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.
4/30/2012
This week
Boston- Looks like I will only really have time after 6:30pm to get much stuff in. Busy week and I am expected to attend all of the conference. I found a bike shop 2 blocks from the hotel and am trying to find some good routes. I think I will rent a bike. One route went to Walden Pond. That would be cool. Also, need some time away from my co-workers. This whole thing is going to take some planning though. Am going to bring a bunch of snacks and try and figure out if I can eat later in the evening. Food is always kind of annoying to me on these trips. I always eat more than the people I go with.
Tuesday
Swam at lunch. Did your workout. Not feeling the 1k pace efforts. Just didn't have the heart or the arms to put the effort into them. Swimming not going well. I like your workouts though. They go by quick and are interesting. The b/c 3 is getting much easier and I think my form is better doing those than breathing on one side.
Ride- Rode the fixie around on dirt, trails, and road, That was fun and a pretty hard workout. The legs never get to stop.
Wednesday
Got up in the morning and did the run. Had an experiment at work. Run was pretty hard. Lots of intervals keeping me at a good clip for most of it.
Masters- Uggh. Nobody there. Swimming by myself for half of it. Also, boring workout. WU of 900. 3X300, 4x25 fast, 3x200, 4x25 fast, 3x100, 4x25 fast. I also think that the Swim Center puts agar in the pool. The water feels heavy. Feeling really down about my swimming. Work really hard to not go very fast. Not liking swimming this week.
Thursday
Day was pretty gray and I was worried about waiting until evening in fear that weather would go bad. Megan and I rode at lunch. That ride was a doozy. It was pretty hard and then we had a pretty good headwind for a lot of it. I like intervals in a headwind. Takes my mind off the wind. I was feeling pretty worked for the rest of the day. Stayed at work late and my eyes were pretty heavy.
Friday
Good Day!! Had a meeting with the City Mangager which was really encouraging. Then met with Lawrence at the pool for some swim technique coaching. He thinks I need to work on my stretch. Get really stretched out and roll. Also, my right arm is going outside really far which is probably why I have a tendency to wiggle. He thinks doing some stroke counting and trying to get a lot of glide will help. He also talked a lot about the recovery which I will ask him more about. Drills for my right arm were just kicking on that side and he also suggested that drill where you run your arm up your body on the recovery to practice proper alignment of the catch and pull. I think I am letting my elbows drop below my wrists and not getting a very good catch. Watching Lawrence under water you could see him catch. We are going to meet every Friday and do a little coaching session and a swim workout together.
Went to work and got a bunch of stuff done. Erik went camping and mt biking. Went home and rode rollers in the evening for an hour.
Sunday
Master's swim. Didn't quite get in 3k. Warm Up. Swam 1000. Except my lane lapped me so I only got in 900. It was supposed to be distance per stroke, so I was really focusing on stroke. I think they just went fast. Did 2X 5x100. The interval was 2:00 and then 1:55 in the meter pool. It was hard. I had to stay on peoples toes and draft just to get though these. Then we did some dolphin kick hypoxic stuff. Fun swim day.
Ride- Met up with Lawrence, Art, and Ryan. Art likes to race and Lawrence and I don't like to give him the satisfaction so we rode hard. Had a headwind for a large part of the day. The last 40 minutes or so we took quite a bit easier. Ride time was 3:30. We were out for more like 4:30. Flat tire fixing and food stops took up some time. Good hard ride. Excited to keep doing these with Lawrence and Art.
Monday
Feel sort of worked from yesterday. Slept good last night.
Tuesday
Swam at lunch. Did your workout. Not feeling the 1k pace efforts. Just didn't have the heart or the arms to put the effort into them. Swimming not going well. I like your workouts though. They go by quick and are interesting. The b/c 3 is getting much easier and I think my form is better doing those than breathing on one side.
Ride- Rode the fixie around on dirt, trails, and road, That was fun and a pretty hard workout. The legs never get to stop.
Wednesday
Got up in the morning and did the run. Had an experiment at work. Run was pretty hard. Lots of intervals keeping me at a good clip for most of it.
Masters- Uggh. Nobody there. Swimming by myself for half of it. Also, boring workout. WU of 900. 3X300, 4x25 fast, 3x200, 4x25 fast, 3x100, 4x25 fast. I also think that the Swim Center puts agar in the pool. The water feels heavy. Feeling really down about my swimming. Work really hard to not go very fast. Not liking swimming this week.
Thursday
Day was pretty gray and I was worried about waiting until evening in fear that weather would go bad. Megan and I rode at lunch. That ride was a doozy. It was pretty hard and then we had a pretty good headwind for a lot of it. I like intervals in a headwind. Takes my mind off the wind. I was feeling pretty worked for the rest of the day. Stayed at work late and my eyes were pretty heavy.
Friday
Good Day!! Had a meeting with the City Mangager which was really encouraging. Then met with Lawrence at the pool for some swim technique coaching. He thinks I need to work on my stretch. Get really stretched out and roll. Also, my right arm is going outside really far which is probably why I have a tendency to wiggle. He thinks doing some stroke counting and trying to get a lot of glide will help. He also talked a lot about the recovery which I will ask him more about. Drills for my right arm were just kicking on that side and he also suggested that drill where you run your arm up your body on the recovery to practice proper alignment of the catch and pull. I think I am letting my elbows drop below my wrists and not getting a very good catch. Watching Lawrence under water you could see him catch. We are going to meet every Friday and do a little coaching session and a swim workout together.
After the session I only had 35 minutes left before the pool closed. Didn't even count how far I went. Just swam the rest of the time. I was likely short on the 2000. Did a nice 30 minute run in the snow afterwards. Felt good.
Saturday
Snow, snow and more snow. Did the run up Bozeman Creek. It was a slushy mess at the bottom. Exactly at the 3 mile marker there were no tracks. Ran two miles in snow breaking trail. Starting some new/good memories for the year. That was way more fun than pounding pavement for two hours. It was hard, especially when the snow got knee deep. Good. Ran back down at a pretty good clip. 10 minutes faster than it took to go up.
Went to work and got a bunch of stuff done. Erik went camping and mt biking. Went home and rode rollers in the evening for an hour.
Sunday
Master's swim. Didn't quite get in 3k. Warm Up. Swam 1000. Except my lane lapped me so I only got in 900. It was supposed to be distance per stroke, so I was really focusing on stroke. I think they just went fast. Did 2X 5x100. The interval was 2:00 and then 1:55 in the meter pool. It was hard. I had to stay on peoples toes and draft just to get though these. Then we did some dolphin kick hypoxic stuff. Fun swim day.
Ride- Met up with Lawrence, Art, and Ryan. Art likes to race and Lawrence and I don't like to give him the satisfaction so we rode hard. Had a headwind for a large part of the day. The last 40 minutes or so we took quite a bit easier. Ride time was 3:30. We were out for more like 4:30. Flat tire fixing and food stops took up some time. Good hard ride. Excited to keep doing these with Lawrence and Art.
Monday
Feel sort of worked from yesterday. Slept good last night.
4/23/2012
4/11/12 thru 4/23/12
Tuesday night races and Wednesday night girls hammer fest are two group rides coming up. If it works out I would like to do the Wed. night rides.
Masters swimming- I guess this summer there is only going to be Masters on Monday, Thursday, and Sundays.
Let's get right to the race since that is what I want to talk about. First, this years journey is different. We talked about this before, but I am still struggling with how to see it. Last year I didn't know what to expect and was in general really happy with my racing. This year I have expectation and on one hand I don't want to be disappointed all year, yet I still want to set the standards higher. Maybe it is a matter of setting very specific goals for each race and being happy if I can meet them and then not worry about everything else. So this year for the Grizzly we worked on my swim. I feel like I worked pretty hard to set some pace times and really train them. And guess what it worked!!! I took off about 35 seconds from last year and wasn't the last one out of the pool (which was part of the goal). That was awesome. Even though I was in the gutter lane. Maybe if I keep upping my goals I can keep getting out earlier? Anyway, nothing to complain about on the bike. I used my water bottle on my aerobars which I hadn't added on after the new fit. It was kind of in the way. Couldn't hunker down as much as I wanted too. My right hamstring was a little cramped when I started. Couldn't get going very fast right away. I didn't chase down girls like I did last year on the bike. But that seems to be the case lately so I wasn't too worried. Except that some of those girls are getting faster on their bikes. Also, played a little demoralization game with some girl up the hill. I love cycling. Run started out like usual. Jelly legs and about 1/2 mile to feel normal. Is that normal? Up the hill and down the hill. Oh crap. I cramped up soooo bad on the downhill. Came hobbling around the corned and had to wait a while just to bend my leg enough to stretch. Kept going and eventually the cramp went away and I could pick up the pace again. Not feeling super great about the race at the finish. But after anaylzing the numbers I'm happier. Swim was faster, bike 1 second faster, and run a little slower, but that was because of that cramp. Had a raging headache the night before and had to take ibuprofen in the morning so was having some sort of dehydration/electrolyte balance issue. Erik you shouldn't have your birthday around this race every year. Also, I want Sue Huse's contant info. She seems pretty cool and says she comes to Bozeman a lot. Maybe a new playing buddy? Do you think I can do the Grizzly in 1:10? That is my goal for next year.
In general. All those pacing workouts were really good for me. Gave me a good feeling for what I wanted/could do. Maybe the run was a little ambitous but I'm okay with overambitous.
Wed. Went and did the strides. Wow 15. That seemed like a lot but they ticked off quick. That seemed like a hard, but short run.
Went to Master's- not a lot of people there. Got in the 3000 but wish there was more energy at these swims. All of this was in free.
Thursday
Bike pacing workout- Good workout. Feel like I could really dial in my pacing. Meeting was good. I have a new goal of being the City's Recreation and Parks Director. I might use you for a reference of some sort if you don't mind.
Friday
Amy and I planned on going to BeerFest. Went after work and busted out the swim. Was running late and pressed for time so skipped the run. Opps. Felt bad about doing this. Beer- Maybe drank too much of this these couple of weeks.
Saturday
Group ride/alone ride with Art and Ryan (Art takes off and races me and Ryan doesn't talk). Busted out the intervals. Felt pretty worked after all of them. Was a pretty tough workout. Had the wind in our faces the whole time. Felt pretty worked when I got back. Erik made a funny comment about these group rides. Something like how many triathletes does it take to go on a group ride?
Sunday
Master's swim. The group wasn't super motivated and we didn't get in all of the workout. Probably only about 2600-2800.
Watched the snow flurries for a while at work and then motivated to get out and do the run. Targeted a 7:00 minute mile pace. It was doable. Hoping to keep that up at the Grizzly. Felt really good and pretty excited about being able to hold that pace. Had a hard time or felt overwhelmed with a 7:30 pace last year. (Wrote this last Friday before the race, didn't quite happen) I really like this workout though. Pushed myself hard and felt very gratified.
Monday
Had GAS girls dinner so left work a little early and rode the TT bike. Good ride. Nice and easy.
Tuesday
Rode out with Erik and Amy to the Tuesday night race. Rode the TT bike and finished off the loop by myself when they raced. Rode more like 1:30 total, but tried to keep it easy.
Wednesday
Went over at lunch and did the swim. The 100's were right on. Feeling good. Stayed a little late at work and worked on some other stuff (job application).
Thursday
Did the run mid morning. Went over to Pete's hill. Feeling strong.
Rode with Angie after work. Found a good place to go and do the intervals. Brought out the TT bike with the new wheels and tires. Felt fast. I like feeling fast!
Had Eriks birthday at Colombo's. He got his new bike. Some of the anticipation is gone. Now still feeling it for the race on Sat.
Friday
Went and got the swim knocked out. Was a few seconds faster for each interval than the goal time. Feeling good. Did the run right after. Also feeling good. Getting excited for tomorrows race.
4/08/2012
4-2-12 thru 4-9-12
For the last couple of weeks have been feelilng tired up to Thursday. This week I got this eye twitch. I think I did too much. Too much other stuff.
TuesdayRun. Legs felt tired and heavy. Got into the intervals though. Felt good with them. Was pretty tired all day.
Wednesday
3000 swim. Good. Was right on pace for the intervals.
Thursday
Long work day. Shouldn't have been. I lost an hour in there somewhere. Got home and did the trainer ride. Ooops. Didn't read your updated workout and did 2X15 at 1/2 IM pace. Rode most of that ride pretty hard though. Did n't just easily spin for the other hour.
Ran after. Was feeling pretty bonky on the way home. Should have eaten more.
Friday
Left work early to get the swim and run in. Went to the pool. Umm. Didn't read the swim workout until right beforeWhat's up with the band around the ankles? Couldn't find a band on short notice. Just pulled my legs and tried not to kick. Michael (the president of Masters) showed up. I started the 1500 and felt really good. Like I was finally recovered. Did ~300 and he stopped me to say that my form looked awful. Uggh. Not sure how I felt about it all. On one hand I appreciate the tips, but I really wanted to do that 1500 continuous. Anyway, did a broken 1500 and improved my form.
It was snowing and blowing. Ran on the treadmill for 25 minutes.
Bought my boss's kid a Strider so took it over to his houses.
Saturday
Rocky Mountain Roubaix. Race started out good. Megan and I probably shouldn't have pulled all the way through to the first hill, but at some point it was too late to go back. I don't like being in the back when there is an attack. I held on pretty easy to Lisa's first attack and then Megan, Amy, and I kept attacking to get Lindsy tired. It was fun. It was fun to be part of a large womens field. Then I flatted. Got my wheel changed. Caught up with a group of 4's and then saw Lindsy got a flat. She caught us. I tried to keep with her, but she dropped me and kept working through the field. Dammit alone on this race again. I rode as hard as I could on that pavement to get back. Figured I might as well make a good workout of it. Before the race we decided GAS should get 2 podium spots and Linsdy one. That's how it worked out. Amy won, Lindsy (that animal) got 2nd, and Lisa 3rd. Hard riding, just wish I hadn't flatted. Also, need to keep perspective. A couple of years ago I was a cat 4 finishing last. Now I can hold my own with the cat 3s.
Sunday
Had every intention on Saturday night and early Sunday morning to run after people came over from brunch. Got up to watch the finish of the Paris-Roubaix and drank some coffee. Started to feel soo tired. Took another nap before people came over and went back to bed when people left. Didn't do run. Barely got out of my pajamas and didn't leave the house. My cat loves me though. Won't stop cuddling.
Monday
Still really tired. Think I'm going to call in sick and stay home today or at least this morning.
Monday
Goals for the week.
Need another week of nothing in the evenings. When it rains it pours. Last week was crazy. Now I'm exhausted
Need to not blow myself up on the bike at the Grizzly.
Need to stop being hard on myself about racing. Last weekend at the Speedwagon I had some problems. Again this weekend. I need to think more positively.
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