Tuesday
Run- outisde and on a little loop that leads from work over the the trails and back. Did the 6x1 minute strides. The first one hurt, but the rest felt good. It felt good to try and really open up.
Rode at home doing the prescribed workout. Was soo happy it was on the trainer not on the rollers. The four minute efforts were pretty hard. I was definitely feeling it by the end of the workout. Ahh Tuesdays!!!
Wednesday
Masters swim
Tonight was a typical Jordan workout. We started with 200 SKIPS then moved on to lots of wall pushups and dolphin kick (vertical in the deep end and across the pool). We also did some sculling and lots of 100s. I finished it off with a few swim, pull, and kicks. This was a good core workout. The muscles around my ribcage are still a little tender days later.
Thursday
Met Susan at the gym at 730 to get in my run. I am going to do that more often. Feel like everyweek I have one slacker workout and this was probably it. Set a pretty slow pace on the treadmill and gave myself no incline for the entire run. Did the 2X1 mile tempos. Those were good. A little more than an 8 min. mile pace. Felt really good after the run. Wasn't tired.
Erik and I went to Team trainer night. He and I were the only ones to show up. I guess we could have stayed home. It was soooo cold that night and day. Probably the coldest I have ever felt it in Bozeman. The ride was good 1:30 on rollers. Peters little studio is pretty sweet!!
Friday
Ran on the treadmill at the gym for about 25 minutes. Didn't think I was going to get that run in. Very busy and early day at work. Meeting with the Tritons at 530.
Saturday
Lots of people at Computrainer. So funny. One guy is training for IM St George and lives in Clyde Park. He swims in the Best Western pool in Livingston. Said one of the first days the maintenance guy said it was the law to leave in the rope by the deep and so he was having to swim duck swim turn rather than swim swim swim turn. Anyway, should stop complaining about pool. At least I have one. Ride was good. I actually rode for 3hrs. The 4x10 minutes took me right to 3:45. Maybe did and extra one of the 10x everythings. I have to have a pen and make tick marks otherwise can't remember what I have done. The last 15 was very easy though.
Swim- went over to long course city pool and guess what? It was closed because of a maintenance problem. I feel so bad for people who really rely on that pool for whatever reason. Went up to MSu and thankfully it wasn't just rec swim but they also had lane lines in. I am not even bothering with the public pool anymore. The swim was good!!! I felt super strong. Did the 1800 continuous no problem. Practiced lots of flip turns. There must have been a youth group or something there. Got caught in the locker room with a bunch of teenagers. Had to wait forver for a shower. It was pretty funny though. Them all doing their hair etc.
Sunday
Am planning on getting out for a trail run today!! and hopefullyan outside bike ride!!!
2/27/2011
2/20/2011
Week of 2/16/11
Wed.
Was tired today. Remember squatting down for something at work and being all light headed when standing up. The ride was good. Not that easy with the intervals worked in there.
Thursday
Went over to the gym after work and ran on the treadmill. It was really icy outside. Put the machine on random and ran over lots of hills. Did the 3x4 minute efforts. They felt pretty good. My hair was hanging in my face and driving me crazy.
Changed clothes and went over the the swim center for Masters swim. I have a lot of complaints to file with that pool. The lifeguards just sat there while we pulled all the lane lines down and set them up. The swim workout was hard. Not sure why I agonize over doing a 200 when I can go and swim 1500 straight on Sat. I think it was so quiet at the pool and hardly anybody there. Got in 3100 doing various sets of 400. Did some dolphin kicking and some flutter on my side to try to work on core.
Came home and worked on core for a little longer.
Tired.
Friday
Thank goodness for a rest day. Legs didn't really want to move. The accumulation of work and training on a Friday always exhausts me.
Sat.
Went to computrainer. Have a hard time staying focused on high cadence drills and 40k efforts, but was getting a little tired by the end. The 7x6 minute efforts were hard!! I decided I don't like looking at watts during intervals. The wattage seemed like it went down as the intervals went on. Added 500 calories of carborocket to my bottles this time. Need to have a timer or something to remind me to drink them. I am wondering if gels might be better because I would actually feel like I was eating something. Wacked the side of my knee on the metal edge of the trainer and it was hurting the whole time. Took me a while to put the two together. Cooled down. Drank a bottle of recovorite and headed to the pool
Did the swim workout. More complaints about the pool. No lane lines in the lap section and kept bumping my head on kids toys. Swim felt good again. My arms weren't like lead like they felt on Thursday. 1500 went well.
Sun
Storm blew in last night and it is only 3 degrees out today and snowing. Susan bless her heart texts me and says she will run on the treadmill with me. Susan it is a date. You are the greatest running partner ever.
Was tired today. Remember squatting down for something at work and being all light headed when standing up. The ride was good. Not that easy with the intervals worked in there.
Thursday
Went over to the gym after work and ran on the treadmill. It was really icy outside. Put the machine on random and ran over lots of hills. Did the 3x4 minute efforts. They felt pretty good. My hair was hanging in my face and driving me crazy.
Changed clothes and went over the the swim center for Masters swim. I have a lot of complaints to file with that pool. The lifeguards just sat there while we pulled all the lane lines down and set them up. The swim workout was hard. Not sure why I agonize over doing a 200 when I can go and swim 1500 straight on Sat. I think it was so quiet at the pool and hardly anybody there. Got in 3100 doing various sets of 400. Did some dolphin kicking and some flutter on my side to try to work on core.
Came home and worked on core for a little longer.
Tired.
Friday
Thank goodness for a rest day. Legs didn't really want to move. The accumulation of work and training on a Friday always exhausts me.
Sat.
Went to computrainer. Have a hard time staying focused on high cadence drills and 40k efforts, but was getting a little tired by the end. The 7x6 minute efforts were hard!! I decided I don't like looking at watts during intervals. The wattage seemed like it went down as the intervals went on. Added 500 calories of carborocket to my bottles this time. Need to have a timer or something to remind me to drink them. I am wondering if gels might be better because I would actually feel like I was eating something. Wacked the side of my knee on the metal edge of the trainer and it was hurting the whole time. Took me a while to put the two together. Cooled down. Drank a bottle of recovorite and headed to the pool
Did the swim workout. More complaints about the pool. No lane lines in the lap section and kept bumping my head on kids toys. Swim felt good again. My arms weren't like lead like they felt on Thursday. 1500 went well.
Sun
Storm blew in last night and it is only 3 degrees out today and snowing. Susan bless her heart texts me and says she will run on the treadmill with me. Susan it is a date. You are the greatest running partner ever.
Week of 2-9-11
Wed.
Masters swim- The whole set was breast stroke. Ugh. We did a good warm up and then lots of 50s and 100s. My lane mates were choosing to do a lot of fly so I followed along putting in some good efforts of free. In the end I did a 400 build by 100s just to add a little more. Good swim. I was tired afterwards. Changed and went and did core for 30 minutes.
Thursday- Ran after work and before the meeting. The 10 minute effort was challenging but in a good way. It felt nice to get outside.
Friday-Ran at lunch. Easy. Went over to Cooper Park and back. Rode the rollers after work for an hour.
Sat.-Did the ride. Felt a little more tired during the ride than the previous weeks. The 45 min effort was harder than the 20 minutes a week before.
Swim- felt better on the swim than the week before. Actually had some umph. Broke up the 1500 by doing a little pulling and some builds.
Sun. - 2 hour run in Laurel. Fought the wind and took a little trip down memory lane. It was kind of sad. But Grandma is doing good and that is what counts.
Monday- Did core and then went to Masters swim. Moved down a lane to have a mellower pace. We did the whole workout very quickly. Finished with a 300 breath 3 and 5 by 50s.
Tuesday
Easy run outside went over to the trails and ran for 45 minutes.
Ride: Was a little worried about this ride since you told me it was going to be hard. Got myself all psyched up for it. I like it better when you say. Just a good solid ride and then you are done! (talking to coach here) The 20 one minute intervals got hard by the end. Then the last 20 minutes was very hard. My back was so tired from trying not to fall off the rollers. I have been riding my TT bike, but might use my road bike on the rollers just to have some more position options.
Masters swim- The whole set was breast stroke. Ugh. We did a good warm up and then lots of 50s and 100s. My lane mates were choosing to do a lot of fly so I followed along putting in some good efforts of free. In the end I did a 400 build by 100s just to add a little more. Good swim. I was tired afterwards. Changed and went and did core for 30 minutes.
Thursday- Ran after work and before the meeting. The 10 minute effort was challenging but in a good way. It felt nice to get outside.
Friday-Ran at lunch. Easy. Went over to Cooper Park and back. Rode the rollers after work for an hour.
Sat.-Did the ride. Felt a little more tired during the ride than the previous weeks. The 45 min effort was harder than the 20 minutes a week before.
Swim- felt better on the swim than the week before. Actually had some umph. Broke up the 1500 by doing a little pulling and some builds.
Sun. - 2 hour run in Laurel. Fought the wind and took a little trip down memory lane. It was kind of sad. But Grandma is doing good and that is what counts.
Monday- Did core and then went to Masters swim. Moved down a lane to have a mellower pace. We did the whole workout very quickly. Finished with a 300 breath 3 and 5 by 50s.
Tuesday
Easy run outside went over to the trails and ran for 45 minutes.
Ride: Was a little worried about this ride since you told me it was going to be hard. Got myself all psyched up for it. I like it better when you say. Just a good solid ride and then you are done! (talking to coach here) The 20 one minute intervals got hard by the end. Then the last 20 minutes was very hard. My back was so tired from trying not to fall off the rollers. I have been riding my TT bike, but might use my road bike on the rollers just to have some more position options.
2/06/2011
Week of 2-2-11 (the time is going by quickly
Tuesday
Went to gym because the weather was pretty cold and ran on the treadmill for about 40 minutes. Put the machine on random hills to change things up a bit. I really hate running on a treadmill so this helped.
Rode trainer at night. Did workout. Don't really remember anything significant. Except I keep meaning to mention that the outside of my right knee has been hurting a little. It feels like the bottom of the IT band. Would like to know more if this is serious. Got me thinking about bike fit and think this week I want Erik to take some pictures and draw lines on photoshop to see if everything looks ok.
Wed.
Lisa came over to ride rollers with me. I was a little worried about timing since her workout seemed shorter. Tried to start before she got here. We had a good time and I felt really guilty about ending 15 minutes early. It is her fault. Went and got burgers with her afterwards. It was a nice night. It it much more challenging to do intervals on the rollers. Takes a lot more concentration.
Thursday
Ran at lunch. Am getting this lunch run more organized. I now bring two lunches. One very bland item to eat before running and one to eat after. This run felt really, really good. Maybe it is the ASEA water (see side note below). I warmed up, did the pick ups, and ran back to work.
Swim with Masters in the pm. Swim was very mellow. Nobody at practice was too motivated. Chased Dan around the pool again. If I can stick to him I can keep up by drafting him. We did some 100s on 135-1:40, which is very very fast for me, especially in that pool. Then Michael offered to teach me to flip turn. This was great. He gave all the proper mechanics of it. Had me get out of the pool and then watched while I went up and down adding new steps each time. Now I just need to practice. This practice was only about 2000 because of the lesson.
(Side note: My Moms friend sells this stuff called ASEA water. It is water with sodium and chloride but separate not salt. It is supposed to help with redox signalling. I am a scientist and should look it up but just haven't. I started drinking this stuff ( 2-4 oz shots a couple of times a day) because she got me a free sample and I felt guilty saying no. Have you ever heard of it? I don't know what to think of it. Have been feeling pretty good but am not convinced that is why. I am a hard sell though. )
Did 20 minutees of core when I got home from swimming.
Friday
30 minute run. Easy and fast
Sat.
Computrainer. Did the workout. Felt strong. My wattage for the 20 minute efforts was ~185. Talked to Lisa and that is her sweet spot effort so this seems about right. I am still trying to gauge pacing for example what a 1/2IM pace is when I only do it for 20 minutes. Jeff, Ryan, Anna, and David were there so the time went by fast. Brought a bottle of heed and water, some hammer gel, some shotblocks, and some pretzels. Tried to keep drinking the whole time. Ate a shot of gel or a shot block and some pretzels every 20 minutes or so. Never felt bonky.
Ate a sandwich and drove over the the pool.
Did the swim workout. On the 1600 I made myself flip turn every time. If I missed I swam back up the lane and did it again before I could turn around. Finally started to get the timing right.
Sun.
Running with Susan. The weather looks yucky so glad she wants to go. Ran by the dump and up lots of hills to Sypes Canyon then around to the East Gallatin trails and back to the car. It was good. 1:50 it took us. Susan is a great runner. She is faster than me but says our pace is good. She definitely keeps me honest going up hills. Also she chats the whole time which makes the run fun. Hopefully I can keep recruiting her for the longer runs.
Bike-Rode rollers and watched the first part of the SuperBowl. The ride was fine. Went by prety quickly. I was pretty bonky about 10 minutes off though. Got hangry (hungry/angry) with Erik. Feel bad. Legs feeling pretty fatigued for the rest of the evening. Tried to keep them up and drink lots of water.
Monday
Tired this morning. Going in to work a little late just to give myself some time.
Went to gym because the weather was pretty cold and ran on the treadmill for about 40 minutes. Put the machine on random hills to change things up a bit. I really hate running on a treadmill so this helped.
Rode trainer at night. Did workout. Don't really remember anything significant. Except I keep meaning to mention that the outside of my right knee has been hurting a little. It feels like the bottom of the IT band. Would like to know more if this is serious. Got me thinking about bike fit and think this week I want Erik to take some pictures and draw lines on photoshop to see if everything looks ok.
Wed.
Lisa came over to ride rollers with me. I was a little worried about timing since her workout seemed shorter. Tried to start before she got here. We had a good time and I felt really guilty about ending 15 minutes early. It is her fault. Went and got burgers with her afterwards. It was a nice night. It it much more challenging to do intervals on the rollers. Takes a lot more concentration.
Thursday
Ran at lunch. Am getting this lunch run more organized. I now bring two lunches. One very bland item to eat before running and one to eat after. This run felt really, really good. Maybe it is the ASEA water (see side note below). I warmed up, did the pick ups, and ran back to work.
Swim with Masters in the pm. Swim was very mellow. Nobody at practice was too motivated. Chased Dan around the pool again. If I can stick to him I can keep up by drafting him. We did some 100s on 135-1:40, which is very very fast for me, especially in that pool. Then Michael offered to teach me to flip turn. This was great. He gave all the proper mechanics of it. Had me get out of the pool and then watched while I went up and down adding new steps each time. Now I just need to practice. This practice was only about 2000 because of the lesson.
(Side note: My Moms friend sells this stuff called ASEA water. It is water with sodium and chloride but separate not salt. It is supposed to help with redox signalling. I am a scientist and should look it up but just haven't. I started drinking this stuff ( 2-4 oz shots a couple of times a day) because she got me a free sample and I felt guilty saying no. Have you ever heard of it? I don't know what to think of it. Have been feeling pretty good but am not convinced that is why. I am a hard sell though. )
Did 20 minutees of core when I got home from swimming.
Friday
30 minute run. Easy and fast
Sat.
Computrainer. Did the workout. Felt strong. My wattage for the 20 minute efforts was ~185. Talked to Lisa and that is her sweet spot effort so this seems about right. I am still trying to gauge pacing for example what a 1/2IM pace is when I only do it for 20 minutes. Jeff, Ryan, Anna, and David were there so the time went by fast. Brought a bottle of heed and water, some hammer gel, some shotblocks, and some pretzels. Tried to keep drinking the whole time. Ate a shot of gel or a shot block and some pretzels every 20 minutes or so. Never felt bonky.
Ate a sandwich and drove over the the pool.
Did the swim workout. On the 1600 I made myself flip turn every time. If I missed I swam back up the lane and did it again before I could turn around. Finally started to get the timing right.
Sun.
Running with Susan. The weather looks yucky so glad she wants to go. Ran by the dump and up lots of hills to Sypes Canyon then around to the East Gallatin trails and back to the car. It was good. 1:50 it took us. Susan is a great runner. She is faster than me but says our pace is good. She definitely keeps me honest going up hills. Also she chats the whole time which makes the run fun. Hopefully I can keep recruiting her for the longer runs.
Bike-Rode rollers and watched the first part of the SuperBowl. The ride was fine. Went by prety quickly. I was pretty bonky about 10 minutes off though. Got hangry (hungry/angry) with Erik. Feel bad. Legs feeling pretty fatigued for the rest of the evening. Tried to keep them up and drink lots of water.
Monday
Tired this morning. Going in to work a little late just to give myself some time.
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