Race- I would like to talk about my approach. Last year I went into the first lap of the bike and run going what was within me and comfortable. I pushed harder on the second lap but I had more left when I finished. I would really like to give it all out there and not have much left at the end. Should I just try and go harder from the beginning and see what happens, or should I still try and hold back a little?
5K swim on June 9th or 10th? Sounds awful.
Monday
Big swim. Got in and got er done. I felt really good. Wasn't super fatigued when it was done. Happy.
Tuesday
Big work day! Managed to fit in a run at around 2:15. It was raining out, but the run felt good. It felt good to be out in the rain.
Swim- Went to Master's right after work to do the swim workout. Can you say dragging. I could only go one speed and that was slow. I even stopped to chat for a while putting off the inevitable. I think that the weekend hit me today. Was even going one speed at work all day. So tired that night, got mad at Erik for not really any reason. He was a sweetheart though. Made me a delicious dinner while I sat on the couch.
Wednesday
Weather crappy and I was too tired to get up early and brave the other side of the Bridgers. Bailed on the photo shoot. Maybe next week when I am not so busy training, Actual ride ended up being really good. I was starting to feel less fatigued by the end of the day. Had a hard time deciding where to go, but as I started the ride, decided I would go over to Churchill. Pretty flat with couple of good hills, good place to really focus on pace. I'm glad I had to do more than one. I think my actual pace came out in the second one and the first was a little too fast.
Thursday
Ended up, last minute, deciding to go on the GAS ride. Figured I could turn around if they started riding too hard. John, Lisa, Megan and Bender were all doing an endurance ride so they were going a reasonable pace once we got to the hills. It was fun to ride with people.
Friday
Met with Lawrence and worked on my swim. My right arm doesn't follow a straight pull. It is really hard to see it and feel it and then change it. He found his camera this time, but the batteries were dead. Next time I will get filmed. Lawrence and I ran after the swim.
Saturday
Ran the Bozeman Tritons Triathlon course with a little extra loop where we go do cyclocross hill repeats. It was beautiful up there. I really love running when the weather is crappy and because I am running I'm warm. Should have brought a camera, the snow, trees, and big hill made me feel powerful. Good run. Did the last 30 minutes at pace.
Sunday
Going to Masters. There is snow on the ground and it is still coming down. Hopefully it is nice for tomorrow. Masters was good. Got in ~3000. Had to get out a little early because something scary was happening in the High School. Somebody said a person with a gun. Not sure though. We were expecting cop cars and SWAT teams outside but there was nothing.
The weather was really crappy so I rode the rollers. Rode for a good solid 1:30 and called it quits.
Monday
Was determined to ride even though the weather was crappy. Jamie and Ryan wanted to ride too but were not super motivated. I think they would have sat on their trainers. Ryan did 5.5 hours on Sat on that damn thing. Could not do it. Anyway, rode with them for 2 hours. Then they were done so I headed out by myself for two hours. Got a flat about 1/2 mile from home and my CO2 didn't work so was walking home when Lisa rode up. She thankfully had a pump and let me ride with her for an hour. Then the rain came again and I was determined to get at least another hour in so I went home and sat on the trainer. Then it got sunny.
The point is that I did the time, but I am not sure how focused it was. There is a lot more distraction that I left out (such as pulling weeds with Lisa for 10 minutes and then my shoes getting so muddy that I had to take them apart to get them off of my pedals) I guess that is sort of how the whole weekend was with the bad weather.
Tuesday
Woke up tired. Guess all that riding yesterday was pretty tough. Did the run at lunch. Felt fine. I think I stayed up too late last night.
5/29/2012
5/19/2012
5/15/12 thru 5/22/12
Just looked through my old blog. Feeling better about my fitness. I was having a lot of muscular issues last year at this time, knock on wood, but my body seems to be holding out better this year.
Went to PT and got a running evaluation on Wednesday morning. Good stuff. Went mostly because my achilles always seems to be there, lurking in the background and I have been having some plantar fascia pain. The PT, Jason Lunden, filmed my running from the front, back, and side. We found a lot of things that I can work on and take care of. He gave me a mp3 of a cadence since my cadence is 160 and it would be better to be 180. I need to go on the treadmill with that to get a feel for it. Once I get my timing down I need to think about landing softer on my right foot. He also talked about my shoes and I think I am going to get something different, or get some insoles. I don't have very strong glutes either and am compensating for the right one with a weird arm movement. So I have some glute work to do. Also, if I can get the glutes firing better I will run less from the pushoff from my calf and have less of a upward motion and more of a forward motion. He also gave me a few stretches and excercises to do to work on getting rid of the achilles pain. One is called Eccentric Gastroc Drops. I can do them at work on the stairs. Perfect. Going back in three weeks to see if I have improved.
Also. this is maybe kind of corny, but I think it sounds like fun and makes me feel a little bit like I am, I don't know, many things. This photographer in town wants to do a photo shoot of me riding my TT bike. So maybe we could work out something where I can get this and a ride in? Wednesday morning would work well with work. I could come in and stay late. I have a ton of flow to run.
Wednesday
The run was kind of brutal. Not sure if it was the heat, I am still tired from the weekend, or the shorter rest between, but on the last mile I was not a happy camper. Felt tougher than the last time I did these.
Swim- Awesome swim. Julie and Michael let me swim with them. Even though I am slower than them, I kept on the intervals. 8 minutes for a 400 Total time was 7:30. 55 seconds for 4x100. The last 100 I was a couple of seconds off, but I felt good about it. We got in a great workout. 3500 total. Maybe that brief hiatus from swimming was good for me. I felt like my stroke was better last night. I was getting to be kind of a head case over swimming and maybe that is going away.
Thursday
Calves hurt from all of those calf raises and Eccentric Gastro Drops.
Rode after work. When I headed out the dark clouds were really moving in. Did a warm up taking the long way through town and headed north, thinking it looked lighter in that direction. As soon as I started the first interval the sky opened up and it rained sideways. I had brought a rain jacket so I just kept going. My bike computer died right when the storm hit, so I didn't have any idea what 2 miles was. So I did 5 minute intervals. These were hard. My legs and back were pretty stiff. Took the long way home, but didn't have a lot left. Rode a little short of 2 hours. My feet were freezing from being so wet. That ride was quite the adventure. Once I was on my bike I felt good, hard to motivate with the cloudy weather, and then once the storm hit I really thought I was crazy, but it was fun too.
Friday
Great training day. Met Lawrence at pool. He watched me swim a 50 and gave me a couple of pointers. Did a bunch of drills to work on what I needed to and did the 1250 straight. He said I looked a lot better after his pointers. Yes.
Ran on the treadmill listening to the metronome that was at 176 beats per minute. Wow my cadence is slow.
That was hard to find the beat. Took way more concentration than I thought. Ran to metronome for about 15 minutes. Turned off the metronome and tried to match cadence for ~10 minute or so.
Did some glute strengthening exercises post run. That was another problem with my run. My right arm sticks out and my left hip is dropping. I need to strengthen my glutes.
Really felt great having an easy day of training, but having it be so focused and productive. Tired tonight though.
Saturday
Ride! Rode with Lawrence, Jamie and Art. Legs were feeling kind of tired from the beginning. Went over Kelly Canyon which is a pretty steep climb then up Bridger Canyon which goes to the pass of Battle Ridge and then down the other side. We rode for ~40 miles before turning around. Did all of the prescribed intervals and a lot of them on the steep uphills. It was a hard ride, and a very good ride. I realized my nutrition was off. I was kind of feeling crabby all day and really dreading the uphill on the way back. I need at least one more scoop of accelerade/hour. Luckily I had brought a few gels and some candy bars so could compensate. Total ride time was 5 hours and we were probably out for 6. I didn't realize when we started the ride that it was that much longer. Feeling tired but Erik is gone so looking forward to sitting on the couch and going to bed early. Really focus on getting a good recovery to be ready for tomorrow.
Sunday
Dang, totally forgot about no Masters until this am. Wow, that was a brain fart.
Think I am going to go up Spanish Peaks to do the run. Get out of town a little and maybe see a bear! Yikes.
Didn't see a bear, but lots and lots of bison. Run was good. Liked the little pickups. It was fun to be out on the trail again. These runs go by so quickly. I should probably run on the road next week though. Spanish Creek is so pretty, the water is clear and cold. It always, even as a kid, made me want to go swimming in it. I eye the deep parts and just want to jump in, nevermind that the water is so cold I can't stick my feet in.
Got home and jumped on the mt bike for a little tool around town. Stopped at the grocery store for dinner stuff. It is a really nice night and good to be out and about. All the parks are full of people playing whatever their pleasure.
Good week of training. Minus the swim everything seemed to go well!
Went to PT and got a running evaluation on Wednesday morning. Good stuff. Went mostly because my achilles always seems to be there, lurking in the background and I have been having some plantar fascia pain. The PT, Jason Lunden, filmed my running from the front, back, and side. We found a lot of things that I can work on and take care of. He gave me a mp3 of a cadence since my cadence is 160 and it would be better to be 180. I need to go on the treadmill with that to get a feel for it. Once I get my timing down I need to think about landing softer on my right foot. He also talked about my shoes and I think I am going to get something different, or get some insoles. I don't have very strong glutes either and am compensating for the right one with a weird arm movement. So I have some glute work to do. Also, if I can get the glutes firing better I will run less from the pushoff from my calf and have less of a upward motion and more of a forward motion. He also gave me a few stretches and excercises to do to work on getting rid of the achilles pain. One is called Eccentric Gastroc Drops. I can do them at work on the stairs. Perfect. Going back in three weeks to see if I have improved.
Also. this is maybe kind of corny, but I think it sounds like fun and makes me feel a little bit like I am, I don't know, many things. This photographer in town wants to do a photo shoot of me riding my TT bike. So maybe we could work out something where I can get this and a ride in? Wednesday morning would work well with work. I could come in and stay late. I have a ton of flow to run.
Wednesday
The run was kind of brutal. Not sure if it was the heat, I am still tired from the weekend, or the shorter rest between, but on the last mile I was not a happy camper. Felt tougher than the last time I did these.
Swim- Awesome swim. Julie and Michael let me swim with them. Even though I am slower than them, I kept on the intervals. 8 minutes for a 400 Total time was 7:30. 55 seconds for 4x100. The last 100 I was a couple of seconds off, but I felt good about it. We got in a great workout. 3500 total. Maybe that brief hiatus from swimming was good for me. I felt like my stroke was better last night. I was getting to be kind of a head case over swimming and maybe that is going away.
Thursday
Calves hurt from all of those calf raises and Eccentric Gastro Drops.
Rode after work. When I headed out the dark clouds were really moving in. Did a warm up taking the long way through town and headed north, thinking it looked lighter in that direction. As soon as I started the first interval the sky opened up and it rained sideways. I had brought a rain jacket so I just kept going. My bike computer died right when the storm hit, so I didn't have any idea what 2 miles was. So I did 5 minute intervals. These were hard. My legs and back were pretty stiff. Took the long way home, but didn't have a lot left. Rode a little short of 2 hours. My feet were freezing from being so wet. That ride was quite the adventure. Once I was on my bike I felt good, hard to motivate with the cloudy weather, and then once the storm hit I really thought I was crazy, but it was fun too.
Friday
Great training day. Met Lawrence at pool. He watched me swim a 50 and gave me a couple of pointers. Did a bunch of drills to work on what I needed to and did the 1250 straight. He said I looked a lot better after his pointers. Yes.
Ran on the treadmill listening to the metronome that was at 176 beats per minute. Wow my cadence is slow.
That was hard to find the beat. Took way more concentration than I thought. Ran to metronome for about 15 minutes. Turned off the metronome and tried to match cadence for ~10 minute or so.
Did some glute strengthening exercises post run. That was another problem with my run. My right arm sticks out and my left hip is dropping. I need to strengthen my glutes.
Really felt great having an easy day of training, but having it be so focused and productive. Tired tonight though.
Saturday
Ride! Rode with Lawrence, Jamie and Art. Legs were feeling kind of tired from the beginning. Went over Kelly Canyon which is a pretty steep climb then up Bridger Canyon which goes to the pass of Battle Ridge and then down the other side. We rode for ~40 miles before turning around. Did all of the prescribed intervals and a lot of them on the steep uphills. It was a hard ride, and a very good ride. I realized my nutrition was off. I was kind of feeling crabby all day and really dreading the uphill on the way back. I need at least one more scoop of accelerade/hour. Luckily I had brought a few gels and some candy bars so could compensate. Total ride time was 5 hours and we were probably out for 6. I didn't realize when we started the ride that it was that much longer. Feeling tired but Erik is gone so looking forward to sitting on the couch and going to bed early. Really focus on getting a good recovery to be ready for tomorrow.
Sunday
Dang, totally forgot about no Masters until this am. Wow, that was a brain fart.
Think I am going to go up Spanish Peaks to do the run. Get out of town a little and maybe see a bear! Yikes.
Didn't see a bear, but lots and lots of bison. Run was good. Liked the little pickups. It was fun to be out on the trail again. These runs go by so quickly. I should probably run on the road next week though. Spanish Creek is so pretty, the water is clear and cold. It always, even as a kid, made me want to go swimming in it. I eye the deep parts and just want to jump in, nevermind that the water is so cold I can't stick my feet in.
Got home and jumped on the mt bike for a little tool around town. Stopped at the grocery store for dinner stuff. It is a really nice night and good to be out and about. All the parks are full of people playing whatever their pleasure.
Good week of training. Minus the swim everything seemed to go well!
5/14/2012
5/9/12 thru 5/14/12
Thoughts and organization.
First, Congrats on Ben Hoffman's win and that other girl you coach Cherisa Werrick (sp?). Looks like she had a good race. I found her blog and she seems pretty cool.
I am getting excited to race. I need something to convince myself that I am fit.
Swimming: New summer schedule at MSU is 11-1, 4-6:30, and 10-12 on Saturday. Closed Sunday.
The swim center is closed on Saturday and Sunday.
Still not sure about Masters. I just sent an email. But it looks like big swims in the pool might
have to be on the weekday.
Masters is having a 5k swim on June 10th. Sounds awful, but if you think it would be good, I will
update my shuffle.
May 18, 19 and 20th Swim Center closed for a swim meet.
Knee seems to be healing pretty well. I think I'm going to have a pretty big scar. Probably should have gotten a couple of stitches.
Wednesday
Skipped the run since the doctor scared me into it. But I did do the group ride with the Mules. Ray showed me some new town loops and connectors which include some climbing. He always rides fast, so I wouldn't say the ride was super easy. Started out a little early before I met them to get in some extra time. I think total ride time was a little over 2 hours.
Thursday
:45 minute run. Felt very, very good. I just needed to get out and run. Didn't even care where I went. I don't know if I have ever felt that way before. Just free. The trees are all blooming and it smells absolutely wonderful outside. Stood under one of the white blossoming trees for a little while and just enjoyed how pretty it was.
Friday
Love it. Basically a day off, with 2 total hours of excercising. Ran at lunch for 30 minutes. Felt good. Rodes after work on the mt bike with Erik. We just tooled around on the town trails. Not anything hard.
Saturday
Ride with Art, Lawrence, and Erik. Headed up Hyalite since the road opens tomorrow. Then over to Gateway and over to Gallatin Canyon. There were herds and herds of bison on Turner's property. I was pretty cool and made me wonder if that is what the prarie used to look like. The ride up Hyalite was good, rode pretty hard, but after that we didn't push it hardly at all. Oh, except Gooch Hill. I wanted a little effort so rode up pretty hard. Think I need to be better about being more focused on these rides. Total ride time was ~4 hours and we were out for ~5.
Met up with some friends who just moved back to Bozeman. I am excited for them to be here.
Sunday
Woke up and looked at knee and went back to bed. Was really tired and just not motivated to get to swimming. Submitted the job application for the Director of Parks and Recreation today too. I think I was kind of stressed out about it. Feel very relieved to have that part over. It was a lot of work to get that all together.
Good ride. Kept the pace up and going. Felt strong and fast.
Run- Couldn't pass up a trail run. Had everything ready when I got back in from the bike. Jumped in the car and was running within 30 minutes of the ride. Hope that is okay, it was just to nice out to be on hot pavement. Run was good. Decided I wanted to make it to the 4th bridge. There was some snow and navigating around trees. Total run time was a little longer than prescribed. 2:15 instead. There is this little uphill part of the trail the last mile or so on the way back. Was motivated enough to push it on that part a bit. I actually crave the hurt a little bit. Was happy with the run.
Monday
Tired. How did that happen? Going to shock the body back into swimming!!!
First, Congrats on Ben Hoffman's win and that other girl you coach Cherisa Werrick (sp?). Looks like she had a good race. I found her blog and she seems pretty cool.
I am getting excited to race. I need something to convince myself that I am fit.
Swimming: New summer schedule at MSU is 11-1, 4-6:30, and 10-12 on Saturday. Closed Sunday.
The swim center is closed on Saturday and Sunday.
Still not sure about Masters. I just sent an email. But it looks like big swims in the pool might
have to be on the weekday.
Masters is having a 5k swim on June 10th. Sounds awful, but if you think it would be good, I will
update my shuffle.
May 18, 19 and 20th Swim Center closed for a swim meet.
Knee seems to be healing pretty well. I think I'm going to have a pretty big scar. Probably should have gotten a couple of stitches.
Wednesday
Skipped the run since the doctor scared me into it. But I did do the group ride with the Mules. Ray showed me some new town loops and connectors which include some climbing. He always rides fast, so I wouldn't say the ride was super easy. Started out a little early before I met them to get in some extra time. I think total ride time was a little over 2 hours.
Thursday
:45 minute run. Felt very, very good. I just needed to get out and run. Didn't even care where I went. I don't know if I have ever felt that way before. Just free. The trees are all blooming and it smells absolutely wonderful outside. Stood under one of the white blossoming trees for a little while and just enjoyed how pretty it was.
Friday
Love it. Basically a day off, with 2 total hours of excercising. Ran at lunch for 30 minutes. Felt good. Rodes after work on the mt bike with Erik. We just tooled around on the town trails. Not anything hard.
Saturday
Ride with Art, Lawrence, and Erik. Headed up Hyalite since the road opens tomorrow. Then over to Gateway and over to Gallatin Canyon. There were herds and herds of bison on Turner's property. I was pretty cool and made me wonder if that is what the prarie used to look like. The ride up Hyalite was good, rode pretty hard, but after that we didn't push it hardly at all. Oh, except Gooch Hill. I wanted a little effort so rode up pretty hard. Think I need to be better about being more focused on these rides. Total ride time was ~4 hours and we were out for ~5.
Met up with some friends who just moved back to Bozeman. I am excited for them to be here.
Sunday
Woke up and looked at knee and went back to bed. Was really tired and just not motivated to get to swimming. Submitted the job application for the Director of Parks and Recreation today too. I think I was kind of stressed out about it. Feel very relieved to have that part over. It was a lot of work to get that all together.
Good ride. Kept the pace up and going. Felt strong and fast.
Run- Couldn't pass up a trail run. Had everything ready when I got back in from the bike. Jumped in the car and was running within 30 minutes of the ride. Hope that is okay, it was just to nice out to be on hot pavement. Run was good. Decided I wanted to make it to the 4th bridge. There was some snow and navigating around trees. Total run time was a little longer than prescribed. 2:15 instead. There is this little uphill part of the trail the last mile or so on the way back. Was motivated enough to push it on that part a bit. I actually crave the hurt a little bit. Was happy with the run.
Monday
Tired. How did that happen? Going to shock the body back into swimming!!!
5/09/2012
new week
Oliver is coming on fast. I was running on Monday and thinking about how good I was feeling and how I was excited to get back to Bozeman to get in some good training. Unfortunately and suddenly right after that thought I was on the ground. Tripped over something and took quite the digger.My knee got gashed pretty good. I made it back to the hotel, got it cleaned up and am going to the doctor today.
Tuesday
Okay fine. I will just start to settle into these swims. They are fine.
The ride was good too. Did 2 intervals up Hyalite. The others were part of the ride getting there.
Wednesday
Run- Mapped out a little route. Track seemed kind of boring. Either my route was shorter than I thought, or I ran those too fast. Under 7. Felt okay though.
Swim- Busted out ~3300. Wanted a good swim before we left. We did 100 IMs between longer free sets. Good workout to break things up. Masters is quiet right now. When I got out Nick and I were the only people in that huge pool.. It was neat to swim with the water so smooth.
Thursday
Travel
Friday- Rented a bike. The bike shop people were really nice and drew a line on a map for a route for me. Nothing on the east coast goes in a straight line though and I spent a lot of time getting lost and back tracking. Learned why I am such a bad navigator. The ride was fun though. Finally got out on some more rural roads. Lots of punchy little hills. Rode back pretty hard, since I knew the way. You get pretty tired standing up on little climb after climb. Ride was about 4 hours total. Met Amy and Kim and went to the Red Sox game. 13 innings and they ended losing.
Saturday
Got out on the Charles River trails and did a two hour run. Felt really good the whole time. I think it had something to do with being at sea level. Ran up the river for an hour and back for an hour. Good run!
Sunday
Tired today. This conference involves a lot of drinking. Not on my game today. Annoyed since I had to give my poster. Did the 1900 swim this day in the hotel pool. I think the pool had something nasty in it. Was kind of sick to my stomach afterwards, but the shorter length wasn't that annoying and felt like the workout was effective. Tried the band swimming. Made it halfway and my feet were dragging on the bottom. Do I use my hips to keep my feel up? Was going to run, but decided not to. I was soo tired this day. Not a lot of sleep was much of the culprit.
Monday
Had it all planned out to run between my labs posters, some talks, and doing some sightseeing. Ate shit on the run and now have a giant gash on my knee. My plans got all screwed up.
Tuesday
Travel
Wed.
Need to get back at it. Travel was fun, but wow I spent a lot of money. I don't love Boston. Think I'm more of of a west coast person. Glad to be home eating regular food etc.
Tuesday
Okay fine. I will just start to settle into these swims. They are fine.
The ride was good too. Did 2 intervals up Hyalite. The others were part of the ride getting there.
Wednesday
Run- Mapped out a little route. Track seemed kind of boring. Either my route was shorter than I thought, or I ran those too fast. Under 7. Felt okay though.
Swim- Busted out ~3300. Wanted a good swim before we left. We did 100 IMs between longer free sets. Good workout to break things up. Masters is quiet right now. When I got out Nick and I were the only people in that huge pool.. It was neat to swim with the water so smooth.
Thursday
Travel
Friday- Rented a bike. The bike shop people were really nice and drew a line on a map for a route for me. Nothing on the east coast goes in a straight line though and I spent a lot of time getting lost and back tracking. Learned why I am such a bad navigator. The ride was fun though. Finally got out on some more rural roads. Lots of punchy little hills. Rode back pretty hard, since I knew the way. You get pretty tired standing up on little climb after climb. Ride was about 4 hours total. Met Amy and Kim and went to the Red Sox game. 13 innings and they ended losing.
Saturday
Got out on the Charles River trails and did a two hour run. Felt really good the whole time. I think it had something to do with being at sea level. Ran up the river for an hour and back for an hour. Good run!
Sunday
Tired today. This conference involves a lot of drinking. Not on my game today. Annoyed since I had to give my poster. Did the 1900 swim this day in the hotel pool. I think the pool had something nasty in it. Was kind of sick to my stomach afterwards, but the shorter length wasn't that annoying and felt like the workout was effective. Tried the band swimming. Made it halfway and my feet were dragging on the bottom. Do I use my hips to keep my feel up? Was going to run, but decided not to. I was soo tired this day. Not a lot of sleep was much of the culprit.
Monday
Had it all planned out to run between my labs posters, some talks, and doing some sightseeing. Ate shit on the run and now have a giant gash on my knee. My plans got all screwed up.
Tuesday
Travel
Wed.
Need to get back at it. Travel was fun, but wow I spent a lot of money. I don't love Boston. Think I'm more of of a west coast person. Glad to be home eating regular food etc.
Subscribe to:
Posts (Atom)
