It was so nice to get out of town this weekend. Who knew you only had to drive 3 hours to get spring. As soon as we drove into Bozeman last night it started snowing. OMG- for the love of God . Stop Snowing!! I am seriously thinking of moving to Missoula.
Thanks for meeting up with me (and Lawrence) and sorry for keeping you out so late. I can't believe we did that again. I am pretty tired today (Monday). Hope your run went well since all your other racing this weekend got shortened.
Schedule- I want to take off Friday from work to drive up to Kalispell. Get in a good day and a quality nights sleep before the Speedwagon. (We are going to stay at Erik's brothers in Kalispell). I have to convince Erik still though. I think leaving early afternoon would be ideal. Say 12 or 1pm. I would like to get in a swim at The Wave or the other gym in Kalispell. Just depends on how cheap I feel like being on Sunday. ( I think Erik's brother has a membership to the Kalispell one) The Wave is much nicer though. Also a nice run in the Flathead would be good. Probably come back later afternoon on Sunday.
No big work days scheduled for this week, so far. I think I will plan a big day for early next week though. Probably Monday.
Highlights of the week:
You already know this one. 1000 swim in 15 minutes. I completely missed the wall each time for the first lap so lost a few seconds (uggh, so annoying, cursed myself out underwater). Good to know though. Not to get too excited for the Grizzly. Start out solid and make it go harder as a go. Also, everybody said my flip turns suck. This is how I see it. A couple of years ago I could barely flip turn. A couple of years ago, all of my anxiety for the Grizzly was based on how sucky my flip turns were. I can now flip for every lap (usually) in a 1000 and am pretty confident in that ability. I think I have made a lot of progress. However, I still have a lot of progress to make. So now I need to work on making them faster. Apparently, they are really slow. I glide too much into the wall and don't actually flip very fast. I think I do in my little underwater world so I know I need to work on this.
Wednesday's workouts:
I did the run on the treadmill. It wasn't cold out, but gray and dreary and slippery. Are you okay with me doing these on the treadmill until it gets drier out so it is easier to find good terrain for doing intervals? During the 15 minute warm up I realized it might be kind of hard. Set the half marathon pace at (I don't remember now, but I just looked up Calgary and I think I want to shoot for a 7:30 this year) then set the 10k+ at 7:05 and the 10K- at 6:45. It was hard but okay. I could get in a groove on all of them that didn't feel like I was about to eat shit off the treadmill. My legs and back were not feeling cooperative at first but eventually got into a groove.
Got in a good PT/core session after run too.
The Computrainer didn't work out. Lawrence locked me out of his house. I got a key though, so it doesn't happen again. I went home and did the workout on the rollers. I felt okay about this since I have in my head what those efforts should feel like. However, I am not coordinated enough to stand up on rollers. The workout was hard. Not as hard as last week, but hard enough. Especially after that run.
Band swimming-
I had already done last weeks band workout when I talked to you, but had not tried swimming yet. I didn't feel like the band workout was all that hard. Probably because the distances were short. However, at swimming on Tuesday my shoulders were sooooo sore and I was having trouble motivating for 100's.
Sunday 50 minute run
Ran the Grizzly hill a couple of times. Glad I did it. It is always a little longer than I remember. I would like to go do a few hill runs between now and then. If I go over to Peet's Hill I can get about 5-6 two minute climbs going up and down the hill on different trails. I felt like my hill climbing ability was sub par on Sunday.
Summary-
Questions
1) Treadmill workouts okay when weather is bad?
2) Hill climbs?
3) Can you help me with my flip turns?
Let me know if you have questions.
3/19/2014
On the ball this week
When do you need fliers for the Bobcat to stuff in Grizzly bags? I hopefully will have them this week.
Can I see you this weekend? Food, run, etc. Let me know. I am coming over with Lawrence.
There is a running group Tuesdays 5:30. Good group of runners. Probably Bozeman's better women. Will transition into track workouts as spring gets closer (April 1st). Something to think about? Plan on in the future? The track workouts might be good?
Race question- Do you have some sort of spreadsheet or list of volunteer jobs and how you guys organize volunteers? I don't want to reinvent the wheel if you could help me out. It just isn't super clear to me how to organize it. Where we need to have the most reliable people and how much to expect from them? I would even be curious how you guys "reimburse" volunteers
Bozeman Triathlon registration price goes up on April 1st. Sprint or Olympic? I am leaning towards sprint. The water is going to be cold this year (early in the year and lots of snow). Also, the start for the Olympic is early, 7am. Sprint will start later. It just seems warmer to start later and I don't want to have to be there at 5:30 am.
Schedule- Actually am having a busy day today and tomorrow (Monday 3/24). Probably won't have another busy day until later next week.
Weeks highs and lows
Tuesday- Sort of a bust. Bike inoperable for riding. Swim 20x50 was main set. Lots of rest and really boring. Who tapers two weeks before a swim meet? Ridiculous.
Wed- Hard/good ride. Made up for bust on Tuesday.
Friday- Swim was deceptively hard. Last four 150s were harder than I thought when looking at the workout.
Saturday- Super nice to sleep in!!! Ride was hard but good. Had four friends to chat with while suffering through those intervals. Or sort of chat with, between gasps.
Sunday- Masters okay. Tapering so workout wasn't very hard or long. Ran with Lawrence, which was nice because it was cold and cloudy out. Not super motivating. Nice to have a chatting buddy. Was tired. Two hours is a long run. Just ran on hilly paved roads. The trails were very slippery. Also ran the super, awesome Bobcat run course. I really hope the City is on board.
Can I see you this weekend? Food, run, etc. Let me know. I am coming over with Lawrence.
There is a running group Tuesdays 5:30. Good group of runners. Probably Bozeman's better women. Will transition into track workouts as spring gets closer (April 1st). Something to think about? Plan on in the future? The track workouts might be good?
Race question- Do you have some sort of spreadsheet or list of volunteer jobs and how you guys organize volunteers? I don't want to reinvent the wheel if you could help me out. It just isn't super clear to me how to organize it. Where we need to have the most reliable people and how much to expect from them? I would even be curious how you guys "reimburse" volunteers
Bozeman Triathlon registration price goes up on April 1st. Sprint or Olympic? I am leaning towards sprint. The water is going to be cold this year (early in the year and lots of snow). Also, the start for the Olympic is early, 7am. Sprint will start later. It just seems warmer to start later and I don't want to have to be there at 5:30 am.
Schedule- Actually am having a busy day today and tomorrow (Monday 3/24). Probably won't have another busy day until later next week.
Weeks highs and lows
Tuesday- Sort of a bust. Bike inoperable for riding. Swim 20x50 was main set. Lots of rest and really boring. Who tapers two weeks before a swim meet? Ridiculous.
Wed- Hard/good ride. Made up for bust on Tuesday.
Friday- Swim was deceptively hard. Last four 150s were harder than I thought when looking at the workout.
Saturday- Super nice to sleep in!!! Ride was hard but good. Had four friends to chat with while suffering through those intervals. Or sort of chat with, between gasps.
Sunday- Masters okay. Tapering so workout wasn't very hard or long. Ran with Lawrence, which was nice because it was cold and cloudy out. Not super motivating. Nice to have a chatting buddy. Was tired. Two hours is a long run. Just ran on hilly paved roads. The trails were very slippery. Also ran the super, awesome Bobcat run course. I really hope the City is on board.
3/17/2014
And the season begins
Schedule
Everything seems pretty normal at work and at home. No experiments this week and home this weekend. Saving up my energy for the next few months.
Questions: Why do some people breath so hard when running racing and other don't? I don't think I sound like that. If I pushed myself to sound like that I would completely blow up.
Does the buoy go at my ankles?
Weeks highlights:
Tuesday Masters- 3500. Got kicked out of my lane. Too many fast people and 200 and 400 IMs. I can't keep up. Swam in a lane down basically by myself. Did 4-100 IMs the first time and free for most of the rest of the workout. Still happy with the distance. Glad to take control of my swimming.
Saturday- Run to Pub. Despite not really feeling like running hard and not seeming super motivated I think I pulled the race off pretty well. Got to the start not very early. Basically got off the bus, pee'd in somebodies backyard, took off my warm clothes, and the gun went off. Did not feel good running so cold. Also, felt like I started out too fast, but decided to just go with it, and I could slow down when the time came. Kept running. Started to get cramped up on one of the downhills about 1.5 miles to go. This cramping is nothing new. Happened in a marathon once and at the Grizzly on the downhill a couple hears ago. It is a very painful cramp. I think brought on by dehydration, low electrolytes, and the downhill impact. Had to slow down or I knew it would be over. As soon as I got to the bottom of the hill started running fast again. Had a good 1/2 mile battle with another woman. She was breathing so hard I totally thought I could drop her. Couldn't. Sprinted at the end to beat her. Thank goodness for cyclocross. She was so nice. Thanked me for pushing her so hard. She pushed me too. 6:55 pace. Damn I really didn't think I had that in me. (It was a fast course, mostly downhill) AG 2nd. 5th overall!!!
Sunday- It was so nice out. There was a little wind but without it we would have been in short sleeves. Erik and I rode, which was nice since we don't often spend the whole day together. Rode on dirt north of town and climbed what we just named the Endodontist climb, like "the dentist" at the Speedwagon, but much longer and steeper. You think you are at the top and it is only halfway. Lots of ups and downs to get there. We left the house at 12:30 and got home at 6:30. It did involve a couple of trip to my sisters and the grocery store so I believe we rode hard for at least 4 hours. Saw five bald eagles, forgot how hungry we would get, and were very tired after getting home. Good practice and reminders for the Speedwagon.
Monday- Nice easy, easy 30 minute run. My quads are so sore from cramping up on Saturday. Followed run with a bunch of stretching and PT.
Weeks failures:
Baby step Elliot, baby steps. I logistically had a hard time planning an outdoor ride. Rode to and from work and then rode the rollers for an hour. It was snowy and I couldn't figure out which bike to ride, what clothes to wear, where to ride. To much.
Everything seems pretty normal at work and at home. No experiments this week and home this weekend. Saving up my energy for the next few months.
Questions: Why do some people breath so hard when running racing and other don't? I don't think I sound like that. If I pushed myself to sound like that I would completely blow up.
Does the buoy go at my ankles?
Weeks highlights:
Tuesday Masters- 3500. Got kicked out of my lane. Too many fast people and 200 and 400 IMs. I can't keep up. Swam in a lane down basically by myself. Did 4-100 IMs the first time and free for most of the rest of the workout. Still happy with the distance. Glad to take control of my swimming.
Saturday- Run to Pub. Despite not really feeling like running hard and not seeming super motivated I think I pulled the race off pretty well. Got to the start not very early. Basically got off the bus, pee'd in somebodies backyard, took off my warm clothes, and the gun went off. Did not feel good running so cold. Also, felt like I started out too fast, but decided to just go with it, and I could slow down when the time came. Kept running. Started to get cramped up on one of the downhills about 1.5 miles to go. This cramping is nothing new. Happened in a marathon once and at the Grizzly on the downhill a couple hears ago. It is a very painful cramp. I think brought on by dehydration, low electrolytes, and the downhill impact. Had to slow down or I knew it would be over. As soon as I got to the bottom of the hill started running fast again. Had a good 1/2 mile battle with another woman. She was breathing so hard I totally thought I could drop her. Couldn't. Sprinted at the end to beat her. Thank goodness for cyclocross. She was so nice. Thanked me for pushing her so hard. She pushed me too. 6:55 pace. Damn I really didn't think I had that in me. (It was a fast course, mostly downhill) AG 2nd. 5th overall!!!
Sunday- It was so nice out. There was a little wind but without it we would have been in short sleeves. Erik and I rode, which was nice since we don't often spend the whole day together. Rode on dirt north of town and climbed what we just named the Endodontist climb, like "the dentist" at the Speedwagon, but much longer and steeper. You think you are at the top and it is only halfway. Lots of ups and downs to get there. We left the house at 12:30 and got home at 6:30. It did involve a couple of trip to my sisters and the grocery store so I believe we rode hard for at least 4 hours. Saw five bald eagles, forgot how hungry we would get, and were very tired after getting home. Good practice and reminders for the Speedwagon.
Monday- Nice easy, easy 30 minute run. My quads are so sore from cramping up on Saturday. Followed run with a bunch of stretching and PT.
Weeks failures:
Baby step Elliot, baby steps. I logistically had a hard time planning an outdoor ride. Rode to and from work and then rode the rollers for an hour. It was snowy and I couldn't figure out which bike to ride, what clothes to wear, where to ride. To much.
3/09/2014
Tired
One word seems to describe this week. Tired. I felt like I was just ready for bed all day long. In my opinion it was hormones because by Sunday, even though I was tired, I was feeling much more motivated.
And Lawrence wonders what secret Ironman you are preparing me for?
Schedule- My work and skiing schedule worked pretty well. MSU pool was closed all weekend, so the regular Saturday swim would have been harder to do than usual.
This week- Don't have a big work day on Wednesday. Thank goodness. So, can change that if you want. Also, don't have anything going on into next week as far as work or personal. Kind of want a mellow weekend before the end of March and April get here. Really need to wrap up some Bobcat stuff.
Here are the highlights and lows of the week:
Swimming:
My Thursday swim got cut to about a 800 because at 6pm the lifeguards started taking out the lane lines and said that open boating started at 6pm. They were wrong. Open boating starts at 6:30. Next time I am printing out a schedule and bring it with me. My arms were really, really tired though. I really got after it at Masters on Tuesday. IM. Probably did 200-300 fly and I got a new tip to keep my thumbs down so I think there are some new muscles getting used there. Also, the 700 TT on sort of tired arms on Wednesday didn't help. Which leads to the TT. 700 in 10 minutes. I have to admit I was really, really shooting for a 9:30. Swimming improvement at a glacial pace again. At Masters on Sunday I took control. Coach Jamie had a really random workout. IM kick and drill then build etc. I was tired and hadn't swam for a couple of days so did everything free. Lots of kick and drill leading into a bunch of builds leading into a bunch of FASTS leading into a good 500. I thought it was a good swim and didn't let the slackers hold me back. Lapped people on the sprints.
Riding
Was way too tired to get up and spin on Friday morning before skiing. I think I made up for it a little skiing. After a couple of lift rides I remembered how I used to rip around on that mountain and I decided to do it again. Jenny took me to upper avalanche and it burned good coming down. Did a few of those during the day (double black diamond is the way to go). We caught the last chair even and watched my sisters dog Cody run down the mountain doing sweep with Aaron, her husband.
Sunday's ride was really good. However, I do not understand the difference between ERG and SLOPE mode. If it is in ERG mode I can make the watts go really high with not so much perceived effort. It is great for doing the high cadence intervals because the resistance is smaller. SLOPE mode is much harder to get the watts up. I thought watts is watts. Am going to do some research on this in the next week. Started a new TV show. Bates Motel. It is very captivating. Could have keep riding if I didn't have to get to dinner.
Running
For intervals. It was slick and slushy outside. Opted to do the intervals on the treadmill. Set myself up for a 7:00 minute mile pace. Faster than I can do, but I would like to run that fast so why not try. You also did say a 5k pace. Felt okay. I didn't die anyway.
Did the long run on Saturday. Skiing didn't involve a lot of eating and I was running on empty. After about 30 minutes I realized I needed food to finish the run. Ran back to work, got cash, ran to the grocery store and bought some gels, continued the run from there. Total run time was probably 1:45. Didn't feel super great. Again, was tired.
And Lawrence wonders what secret Ironman you are preparing me for?
Schedule- My work and skiing schedule worked pretty well. MSU pool was closed all weekend, so the regular Saturday swim would have been harder to do than usual.
This week- Don't have a big work day on Wednesday. Thank goodness. So, can change that if you want. Also, don't have anything going on into next week as far as work or personal. Kind of want a mellow weekend before the end of March and April get here. Really need to wrap up some Bobcat stuff.
Here are the highlights and lows of the week:
Swimming:
My Thursday swim got cut to about a 800 because at 6pm the lifeguards started taking out the lane lines and said that open boating started at 6pm. They were wrong. Open boating starts at 6:30. Next time I am printing out a schedule and bring it with me. My arms were really, really tired though. I really got after it at Masters on Tuesday. IM. Probably did 200-300 fly and I got a new tip to keep my thumbs down so I think there are some new muscles getting used there. Also, the 700 TT on sort of tired arms on Wednesday didn't help. Which leads to the TT. 700 in 10 minutes. I have to admit I was really, really shooting for a 9:30. Swimming improvement at a glacial pace again. At Masters on Sunday I took control. Coach Jamie had a really random workout. IM kick and drill then build etc. I was tired and hadn't swam for a couple of days so did everything free. Lots of kick and drill leading into a bunch of builds leading into a bunch of FASTS leading into a good 500. I thought it was a good swim and didn't let the slackers hold me back. Lapped people on the sprints.
Riding
Was way too tired to get up and spin on Friday morning before skiing. I think I made up for it a little skiing. After a couple of lift rides I remembered how I used to rip around on that mountain and I decided to do it again. Jenny took me to upper avalanche and it burned good coming down. Did a few of those during the day (double black diamond is the way to go). We caught the last chair even and watched my sisters dog Cody run down the mountain doing sweep with Aaron, her husband.
Sunday's ride was really good. However, I do not understand the difference between ERG and SLOPE mode. If it is in ERG mode I can make the watts go really high with not so much perceived effort. It is great for doing the high cadence intervals because the resistance is smaller. SLOPE mode is much harder to get the watts up. I thought watts is watts. Am going to do some research on this in the next week. Started a new TV show. Bates Motel. It is very captivating. Could have keep riding if I didn't have to get to dinner.
Running
For intervals. It was slick and slushy outside. Opted to do the intervals on the treadmill. Set myself up for a 7:00 minute mile pace. Faster than I can do, but I would like to run that fast so why not try. You also did say a 5k pace. Felt okay. I didn't die anyway.
Did the long run on Saturday. Skiing didn't involve a lot of eating and I was running on empty. After about 30 minutes I realized I needed food to finish the run. Ran back to work, got cash, ran to the grocery store and bought some gels, continued the run from there. Total run time was probably 1:45. Didn't feel super great. Again, was tired.
3/03/2014
Blog that works
I never got that other post to publish.
So sad. Fred Allendorf's wife didn't make it. I just can't believe that happened. Sounds like conditions in Missoula are super bad too.
Schedule- This week is going to suck for scheduling. I will do my best to keep the training going.
Friday- Can I go downhill skiing with my cousin? I have had this urge to go all winter. Plus, my cousin normally lives in Scotland so I don't get to see her much. She is in Bozeman for a little while so I might as well spend time with her. Plus, she is a newby and I haven't skied in many years. We are probably on the same level. Unlike my sister who is just a ripper.
Saturday, Monday, and Wednesday are big work days. I can get away for the 3:30 to 6:30 pool time Monday and Wednesday. Pool on Saturday would be tough. It closes too early to make it. Experiments have a two hour incubation that starts around 3. I could get away with a run on all of those days. I could also ride trainer or rollers on all of those days. They are just long days, plain and simple. Since I am coming in all day Saturday and for a couple of hours on Sunday I think I deserve time from work on Tuesday and Thursday or both. Maybe switch out the bigger day on Saturday for bigger days on Tuesday and Thursday? Make sense. (You don't know how may times I just re-wrote that paragraph)
This week was pretty good. Lots and lots going on. It never ends.....
Highlights:
Wednesday- Was tired and feeling overwhelmed from big work day. I don't get anything but work done on these days. Leaves me feeling stressed. Hard to focus on the bike. Did it though. Got er done.
Thursday- Skipped out on work a little early and did the run. Pushed the pick ups hard. Jumped into the pool after the run. Wasn't happy with the pool. Just one of those days.
Friday- Run on treadmill. Cold outside. Okay. Can handle tread
mill runs better now than a month or so ago. I actually feel like they are good for me. Get me a little more worn out. Rode rollers and watched my favorite TV show.
Saturday- Rode with superstar Dylan and best bud Lawrence. Watched funny and inspiring You Tube videos the whole time. I finally got my TT bike together (Erik did, I don't mention enough what a rockstar he is) and he also put the new cleats on my shoes. I need to start getting serious with the Grizzly coming up here. Had a good ride. Had to double check my math a few times to verify I really rode 2:30. Felt great.
Swim on Saturday was good too. I think the swims are getting harder. First you upped the yardage a little bit now you are upping the effort. Did the 200's on a little under 3 minutes. I thought that was pretty good. Was is in the gutter land and could really feel the pull of the water coming out of my turns.
Sunday ski was awesome. Rolled down to West where the temperatures we 20 degrees warmer. Had the best skate skiing all year. A light dusting of soft snow on the grooming. It was fast, quiet and great company. Skied for 3 hours but did stop to decipher signs a lot. Didn't feel super worked when we were done. Hungry but not in the legs or the lungs.
Permanent Logo for race!!! Designed by MSU triathlete Kevin!
So sad. Fred Allendorf's wife didn't make it. I just can't believe that happened. Sounds like conditions in Missoula are super bad too.
Schedule- This week is going to suck for scheduling. I will do my best to keep the training going.
Friday- Can I go downhill skiing with my cousin? I have had this urge to go all winter. Plus, my cousin normally lives in Scotland so I don't get to see her much. She is in Bozeman for a little while so I might as well spend time with her. Plus, she is a newby and I haven't skied in many years. We are probably on the same level. Unlike my sister who is just a ripper.
Saturday, Monday, and Wednesday are big work days. I can get away for the 3:30 to 6:30 pool time Monday and Wednesday. Pool on Saturday would be tough. It closes too early to make it. Experiments have a two hour incubation that starts around 3. I could get away with a run on all of those days. I could also ride trainer or rollers on all of those days. They are just long days, plain and simple. Since I am coming in all day Saturday and for a couple of hours on Sunday I think I deserve time from work on Tuesday and Thursday or both. Maybe switch out the bigger day on Saturday for bigger days on Tuesday and Thursday? Make sense. (You don't know how may times I just re-wrote that paragraph)
This week was pretty good. Lots and lots going on. It never ends.....
Highlights:
Wednesday- Was tired and feeling overwhelmed from big work day. I don't get anything but work done on these days. Leaves me feeling stressed. Hard to focus on the bike. Did it though. Got er done.
Thursday- Skipped out on work a little early and did the run. Pushed the pick ups hard. Jumped into the pool after the run. Wasn't happy with the pool. Just one of those days.
Friday- Run on treadmill. Cold outside. Okay. Can handle tread
mill runs better now than a month or so ago. I actually feel like they are good for me. Get me a little more worn out. Rode rollers and watched my favorite TV show.
Saturday- Rode with superstar Dylan and best bud Lawrence. Watched funny and inspiring You Tube videos the whole time. I finally got my TT bike together (Erik did, I don't mention enough what a rockstar he is) and he also put the new cleats on my shoes. I need to start getting serious with the Grizzly coming up here. Had a good ride. Had to double check my math a few times to verify I really rode 2:30. Felt great.
Swim on Saturday was good too. I think the swims are getting harder. First you upped the yardage a little bit now you are upping the effort. Did the 200's on a little under 3 minutes. I thought that was pretty good. Was is in the gutter land and could really feel the pull of the water coming out of my turns.
Sunday ski was awesome. Rolled down to West where the temperatures we 20 degrees warmer. Had the best skate skiing all year. A light dusting of soft snow on the grooming. It was fast, quiet and great company. Skied for 3 hours but did stop to decipher signs a lot. Didn't feel super worked when we were done. Hungry but not in the legs or the lungs.
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