Rest week!!!!!
Mon.- Swam easy
Tuesday- Ran on treadmill 45 min. Definitely getting out of running shape!!
Wed. - Rode trainer
20 min. CP sprints
2x5 min tabata 20-10
2x5 min tabata 40-20
Thursday
Rode easy. Legs still tired. Zones 1-2.
Friday
Off. Drive to Fort Collins for racing!!
Sat.
Race. Felt timid and sketchy on my bike. Lungs felt bad, legs felt good. Didn't have the race I wanted to. Still podiumed with a 3rd.
Sun.
Race. Felt less timid. Got a great start and lead for the first 1.5 laps. Was pushing the boundaries and crashed a couple of times and lost the lead. Felt good though and beat the 17 yr old that won on Sat. Podiumed with a 2nd.
11/17/2010
Week of 11-1-10
Pretty much the same as all other weeks.
Swam on Monday
Rode on Tuesday-easy
Wed.- Hard workout
CP sprints
tabata- 3x6minute 20 on 10 off
10- 30 sec. sprints uphill
10 minutes of run with bike, bike up a steep hill
Thursday
Zone 3-4
Friday
Rest
Sat.
Race- Raced in Billings, got on Lisa's wheel on the first lap and felt great. Then came into the barrier way too fast and dropped my chain. Lost lead group. Pushed really hard on long flat section. Thought of tabata.
Sun.
Was tired and didn't race very well. Crashed on first lap and couldn't reset for the rest of the race. Need to work on not being timid after crashing.
Swam on Monday
Rode on Tuesday-easy
Wed.- Hard workout
CP sprints
tabata- 3x6minute 20 on 10 off
10- 30 sec. sprints uphill
10 minutes of run with bike, bike up a steep hill
Thursday
Zone 3-4
Friday
Rest
Sat.
Race- Raced in Billings, got on Lisa's wheel on the first lap and felt great. Then came into the barrier way too fast and dropped my chain. Lost lead group. Pushed really hard on long flat section. Thought of tabata.
Sun.
Was tired and didn't race very well. Crashed on first lap and couldn't reset for the rest of the race. Need to work on not being timid after crashing.
11/08/2010
Week of 10-24
Monday
Got a massage with Matt Parks. He is really good. Want to start scheduling a twice monthly appointment with him.
Tuesday
Ran for an hour. Good to get out, but getting out of running shape.
Wed.
20 minute tempobursts. Burst 5 seconds every minute. This is a good warm up. Then did 2x5 minute zone 5 at Story Hill, 2x5 minute tabata on for 40 sec. and off for 20 sec., and then 2x5 minute tabata on for 20 and off for 10. Good workout.
Thurs.
2hours total
2x20 minutes sweet spot. These are getting hard since it keeps getting darker earlier. I think I ended up going to MuleX course and riding for the extra hour.
Friday
Off
Sat.
MuleX. Rich did a great job with this race and thankfully I didn't have to do a ton of work and could race. It was fun and I won. Megan was there and she was on my tail for a while. She is super strong and is going to race the elite race at Nationals. If she can do it so can I ?
Sun.
Was supposed to do a fun ride but I blew it off. Figure I should not overstress myself right now about training and keep this fun. Besides Erik and I were tired from the festivities the day before. Went to hotsprings, made a good dinner, and watched a movie.
Got a massage with Matt Parks. He is really good. Want to start scheduling a twice monthly appointment with him.
Tuesday
Ran for an hour. Good to get out, but getting out of running shape.
Wed.
20 minute tempobursts. Burst 5 seconds every minute. This is a good warm up. Then did 2x5 minute zone 5 at Story Hill, 2x5 minute tabata on for 40 sec. and off for 20 sec., and then 2x5 minute tabata on for 20 and off for 10. Good workout.
Thurs.
2hours total
2x20 minutes sweet spot. These are getting hard since it keeps getting darker earlier. I think I ended up going to MuleX course and riding for the extra hour.
Friday
Off
Sat.
MuleX. Rich did a great job with this race and thankfully I didn't have to do a ton of work and could race. It was fun and I won. Megan was there and she was on my tail for a while. She is super strong and is going to race the elite race at Nationals. If she can do it so can I ?
Sun.
Was supposed to do a fun ride but I blew it off. Figure I should not overstress myself right now about training and keep this fun. Besides Erik and I were tired from the festivities the day before. Went to hotsprings, made a good dinner, and watched a movie.
Week of 10-17. The week after Rolling Thunder
Monday
Worked on swim at Masters swim with Jordan. He says it is getting better. Starting to really feel like I have been losing swimming fitness and need to get back into it.
Tues.
CP sprints. Start in a low gear and spin up for about 10 seconds. Do this every 2 minutes. Did these 15 times. Went to the 100 acre park and ran up the hill. Rode down the hill and over the barriers 10x. Trying to work on skills and break myself of the pre mount trot.
Wed.
Hardest workout so far. The hour of power. 2 minutes up a steep hill and then made a loop back down. After 10 minutes I was already ready to be done. Went round and round with Lisa and John for an hour. Besides being really hard the setting was beautiful. I kept thinking a bear was going to come out of the trees. Watched the sunset on one of the rides down.
Thurs.
Was supposed to do 3x20 minute sweet spot. Only got to two. Really tired from yesterday. Also trying to push a bigger gear.
Friday
off
Sat.
Race at Woodland Park in Kalispell. Was tired and didn't get into the race. Lindsy kicked my arse.
Sun.
Race at Herron Park. Love the course. Love hills. Felt really strong and won the race. Didn't have a lot of competition though. A girl Ingrid from Missoula did give some intimidation at the start when she lined up next to me. I think Sat. was kind of an opener day for today. Being off the day before racing makes me a little stiff. Need a good warmup.
Worked on swim at Masters swim with Jordan. He says it is getting better. Starting to really feel like I have been losing swimming fitness and need to get back into it.
Tues.
CP sprints. Start in a low gear and spin up for about 10 seconds. Do this every 2 minutes. Did these 15 times. Went to the 100 acre park and ran up the hill. Rode down the hill and over the barriers 10x. Trying to work on skills and break myself of the pre mount trot.
Wed.
Hardest workout so far. The hour of power. 2 minutes up a steep hill and then made a loop back down. After 10 minutes I was already ready to be done. Went round and round with Lisa and John for an hour. Besides being really hard the setting was beautiful. I kept thinking a bear was going to come out of the trees. Watched the sunset on one of the rides down.
Thurs.
Was supposed to do 3x20 minute sweet spot. Only got to two. Really tired from yesterday. Also trying to push a bigger gear.
Friday
off
Sat.
Race at Woodland Park in Kalispell. Was tired and didn't get into the race. Lindsy kicked my arse.
Sun.
Race at Herron Park. Love the course. Love hills. Felt really strong and won the race. Didn't have a lot of competition though. A girl Ingrid from Missoula did give some intimidation at the start when she lined up next to me. I think Sat. was kind of an opener day for today. Being off the day before racing makes me a little stiff. Need a good warmup.
10/18/2010
Week of 10-10 Rest Week
This is an easy week leading into Rolling Thunder
Monday
Master's swim. Jordan worked with me on my stroke again. I think it is getting better. Hopefully will help later next year.
Tuesday
Went to practice. Worked on getting out of my bad habits of remounting I developed over the weekend. I developed a little sissy step thing and was probably losing a second every time. I could have caught Lindsy. Also played running game and the foot down game. Practice in Bozeman is doing us all good
Wed.
1x20 minute out of saddle every minute for 5 second sprint. This was hard.
3x5 minute zone 5. The first one I got farther by 10 seconds at least. This really bugs me.
3x5 minute tabata on grass. Concentrated on pulling out of the corners in a hard gear. Seemed to be faster than shifting up.
Thursday
Off- Went to Rec and Parks meetig. Erik glued my new tires for me. Psyched for these new wheels.
Friday
Warm up
10 minutes of zone 3
3-4 minutes of zone 4
3x1 minute all out up a hill
5 10 second start sprints
Felt really strong. One minute sprints don't hurt as bad as they did the first week.
Sat.
Race
Not feeling good going into race. Felt like I was getting sick. Layed in the car for about an hour before Eriks race. Kept eating and drinking. Felt better after getting on the bike after Eriks race. The big wall of a hill was really scary. Cut my leg up practicing. Finally had a couple of good runs up it, but still pretty terrified. I was kind of having a panic attack before the start.
Start was good, but also didnt' really want to be in the front. Slowed down a bit and Jenny Gaertner crashed hard on the asphault. Stayed on Lindsy and Lisas tails until the first downhill and then we all broke up. Felt really good throughout the race. Could hammer hard on the fast sections and felt technically proficient on the other parts. Was gaining on Lindsy and then crashed on the hill with 3 laps to go. It took another lap to feel better again and try not to get passed by Anna. Finished 4th.
In general I feel pretty solid. Can hold a pace and don't slow down. Now just need to keep getting that pace faster. Want to work on lines through tight sections to keep up speed.
Sun.
Pretty tired and sore. Rode with Erik, Anna, and Jared in the Rattlesnake for 1.5 and then had breakfast.
Monday
Master's swim. Jordan worked with me on my stroke again. I think it is getting better. Hopefully will help later next year.
Tuesday
Went to practice. Worked on getting out of my bad habits of remounting I developed over the weekend. I developed a little sissy step thing and was probably losing a second every time. I could have caught Lindsy. Also played running game and the foot down game. Practice in Bozeman is doing us all good
Wed.
1x20 minute out of saddle every minute for 5 second sprint. This was hard.
3x5 minute zone 5. The first one I got farther by 10 seconds at least. This really bugs me.
3x5 minute tabata on grass. Concentrated on pulling out of the corners in a hard gear. Seemed to be faster than shifting up.
Thursday
Off- Went to Rec and Parks meetig. Erik glued my new tires for me. Psyched for these new wheels.
Friday
Warm up
10 minutes of zone 3
3-4 minutes of zone 4
3x1 minute all out up a hill
5 10 second start sprints
Felt really strong. One minute sprints don't hurt as bad as they did the first week.
Sat.
Race
Not feeling good going into race. Felt like I was getting sick. Layed in the car for about an hour before Eriks race. Kept eating and drinking. Felt better after getting on the bike after Eriks race. The big wall of a hill was really scary. Cut my leg up practicing. Finally had a couple of good runs up it, but still pretty terrified. I was kind of having a panic attack before the start.
Start was good, but also didnt' really want to be in the front. Slowed down a bit and Jenny Gaertner crashed hard on the asphault. Stayed on Lindsy and Lisas tails until the first downhill and then we all broke up. Felt really good throughout the race. Could hammer hard on the fast sections and felt technically proficient on the other parts. Was gaining on Lindsy and then crashed on the hill with 3 laps to go. It took another lap to feel better again and try not to get passed by Anna. Finished 4th.
In general I feel pretty solid. Can hold a pace and don't slow down. Now just need to keep getting that pace faster. Want to work on lines through tight sections to keep up speed.
Sun.
Pretty tired and sore. Rode with Erik, Anna, and Jared in the Rattlesnake for 1.5 and then had breakfast.
10/10/2010
Week of 10-3-10
Went to Victor for the first and second to race at Moosecross. I wasn't so happy with my performance. Went out way to hard and had to recover for a lap and a half. Then got back into it. Just wasn't feeling and and Sunday my legs were tired. It was a tiring and not very restful weekend. My training hasn't done a lot of short hard efforts yet so hopefully I will feel better in the weeks to come.
Monday
Went to pool and swam with Masters swim for about ~45 min. Lots of people in lane. About 6 and not very friendly. Where was Tony? I like swimming with him.
Tuesday
Another easy day. Went to practice and worked on barriers and bunny hopping. Crashed because I coudn't get out of my pedal and knees got all bruised up. My legs are all bruised up. Started taking iron and calcium supplements too.
Wed.
Warm up
4x5 min. zone 5 efforts at Story Hill. Want to keep doing these with Lisa. She has a power tap and I like the numbers. Hmm maybe a power tap is on deck.
4x5 min tabata intervals on the grass. Slowed down to go around trees in the park. These were great. Much more effective than on the road.
Thursday
Legs tired.
2x20 minute zone 3 in a heavy gear. Cadend 75-80.
Stopped at parents house and had a piece of chocolate cake. I was getting very hungry. Dads cake is awesome.
Friday
Off- rested up for the weekend.
Sat.
Race- Felt good. Practiced drafting. Caught up to Lindsy Campbell getting a couple of drafts from some of the guys. Went through the sand good!!!
Sun.
Race- Felt even better. Did really well in the sand. And kept hammering on the flats. Those tabata intervals are paying off. Recovery was fast after a hard effort. Much better than last weekend
Monday
Went to pool and swam with Masters swim for about ~45 min. Lots of people in lane. About 6 and not very friendly. Where was Tony? I like swimming with him.
Tuesday
Another easy day. Went to practice and worked on barriers and bunny hopping. Crashed because I coudn't get out of my pedal and knees got all bruised up. My legs are all bruised up. Started taking iron and calcium supplements too.
Wed.
Warm up
4x5 min. zone 5 efforts at Story Hill. Want to keep doing these with Lisa. She has a power tap and I like the numbers. Hmm maybe a power tap is on deck.
4x5 min tabata intervals on the grass. Slowed down to go around trees in the park. These were great. Much more effective than on the road.
Thursday
Legs tired.
2x20 minute zone 3 in a heavy gear. Cadend 75-80.
Stopped at parents house and had a piece of chocolate cake. I was getting very hungry. Dads cake is awesome.
Friday
Off- rested up for the weekend.
Sat.
Race- Felt good. Practiced drafting. Caught up to Lindsy Campbell getting a couple of drafts from some of the guys. Went through the sand good!!!
Sun.
Race- Felt even better. Did really well in the sand. And kept hammering on the flats. Those tabata intervals are paying off. Recovery was fast after a hard effort. Much better than last weekend
9/29/2010
Week of 9-27-10
Monday: Rest day. Rode to and from work and went to pool after work. Need to start swimming again. Didn't do too much. Some drills. My right are is not as efficient as my left. I think I get slipping in it. Practiced flip turns. Swam about 30 minutes total.
Tuesday
Ran at lunch for 3o minutes. Was doing 10x10sec uphill sprints and pulled my right groin on sprint 5. Didn't do anymore and ran back to the gym to go back to work.
Went to Tuesday night practice. Worked on skills for 30 minutes. My groin was pretty sore. Then went and did 6x1minute zone 6 intervals. Did 3 at Peets Hill up one of the trails. After the 3rd one my quads wouldn't be able to handle any more so did next 3 on more gradual uphill. Pretty sore and tired on Wed. rode to work at a snails pace.
Tuesday
Ran at lunch for 3o minutes. Was doing 10x10sec uphill sprints and pulled my right groin on sprint 5. Didn't do anymore and ran back to the gym to go back to work.
Went to Tuesday night practice. Worked on skills for 30 minutes. My groin was pretty sore. Then went and did 6x1minute zone 6 intervals. Did 3 at Peets Hill up one of the trails. After the 3rd one my quads wouldn't be able to handle any more so did next 3 on more gradual uphill. Pretty sore and tired on Wed. rode to work at a snails pace.
9/22/2010
Week of 9-20-10
Monday
Another off day. Thank goodness I am still sooo tired. Went to yoga and got in a good workout. Lots of core, which I feel like I have been missing. The balance was good. My left hip is bugging me and in the poses we did I could really feel the stretching of that area. Felt better afterwards but still tired. Skipped PQ call with Michelle and opted for dinner with Erik instead.
Tuesday
Feeling much better today. Went to bed early last night.
Ran at lunch ~25 minutes. 8x10 sec high knees at Cooper Park and then ran back to work
Went to the Tues. night practice. Practiced jumping on and off and then went over the barriers a bunch. Tried to stay focused and practice instead of socialize. Went and did the rest of the workout. 2x10min. CP sprints. Love these!!! Figured them out today. Got the right gear to start in. I think before I was starting out way overgeared and never got up to spinning fast. This time I really think I got going fast. Tried a couple on trails, very fun. Almost sliding out on corners, but not. Really like the tires on my bike, but Erik is going to build me a tubular setup. Also, went up the hill at the 100 acre park a couple of times. It wasn't a fluke that I managed it the other day. Rode it twice!!!
Wednesday
Yucky day out. Windy, cloudy and cold. Was not too motivated to get out on the bike, but like usual once I was out it was really nice. Went to Story Hill. Did 4x5min zone 5 intervals on the single track trail. Really like the trail. Easier for me to keep going hard, mostly because I have to to get up the hills. Then did 2x5 min. 20 sec. on and 10 sec. off. The first one got cut short because of a street light. The 2nd one was hard. Next time I need to ride out to Sourdough or 3rd or Fallon to do them. Somewhere uninterupted. Came home and worked on core for about 20 minutes. Still sore from yoga. Also, I think I am sore from practicing skills the other day. Forearms are really sore. Need to get new pedals on bike and take water bottle holder off and practice some run ups before this weekend. Race on Sunday. Yeah!! Also, I upgraded so I will be racing as a 3.
Thursday
Rode the trails over to Story Hill. Did 2x10 min. threshold efforts and then went over to Peets Hill and did the 3rd. My legs were pretty sore, but felt okay on the efforts. Rode trails home. Total time 1.5-2 hours. Also, went home and ran with dogs at lunch. Kia is getting old and it is hard to run with her. She is getting slow. Was out for 30 minutes, but probably ran only about 20.
Friday
Off!! Getting a massage. My right shoulderblade is still hurting and my left hip is tight. Hopefully she can work some of that out.
Sat.
20 minute microbursts. Did this up Fallon. 3x1minute zone 6. 5x10sec start sprints. Rode home. About 1.5hrs. Race tomorrow.
Sunday
Copper Mtn race. Now a cat 3 so raced with the fast ladies. Once I learned Anna wasn't racing my anxiety went away. I should have more confidence, but know Linsdy and Lisa are faster than me. The day was hot and windy. My mouth was so dry at the end of the race and I was coughing pretty bad. The race was very hard. Started really fast. Could keep track of Lindsy and in the end she never increased her gap on me. Hated the sand pit!! Good day, except realize I hate cross racing at about lap 4.
Another off day. Thank goodness I am still sooo tired. Went to yoga and got in a good workout. Lots of core, which I feel like I have been missing. The balance was good. My left hip is bugging me and in the poses we did I could really feel the stretching of that area. Felt better afterwards but still tired. Skipped PQ call with Michelle and opted for dinner with Erik instead.
Tuesday
Feeling much better today. Went to bed early last night.
Ran at lunch ~25 minutes. 8x10 sec high knees at Cooper Park and then ran back to work
Went to the Tues. night practice. Practiced jumping on and off and then went over the barriers a bunch. Tried to stay focused and practice instead of socialize. Went and did the rest of the workout. 2x10min. CP sprints. Love these!!! Figured them out today. Got the right gear to start in. I think before I was starting out way overgeared and never got up to spinning fast. This time I really think I got going fast. Tried a couple on trails, very fun. Almost sliding out on corners, but not. Really like the tires on my bike, but Erik is going to build me a tubular setup. Also, went up the hill at the 100 acre park a couple of times. It wasn't a fluke that I managed it the other day. Rode it twice!!!
Wednesday
Yucky day out. Windy, cloudy and cold. Was not too motivated to get out on the bike, but like usual once I was out it was really nice. Went to Story Hill. Did 4x5min zone 5 intervals on the single track trail. Really like the trail. Easier for me to keep going hard, mostly because I have to to get up the hills. Then did 2x5 min. 20 sec. on and 10 sec. off. The first one got cut short because of a street light. The 2nd one was hard. Next time I need to ride out to Sourdough or 3rd or Fallon to do them. Somewhere uninterupted. Came home and worked on core for about 20 minutes. Still sore from yoga. Also, I think I am sore from practicing skills the other day. Forearms are really sore. Need to get new pedals on bike and take water bottle holder off and practice some run ups before this weekend. Race on Sunday. Yeah!! Also, I upgraded so I will be racing as a 3.
Thursday
Rode the trails over to Story Hill. Did 2x10 min. threshold efforts and then went over to Peets Hill and did the 3rd. My legs were pretty sore, but felt okay on the efforts. Rode trails home. Total time 1.5-2 hours. Also, went home and ran with dogs at lunch. Kia is getting old and it is hard to run with her. She is getting slow. Was out for 30 minutes, but probably ran only about 20.
Friday
Off!! Getting a massage. My right shoulderblade is still hurting and my left hip is tight. Hopefully she can work some of that out.
Sat.
20 minute microbursts. Did this up Fallon. 3x1minute zone 6. 5x10sec start sprints. Rode home. About 1.5hrs. Race tomorrow.
Sunday
Copper Mtn race. Now a cat 3 so raced with the fast ladies. Once I learned Anna wasn't racing my anxiety went away. I should have more confidence, but know Linsdy and Lisa are faster than me. The day was hot and windy. My mouth was so dry at the end of the race and I was coughing pretty bad. The race was very hard. Started really fast. Could keep track of Lindsy and in the end she never increased her gap on me. Hated the sand pit!! Good day, except realize I hate cross racing at about lap 4.
9/20/2010
Week of 9-5-10 through 9-19-10
Will start this blog with Sat. Sept. 4th
Rode 8 Hours of Labor with Anna as my partner. We each rode 1 lap and switched. Rode each lap at race pace, except for 1 where I saw a coyote and then was distracted looking for animals for the rest of the lap. We came in 1 min. and 30sec. short of getting in another lap for the race. I have never ridden my mt bike that far and so rode it anyway. We got 3rd overall as a team and Erik and Jared got 2nd. Homestake is a great place and we had fun drinking the keg that evening.
Sunday Sept 5th
Rode 1:30 on some trails around Homestake with Bill, Christy, Erik, and Sten. It started out raining but got nice. Really felt good going downhill fast on my mt bike. Also, felt good going uphill. Ended the day in the Jefferson hotsprings.
Sept. 6
Off-legs were pretty tired.
Sept. 7
Rode out to Bridger Canyon for the RR to volunteer. Did 3 10x10 CP sprints. Rode about an hour total. Ran at lunch and did 6 10 sec. uphill sprints. Ran 30 minutes total. Frustrating day. Too many errands not enough biking.
Sept. 8
Braved the rain and did 4x10 minute threshold intervals. Rode for about 2.5 hours. 3 on Story Hill. One on Peets Hill.
Sept. 9
In Missoula for a PQ thing. Day off
Sept. 10
Rode the Rattlesnake with Lisa and Anna. 2x20 minute sweet spot efforts. 6 foot down start sprints. Rode for 2.5 hours.
Sept. 11
Rode in Missoula with Lisa, Anna, and Lindsy Campbell. Went all over. Up Pattee and then over the interstate etc. Lots of zone 3 efforts and lots of fun technical downhill. Anna and Lisa bothed kicked my butt. A little nervous about racing!
Sept. 12
Travel to Boston and Woods Hole
Sept. 13
Run 30 minutes. 8x10 sec. high knees. No hills around
Sept. 14
Run about 1:40. Did 3x 10 min. threshold efforts.
Sept. 15
Swam in the ocean. Awesome!!!
Sept. 16
Travel home
Sept. 17
Sooo tired. Skipped todays workout.
Sept. 18th
Was supposed to be short ride. 1.5-2 hours. Did 5 min. blowout. 3x10 min. 15sec on 15sec off. and then a 20 min. z3 effort with an out of saddle sprint every 2 minutes. Rode up Gooch Hill, then Hyalite, up Moser over to Bozeman Creek. Came down trail at Bozeman Creek and rode home. Ended up takin almost 5 hours. Not sure why. We only stopped a couple of times to meet with Rich, and to eat.
Sept. 19th.
Sooo tired again. Only rode to store for groceries. Feel like I am getting sick. Have had a very busy couple of weeks.
Rode 8 Hours of Labor with Anna as my partner. We each rode 1 lap and switched. Rode each lap at race pace, except for 1 where I saw a coyote and then was distracted looking for animals for the rest of the lap. We came in 1 min. and 30sec. short of getting in another lap for the race. I have never ridden my mt bike that far and so rode it anyway. We got 3rd overall as a team and Erik and Jared got 2nd. Homestake is a great place and we had fun drinking the keg that evening.
Sunday Sept 5th
Rode 1:30 on some trails around Homestake with Bill, Christy, Erik, and Sten. It started out raining but got nice. Really felt good going downhill fast on my mt bike. Also, felt good going uphill. Ended the day in the Jefferson hotsprings.
Sept. 6
Off-legs were pretty tired.
Sept. 7
Rode out to Bridger Canyon for the RR to volunteer. Did 3 10x10 CP sprints. Rode about an hour total. Ran at lunch and did 6 10 sec. uphill sprints. Ran 30 minutes total. Frustrating day. Too many errands not enough biking.
Sept. 8
Braved the rain and did 4x10 minute threshold intervals. Rode for about 2.5 hours. 3 on Story Hill. One on Peets Hill.
Sept. 9
In Missoula for a PQ thing. Day off
Sept. 10
Rode the Rattlesnake with Lisa and Anna. 2x20 minute sweet spot efforts. 6 foot down start sprints. Rode for 2.5 hours.
Sept. 11
Rode in Missoula with Lisa, Anna, and Lindsy Campbell. Went all over. Up Pattee and then over the interstate etc. Lots of zone 3 efforts and lots of fun technical downhill. Anna and Lisa bothed kicked my butt. A little nervous about racing!
Sept. 12
Travel to Boston and Woods Hole
Sept. 13
Run 30 minutes. 8x10 sec. high knees. No hills around
Sept. 14
Run about 1:40. Did 3x 10 min. threshold efforts.
Sept. 15
Swam in the ocean. Awesome!!!
Sept. 16
Travel home
Sept. 17
Sooo tired. Skipped todays workout.
Sept. 18th
Was supposed to be short ride. 1.5-2 hours. Did 5 min. blowout. 3x10 min. 15sec on 15sec off. and then a 20 min. z3 effort with an out of saddle sprint every 2 minutes. Rode up Gooch Hill, then Hyalite, up Moser over to Bozeman Creek. Came down trail at Bozeman Creek and rode home. Ended up takin almost 5 hours. Not sure why. We only stopped a couple of times to meet with Rich, and to eat.
Sept. 19th.
Sooo tired again. Only rode to store for groceries. Feel like I am getting sick. Have had a very busy couple of weeks.
9/01/2010
Week of Aug 29
Sunday
Rode for 3:30 with Jared, Erik, Lisa, Anna, and John. Good ride on dirt and trails on our cross bikes. Got stuck in some very bad mud for about 20 minutes.
Monday
Did the kids ride. Spun for about 30 minutes
Tuesday
Ran for 30 minutes 6x10 second high knees
Raced the crit. Got dropped right off the bat. I hate crits. Am determined to someday at least stay with a group for a little while. As I rode around in circles I kept trying to latch on to wheels and follow them fast around the corners. Rode at least 50% of the time with somebody.
Rode for 3:30 with Jared, Erik, Lisa, Anna, and John. Good ride on dirt and trails on our cross bikes. Got stuck in some very bad mud for about 20 minutes.
Monday
Did the kids ride. Spun for about 30 minutes
Tuesday
Ran for 30 minutes 6x10 second high knees
Raced the crit. Got dropped right off the bat. I hate crits. Am determined to someday at least stay with a group for a little while. As I rode around in circles I kept trying to latch on to wheels and follow them fast around the corners. Rode at least 50% of the time with somebody.
8-28-10
LCCP!!! Everything went well except that we only had 30 racers. I was hoping for 70. Ended up racing at the last minute. It was probably a good thing since I had two or more hours to do. Fun race. Bad first lap on the downhill. I think I got better on the second lap. Rode hard on the uphill. You can't really ride easy. Got a Mule trophy!!!
8-26-10
Had a great ride!!! Went from town on my mtb and rode up Bozeman Creek and over to Leverich with a side trip towards Wild Horse Junction. Checkout out the race site which was filled with branches and then rode down Leverich. The worst downhill I have ever done. Remember to bend arms and legs!!! Then rode home. It was a beautiful night. People were out at the park. Our one good day of summer.
Total time 3:30
At least one hour of zone 3 the rest zone 2
Total time 3:30
At least one hour of zone 3 the rest zone 2
8/26/2010
8-25-10
Coach John prescribed 3x20 minute sweet spot efforts and 3 hours of total riding. I went out at lunch to get in the first 2. Had to be back to work by 1pm for an experiment and had to race back from Hyalite Canyon. Felt pretty beat for the rest of the day. Went out again when I got home to do the last one. My bike fit is awful and I finally decided to change the handlebar position. Only got in a mile or so on the new position, so will see. My neck and back weren't so cramped up though. The 20 minute efforts were much easier (mentally) than having to ride around in zone 2. Was a little short on the 3 hours because we had a meeting for LCCP.
8/25/2010
8-24-10
Did a short run around the neighborhood and through the trees by the creek. After 10 minutes I stopped to do some active stretching. My quads, hamstring, and hips are super tight and the beginning of the run is usually pretty uncomfortable. Did 3x10 seconds of high knees. This was harder than I thought it would be.
Total time 25 minutes, zone 2-3
Followed run with a bike. On the bike I did some spin ups. One thing I need to work on is my cadence. I am much more comfortable at 75rpm than 100. Also, Erik made me some tubeless tires. It was great. The low air pressure allowed me to ride over bumpy trail and roads like it was smooth. I also felt a had good grip cornerning. I have new tires so maybe that is part of it also. I also did 6 10 second sprints with a long recovery. I think in races I just need to be calm and get my foot in the pedal without to much anxiety. Each sprint I always found the pedal. I need to trust myself. Also, my bike hasn't been ridden by me for a while and a few people have borrowed it. I think the fit is awful right now. My upper back and neck painfully cramped up during and after the ride.
Total time 1:30 Mostly zone 2
Total time 25 minutes, zone 2-3
Followed run with a bike. On the bike I did some spin ups. One thing I need to work on is my cadence. I am much more comfortable at 75rpm than 100. Also, Erik made me some tubeless tires. It was great. The low air pressure allowed me to ride over bumpy trail and roads like it was smooth. I also felt a had good grip cornerning. I have new tires so maybe that is part of it also. I also did 6 10 second sprints with a long recovery. I think in races I just need to be calm and get my foot in the pedal without to much anxiety. Each sprint I always found the pedal. I need to trust myself. Also, my bike hasn't been ridden by me for a while and a few people have borrowed it. I think the fit is awful right now. My upper back and neck painfully cramped up during and after the ride.
Total time 1:30 Mostly zone 2
8/24/2010
Monday 8-23-10
Easy recovery day. Rode to and from work. Then took the bike and a backpack to Michaels and Target to purchase some items for LCCP. The ride home was a little uncomfortable. The backpack was bulky and heavy. Motivation to lose 5 lbs. Tomorrow is the real start date of my cyclocross season. It was nice to have the first day be easy.
8/23/2010
Weekend Fun!!!
Now that triathlon training is over for the time being I was able to get up into the mountains for some fun biking. I have been wanting to mt bike and enjoy the mountain trails for weeks now, but just haven't had the time.
Sat. - Erik took me on a loop south of town that he has ridden a couple of times. I was excited about the elk herd and the coyote. We didn't see either. 32 miles later I was pretty tired.
Sun.- The weather cooled off and it was raining off and on but we decided the Bangtail Divide would be fun. It was a blast. About 25 miles of single track with great views of the Bridgers, Crazies, and Castle mtns. Can't beat that for a Sunday. We were a little creeped out by all the law enforcement up there. We didn't get kidnapped though and made it home for pizza and beer.
Now it is time again to buckle down and start training for cyclocross. Coach John I am ready!!
Sat. - Erik took me on a loop south of town that he has ridden a couple of times. I was excited about the elk herd and the coyote. We didn't see either. 32 miles later I was pretty tired.
Sun.- The weather cooled off and it was raining off and on but we decided the Bangtail Divide would be fun. It was a blast. About 25 miles of single track with great views of the Bridgers, Crazies, and Castle mtns. Can't beat that for a Sunday. We were a little creeped out by all the law enforcement up there. We didn't get kidnapped though and made it home for pizza and beer.
Now it is time again to buckle down and start training for cyclocross. Coach John I am ready!!
8/17/2010
Lake Stevens 70.3 Report
Lake Stevens was really a great race. There was 1 transition area and there were about 1,000 less people than Boise. Erik and I drove over on Friday and spent Saturday preparing for the race and touring Boeing field. It was pretty cool, we saw the 787, a carbon composite plane being built. I did a bike and run in the morning and felt great. Totally excited for the race and plenty nervous. We took the bike over to the transition area on Sat. and drove the course. It was shady with lots of uphill and some super steed downhill. Perfect for me and Georgie!! I didn't check out the run which might of come in helpful but more on that later. We had some dinner and I settled into our King hotel room bed to rest for the evening with the alarm set at 4:15 I had an early start.
Race morning, I had a hard time getting down much breakfast. Probably should have planned to have some energy bars on hand. The race start was nice, cool and everybody seemed pretty collected. I saw Art who was psyched and Aubrey who. I also did a little gape out at the pros and their gear. The swim start was easy, I didn't get run over by anybody and I found the cord underwater pretty quickly. I just settled in and swam. Tried to focus on keeping my eyes pointed down and my body turning to maximize glide. I came out about 2 minutes faster than other races!! I was happy.
Jumped on the bike and settled in quickly. The climbing was fun and I kept getting paced by or was pacing a Scott Plasma. I passed a lot of people in my age group who were faster swimmers. Even got going 50+mph on a downhill. I have never gone that fast before. At one point I was in the zone. Just pedalling and pedalling. My bottle however, had 3hours worth of calories in it and I didn't drink all of it. Maybe had an hours worth in the end. This I think was the beginning of the end.
For the run I had prepared a Perpeteum bottle with 2 hours of calories and my goal was not to stop at the aid stations, but grab water on the go. In actuality though, on the run I just lost it. I felt like I was anemic with lack of energy just emminating from my core. After one lap I realized I had to do something or this race was going to get very painful. I was covered in a layer of salt which doesn't usually happen so tried eating gels at the aid station to replenish a potential electrolyte imbalance/depletion. It really seemed to work. I started feeling better and my feet would go around a little faster. The last couple of miles felt better but I was still pretty bummed. If I had eaten more and had some endurolytes I think I could have taken 10 minutes off my overall time in the run.
In the end it was a good race with a disappointing finish. I learned a lot though. The next race will be on the new Cannondale Slice which I am very excited about.
Race morning, I had a hard time getting down much breakfast. Probably should have planned to have some energy bars on hand. The race start was nice, cool and everybody seemed pretty collected. I saw Art who was psyched and Aubrey who. I also did a little gape out at the pros and their gear. The swim start was easy, I didn't get run over by anybody and I found the cord underwater pretty quickly. I just settled in and swam. Tried to focus on keeping my eyes pointed down and my body turning to maximize glide. I came out about 2 minutes faster than other races!! I was happy.
Jumped on the bike and settled in quickly. The climbing was fun and I kept getting paced by or was pacing a Scott Plasma. I passed a lot of people in my age group who were faster swimmers. Even got going 50+mph on a downhill. I have never gone that fast before. At one point I was in the zone. Just pedalling and pedalling. My bottle however, had 3hours worth of calories in it and I didn't drink all of it. Maybe had an hours worth in the end. This I think was the beginning of the end.
For the run I had prepared a Perpeteum bottle with 2 hours of calories and my goal was not to stop at the aid stations, but grab water on the go. In actuality though, on the run I just lost it. I felt like I was anemic with lack of energy just emminating from my core. After one lap I realized I had to do something or this race was going to get very painful. I was covered in a layer of salt which doesn't usually happen so tried eating gels at the aid station to replenish a potential electrolyte imbalance/depletion. It really seemed to work. I started feeling better and my feet would go around a little faster. The last couple of miles felt better but I was still pretty bummed. If I had eaten more and had some endurolytes I think I could have taken 10 minutes off my overall time in the run.
In the end it was a good race with a disappointing finish. I learned a lot though. The next race will be on the new Cannondale Slice which I am very excited about.
8/01/2010
Not much posting since Boise
In general after Boise I took about two weeks to recuperate before getting back into training for Lake Stevens 70.3. I honestly felt pretty good right after the race. Not sure if that means I should have worked harder? I went to DC for work and took Erik. We spent lots of time walking around looking at Memorials and visiting with Jaimee and William. I got a couple of runs in on the hotel treadmill and worked with the weights and core one day. The following week I started to get back into doing some bike intervals and spent the weekend in CdA getting inspired by all the the Bozeman Tritons racing and doing so well and Linsey Corbin winning. I started a build week the following week.
Build week 1- can't remember exactly what the week consisted of, but it was 4th of July weekend and we went to Wieboux to visit Gabe. He isn't very motivated so that was a little frusturating. On Saturday we did the 30 mile loop on bikes through Theodore Roosevelt Park ( I tried to go up and down some extra hills) and on Sunday I did a two hour run outside of town.
Build week 2 and 3- Can't remember exactly what I did. I had a lot of thought into it though. I did track workouts followed by Masters swims on Tuesdays. One weekend I raced the whole Tour de Bozeman and one weekend I did a double brick (3 hrs total with about 50 minute bike intervals and 20 minute run intervals with a 10 min. warmup) . The double brick wiped me out. The next day all I could do was a swim and then a nap.
Build week 4 rest week- At the end of this week I raced xterra. I tried to get in 2-3 of each swim, bike, run. I just kept them shorter.
Peak Week 1- Hard effort every 72-96 hours - Raced on Tuesday with Erik in the TTT. I was tired for the rest of the week. Did a couple of easy runs. On Friday got out on the bike for 3:30 and went up Jackson Cr. to do lots of climbing. Saturday I got in a 40 min. easy run and went up to watch the Mules finish the Butte 50 and 100. Sunday I did a 1:30 tempo run up S. Cottonwood and back.
Peak Week 2- (am really trying to focus on resting the next two weeks, don't think I rested enough for Boise)
Monday- short easy swim in pond and transition practice to the bike. Then did the WMSR Prologue time trial. 5 miles. Tried to keep it above 22mph. This is a potential goal pace of mine, but it was pretty hard. My legs felt like they were going to fall off. I think that run yesterday was harder than I thought.
Tuesday- easy run followed by easy bike. I rode the bike with the trailer to the grocery store. There was a monsterous headwind.
Wed. - 30 minute tempo swim in pond
Thursday- Ride with a few steep hills and then a 10 minute tempo run
Friday-off-rode around town. Ordered the Cannondale Slice!!!
Sat. Ran the Sweet Pea 5k. Haven't tun a 5k in a long time. My time was 21:54. I will take that. Had a little confidence burst when I decided to pass this girl at the end and thought she was going to blow up with her breathing and I felt totally great. She was this girl that bought a bunch of stuff at the last PQ party and is a Team Delphine girl. Funny.
Build week 1- can't remember exactly what the week consisted of, but it was 4th of July weekend and we went to Wieboux to visit Gabe. He isn't very motivated so that was a little frusturating. On Saturday we did the 30 mile loop on bikes through Theodore Roosevelt Park ( I tried to go up and down some extra hills) and on Sunday I did a two hour run outside of town.
Build week 2 and 3- Can't remember exactly what I did. I had a lot of thought into it though. I did track workouts followed by Masters swims on Tuesdays. One weekend I raced the whole Tour de Bozeman and one weekend I did a double brick (3 hrs total with about 50 minute bike intervals and 20 minute run intervals with a 10 min. warmup) . The double brick wiped me out. The next day all I could do was a swim and then a nap.
Build week 4 rest week- At the end of this week I raced xterra. I tried to get in 2-3 of each swim, bike, run. I just kept them shorter.
Peak Week 1- Hard effort every 72-96 hours - Raced on Tuesday with Erik in the TTT. I was tired for the rest of the week. Did a couple of easy runs. On Friday got out on the bike for 3:30 and went up Jackson Cr. to do lots of climbing. Saturday I got in a 40 min. easy run and went up to watch the Mules finish the Butte 50 and 100. Sunday I did a 1:30 tempo run up S. Cottonwood and back.
Peak Week 2- (am really trying to focus on resting the next two weeks, don't think I rested enough for Boise)
Monday- short easy swim in pond and transition practice to the bike. Then did the WMSR Prologue time trial. 5 miles. Tried to keep it above 22mph. This is a potential goal pace of mine, but it was pretty hard. My legs felt like they were going to fall off. I think that run yesterday was harder than I thought.
Tuesday- easy run followed by easy bike. I rode the bike with the trailer to the grocery store. There was a monsterous headwind.
Wed. - 30 minute tempo swim in pond
Thursday- Ride with a few steep hills and then a 10 minute tempo run
Friday-off-rode around town. Ordered the Cannondale Slice!!!
Sat. Ran the Sweet Pea 5k. Haven't tun a 5k in a long time. My time was 21:54. I will take that. Had a little confidence burst when I decided to pass this girl at the end and thought she was going to blow up with her breathing and I felt totally great. She was this girl that bought a bunch of stuff at the last PQ party and is a Team Delphine girl. Funny.
6/14/2010
Boise 70.3 race report
Okay, not sure how much I really liked that race. The 2pm start time makes for a long day. In addition to hanging out in the hot sun in the transition zone they shuffled us down to the race start at 1:45. The pros started at 2pm and since I was wave 10 we didn't start until 2:30. I was sweaty, my feet were hurting from standing on the hot asphault, and a very much felt over the race before we even started. Not a good way to be going into the next 5-5.5hours. The swim was okay. I really thought I was going to drown at one point when I was getting crawled over by somebody, but that got better. I also ate this peanut butter and jelly bar before the race and I felt like it was about to come up each stroke. Not sure if it was the wetsuit or what. At the end of the swim, I didn't have a good time (ughh) but I felt better than any other swim. Next time I have to go a little faster.
Then up the huge ramp on hot asphault with my feet burning to my bike. As we were waiting around for hours the wind had picked up (a lot). It was pretty awful. It was pretty much a headwind or strong crosswind for about 75% of the time. It was also difficult to ride with so many people. I would worry about drafting when people passed so I would slow down and then have to pass them again. Just hard to settle into a groove. In town I thought the wind would get better, but no, the course was this elevated road with no protection. I definitely faded in the last 10 miles of the ride. I have never been so happy to be off my trusty stead. Georgie and I did not really get along on that bike ride. We might have to work on some fit and give him a new look with a new saddle. (Can I please just get the Cannondale Slice, Private Quarters parties, anybody, everybody?)
The transition was this huge chute and lots more running on my burned feet on asphault. There was a volunteer at my bike though helping me get out my stuff and he packed up all my bike stuff for me. It was pretty awesome. Thank you dude!!! The run was pretty good. Flat, out of the wind, and in the shade. Lots of support with great volunteers. It was 2 laps crossing paths with everybody else. The first couple of miles are always hard. You still have this huge feat in front of you and your legs are working themselves out. I started dedicating miles to people. Erik of course was first. Then the next person who popped into mind was Cory Hardy. A mile is a long time to dedicate to somebody, so after Cory I got distracted. I just kept my feet going and tried to have a quick turnover. I felt faster than I really was, but other than a little stomach upset (which always happens) and my asthma kicking in I felt great on the run. Maybe those track workouts really are working. The finish was pretty exhilirating. I have never done such a big triathlon and there were hundreds of people, a finish chute, and again more wonderful volunteers at the end.
After finding Erik, riding back to the hotel, a soak, and a shower, we headed out on the town for some food and beers with Andrew and Aubrey. It was late and we ended up in a bar full of very very drunk college kids shaking their booty. Pretty funny!!!
It is going to take a couple more days to be comfortable with my time. Not my fastest and not my slowest, but definitely not where I was hoping to be. Things to change. Bike fit, and get a water bottle I can drink from while staying aero. Start in the middle or back of my wave in the swim and work up instead of having people crawl all over me in the beginning. Drink and eat while still running. Don't waste time at aid stations. Get in a groove, wear a heart rate monitor, and stay strong for the whole bike.
Then up the huge ramp on hot asphault with my feet burning to my bike. As we were waiting around for hours the wind had picked up (a lot). It was pretty awful. It was pretty much a headwind or strong crosswind for about 75% of the time. It was also difficult to ride with so many people. I would worry about drafting when people passed so I would slow down and then have to pass them again. Just hard to settle into a groove. In town I thought the wind would get better, but no, the course was this elevated road with no protection. I definitely faded in the last 10 miles of the ride. I have never been so happy to be off my trusty stead. Georgie and I did not really get along on that bike ride. We might have to work on some fit and give him a new look with a new saddle. (Can I please just get the Cannondale Slice, Private Quarters parties, anybody, everybody?)
The transition was this huge chute and lots more running on my burned feet on asphault. There was a volunteer at my bike though helping me get out my stuff and he packed up all my bike stuff for me. It was pretty awesome. Thank you dude!!! The run was pretty good. Flat, out of the wind, and in the shade. Lots of support with great volunteers. It was 2 laps crossing paths with everybody else. The first couple of miles are always hard. You still have this huge feat in front of you and your legs are working themselves out. I started dedicating miles to people. Erik of course was first. Then the next person who popped into mind was Cory Hardy. A mile is a long time to dedicate to somebody, so after Cory I got distracted. I just kept my feet going and tried to have a quick turnover. I felt faster than I really was, but other than a little stomach upset (which always happens) and my asthma kicking in I felt great on the run. Maybe those track workouts really are working. The finish was pretty exhilirating. I have never done such a big triathlon and there were hundreds of people, a finish chute, and again more wonderful volunteers at the end.
After finding Erik, riding back to the hotel, a soak, and a shower, we headed out on the town for some food and beers with Andrew and Aubrey. It was late and we ended up in a bar full of very very drunk college kids shaking their booty. Pretty funny!!!
It is going to take a couple more days to be comfortable with my time. Not my fastest and not my slowest, but definitely not where I was hoping to be. Things to change. Bike fit, and get a water bottle I can drink from while staying aero. Start in the middle or back of my wave in the swim and work up instead of having people crawl all over me in the beginning. Drink and eat while still running. Don't waste time at aid stations. Get in a groove, wear a heart rate monitor, and stay strong for the whole bike.
6/04/2010
Peak Week
I am one week and two days out from racing at Boise!!! I really should be keeping better track of my training so that I can adjust it for the next race. Here is a go at the last couple of weeks.
Peak 1
I am starting to reduce my hours and do a race paced/imitation workout every 72-96 hours. Over the weekend I did a long ride (67 miles) with the GAS team. The ride wasn't particularly hard, but we did push it up the hills and I was pretty pooped at the end.
Mon. Swam and ran on the treadmill since it was raining. Ran pretty hard. Some 7:30 minute pace miles.
Tues. Tuesdnight Crit. I go dropped on the first lap, but rode hard the rest of the race. My legs were tired and I didn't have the get up and go. More recovery!!??
Wed. Swam
Thursday Went on the GAS ride. Got dropped in the first few minutes. Rode with Anna for the rest of the ride. Went and did circles on the crit course. Went home and did a 15 minute run. My legs were toast.
Fri. Drove to Spokane for the 24 hr race.
Sat. Biked very easy for 2.5-3hrs with Kodie
Sun. Ran very easy on the race course and took pictures. 2-3 hours.
Peak Week 2
Monday: Huge run. Started at M and over to Sypes. Down Sypes and over to the M on the road. Total time 2:30. Great hard run.
Tues. Easy swim
Wed. Easy spin on bike with Anna
Thursday: Race effort swim (2000m) in pool and quickly changed and got onto bike. Rode 1:30 up Triple Tree with lots of hills.
More to follow.... My plan is to take Friday and Sat. really easy. Then race at Cow Country on Sunday. I will follow the race with a swim in a lake up there. Haven't used my new wetsuit yet.
Then I will take Monday off and basically do some short hard efforts Tuesday and Wed. with Thursday completely off . Friday 30 min. bike and 15 min. run then rest. Then race day. Yeah!!
Peak 1
I am starting to reduce my hours and do a race paced/imitation workout every 72-96 hours. Over the weekend I did a long ride (67 miles) with the GAS team. The ride wasn't particularly hard, but we did push it up the hills and I was pretty pooped at the end.
Mon. Swam and ran on the treadmill since it was raining. Ran pretty hard. Some 7:30 minute pace miles.
Tues. Tuesdnight Crit. I go dropped on the first lap, but rode hard the rest of the race. My legs were tired and I didn't have the get up and go. More recovery!!??
Wed. Swam
Thursday Went on the GAS ride. Got dropped in the first few minutes. Rode with Anna for the rest of the ride. Went and did circles on the crit course. Went home and did a 15 minute run. My legs were toast.
Fri. Drove to Spokane for the 24 hr race.
Sat. Biked very easy for 2.5-3hrs with Kodie
Sun. Ran very easy on the race course and took pictures. 2-3 hours.
Peak Week 2
Monday: Huge run. Started at M and over to Sypes. Down Sypes and over to the M on the road. Total time 2:30. Great hard run.
Tues. Easy swim
Wed. Easy spin on bike with Anna
Thursday: Race effort swim (2000m) in pool and quickly changed and got onto bike. Rode 1:30 up Triple Tree with lots of hills.
More to follow.... My plan is to take Friday and Sat. really easy. Then race at Cow Country on Sunday. I will follow the race with a swim in a lake up there. Haven't used my new wetsuit yet.
Then I will take Monday off and basically do some short hard efforts Tuesday and Wed. with Thursday completely off . Friday 30 min. bike and 15 min. run then rest. Then race day. Yeah!!
5/17/2010
Build 3-3
Final week of Build before 70.3. I am pretty sure I am not at peak physical shape and that Boise won't be a my best race ever. I think I still have potential that I haven't found. I guess that is what happens when you get sick and have to adjust training schedules. This week was a good week though. Still coughing and I think I am going to go to the doctor and try and inhaler or something.
Monday
Off- drove back from Kalispell. Pretty pooped from lack of sleep and lots of riding over the weekend.
Tuesday
Rode the Tuesday night time trial. My bike fit was off so didn't have the usual umpff to pedal hard. It was a good ride though.
2:30
Wed.
Swam at lunch. Swam with some hypoxia training and mixed it up with some intervals.
1:00 About 2800.
Ran hills at the M. Ran to the top ~20 minutes of total effort. Then ran a little loop at the top that contained some switchbacks. On the fourth one I had to work really hard and wasn't going very fast.
1:00
total time 2hrs
Thursday
Off- had Erik help me with the tri bike fit. Got it all good to go for the weekend.
Friday
Big swim
3350 in a little over and hour. All pulling. Felt really good
Run
Did the 200m repeats track workout around the pond by my house. Had the dogs so they ran around with me and got in the water etc. So funny, they think running in circles is crazy.
12-200 with a walk around the corners.
Sat.
Group ride with Tritons. About 95 in 5.5hours. It was a hard ride and those guys are all riding well.
Sun.
2 hours run with 30 minutes at tempo and 2-10 minute at about threshold. Very tired!! But longest run of the season on the road.
Now a rest week. Then a peak week. Then a race week. Feeling stronger than last year!!!
Monday
Off- drove back from Kalispell. Pretty pooped from lack of sleep and lots of riding over the weekend.
Tuesday
Rode the Tuesday night time trial. My bike fit was off so didn't have the usual umpff to pedal hard. It was a good ride though.
2:30
Wed.
Swam at lunch. Swam with some hypoxia training and mixed it up with some intervals.
1:00 About 2800.
Ran hills at the M. Ran to the top ~20 minutes of total effort. Then ran a little loop at the top that contained some switchbacks. On the fourth one I had to work really hard and wasn't going very fast.
1:00
total time 2hrs
Thursday
Off- had Erik help me with the tri bike fit. Got it all good to go for the weekend.
Friday
Big swim
3350 in a little over and hour. All pulling. Felt really good
Run
Did the 200m repeats track workout around the pond by my house. Had the dogs so they ran around with me and got in the water etc. So funny, they think running in circles is crazy.
12-200 with a walk around the corners.
Sat.
Group ride with Tritons. About 95 in 5.5hours. It was a hard ride and those guys are all riding well.
Sun.
2 hours run with 30 minutes at tempo and 2-10 minute at about threshold. Very tired!! But longest run of the season on the road.
Now a rest week. Then a peak week. Then a race week. Feeling stronger than last year!!!
5/03/2010
Back at it again
It has been a while since I have written. It has also been a while since I have felt 100%. My throat is still sore and I think it is because my nose is still running. I have never had a cold go on for soo long.
I have two more weeks of a Build phase. Then I have one week of a rest week and a peak week before race week for Boise 70.3. Not sure if I am as strong as I would like to be for this race and grateful I am also doing Lake Stevens 70.3 in August.
Build 2 Week 2
Monday
Lifted and swim
swam 3100. Felt good. Did lots of sprints and kicking. Dolphin kick is great for the core
Tuesday
Ran at lunch. Ran to Peets Hill and did 8 hill repeats. Four up the short hill and 4 up the long hill. Ran back to work.
1:10
Went to Tuesday night race. Got dropped at the 2nd little hill. WTF. Rode the whole race by myself and tried to stay at threshold.
2hrs (maybe)
Wed.
Lift and swim again. Try to get in more core in this workout.
I have two more weeks of a Build phase. Then I have one week of a rest week and a peak week before race week for Boise 70.3. Not sure if I am as strong as I would like to be for this race and grateful I am also doing Lake Stevens 70.3 in August.
Build 2 Week 2
Monday
Lifted and swim
swam 3100. Felt good. Did lots of sprints and kicking. Dolphin kick is great for the core
Tuesday
Ran at lunch. Ran to Peets Hill and did 8 hill repeats. Four up the short hill and 4 up the long hill. Ran back to work.
1:10
Went to Tuesday night race. Got dropped at the 2nd little hill. WTF. Rode the whole race by myself and tried to stay at threshold.
2hrs (maybe)
Wed.
Lift and swim again. Try to get in more core in this workout.
4/08/2010
Off the wagon week
This week is supposed to be another build week. Then next week is supposed to be a rest week. I feel like I haven't had a strong build week for a while now. Ugghhh. Not sure what to do. I might use the weekend, plus a few more days for some hard workouts and then rest for a shorter rest week than 7 days.
Monday
Lift using the new core endurance book workout. Not sure if I really like it. Not enough info in the book to do it right.
Masters swim-swam 3350!!!
Total time 2:30
Tuesday
Wanted to get in a bike and a run today. Am busy at work and had little time. It was snowing so headed over to gym to get in a treadmill workout. The parking lot was full and didn't have time to wait for a spot. Thwarted again!!!! Will have to run tomorrow instead. Not ideal.
Biked with Tritons. Did 30 minutes of tempo with a 1 minute pickup every 5 minutes. Rode 45 minutes of tempo total.
1hr
Wednesday
Ran outside. Did 1-10 minute zone 4-5a and started coughing so ran easy for a while. Did 2-5 minute zone 4-5a and felt better.
45 total
Masters swim- did lots of longer sets. Only stayed for an hour.
1hhr
1:45 total
Thursday
Off!!! I am going to get some rest for the weekend.
Monday
Lift using the new core endurance book workout. Not sure if I really like it. Not enough info in the book to do it right.
Masters swim-swam 3350!!!
Total time 2:30
Tuesday
Wanted to get in a bike and a run today. Am busy at work and had little time. It was snowing so headed over to gym to get in a treadmill workout. The parking lot was full and didn't have time to wait for a spot. Thwarted again!!!! Will have to run tomorrow instead. Not ideal.
Biked with Tritons. Did 30 minutes of tempo with a 1 minute pickup every 5 minutes. Rode 45 minutes of tempo total.
1hr
Wednesday
Ran outside. Did 1-10 minute zone 4-5a and started coughing so ran easy for a while. Did 2-5 minute zone 4-5a and felt better.
45 total
Masters swim- did lots of longer sets. Only stayed for an hour.
1hhr
1:45 total
Thursday
Off!!! I am going to get some rest for the weekend.
3/30/2010
Build 2-2 16.5 hours
Monday
Sick, sick, and sick. My cough has turned into a full blown bacterial infection. Go to doctor tomorrow
Tuesday
Got antibiotics and on doctors orders I have to take a few days off. I think I am going to scoot this build week down a few days and then take off a few days to rest for the Grizzly oh and the Roubaix.
Wednesday
Transition practice with Claire and Mary. We got our bikes and a transition area all set up then rode a short ride and did a 15 minute run.
Thursday
Hmm not sure. This week I was going between feeling crappy and not. Oh yeah, went to trainer night with the girls at Angies work. Rode 1 hr. Then went and bought new running shoes. Still not feeling up to a big workout block.
Friday
Run. Ran uphill into the wind at around threshold for about 15 minutes. When I got home I was coughing so bad a was gagging. Still not feeling good and the cold air isn't helping my lungs either.
Sat.
Snowing out. The snow is horizontal. Computrainer with the Tritons. Rode for 1hr at tempo. Also rode for 20 minutes doing criss cross efforts. Cross over from high zone 4 to zone 5a 2 minutes each. I was pretty bonked after this workout. Went home and crawled into bed.
2:30 total time
Sun.
Easter. Spent the day with the fam. Went to Bear Trap and ran up to the end where the creek crosses. Jenny and I did some jumping push up things and some core work. Then ran and walked back with Jenny and Dad.
2hrs.
Still not feeling super. Wish this cough would just go away. The cold air is not helping at all.
Sick, sick, and sick. My cough has turned into a full blown bacterial infection. Go to doctor tomorrow
Tuesday
Got antibiotics and on doctors orders I have to take a few days off. I think I am going to scoot this build week down a few days and then take off a few days to rest for the Grizzly oh and the Roubaix.
Wednesday
Transition practice with Claire and Mary. We got our bikes and a transition area all set up then rode a short ride and did a 15 minute run.
Thursday
Hmm not sure. This week I was going between feeling crappy and not. Oh yeah, went to trainer night with the girls at Angies work. Rode 1 hr. Then went and bought new running shoes. Still not feeling up to a big workout block.
Friday
Run. Ran uphill into the wind at around threshold for about 15 minutes. When I got home I was coughing so bad a was gagging. Still not feeling good and the cold air isn't helping my lungs either.
Sat.
Snowing out. The snow is horizontal. Computrainer with the Tritons. Rode for 1hr at tempo. Also rode for 20 minutes doing criss cross efforts. Cross over from high zone 4 to zone 5a 2 minutes each. I was pretty bonked after this workout. Went home and crawled into bed.
2:30 total time
Sun.
Easter. Spent the day with the fam. Went to Bear Trap and ran up to the end where the creek crosses. Jenny and I did some jumping push up things and some core work. Then ran and walked back with Jenny and Dad.
2hrs.
Still not feeling super. Wish this cough would just go away. The cold air is not helping at all.
3/25/2010
Build 1-1 16.5 hrs
Starting build phase. Less hours but higher intensity workouts.
Monday
Lifted and core at gym before swim
Master's swim- the state meet is this weekend so we practiced lots of turns etc. Tried to really get after it when I could
Total time 2:30
Tuesday
Decided to go to Computrainer. Laurie was the coach and I was the only one there. Had a great workout with her.
15 minutes warm up
5 easy
5 spin ups
5 moderate effort
5x4 minute hard efforts with the last minute in zone 5b (this was hard)
15 minute cool down
Rode to and from workout
2hrs
Wednesday
Run
Swim
Bike
Run
Did a track woroout at lunch. 5x800. It took me about 3:30 to get around the track.
Met Mary, Claire, and Karin after work at the swim center.
Swam 1000
bikes 13 miles
ran 2
Great Grizzly practice!!! Plus fun to do it with people.
3:30 total time today
Thursday
Legs are tired from yesterday
Went to gym and did plyos and core.
1hr
Friday
Swam
400 swim
300 pull
100kick
2x500 1 swim and 1 pull
2x400 1 swim and 1 pull
100 cool down
2400
Saturday
The Speedwagon Classic!!!
This was by far the hardest road race I have ever done. I am not sure if it was because I felt like I had no spring in my pedal stroke or if I didn't have the spring because it was such a hard race. Fifty five miles and 90% on gravel. I would get some speed going down a hill that had some hard packed dirt and then at the bottom I would slide out a little and lose all my speed to get up the next hill. When we hit pavement at the turnaround for a few miles it felt sooooo good. Then there was the finish. About 3-4-5 miles up a hill. I kept looking at the top and thinking it can't really end way up there. I bet the finish is at the top of this little rise. Nope, it was at the very top of that mountain. The thing that I didn't like was that we kept riding by that mountain so you were always reminded of the fun to come. After quitting at Belt last year and knowing how I felt I could not let myself quit, oh how I wanted to so many times.
Polson has a great crowd with friendly people and good cyclists. To say that about the race coordinator Matt Seeley is an understatement. I can't wait for the race next year!! I guess that they are going to keep making it a little different.
3:40
Sunday
Went on an endurance run around the Horn farm. Took Haas who is such a good runner.
1:30
Monday
Lifted and core at gym before swim
Master's swim- the state meet is this weekend so we practiced lots of turns etc. Tried to really get after it when I could
Total time 2:30
Tuesday
Decided to go to Computrainer. Laurie was the coach and I was the only one there. Had a great workout with her.
15 minutes warm up
5 easy
5 spin ups
5 moderate effort
5x4 minute hard efforts with the last minute in zone 5b (this was hard)
15 minute cool down
Rode to and from workout
2hrs
Wednesday
Run
Swim
Bike
Run
Did a track woroout at lunch. 5x800. It took me about 3:30 to get around the track.
Met Mary, Claire, and Karin after work at the swim center.
Swam 1000
bikes 13 miles
ran 2
Great Grizzly practice!!! Plus fun to do it with people.
3:30 total time today
Thursday
Legs are tired from yesterday
Went to gym and did plyos and core.
1hr
Friday
Swam
400 swim
300 pull
100kick
2x500 1 swim and 1 pull
2x400 1 swim and 1 pull
100 cool down
2400
Saturday
The Speedwagon Classic!!!
This was by far the hardest road race I have ever done. I am not sure if it was because I felt like I had no spring in my pedal stroke or if I didn't have the spring because it was such a hard race. Fifty five miles and 90% on gravel. I would get some speed going down a hill that had some hard packed dirt and then at the bottom I would slide out a little and lose all my speed to get up the next hill. When we hit pavement at the turnaround for a few miles it felt sooooo good. Then there was the finish. About 3-4-5 miles up a hill. I kept looking at the top and thinking it can't really end way up there. I bet the finish is at the top of this little rise. Nope, it was at the very top of that mountain. The thing that I didn't like was that we kept riding by that mountain so you were always reminded of the fun to come. After quitting at Belt last year and knowing how I felt I could not let myself quit, oh how I wanted to so many times.
Polson has a great crowd with friendly people and good cyclists. To say that about the race coordinator Matt Seeley is an understatement. I can't wait for the race next year!! I guess that they are going to keep making it a little different.
3:40
Sunday
Went on an endurance run around the Horn farm. Took Haas who is such a good runner.
1:30
3/22/2010
Base 3-4 9hrs rest week
Monday
Nothing, exhausted from the weekend.
Tuesday
Rode for about 1:15. Rode pretty easy.
Wednesay
Easy walk and run
Master's swim- swimming was fun. We dove off the block and swam to the other side. We then got out and walked back to the next block and dove in again. We did that for about 30 minutes.
1:30
Thursday
Biked with Angie and Amy. Total ride time was about 1:15. Then met Lizzie for flight night.
Friday
Nothing. Was going to run, but got caught up at Insty Prints getting posters for SWAP printed.
Saturday
Training race!!! Rode about 85 miles. It was a long day.
4hrs
Sunday
Nothing. Went to Chico with Lizzie, Johnny, Jack, and Ruby. Erik decided we needed to continue our rest week the best we could.
Total 8.5
Nothing, exhausted from the weekend.
Tuesday
Rode for about 1:15. Rode pretty easy.
Wednesay
Easy walk and run
Master's swim- swimming was fun. We dove off the block and swam to the other side. We then got out and walked back to the next block and dove in again. We did that for about 30 minutes.
1:30
Thursday
Biked with Angie and Amy. Total ride time was about 1:15. Then met Lizzie for flight night.
Friday
Nothing. Was going to run, but got caught up at Insty Prints getting posters for SWAP printed.
Saturday
Training race!!! Rode about 85 miles. It was a long day.
4hrs
Sunday
Nothing. Went to Chico with Lizzie, Johnny, Jack, and Ruby. Erik decided we needed to continue our rest week the best we could.
Total 8.5
3/09/2010
Base 3-3 19.0 hours. Final big base week!!!
Monday
Master's swim
200 swim
200 kick on back
x2 100 kick
100 pull
x3 50fly
50back
50breast
50 free
50kick on back
12X15 breath 3,5,7,9,7,5,3,5,7,9,7,9
Jordan decided to coach my fly and my land mate kept talking. Wasn't the most productive swimming practice. Felt good on the hypoxic swim though. Actually got in a couple of 9s.
Tuesday
Erik and I went on a ride at lunch. Went out to Triple Tree and did 4-6 minute intervals. The last one my legs were definitely burning.
It was Toris birthday so we went up to my parents house and had dinner with her, Shane, Aunt Marlene, and Marshal. I wish I could have had an evening of training, but we do have to hang out with family sometimes. The 19 hours is going to be tough this week.
1:40
Sidenote: My ankles have been really sore lately. I think it is from running on trails. I have been icing and elevating them. Hopefully the pain goes away soon.
Wed.
Tempo ride in a spinning class at the gym.
1:00
Run and some plyos with the dogs after work. The plyos really hurt my ankles so I think I will stick with weights for a few more weeks.
:45
Master's swim
400
200IM
100IM
3-50 descend 1-3
12x50 starting in the middle of the pool 3x each stroke
4x100 on 2:05
100EZ
2x200 0n 4:10
50EZ
2x100IM
50EZ
2800
1:30
Total time today 3:15
Thursday
Had to work kind of late and then had a RPAB meeting. Didn't get anything done but walk the dogs
Friday
Had to be at work by 6am and back to work at 8:30pm. This made for a long day.
Did a good swim at lunch
300 swim
200kick
200pull
100IM
3x50 descend 1-3
1000 timed- 18:30
500
250
100 cool down
2800total
1:15
Took the dogs on a walk and did a little running. Ran for about 15 minutes and then did a couple of hard efforts to get ready for racing tomorrow. First race since November. I am kind of excited, and nervous.
Total: 2hrs
Saturday
Run to the Pub. I can't say my performance was stellar. In fact I am pretty disappointed in my run. Of course Jenny beat my by a lot. My time was 1:50 something. Didn't reach my goal of 1:45. I was running at threshold the whole time though. Also I cramped up at mile 8 just like the Dublin marathon. WTF!!!!! I need to figure this out. I guess my excuses are that I am at the end of a big trainng block after being sick. It was my first huge hard effort on the run of the season. Hopefully it gets better.
Sun.
Waiting for the roads to dry out a little to get in a nice long easy spin on the bike. My legs hurt from yesterday.
Rode out to meet Rich, Marta, Erik, and Phil on River Rd. We rode on River Rd, over to the mouth of Gallatin Canyon, back on Gooch Hill. Lots of stops and lots of spinning. I initially felt I didn't have much in me, but rode for 4.5 hours.
Didn't get my training goal in this week. That always bugs me, but did have lots of higher intensity riding and running and swimming.
Total 15.25
Master's swim
200 swim
200 kick on back
x2 100 kick
100 pull
x3 50fly
50back
50breast
50 free
50kick on back
12X15 breath 3,5,7,9,7,5,3,5,7,9,7,9
Jordan decided to coach my fly and my land mate kept talking. Wasn't the most productive swimming practice. Felt good on the hypoxic swim though. Actually got in a couple of 9s.
Tuesday
Erik and I went on a ride at lunch. Went out to Triple Tree and did 4-6 minute intervals. The last one my legs were definitely burning.
It was Toris birthday so we went up to my parents house and had dinner with her, Shane, Aunt Marlene, and Marshal. I wish I could have had an evening of training, but we do have to hang out with family sometimes. The 19 hours is going to be tough this week.
1:40
Sidenote: My ankles have been really sore lately. I think it is from running on trails. I have been icing and elevating them. Hopefully the pain goes away soon.
Wed.
Tempo ride in a spinning class at the gym.
1:00
Run and some plyos with the dogs after work. The plyos really hurt my ankles so I think I will stick with weights for a few more weeks.
:45
Master's swim
400
200IM
100IM
3-50 descend 1-3
12x50 starting in the middle of the pool 3x each stroke
4x100 on 2:05
100EZ
2x200 0n 4:10
50EZ
2x100IM
50EZ
2800
1:30
Total time today 3:15
Thursday
Had to work kind of late and then had a RPAB meeting. Didn't get anything done but walk the dogs
Friday
Had to be at work by 6am and back to work at 8:30pm. This made for a long day.
Did a good swim at lunch
300 swim
200kick
200pull
100IM
3x50 descend 1-3
1000 timed- 18:30
500
250
100 cool down
2800total
1:15
Took the dogs on a walk and did a little running. Ran for about 15 minutes and then did a couple of hard efforts to get ready for racing tomorrow. First race since November. I am kind of excited, and nervous.
Total: 2hrs
Saturday
Run to the Pub. I can't say my performance was stellar. In fact I am pretty disappointed in my run. Of course Jenny beat my by a lot. My time was 1:50 something. Didn't reach my goal of 1:45. I was running at threshold the whole time though. Also I cramped up at mile 8 just like the Dublin marathon. WTF!!!!! I need to figure this out. I guess my excuses are that I am at the end of a big trainng block after being sick. It was my first huge hard effort on the run of the season. Hopefully it gets better.
Sun.
Waiting for the roads to dry out a little to get in a nice long easy spin on the bike. My legs hurt from yesterday.
Rode out to meet Rich, Marta, Erik, and Phil on River Rd. We rode on River Rd, over to the mouth of Gallatin Canyon, back on Gooch Hill. Lots of stops and lots of spinning. I initially felt I didn't have much in me, but rode for 4.5 hours.
Didn't get my training goal in this week. That always bugs me, but did have lots of higher intensity riding and running and swimming.
Total 15.25
3/02/2010
Base 3-2 17.5 hours
Not sure if I am going to get in the whole 17.5 hours. Still a little tired and am coughing. Need to take it easy for a little longer.
Monday
Lifted- added lunges which I hadn't been doing. Really sore butt the next day. Did some core work too.
Masters swim
400 free
200IM
200IM kick
200pull
50
100
200
350
200
Had to call it quits because we had a Muleterrro meeting.
Not to bad yardage though 1700. I thought I was being a slacker. Had to keep stopping so I could cough.
2hrs
Tuesday
Rode at lunch. Warm up. 45 minute tempo. Cool down
1:20
Ran easy after work. Had the dogs and picked up the Roxinator for her visit this week.
:45
2:05
Wed.
Wasn't feeling to good. Went home a little early and took the dogs on a walk. I think my nose won't stop draining and it is making my stomach and my head feel abnormal.
Masters swim
400 swim
2X
3-50 descent
3- 50 kick (dolphin, breast, flutter)
X5
100 swim in various forms, IM, negative split, breath 3 and 5
50 kick of various kicks
4X25 off the block in various forms IM and free
100 cool down
This workout was hard. We had to get out of the pool and dive off the block 18 times. I was pooped when it was done. It is amazing how one week out of the pool is so hard.
1:30
Thursday
Went home in the afternoon and did a run. Did a 30 minute tempo and some strides. I think I want to get a new pair of running shoes that aren't so stiff. I will keep mine for trails but get something else for roads.
Total time 1:10
Went to trainer night with Angie, Megan, and Anna. We rode at the gym for about an hour. My heartrate was in zone 3. I wonder if I am still sick and it is keeping it up there.
Total time 2:20
Friday
Lifted at gym at lunch
Took dogs up Drinking Horse Mountain after work. Ran up and down. Good high intensity run.
2hrs
Sat.
Took dogs out to Bear Trap. Ran at tempo for 30 minutes up and 30 minutes back. With warm up etc. the run was about 1:40. Ran past Bear Trap Creek a little ways. It is difficult back there. Not many go that far. Felt really strong on the way out, but was pretty tired coming back.
Met up with Sten and Erik who rode out and met me. Then we had a nice soak at the hot springs.
Sun.
Erik and I met Rich, Marta, Bob, Sten, and a couple of other guys from Butte out at Pipestone. We started out slowly stopping to talk at every intersection and me to hike my bike through some technical downhill and uphill, but ended up really pushing it up some hills when we got out of the mud. Even did some railroad track riding. What a great day!!!!!
5hrs
about 17 hrs this week.
Monday
Lifted- added lunges which I hadn't been doing. Really sore butt the next day. Did some core work too.
Masters swim
400 free
200IM
200IM kick
200pull
50
100
200
350
200
Had to call it quits because we had a Muleterrro meeting.
Not to bad yardage though 1700. I thought I was being a slacker. Had to keep stopping so I could cough.
2hrs
Tuesday
Rode at lunch. Warm up. 45 minute tempo. Cool down
1:20
Ran easy after work. Had the dogs and picked up the Roxinator for her visit this week.
:45
2:05
Wed.
Wasn't feeling to good. Went home a little early and took the dogs on a walk. I think my nose won't stop draining and it is making my stomach and my head feel abnormal.
Masters swim
400 swim
2X
3-50 descent
3- 50 kick (dolphin, breast, flutter)
X5
100 swim in various forms, IM, negative split, breath 3 and 5
50 kick of various kicks
4X25 off the block in various forms IM and free
100 cool down
This workout was hard. We had to get out of the pool and dive off the block 18 times. I was pooped when it was done. It is amazing how one week out of the pool is so hard.
1:30
Thursday
Went home in the afternoon and did a run. Did a 30 minute tempo and some strides. I think I want to get a new pair of running shoes that aren't so stiff. I will keep mine for trails but get something else for roads.
Total time 1:10
Went to trainer night with Angie, Megan, and Anna. We rode at the gym for about an hour. My heartrate was in zone 3. I wonder if I am still sick and it is keeping it up there.
Total time 2:20
Friday
Lifted at gym at lunch
Took dogs up Drinking Horse Mountain after work. Ran up and down. Good high intensity run.
2hrs
Sat.
Took dogs out to Bear Trap. Ran at tempo for 30 minutes up and 30 minutes back. With warm up etc. the run was about 1:40. Ran past Bear Trap Creek a little ways. It is difficult back there. Not many go that far. Felt really strong on the way out, but was pretty tired coming back.
Met up with Sten and Erik who rode out and met me. Then we had a nice soak at the hot springs.
Sun.
Erik and I met Rich, Marta, Bob, Sten, and a couple of other guys from Butte out at Pipestone. We started out slowly stopping to talk at every intersection and me to hike my bike through some technical downhill and uphill, but ended up really pushing it up some hills when we got out of the mud. Even did some railroad track riding. What a great day!!!!!
5hrs
about 17 hrs this week.
2/24/2010
Base 3-1 14.5 hours
Well so far this week hasn't started out well. On Sunday I got sick and I just kept getting sicker until Tuesday night when I got a high fever that finally broke. Now it is Wednesday and I think I am on the downward slope of this flu. Hopefully by Friday I will be back to normal.
Watching the Olympics I have really liked watching Apolo Ohno. Not sure if it his name, what he does, his composure etc. but today on Linsey Corbin's blog she shared a quote by him that is inspiring.
"If I have given my all and still do not win. I haven't lost. Others might remember winning or losing. I remember the journey."
I guess I will be forced to just rest up this week. I want to get back to the high training hours of this last block of base training that I have. You can't build a house until you have a solid foundation.
Saturday
Barely made it to Bohart. Didn't feel well at all when I got up and almost passed out in the shower. But I slowly oh so slowly skied 30km with team Montana Spirit and Wine Girls. It hurt but I think it was good to get out there. It was really fun to ski with Anna, Kim, and Jenna. I am looking forward to getting my ass handed to me running with Jenna this summer. I am also looking forward to training and racing with Anna and Kim. The day was great and the Gallatin Valley Land Trust knows how to throw a good fundraiser. The GAS guys are competetive about everything even winning the Golden Ski award. Good job everybody!!!!
Sunday
Slept in to recover from Saturday but really felt like getting out. The weather was sunny and warm. Got on my road bike for the first time outside this year. Rode up Gooch and crossed over on the hilly dirt road, then road over to 3rd and home. The ride took about 1:40. I tried to stay pretty easy and have a high cadence since I am still not 100%
Watching the Olympics I have really liked watching Apolo Ohno. Not sure if it his name, what he does, his composure etc. but today on Linsey Corbin's blog she shared a quote by him that is inspiring.
"If I have given my all and still do not win. I haven't lost. Others might remember winning or losing. I remember the journey."
I guess I will be forced to just rest up this week. I want to get back to the high training hours of this last block of base training that I have. You can't build a house until you have a solid foundation.
Saturday
Barely made it to Bohart. Didn't feel well at all when I got up and almost passed out in the shower. But I slowly oh so slowly skied 30km with team Montana Spirit and Wine Girls. It hurt but I think it was good to get out there. It was really fun to ski with Anna, Kim, and Jenna. I am looking forward to getting my ass handed to me running with Jenna this summer. I am also looking forward to training and racing with Anna and Kim. The day was great and the Gallatin Valley Land Trust knows how to throw a good fundraiser. The GAS guys are competetive about everything even winning the Golden Ski award. Good job everybody!!!!
Sunday
Slept in to recover from Saturday but really felt like getting out. The weather was sunny and warm. Got on my road bike for the first time outside this year. Rode up Gooch and crossed over on the hilly dirt road, then road over to 3rd and home. The ride took about 1:40. I tried to stay pretty easy and have a high cadence since I am still not 100%
2/16/2010
Base 2-4 9hrs
This week is a rest week. I am definitely ready for one.
Monday
Went to Laurel on Sunday night since I didn't have to work on Monday to see Grandma. We had a really good time. I hadn't even thought of it, but she said Valentines day was really hard on her. Grandpa always used to buy her roses or jewelery or something. I had no idea. They had such a special relationship. It makes me so sad for her to now be alone. Sooo glad I went to see her. She is so spunky!!!
Tuesday
Was headed to trainer night, but when I got home my bike was in pieces. Erik had changed the cables, chain, and did a bunch of other stuff that involved bearings. Of which were really small and he thought he lost one. I didn't want to stress him out by demanding my bike be ready in 15 minutes so decided to head over to yoga. It was one of the better classes Jess had taught in a while. Lots of new challenging stuff. I did bump my head when my hand slipped trying to do a backbend from downward dog, but that has happened before. I like grass or carpet. My legs and back are sore.
1:30
Wednesday
Went on a run after work and before swimming. Ran up on Peets Hill. I felt really good on a slow gradual uphill of that hill.
:45
Swimming
Lots of butterfly and IM.
Note to self- buy fins
1:45
Thursday
Rode pretty easy on the trainer for about 45 minutes. Got into zone 3 a couple of times and did a lot of high cadence spinning. As soon as I was done I put on my running shoes and did a 15 minute run. I tried to run at a high cadence and a fast speed. Felt really good. Left the workout short as it was Ruby's birthday. The night was so much fun. Old friends were in town Meaghan and Sean and their one year old twins. Also Marjorie was in town and got to hang out with her again. Looking forward a weekend of seeing all of them since Jacks birthday is on Saturday. I can't describe it, but it was so nice to catch up again. It almost felt like they had never left.
Friday
Swam at lunch
300 swim
200 pull
100 kick
6x50 1-3 and 4-6 descend (each one got faster)
4x
300 on 2:00. 1:55, 1:50, and 1:45 with a 100 kick between
100 cool down
2500- not bad yardage for a 1 hr swim!!
Starting to feel a lot stronger in the water. All of this base training and Master's swimming is starting to pay off. I hope.
Had a thought the other day while listening to music riding the trainer. It is about inspiration. For me inspiration seems to come to me very quickly and quietly. It might be a comment from my parents or a fellow teammate that they wouldn't even remember, but for some reason it will stick and I can look back onto it and find more in it. And more in it. And more.
Saturday
Computrainer ride with the Tritons. Got into zone 3 for more than 30 minutes and did some hills in a heavy gear getting into zones 4 and 5. Rode for 2:20.
Drove out to Norris with Meaghan. Sean, Sten, Rich, Jenny, and Sprout all rode out there and met us there. It was so good to see Sean and Meaghan again. Really hope we stay in better touch. Maybe we will fly out there for a cyclocross weekend next fall!!!
Sunday
Came down with a cold last night. All this socializing is worse for my health than hours and hours of training. Skipped swimming, but met up with Rob for some skiing. He had never skate skied before so he used Erik's stuff. We had a good time. Skied at Bridger Creek for about an hour. Skied without our poles and then with them.
Total time this week ~8hrs.
Monday
Went to Laurel on Sunday night since I didn't have to work on Monday to see Grandma. We had a really good time. I hadn't even thought of it, but she said Valentines day was really hard on her. Grandpa always used to buy her roses or jewelery or something. I had no idea. They had such a special relationship. It makes me so sad for her to now be alone. Sooo glad I went to see her. She is so spunky!!!
Tuesday
Was headed to trainer night, but when I got home my bike was in pieces. Erik had changed the cables, chain, and did a bunch of other stuff that involved bearings. Of which were really small and he thought he lost one. I didn't want to stress him out by demanding my bike be ready in 15 minutes so decided to head over to yoga. It was one of the better classes Jess had taught in a while. Lots of new challenging stuff. I did bump my head when my hand slipped trying to do a backbend from downward dog, but that has happened before. I like grass or carpet. My legs and back are sore.
1:30
Wednesday
Went on a run after work and before swimming. Ran up on Peets Hill. I felt really good on a slow gradual uphill of that hill.
:45
Swimming
Lots of butterfly and IM.
Note to self- buy fins
1:45
Thursday
Rode pretty easy on the trainer for about 45 minutes. Got into zone 3 a couple of times and did a lot of high cadence spinning. As soon as I was done I put on my running shoes and did a 15 minute run. I tried to run at a high cadence and a fast speed. Felt really good. Left the workout short as it was Ruby's birthday. The night was so much fun. Old friends were in town Meaghan and Sean and their one year old twins. Also Marjorie was in town and got to hang out with her again. Looking forward a weekend of seeing all of them since Jacks birthday is on Saturday. I can't describe it, but it was so nice to catch up again. It almost felt like they had never left.
Friday
Swam at lunch
300 swim
200 pull
100 kick
6x50 1-3 and 4-6 descend (each one got faster)
4x
300 on 2:00. 1:55, 1:50, and 1:45 with a 100 kick between
100 cool down
2500- not bad yardage for a 1 hr swim!!
Starting to feel a lot stronger in the water. All of this base training and Master's swimming is starting to pay off. I hope.
Had a thought the other day while listening to music riding the trainer. It is about inspiration. For me inspiration seems to come to me very quickly and quietly. It might be a comment from my parents or a fellow teammate that they wouldn't even remember, but for some reason it will stick and I can look back onto it and find more in it. And more in it. And more.
Saturday
Computrainer ride with the Tritons. Got into zone 3 for more than 30 minutes and did some hills in a heavy gear getting into zones 4 and 5. Rode for 2:20.
Drove out to Norris with Meaghan. Sean, Sten, Rich, Jenny, and Sprout all rode out there and met us there. It was so good to see Sean and Meaghan again. Really hope we stay in better touch. Maybe we will fly out there for a cyclocross weekend next fall!!!
Sunday
Came down with a cold last night. All this socializing is worse for my health than hours and hours of training. Skipped swimming, but met up with Rob for some skiing. He had never skate skied before so he used Erik's stuff. We had a good time. Skied at Bridger Creek for about an hour. Skied without our poles and then with them.
Total time this week ~8hrs.
2/08/2010
Base 2 Week 3 18 hrs
This week is going to be hard and here it is Monday and I'm basically going to take a rest day. I haven't had one for while and I don't want to overload and get sick. I haven't yet sat down to plan out the week, but some of the goals I have are to do a 45 minute tempo ride, a long endurance ride, get in a distance run and a hill run, weights and core 2x, and swim 3x. I think I am going to be sick on Thursday to get some longer hours in.
Monday
Went to the gym and lifted and worked on core.
1:15
Tuesday
Swam at lunch
300 swim
200 pull 100 kick
5x400 of various things
100 cool down
2800 1 hour
Computrainer
Did a force workout with 3x12 minute hills with the last 6 minutes in zone 4 and 1- 6 minute hill in zone 4.
1:45
Total today 2:45
Wednesday
Run and plyometrics at lunch
1hr
Master's swim
200 swim
100IM
100dolphin kick
100 pull
50x10 on 1:10 non free
50x10 on 1:00 free
50x10 on :55 free
50x10 on :50 free
50x10 on :45
100 cool down
I swam this with Lander. Jen took us away to practice flip turns so we didn't get it all done. We only did 5 of the :50 and none of the :45. That is okay. This workout was really hard.
Total time 1:30
Thursday
Am taking a mental health day and not going to work
Bike
:45 minute tempo. I was sweating like crazy!!!
Total time 1:30
Run
Ran on the trails around town including Peets Hill which is a lot of hill climbing. My heart rate was in zone 3 for a lot of it.
1:40
Total
3:10
Friday
Rode with Erik around town on the fixies for about 1:30. The trails were pretty soft so we stuck mostly to the roads.
Sat.
Rode Computrainer with the Tritons for about 3:30. Tried to get up into zone 3 every now and again.
Sun.
Hard swim workout with Jen. About 3200 meters. 1:30
Ran hills at Peets Hill for an hour.
Total time this week. About 18hrs.
Monday
Went to the gym and lifted and worked on core.
1:15
Tuesday
Swam at lunch
300 swim
200 pull 100 kick
5x400 of various things
100 cool down
2800 1 hour
Computrainer
Did a force workout with 3x12 minute hills with the last 6 minutes in zone 4 and 1- 6 minute hill in zone 4.
1:45
Total today 2:45
Wednesday
Run and plyometrics at lunch
1hr
Master's swim
200 swim
100IM
100dolphin kick
100 pull
50x10 on 1:10 non free
50x10 on 1:00 free
50x10 on :55 free
50x10 on :50 free
50x10 on :45
100 cool down
I swam this with Lander. Jen took us away to practice flip turns so we didn't get it all done. We only did 5 of the :50 and none of the :45. That is okay. This workout was really hard.
Total time 1:30
Thursday
Am taking a mental health day and not going to work
Bike
:45 minute tempo. I was sweating like crazy!!!
Total time 1:30
Run
Ran on the trails around town including Peets Hill which is a lot of hill climbing. My heart rate was in zone 3 for a lot of it.
1:40
Total
3:10
Friday
Rode with Erik around town on the fixies for about 1:30. The trails were pretty soft so we stuck mostly to the roads.
Sat.
Rode Computrainer with the Tritons for about 3:30. Tried to get up into zone 3 every now and again.
Sun.
Hard swim workout with Jen. About 3200 meters. 1:30
Ran hills at Peets Hill for an hour.
Total time this week. About 18hrs.
2/02/2010
Base 2 week 2 16 hrs
Back to a big week again. Not sure how I am going to fit all this in. I really need to get more time during the week to keep the weekends from being so long. Also, I didn't run once last week. I am going to try to get at least 3 run workouts in this week.
Monday
Run
zones 1-3
time 1:35
I was tired when I was done. My stomach wasn't to happy either. Ended up throwing up everything in my stomach, which wasn't much. After I ate I felt better.
Tues.
Lift
My legs are tired so I took out some exercises and did a little more core work. Then I rolled around on the foam roller for a while. Felt really good.
:45
Went ski touring with the GAS Team. Brian Frykman, Lisa and John Curry, Jenny, Jim Nallick, and Alex Lussier. We skied up Bear Trap for 1:45 to the cabin and then came back down. It was a blast. The trail up there has changed so much since they have limited ATVs and snowmobiles (would those be the same thing?) Lots of little turns around bushes and trees. Very fun.
2:30
Total 3:15 (great hours for this week)
Wednesday
Went to the gym to run on the treadmill before swimming. Only got in about 30 minutes because all of the treamills were full. I hate running on treamills. Remember to just bring clothes to go outside next time.
Swimming
5x150 swim, kick, pull, kick, swim
4x50 build
6x50 start from middle of pool. Fly, breast, back
8x25 underwater dolphin kick
8x150 2swim, 2pull, 2swim, 2pull
100 kick
2600m
Time 1:30
Total today 2:00
Thursday
Went home at lunch and took the dogs on a 20 minute run. Kia is getting super sore from running and she gets pretty slow. 20 minutes is about all she can handle. Then I went to the park and did plyometrics. Ouch. Today is Friday and my ass and suprisingly my arms are pretty sore.
1hr
Went to Computrainer with the Tritons. We did a force workout.
warmup
4x3 minutes zones 2-4 working our way up each set
4x3 minutes zones 3-4 standing on the last minute of each 3.
cool down
I would have like to ride a little longer, but that is okay.
1hr
Total 2hrs
~9hrs total this week so far.....
Need to get in one more swim, do a tempo ride, and get in one more long run.
Friday
Tempo ride 40 minutes.
1:15 total
Saturday
Skied up Bozeman Creek with Anna D.
1:45
Ran hills at Peets Hill
:50
Sunday
Master's swim
1:30
Skied again with Anna D. and Jared. We went up Bozeman Creek at a pretty fast pace and continued on up Moser. It was a hard ski, but I felt better than yesterday. They had groomed it so the snow was much more packed.
2hrs
Total
3.5
17:20 this week. 1hr and 20 minutes extra. I am going to tack this onto next week.
Monday
Run
zones 1-3
time 1:35
I was tired when I was done. My stomach wasn't to happy either. Ended up throwing up everything in my stomach, which wasn't much. After I ate I felt better.
Tues.
Lift
My legs are tired so I took out some exercises and did a little more core work. Then I rolled around on the foam roller for a while. Felt really good.
:45
Went ski touring with the GAS Team. Brian Frykman, Lisa and John Curry, Jenny, Jim Nallick, and Alex Lussier. We skied up Bear Trap for 1:45 to the cabin and then came back down. It was a blast. The trail up there has changed so much since they have limited ATVs and snowmobiles (would those be the same thing?) Lots of little turns around bushes and trees. Very fun.
2:30
Total 3:15 (great hours for this week)
Wednesday
Went to the gym to run on the treadmill before swimming. Only got in about 30 minutes because all of the treamills were full. I hate running on treamills. Remember to just bring clothes to go outside next time.
Swimming
5x150 swim, kick, pull, kick, swim
4x50 build
6x50 start from middle of pool. Fly, breast, back
8x25 underwater dolphin kick
8x150 2swim, 2pull, 2swim, 2pull
100 kick
2600m
Time 1:30
Total today 2:00
Thursday
Went home at lunch and took the dogs on a 20 minute run. Kia is getting super sore from running and she gets pretty slow. 20 minutes is about all she can handle. Then I went to the park and did plyometrics. Ouch. Today is Friday and my ass and suprisingly my arms are pretty sore.
1hr
Went to Computrainer with the Tritons. We did a force workout.
warmup
4x3 minutes zones 2-4 working our way up each set
4x3 minutes zones 3-4 standing on the last minute of each 3.
cool down
I would have like to ride a little longer, but that is okay.
1hr
Total 2hrs
~9hrs total this week so far.....
Need to get in one more swim, do a tempo ride, and get in one more long run.
Friday
Tempo ride 40 minutes.
1:15 total
Saturday
Skied up Bozeman Creek with Anna D.
1:45
Ran hills at Peets Hill
:50
Sunday
Master's swim
1:30
Skied again with Anna D. and Jared. We went up Bozeman Creek at a pretty fast pace and continued on up Moser. It was a hard ski, but I felt better than yesterday. They had groomed it so the snow was much more packed.
2hrs
Total
3.5
17:20 this week. 1hr and 20 minutes extra. I am going to tack this onto next week.
1/25/2010
Base 2 13.5hrs
eThis week I am starting my Base 2 block of training. I am moving up in the world and can now add some more intensity to my workouts. This week is going to consist of some hill runs and rides. Week 2 and 3 are lots of hours. I might have to call in sick to work one of the days of week 3 to have a big training day in the middle of the week.
Monday
Lifted at gym, but was busy at work with everybody gone and didn't get there until kind of late. Didn't get to all of the isolated arm stuff
Swim
200 swim
200kick
200pull
10x100 alternate swim and headup25/swim50/headup25
200 butterfly kick on back (only did 100, don't have fins and I was drinking the pool)
x3
50 all out
100 med/fast
200 med
200 breast kick on back (only did 150)
25x10 kick sprints (only did 6 because of time)
50 cool down
2850m total
1:30 time
total time 2:15
Tuesday
Rode Computrainer with the Tritons. The actual workout was about 1:15 but rode for 30 minutes before the workout. Tony and Laurie designed the workout Here is the workout. It was good, my legs felt really tired and it was hard to get into zone 3.
6 minutes spinning at >90rpm
5 minutes of 30 seconds out of the saddle and 30 seconds in the saddle
6 minutes of 1 minute isolated leg spinning
Main set
3x
7 minutes in zone one
8 minutes in zone 3
5 minute cool down
1:45 total
Wednesday
Erik and I went and skied at Lindley for an hour at lunch. We did a good warm up and then did 5 hill repeats that took about 2:20-2:30 to finish. My legs were toast still today.
Masters swim
300 swim
200 kick (got here late and didn't do pull or kick)
200pull
4x50 build
Main set
x3
4x100 on 2
1x50 on 1
1x100 on 1:45
This was really hard. Through the whole set we were supposed to do a 6 count kick. Which means you kick 6 times for each stroke. We were really huffin and puffin at the end of each 100.
6x25 underwater swim to the other side of the pool with no breaths. After two of these and coming up short I put my mind to it and swam all the way across two times. Yeah!!! That was pretty cool.
200 pull for a cool down.
swim time 1:30
total time 2:30
Note: Want to start keeping track of hours on the bike, swim, and run, and how many times a week I do them. Total hours might not be as beneficial if I am not breaking them up the correct way. So far this week I have done 2 good swim sessions, a bike session, and a run/ski session. Over the weekend I need to get in another good bike and run session and run or ski on Friday.
Thursday
Tired today. I feel like I am getting kind of worn out and could get sick.
Went to yoga at the gym. Was going to spin on the spinning bikes for about an hour, but decided that quality was more important than quantity.
Went to bed early.
Friday
Got up early and rode the trainer. Wow, it is hard to get on the bike that early in the morning. I definitely had a mental battle. Rode doing some pedalling drills and then did a 30 minute tempo ride. It was good, and I am going to add about 10 minutes each week to this to get up over an hour in tempo. It took a long time to get up to zone 3. I never realized how much of a lag with heart rate there really is. But once I was in it, it was almost harder to keep it down than up.
1:20
Sat.
Expected to go out for a 2-2.5 hr ride with Erik on the trails around town with our fixies. Erik was a slave driver. We ended up on top of Story Hill, trying to go down the trail. That didn't work. Then had to hike our way out. Then we said lets go around Bozeman Pond and head home. I thought that meant on the roads. Erik led me through every trail he could to get home. Riding on the snow and I got a little crabby at one point. But the end was in sight and we made it home. Thanks slave driver.
3.5hrs
Sunday
Since we went on such a long ride on Sat. I was pretty much done for the week. I went to Master's swim in the morning. Jen was sneaky and moved me up, like 3 lanes!!! All of a sudden I was doing the long workout. Not sure what this means, but it was a hard day of swimming. After that I was done. Erik and I went to lunch. He left for Kalispell and I went to Norris with Jenny and soaked. Good Day!!!
Monday
Lifted at gym, but was busy at work with everybody gone and didn't get there until kind of late. Didn't get to all of the isolated arm stuff
Swim
200 swim
200kick
200pull
10x100 alternate swim and headup25/swim50/headup25
200 butterfly kick on back (only did 100, don't have fins and I was drinking the pool)
x3
50 all out
100 med/fast
200 med
200 breast kick on back (only did 150)
25x10 kick sprints (only did 6 because of time)
50 cool down
2850m total
1:30 time
total time 2:15
Tuesday
Rode Computrainer with the Tritons. The actual workout was about 1:15 but rode for 30 minutes before the workout. Tony and Laurie designed the workout Here is the workout. It was good, my legs felt really tired and it was hard to get into zone 3.
6 minutes spinning at >90rpm
5 minutes of 30 seconds out of the saddle and 30 seconds in the saddle
6 minutes of 1 minute isolated leg spinning
Main set
3x
7 minutes in zone one
8 minutes in zone 3
5 minute cool down
1:45 total
Wednesday
Erik and I went and skied at Lindley for an hour at lunch. We did a good warm up and then did 5 hill repeats that took about 2:20-2:30 to finish. My legs were toast still today.
Masters swim
300 swim
200 kick (got here late and didn't do pull or kick)
200pull
4x50 build
Main set
x3
4x100 on 2
1x50 on 1
1x100 on 1:45
This was really hard. Through the whole set we were supposed to do a 6 count kick. Which means you kick 6 times for each stroke. We were really huffin and puffin at the end of each 100.
6x25 underwater swim to the other side of the pool with no breaths. After two of these and coming up short I put my mind to it and swam all the way across two times. Yeah!!! That was pretty cool.
200 pull for a cool down.
swim time 1:30
total time 2:30
Note: Want to start keeping track of hours on the bike, swim, and run, and how many times a week I do them. Total hours might not be as beneficial if I am not breaking them up the correct way. So far this week I have done 2 good swim sessions, a bike session, and a run/ski session. Over the weekend I need to get in another good bike and run session and run or ski on Friday.
Thursday
Tired today. I feel like I am getting kind of worn out and could get sick.
Went to yoga at the gym. Was going to spin on the spinning bikes for about an hour, but decided that quality was more important than quantity.
Went to bed early.
Friday
Got up early and rode the trainer. Wow, it is hard to get on the bike that early in the morning. I definitely had a mental battle. Rode doing some pedalling drills and then did a 30 minute tempo ride. It was good, and I am going to add about 10 minutes each week to this to get up over an hour in tempo. It took a long time to get up to zone 3. I never realized how much of a lag with heart rate there really is. But once I was in it, it was almost harder to keep it down than up.
1:20
Sat.
Expected to go out for a 2-2.5 hr ride with Erik on the trails around town with our fixies. Erik was a slave driver. We ended up on top of Story Hill, trying to go down the trail. That didn't work. Then had to hike our way out. Then we said lets go around Bozeman Pond and head home. I thought that meant on the roads. Erik led me through every trail he could to get home. Riding on the snow and I got a little crabby at one point. But the end was in sight and we made it home. Thanks slave driver.
3.5hrs
Sunday
Since we went on such a long ride on Sat. I was pretty much done for the week. I went to Master's swim in the morning. Jen was sneaky and moved me up, like 3 lanes!!! All of a sudden I was doing the long workout. Not sure what this means, but it was a hard day of swimming. After that I was done. Erik and I went to lunch. He left for Kalispell and I went to Norris with Jenny and soaked. Good Day!!!
1/20/2010
Base 1 week for 9.0 hours
Monday
Was a holiday so kind of counted it as last week. Skiied at Harriman State Park for 1.5 hours. Did the 10k loop that we did at the race. It seemed very long. I was pretty tired. Very beautiful though. There were swans on the river and in the ponds
Tuesday
Lactate Threshold Test. I was dreading it all day. It sucked, but went by pretty fast. It was cool to look at the heart rate graph afterwards.
My current Functional Threshold Power is 174. My heart rate average over the 20 minutes is 170. I am still trying to understand what these numbers mean and how I can use them for creating zones, but at least I know now. I will try to do this test every 6 weeks and see how the numbers change. Hopefully over the course of the season I can raise the FTP.
Wed.
Lifted and swam
The swim was hard but fun
200 swim
100 pull, 100 kick, 100 pull
6x50 1-3, 4-6 descend
3x150 swim on 3:00
3x50kick on 1:15
3x100 on something can't remember
3x50 kick on 1:15
3x50 on 1
3x50 kick
off blocks 13x50
x2
fly/back, back/breast, breast/free
breath 3,5,7 every 50
The breath 5,7 is really hard for me. It is supposed to raise your lactate threshold. Now that I know that I will work harder on it.
Time 2:30
Thursday
My shoulder has been hurting the last couple of weeks, I think because of when I injured it a couple of years ago. S0, I decided to get a massage. 1 hour of pleasure and pain. Got my back, neck and shoulder worked on. I wish I could afford one more often. o/o.
Friday
Ran on the treadmill at the gym for about 45 minutes. Did some strides in the beginning and did some 20 sec. pick up near the end.
Lifted after running.
1:45
Saturday
Rode with the Tritons. Did the first 30 miles of the Wildlflower course.
2hour
Sunday
Went to Homestake with Erik, Sprout, Jenny, and Marta. We all fit into Jennys car with the skis and everything. The skiing up there was a little brutal. The trails are not very wide and the grooming was pretty bad, but that place is just beautiful. I love skiing through all of the landscape changes. Going from wetland areas with lots of aspens to big rocky areas deep in the forest. We skied up an ungroomed part of the forest service road to a gorgeous view of the Tobacco Roots on the other side. Marta is a trooper and did awesome. I think I found a new skiing buddy.
2hrs
Was a holiday so kind of counted it as last week. Skiied at Harriman State Park for 1.5 hours. Did the 10k loop that we did at the race. It seemed very long. I was pretty tired. Very beautiful though. There were swans on the river and in the ponds
Tuesday
Lactate Threshold Test. I was dreading it all day. It sucked, but went by pretty fast. It was cool to look at the heart rate graph afterwards.
My current Functional Threshold Power is 174. My heart rate average over the 20 minutes is 170. I am still trying to understand what these numbers mean and how I can use them for creating zones, but at least I know now. I will try to do this test every 6 weeks and see how the numbers change. Hopefully over the course of the season I can raise the FTP.
Wed.
Lifted and swam
The swim was hard but fun
200 swim
100 pull, 100 kick, 100 pull
6x50 1-3, 4-6 descend
3x150 swim on 3:00
3x50kick on 1:15
3x100 on something can't remember
3x50 kick on 1:15
3x50 on 1
3x50 kick
off blocks 13x50
x2
fly/back, back/breast, breast/free
breath 3,5,7 every 50
The breath 5,7 is really hard for me. It is supposed to raise your lactate threshold. Now that I know that I will work harder on it.
Time 2:30
Thursday
My shoulder has been hurting the last couple of weeks, I think because of when I injured it a couple of years ago. S0, I decided to get a massage. 1 hour of pleasure and pain. Got my back, neck and shoulder worked on. I wish I could afford one more often. o/o.
Friday
Ran on the treadmill at the gym for about 45 minutes. Did some strides in the beginning and did some 20 sec. pick up near the end.
Lifted after running.
1:45
Saturday
Rode with the Tritons. Did the first 30 miles of the Wildlflower course.
2hour
Sunday
Went to Homestake with Erik, Sprout, Jenny, and Marta. We all fit into Jennys car with the skis and everything. The skiing up there was a little brutal. The trails are not very wide and the grooming was pretty bad, but that place is just beautiful. I love skiing through all of the landscape changes. Going from wetland areas with lots of aspens to big rocky areas deep in the forest. We skied up an ungroomed part of the forest service road to a gorgeous view of the Tobacco Roots on the other side. Marta is a trooper and did awesome. I think I found a new skiing buddy.
2hrs
1/13/2010
Base 1 Week 3 17.5 hours
This is going to be a tough week. I had a hard time getting in 15.5 hours last week. However, I will not worry about it if I am a little off.
Monday
Tired from the weekend. I went home after work to take the dogs on walk and then went to Master's swim for an hour.
Warm up
4x150 swim, kick, pull, drill
6x75 build
Main set
100 breath every 7
200 negative split
300 breath every 5
400 negative split
300 breath every 5
200
100
We only got to the second 300 in the 1 hr. Wednesday starts the longer workouts again. Yeah!!
1hr
Tuesday
Lifted at the gym during lunch. 2 reps of each of the excercises. Kept getting distracted by people which made me feel a little stressed out.
Tried to organize trainer night, but only Marta showed and Sprout came by for a little while. I think I am done organizing. It would be better to get in on the Triton rides anyway. They are coached, have lots of time slots, and I am already paying for it.
We rode for 2 hours. I tried to get at least 30 minutes in at zone 3. It was lots of fun. We had a good playlist and lots of good talk.
Wed.
Workout 1
Ran for about an hour before swimming. Ran outside on some of the trails and to and from MSU. Tried to take it easy, but didn't, and felt really good.
Workout 2
Swim
2x200 swim
4x40kick
400 pull in IM order. (This was so hard, my arms and back were toast for the rest of the workout)
16x50 fly/back, back/breast, breast/free
4x100 free/IM order 50 ez after each 100
4x50 free/IM order
4x25 free
I think this is most of the workout. Might be missing some of the warm up.
Total length 2900
time 1.5
Daily time 2.5
total time this week 6.5
Thursday
Went to the gym during the day to lift. Did the regular. Added about 10 minutes of core.
1 hr
Rode the trainer easy after work before the Rec. and Parks board meeting.
1 hr
Total 2hrs
8.5 already for the week. Well onto getting in the 17.5
Friday
Ran outside after work with Sprout. Just did a pretty easy run.
1:10
Saturday
Rode outside with Erikon our fixies with the studded tires. Tried to ride on most of the town trails+ some. This was a hard ride. Lots of work going up hills on the fixie. It was fun to get outside and ride though.
3:20
Sunday
Master's swim
Went and swam for an hour this morning. Had a really good swim. Put the kickboard between my legs and pullede so Jen could see how much we were rotating. She says I reach across, not straight forward at shoulder width. I think I really made a breakthrough on my technique. Fingers crossed. I will keep trying.
1 hour
Went to West and skied at Rendevous before going to Island Park for the night and spending the night at the Trout Hunter. Skied the big Windy Ridge Loop.
1:30
Total time 15:5 Short on hours this week. Going to add the Monday ski at Harriman State Park to the hours. For 17 total. I think that ride on Sunday and the skiing was pretty intense. I am trying not to worry about not making these goals. After 3 weeks of lots of hours I am pretty tired. Definitely looking forward to a rest week. Next week only 9 hours but I have a threshold test on Tuesday. Should be fun!!!
Monday
Tired from the weekend. I went home after work to take the dogs on walk and then went to Master's swim for an hour.
Warm up
4x150 swim, kick, pull, drill
6x75 build
Main set
100 breath every 7
200 negative split
300 breath every 5
400 negative split
300 breath every 5
200
100
We only got to the second 300 in the 1 hr. Wednesday starts the longer workouts again. Yeah!!
1hr
Tuesday
Lifted at the gym during lunch. 2 reps of each of the excercises. Kept getting distracted by people which made me feel a little stressed out.
Tried to organize trainer night, but only Marta showed and Sprout came by for a little while. I think I am done organizing. It would be better to get in on the Triton rides anyway. They are coached, have lots of time slots, and I am already paying for it.
We rode for 2 hours. I tried to get at least 30 minutes in at zone 3. It was lots of fun. We had a good playlist and lots of good talk.
Wed.
Workout 1
Ran for about an hour before swimming. Ran outside on some of the trails and to and from MSU. Tried to take it easy, but didn't, and felt really good.
Workout 2
Swim
2x200 swim
4x40kick
400 pull in IM order. (This was so hard, my arms and back were toast for the rest of the workout)
16x50 fly/back, back/breast, breast/free
4x100 free/IM order 50 ez after each 100
4x50 free/IM order
4x25 free
I think this is most of the workout. Might be missing some of the warm up.
Total length 2900
time 1.5
Daily time 2.5
total time this week 6.5
Thursday
Went to the gym during the day to lift. Did the regular. Added about 10 minutes of core.
1 hr
Rode the trainer easy after work before the Rec. and Parks board meeting.
1 hr
Total 2hrs
8.5 already for the week. Well onto getting in the 17.5
Friday
Ran outside after work with Sprout. Just did a pretty easy run.
1:10
Saturday
Rode outside with Erikon our fixies with the studded tires. Tried to ride on most of the town trails+ some. This was a hard ride. Lots of work going up hills on the fixie. It was fun to get outside and ride though.
3:20
Sunday
Master's swim
Went and swam for an hour this morning. Had a really good swim. Put the kickboard between my legs and pullede so Jen could see how much we were rotating. She says I reach across, not straight forward at shoulder width. I think I really made a breakthrough on my technique. Fingers crossed. I will keep trying.
1 hour
Went to West and skied at Rendevous before going to Island Park for the night and spending the night at the Trout Hunter. Skied the big Windy Ridge Loop.
1:30
Total time 15:5 Short on hours this week. Going to add the Monday ski at Harriman State Park to the hours. For 17 total. I think that ride on Sunday and the skiing was pretty intense. I am trying not to worry about not making these goals. After 3 weeks of lots of hours I am pretty tired. Definitely looking forward to a rest week. Next week only 9 hours but I have a threshold test on Tuesday. Should be fun!!!
1/04/2010
Week 2 base 1 15.5 hours
Going to start this week on Monday. Some flexibility does wonders for my psyche.
Monday
Lift
2X 12-15 repetitions of all of Mark Allen's suggested exercises.
Swim
300 swim
200 pull
100 kick
9x50 descend, head up, 6 count switch
1x400
2x300
3x200
4x100
We only had an hour so we had to cut out one 3x200 and 3 of the 4x100. This is a good workout. You start out slow on the 400 and get faster each new set. This was hard though because Aubrey was swimming in our lane and making everything hard. My new goal is to also get fast when the workout is hard. I think right now it is just hard. Not fast.
Total time 2 hrs
Tues.
Rode the trainer. Stayed mostly in zones (based on what I call zones) 1 and 2. During the warm up I did some one legged spinning in the aerobars. I have been doing this drill pretty well, but not in the aerobars. When I got down, I realized I was losing all my power on the upstroke because (I think) my seat was too low. I raised the seat a little and it seemed to work. During the main set I got into zone 3 for about 30 minutes by shifting down and riding in a harder gear. Did this for 5 minutes with a 5 minute break, 6 minutes on 5 off, 7 on 5 off, 6 on 5 off, 5 on 5 off. The last 30 minutes of this 2:30 ride was probably the most challenging mentally and physically. Got it done though. Yeah!!!
My goal for this week it to set up a testing session for the bike so that I can figure out what my zones really are.
Total time 2:30
Wed.
Lifted as on Monday. As I was walking to the gym and changing my vision in my left eye was really weird. Like I had been staring at a bright light. This had happened a couple of times before and I am not sure what it is. I was really bonky after swimming, so maybe I needed to eat.
Swim
200 swim
200 kick IM order
100 pull
4X50 practicing flip turns starting in the middle of the pool
4X50 build
4X75 starting from a dive and going 85%. Then a 25 active recovory. (This was really challenging, but good)
4X50 starting from the blocks and going as fast as possible. This was fun we did it with everybody in heats.
The pool closes early still so we had to get out after the 4th 50.
Total time 2 hrs
Thursday
Recovery day. I was beat last night after swimming and then had to get up at 5 to take my Mom to the airport.
Spin out on the bike for 1- 1:30.
Get ready for a big weekend!!!!
Friday
Ran on the treadmill at the gym for 1:05. Went through some rolling hills. Tried not to work too hard.
Sat.
Today was great. I skiied up Sourdough and over to Moser, then down Moser and over to Wild Horse Junction. Probably between 20 and 25 miles. I wore the heart rate monitor and it was pretty cool to see where my heart rate would max out. Around 170. My lactate threshold must be around 163.
Total time 4hrs yeah!!!!
Sun.
Master's swim
Fun day with lots of kicking
300 swim
200 swim non-free
100 pull
Lots more, can't remember everything and don't have time to write it
Time 1:30
Run
Went to Bear Trap with the dogs. Ran up for 45 and back for 45. Then went and soaked at Norris. Love soaking.
Time 1:30
Total time 3:00
Made my goal time this week of 15. 5 hours. That was hard on the weekend, but I feel strong.
Monday
Lift
2X 12-15 repetitions of all of Mark Allen's suggested exercises.
Swim
300 swim
200 pull
100 kick
9x50 descend, head up, 6 count switch
1x400
2x300
3x200
4x100
We only had an hour so we had to cut out one 3x200 and 3 of the 4x100. This is a good workout. You start out slow on the 400 and get faster each new set. This was hard though because Aubrey was swimming in our lane and making everything hard. My new goal is to also get fast when the workout is hard. I think right now it is just hard. Not fast.
Total time 2 hrs
Tues.
Rode the trainer. Stayed mostly in zones (based on what I call zones) 1 and 2. During the warm up I did some one legged spinning in the aerobars. I have been doing this drill pretty well, but not in the aerobars. When I got down, I realized I was losing all my power on the upstroke because (I think) my seat was too low. I raised the seat a little and it seemed to work. During the main set I got into zone 3 for about 30 minutes by shifting down and riding in a harder gear. Did this for 5 minutes with a 5 minute break, 6 minutes on 5 off, 7 on 5 off, 6 on 5 off, 5 on 5 off. The last 30 minutes of this 2:30 ride was probably the most challenging mentally and physically. Got it done though. Yeah!!!
My goal for this week it to set up a testing session for the bike so that I can figure out what my zones really are.
Total time 2:30
Wed.
Lifted as on Monday. As I was walking to the gym and changing my vision in my left eye was really weird. Like I had been staring at a bright light. This had happened a couple of times before and I am not sure what it is. I was really bonky after swimming, so maybe I needed to eat.
Swim
200 swim
200 kick IM order
100 pull
4X50 practicing flip turns starting in the middle of the pool
4X50 build
4X75 starting from a dive and going 85%. Then a 25 active recovory. (This was really challenging, but good)
4X50 starting from the blocks and going as fast as possible. This was fun we did it with everybody in heats.
The pool closes early still so we had to get out after the 4th 50.
Total time 2 hrs
Thursday
Recovery day. I was beat last night after swimming and then had to get up at 5 to take my Mom to the airport.
Spin out on the bike for 1- 1:30.
Get ready for a big weekend!!!!
Friday
Ran on the treadmill at the gym for 1:05. Went through some rolling hills. Tried not to work too hard.
Sat.
Today was great. I skiied up Sourdough and over to Moser, then down Moser and over to Wild Horse Junction. Probably between 20 and 25 miles. I wore the heart rate monitor and it was pretty cool to see where my heart rate would max out. Around 170. My lactate threshold must be around 163.
Total time 4hrs yeah!!!!
Sun.
Master's swim
Fun day with lots of kicking
300 swim
200 swim non-free
100 pull
Lots more, can't remember everything and don't have time to write it
Time 1:30
Run
Went to Bear Trap with the dogs. Ran up for 45 and back for 45. Then went and soaked at Norris. Love soaking.
Time 1:30
Total time 3:00
Made my goal time this week of 15. 5 hours. That was hard on the weekend, but I feel strong.
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