Tuesday
Did the bike lots of drills. It kept me entertained for the whole 90 minutes. Leg still sore and felt like I was hit by a truck when got up. Arm hurts from the tetanus shot. Not a good way to start out the week. Work the rest of the week is mellow which helps.
Wed.
Master's swim.
We had lots of 50s and 25s with a few 100s and 200s thrown in. I can totally keep up with the faster lanes on the 50s and definitely the 25s. But once we get to 100s I get slow. Any tips for this coach?
Thursday
2hr ride.
This was okay. I rode the rollers instead of the trainer and Heather and Marta came over to ride with me. We had a good time and the time went by pretty fast. The rollers, I think, are good for this kind of thing. Marta and I finished off the ride with 30 minutes of core/weights.
Friday
Kind of a long day with an experiment at work. Got myself out of bed at 630 to got to the pool in the morning. Swam for about 40 minutes doing a warm-up and then basically practiced my flip turn. After the advice from Michael I think it is getting better. Swam a bunch of laps and flipped on all of them. Felt a little queasy from flipping and breakfast/coffee afterwards.
Ran with Susan at around 1pm. Very excited I hope I have a new running buddy. She is fast, doesn't get tired, and chats a lot. We ended up running for 90 minutes instead of 75. I wanted to do one more hill and if I didn't the run would have been short. Felt a little tired when done but good. Had to work until ~730 so was glad Sat was easy.
Sat.
Rode fixies around town with Erik, Sten, and Jenny. Some of the snowy trails were a lot more work than an easy spin. Went home and tried to chill out for the rest of the day. The derailler hanger on my mt bike broke and had to get that fixed before race day.
Sun.
Powderhound
Overslept and was running late getting going. Got there on time and got ready for a little warm up. Glad I did. My breakfast had not settled and was feeling a little queasy. Once the race started that had gone away. The run started and I was in the front group of people. The fast guys kept getting farther away and I kept expecting a flurry of girls to pass but they never did. Later at the transition I learned that the one girl in front of me was Kay Ubell (sp.?) she is the girl Rich rode the Butte 100 with a couple of years ago. Ohh I thought well she is going to kill me on the bike. I had a great bike. Not sure exactly why, but I could just ride the snow. Everybody I passed was sliding all over the place and Kay was one of them. But then it was very obvious I haven't been skiing plus the ski course was more like a downhill ski area. It was a blast and more like an adventure than a race. Kay passed me on the ski, which now that I think back it would have been interesting to have her chase me a little longer. I don't think I would have lasted much longer though.
So a 2nd place. I will take that and the bottle of USAT wine.
1/31/2011
1/19/2011
Week of 1-17-11
Monday
Today was a holiday so no work. Martin Luther King Day. A good day to acknowledge
Ran - went over the Drinking Horse mtn and the M. Ran up and down each. It was more like an adventure race keeping balance on all the ice and slush. Saw 3 goats getting walked up the M. Made me smile. This is a good week. Seems very adventerous.
Swim
Theme of swim IM Free (funny huh)
lots of 200IM and 100 frees
got there a little early to practice turns. Elliot-the tip about the flags has helped a lot with my timing. I have been trying to do flip turns more often.
Swam about 50 min. with the holiday the pool closed early again.
Tuesday
Woke up feeling pretty tired. The weekend and Monday has left me a little fatigued. Legs hurt going up stairs.
Rode- did the prescribed workout lots of 1-leg drills and high cadence. Some hard efforts and hard efforts in a hard gear. Those were harder than I thought they would be. Legs did not want to turn.
Wed.
Post work swim with Masters
Swam 90 minutes with about 3400 yards. I think this is the farthest I have ever swam before. Dan is a good lane partner. He keeps going and going.
Did the optional bike. Rode easy for :45 minutes. Also rode to work in the snow. It was fun. Like I said this week is adventerous.
Thursday
Ran for an hour on the treadmill. This was especially challenging today. I have a hard time running in place. Didn't feel much spunk.
Weights/core for 30 min.
Tried doing the sled. a muscle in the back of my leg got all cramped up. It wasn't my hamstring. It was the muscle that comes down from the inside of my thigh. That leg has been sore from that since. Didn't do anymore weights with my legs. Did some core. Overhead press, and a couple of machines that target my back.
Friday
Easy 30 minute run!! Taking it easy for tomorrow
Sat.
1hour swim- Talked to Michael as we were counting the first heats laps. He is going to work with me on flip turns. He talked about turning at the waist and not compressing your core. During my swim I worked on flip turns for about 15 minutes of it. Got a few decent ones in. Swam 3125. Ended up being a 1:55 to 1:58 minute 100. I felt good with it and didn't fade in the end. Did start out pretty slow though. The female winner did something like 4050. Crazy.
Ride: Went to 4800 gym to ride Computrainer. Jeff and David E. were there for about 45 min It was nice to have other people around for the warm up. Ride goes by pretty fast doing all those intervals and I think it is better not to have someone to talk to. I don't think I could do much talking. These long rides are good. Much more intense than I have ever done them before.
Tired and sore after today. Took a nap when I got home and then went to be early. Woke up at 3am for a kitchen graze. At the rest of my burrito from dinner.
Sunday
Got up early and got out on a run at a reasonable morning time. Felt really good. Not as fatigued as I thought then disaster struck. Three blocks from home I was feeling strong and chasing down this girl who was running in front of me. All of a sudden a dog appeared and as I came up to it bit my wrist. As a looked up to tell the kid standing in the yard that the dog bit me it dug into my ankle. I was bleeding and after some talking to the kids (thought it was a boy, but turns out it was a girl, weird) had a pity party all the way home. Had lunch with Megan and then went back to the house and spent some time talking to the parents. Still no paperwork on the dogs shots which makes me a little nervous but the Mom was really nice and I truly think the bite was an accident. However, my ankle has a couple of puncture marks and is bruised and a little swollen.
Ride: Probably the most distracted I have felt riding since starting this plan. But got through the whole thing. Erik is putting is motorcycle together in the garage and the smell of gasoline was getting to me. Made him open garage and had door open.
Not the best Sunday ever. Ugghh.
Today was a holiday so no work. Martin Luther King Day. A good day to acknowledge
Ran - went over the Drinking Horse mtn and the M. Ran up and down each. It was more like an adventure race keeping balance on all the ice and slush. Saw 3 goats getting walked up the M. Made me smile. This is a good week. Seems very adventerous.
Swim
Theme of swim IM Free (funny huh)
lots of 200IM and 100 frees
got there a little early to practice turns. Elliot-the tip about the flags has helped a lot with my timing. I have been trying to do flip turns more often.
Swam about 50 min. with the holiday the pool closed early again.
Tuesday
Woke up feeling pretty tired. The weekend and Monday has left me a little fatigued. Legs hurt going up stairs.
Rode- did the prescribed workout lots of 1-leg drills and high cadence. Some hard efforts and hard efforts in a hard gear. Those were harder than I thought they would be. Legs did not want to turn.
Wed.
Post work swim with Masters
Swam 90 minutes with about 3400 yards. I think this is the farthest I have ever swam before. Dan is a good lane partner. He keeps going and going.
Did the optional bike. Rode easy for :45 minutes. Also rode to work in the snow. It was fun. Like I said this week is adventerous.
Thursday
Ran for an hour on the treadmill. This was especially challenging today. I have a hard time running in place. Didn't feel much spunk.
Weights/core for 30 min.
Tried doing the sled. a muscle in the back of my leg got all cramped up. It wasn't my hamstring. It was the muscle that comes down from the inside of my thigh. That leg has been sore from that since. Didn't do anymore weights with my legs. Did some core. Overhead press, and a couple of machines that target my back.
Friday
Easy 30 minute run!! Taking it easy for tomorrow
Sat.
1hour swim- Talked to Michael as we were counting the first heats laps. He is going to work with me on flip turns. He talked about turning at the waist and not compressing your core. During my swim I worked on flip turns for about 15 minutes of it. Got a few decent ones in. Swam 3125. Ended up being a 1:55 to 1:58 minute 100. I felt good with it and didn't fade in the end. Did start out pretty slow though. The female winner did something like 4050. Crazy.
Ride: Went to 4800 gym to ride Computrainer. Jeff and David E. were there for about 45 min It was nice to have other people around for the warm up. Ride goes by pretty fast doing all those intervals and I think it is better not to have someone to talk to. I don't think I could do much talking. These long rides are good. Much more intense than I have ever done them before.
Tired and sore after today. Took a nap when I got home and then went to be early. Woke up at 3am for a kitchen graze. At the rest of my burrito from dinner.
Sunday
Got up early and got out on a run at a reasonable morning time. Felt really good. Not as fatigued as I thought then disaster struck. Three blocks from home I was feeling strong and chasing down this girl who was running in front of me. All of a sudden a dog appeared and as I came up to it bit my wrist. As a looked up to tell the kid standing in the yard that the dog bit me it dug into my ankle. I was bleeding and after some talking to the kids (thought it was a boy, but turns out it was a girl, weird) had a pity party all the way home. Had lunch with Megan and then went back to the house and spent some time talking to the parents. Still no paperwork on the dogs shots which makes me a little nervous but the Mom was really nice and I truly think the bite was an accident. However, my ankle has a couple of puncture marks and is bruised and a little swollen.
Ride: Probably the most distracted I have felt riding since starting this plan. But got through the whole thing. Erik is putting is motorcycle together in the garage and the smell of gasoline was getting to me. Made him open garage and had door open.
Not the best Sunday ever. Ugghh.
1/15/2011
Ironman Training has Begun
I am into the 2nd week of Ironman training. The first week didn't get recorded here, but I am going to start writing up my notes from coach Elliot's plan
Monday
Run at lunch. Went to the gym sunce it was pretty cold out. Got out the tunes and had a blast. Did 4X60sec strides at a 730 pace. I think it should be faster and am going to look up my last 5k time. Put up the incline on slow songs and ran steady on fast songs. Feel my running legs coming back.
Masters swim. Swam a little less than an hour because of the gym hours with the holiday.
It was a hard and fun workout.
200 swim
100 kick
100 pull
150 choice
200 IM
from here we took out one 50 from the IM and replaced it with a free until we were doing a 200 free.
It ended up being 8-9 200s
Tuesday
90 minute ride doing one leg drills and high cadence drills. This ride was good. It seems good to practice good cadence, so I am all for it. Did some core/weights afterwards. Included some yoga into this and it felt really good. There are some muscles in my left hip area that get really tight.
Wed.
Masters swim, but stopped at 70 minutes. This was a hard but good workout too.
Warmup- 300 swim.. don't remember exactly
Then
100 free
100 IM
100 dolphin kick
100 free
this was x4 without stopping
Chased Dan around the pool. He makes me work on the free but I can catch him on the kick.
12x25 sprint with 5 wall pushups each time
Hypoxia
50 breath on 3
50-5
50-3
50-5
50-7
50-9
Then Dan and I tried to not breath the whole length and we did it. It was fun.
Came home and spun legs out on the trainer for 30 minutes
Thursday
Huge day at work (we killed way to many mice this week, sad) went in at 730 so I could leave get run in and get to the rec and parks board meeting.
Got run in. Went over to Petes hill and finished it off with the trails in town. After a hard week I was doing a lot of stewing on the run and this random woman told me I looked pretty running. Wow! She is beautiful! It made me smile and forget about the stewing. What a cool and much needed wake up call. Remembr the good things. Running on the snow was making me tired. Once I hit the pavement again it felt better. Did 20 minutes of core at the gym. Very sore in the core area. Not sure if it is from Tuesday or the dolphin kick on Wed. or both. Also did one set of squats and overhead press. Sore from that on Friday
Friday
Another huge day at work. Got in early again. Week sort of fell apart this morning. Forgot to call my Dad on his birthday. Forgot to pay a bill. Need to work keeping the whole week together through Friday.
Thought I saw optional on the swim and by the end of the day I was pooped. So didn't swim. Will read the plan better next time. I really debated and decided it wasn't worth the effort. Was ready for bed by 830. This was actually just kind of a bad week. It doesn't suprise me that I totally missed this.
Saturday
Am up and rested from my early to bed and ready for a run. Then have a ride on deck for this afternoon. Was supposed to do a sheet party but she canceled. Kind of bummed, but not really. I don't think I have time for sheets. I also think I am already losing my friends over this. I am not going to be doing anything with them for the next 6 months. They should understand. Maybe for me next ride I will have a trainer girls night here. Life is such a balancing act.
Ride: Didn't look at workout until right before doing it. It was going to be harder than I thought. 10 min warmup, 8x30sec high cadence and 12x2 minute a little harder than cross pace with 3 minutes between. It was good though. Got through it feeling strong. At about 1:15 each time my legs would start to scream.
Sun.
Long ride on deck. I might recruit some buddies to come for some of it.
Monday
Run at lunch. Went to the gym sunce it was pretty cold out. Got out the tunes and had a blast. Did 4X60sec strides at a 730 pace. I think it should be faster and am going to look up my last 5k time. Put up the incline on slow songs and ran steady on fast songs. Feel my running legs coming back.
Masters swim. Swam a little less than an hour because of the gym hours with the holiday.
It was a hard and fun workout.
200 swim
100 kick
100 pull
150 choice
200 IM
from here we took out one 50 from the IM and replaced it with a free until we were doing a 200 free.
It ended up being 8-9 200s
Tuesday
90 minute ride doing one leg drills and high cadence drills. This ride was good. It seems good to practice good cadence, so I am all for it. Did some core/weights afterwards. Included some yoga into this and it felt really good. There are some muscles in my left hip area that get really tight.
Wed.
Masters swim, but stopped at 70 minutes. This was a hard but good workout too.
Warmup- 300 swim.. don't remember exactly
Then
100 free
100 IM
100 dolphin kick
100 free
this was x4 without stopping
Chased Dan around the pool. He makes me work on the free but I can catch him on the kick.
12x25 sprint with 5 wall pushups each time
Hypoxia
50 breath on 3
50-5
50-3
50-5
50-7
50-9
Then Dan and I tried to not breath the whole length and we did it. It was fun.
Came home and spun legs out on the trainer for 30 minutes
Thursday
Huge day at work (we killed way to many mice this week, sad) went in at 730 so I could leave get run in and get to the rec and parks board meeting.
Got run in. Went over to Petes hill and finished it off with the trails in town. After a hard week I was doing a lot of stewing on the run and this random woman told me I looked pretty running. Wow! She is beautiful! It made me smile and forget about the stewing. What a cool and much needed wake up call. Remembr the good things. Running on the snow was making me tired. Once I hit the pavement again it felt better. Did 20 minutes of core at the gym. Very sore in the core area. Not sure if it is from Tuesday or the dolphin kick on Wed. or both. Also did one set of squats and overhead press. Sore from that on Friday
Friday
Another huge day at work. Got in early again. Week sort of fell apart this morning. Forgot to call my Dad on his birthday. Forgot to pay a bill. Need to work keeping the whole week together through Friday.
Thought I saw optional on the swim and by the end of the day I was pooped. So didn't swim. Will read the plan better next time. I really debated and decided it wasn't worth the effort. Was ready for bed by 830. This was actually just kind of a bad week. It doesn't suprise me that I totally missed this.
Saturday
Am up and rested from my early to bed and ready for a run. Then have a ride on deck for this afternoon. Was supposed to do a sheet party but she canceled. Kind of bummed, but not really. I don't think I have time for sheets. I also think I am already losing my friends over this. I am not going to be doing anything with them for the next 6 months. They should understand. Maybe for me next ride I will have a trainer girls night here. Life is such a balancing act.
Ride: Didn't look at workout until right before doing it. It was going to be harder than I thought. 10 min warmup, 8x30sec high cadence and 12x2 minute a little harder than cross pace with 3 minutes between. It was good though. Got through it feeling strong. At about 1:15 each time my legs would start to scream.
Sun.
Long ride on deck. I might recruit some buddies to come for some of it.
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