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.
2/20/2011
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.
1/31/2011
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.
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.
1/19/2011
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.
11/17/2010
Week of 11-7-10
Rest week!!!!!
Mon.- Swam easy
Tuesday- Ran on treadmill 45 min. Definitely getting out of running shape!!
Wed. - Rode trainer
20 min. CP sprints
2x5 min tabata 20-10
2x5 min tabata 40-20
Thursday
Rode easy. Legs still tired. Zones 1-2.
Friday
Off. Drive to Fort Collins for racing!!
Sat.
Race. Felt timid and sketchy on my bike. Lungs felt bad, legs felt good. Didn't have the race I wanted to. Still podiumed with a 3rd.
Sun.
Race. Felt less timid. Got a great start and lead for the first 1.5 laps. Was pushing the boundaries and crashed a couple of times and lost the lead. Felt good though and beat the 17 yr old that won on Sat. Podiumed with a 2nd.
Mon.- Swam easy
Tuesday- Ran on treadmill 45 min. Definitely getting out of running shape!!
Wed. - Rode trainer
20 min. CP sprints
2x5 min tabata 20-10
2x5 min tabata 40-20
Thursday
Rode easy. Legs still tired. Zones 1-2.
Friday
Off. Drive to Fort Collins for racing!!
Sat.
Race. Felt timid and sketchy on my bike. Lungs felt bad, legs felt good. Didn't have the race I wanted to. Still podiumed with a 3rd.
Sun.
Race. Felt less timid. Got a great start and lead for the first 1.5 laps. Was pushing the boundaries and crashed a couple of times and lost the lead. Felt good though and beat the 17 yr old that won on Sat. Podiumed with a 2nd.
Week of 11-1-10
Pretty much the same as all other weeks.
Swam on Monday
Rode on Tuesday-easy
Wed.- Hard workout
CP sprints
tabata- 3x6minute 20 on 10 off
10- 30 sec. sprints uphill
10 minutes of run with bike, bike up a steep hill
Thursday
Zone 3-4
Friday
Rest
Sat.
Race- Raced in Billings, got on Lisa's wheel on the first lap and felt great. Then came into the barrier way too fast and dropped my chain. Lost lead group. Pushed really hard on long flat section. Thought of tabata.
Sun.
Was tired and didn't race very well. Crashed on first lap and couldn't reset for the rest of the race. Need to work on not being timid after crashing.
Swam on Monday
Rode on Tuesday-easy
Wed.- Hard workout
CP sprints
tabata- 3x6minute 20 on 10 off
10- 30 sec. sprints uphill
10 minutes of run with bike, bike up a steep hill
Thursday
Zone 3-4
Friday
Rest
Sat.
Race- Raced in Billings, got on Lisa's wheel on the first lap and felt great. Then came into the barrier way too fast and dropped my chain. Lost lead group. Pushed really hard on long flat section. Thought of tabata.
Sun.
Was tired and didn't race very well. Crashed on first lap and couldn't reset for the rest of the race. Need to work on not being timid after crashing.
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