday
Rest day. We are racing on Sat. so I will give my legs a break today. Utah here we come!
Friday
We got in a little mt biking this afternoon in Moad. We did some trail that Erik kept calling "yo mamas back" and now I can't remember the real name. It was nice and we finished right as the sun went down.
Time 2.5hours
zone 2-3
Sat.
Race day
I came in 3rd for the women, behind Amy and Jenny. I was slower than them on the ski and on the bike downhill on a gravel road. It was a really fun race. The bike portion was a little short but still good.
Time 2hours
zones 2-5
Sunday
We rode for most of the day on our mt bikes. It was a beautiful day and we even got sunburned. We rode up poison spider and down this steep trail right on the edge of a cliff. Amy and I basically took our bikes on a little walk.
Time 4 hours
zones 2-4
The weather was sunny and warm with no wind. Jenny, Erik, Rich, and I went on a ride with out cyclocross bikes. We started at Rich's and rode dirt rodes to Gooch Hill and then headed up to Axel-Anceney road. At every hill I really tried to push it and would get up into zone 5. Axel-Anceney is a pretty tough climb. I still think it would be a great road race venue. It was a really great day!
Total time 3.15
zones 2-5
Monday
I went to the gym and did weights and core. I was sooo sore on Friday after doing 4 sets of everything and was still a little tired so I did 3 sets.
1hour
Master's swim
Lifting weights right before swimming was really hard. I decided the water had gelatin in it because it was so heavy from the very beginning. Here is the workout I did. Duringthe fly part I took a little break and worked with Jordan on my fly (since I don't really know how to do it). I am determined to learn though.
Warm up
200swim
150 pull
200 IM
100 kick
Main set
3x 1-fly, 2-back, 3-breast
5x100 alternate free and IM
2x50
4x25 fast
I skipped out on the fly and the end of the breast. We were supposed to have dinner with friends, little did I know they cancelled or I would have stayed to finish. Oh well.
Total time 1:20
zones 3
Total time 2:15
Tuesday
Ran at Story Hill. 3-10 minute intervals getting up into zone 5a. This was really hard. I actually only made it to 9 minutes on interval 2 and 3
Time 1:15
zones 2-5a
Rode the trainer at home after work. I spun each leg and then together 5x. Then I started shifting to a harder gear for the rest of the ride. Rode for an hour and then cleaned my cross bike for the race this weekend.
Time 1.00 zones 2-3
Time 2:15
Wednesday
Swim- I did this at lunch so didn't have lots of time
warm up 200m-practiced the fly a little bit
4x400 pull
cool down-100m
Zones 2-3
Time :45
Computrainer
There were lots of people there which made it more interesting.
Once we got our bikes set up we did a really hilly ride. I was hoping the hills would be longer but this workout worked me. I tried to work really hard to get up those hills.
zones2-5a
Time 1:30
Total time 2:15
Thursday
Rest day. We are racing on Sat. so I will give my legs a break today. Utah here we come!
Friday
We got in a little mt biking this afternoon in Moad. We did some trail that Erik kept calling "yo mamas back" and now I can't remember the real name. It was nice and we finished right as the sun went down.
Time 2.5hours
zone 2-3
Sat.
Race day
I came in 3rd for the women, behind Amy and Jenny. I was slower than them on the ski and on the bike downhill on a gravel road. It was a really fun race. The bike portion was a little short but still good.
Time 2hours
zones 2-5
Sunday
We rode for most of the day on our mt bikes. It was a beautiful day and we even got sunburned. We rode up poison spider and down this steep trail right on the edge of a cliff. Amy and I basically took our bikes on a little walk.
Time 4 hours
zones 2-4
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