M - Run 56 min/6.2 mi out and back in riverfront park. HR 139. Nice to know this is about a 10K.
T - Mountain bike 56 min/13 mi on local road loop. HR 124.
S - Run 55 min/5.6 mi in riverfront park with a bit of trail and off-trail thrown in. HR 139.
Total - 2:47
Monday, March 31, 2008
a brief update on behalf of emily
who has tweaked her knee. i spoke to her by phone a coupla weeks ago and she was trying to get it looked at...
best of luck, em!!
best of luck, em!!
YSL: Week 12
At some point early in this process Lara noted that it might be better to spend time on workouts themselves rather than posting about them. I'm obviously now of the opinion that it's more worthy to spend time recovering from workouts than posting about them.
I have a hydration headache today. Yesterday's race was a sheer misery. Took us 20 minutes to get to the starting gate, during which my feet froze to my ankles and my hands just plain froze; the hamstring acted up around mile 2, and I clocked horrible splits despite the fact that I'd forgotten my watch (this usually makes me run faster). I'm annoyed at myself. And the weather. Is dreary and rainy again today.
Here's the last week:
Sunday: Workout moved to Monday.
Monday; Tempo Run; 35 minutes
Tempo Bike: 60 minutes
------------
1:35
Tuesday:
EB: 1:33; outside; more anaerobic effort than originally planned (snow and wind)
Swim: 1:09
ER: 47 minutes; 9-minute/mile pace
---------------------
3:29
Wednesday: rest
Thursday: Swim: 1:12
(skipped TWB)
-----------------
1:12
Friday:
Steady State Bike: 55 Minutes
RR: 25 minutes
----------
1:20
Saturday:
EB: 2:30
Swim: 50 minutes
ER: 1:11
----------------
4:31
Sunday:
Shamrock Shuffle: 49:16
Bike to Shuffle: 40 minutes
Bike from Shuffle: 35 minutes
--------------------
2 hours
---------------------
14:07 total
I have a hydration headache today. Yesterday's race was a sheer misery. Took us 20 minutes to get to the starting gate, during which my feet froze to my ankles and my hands just plain froze; the hamstring acted up around mile 2, and I clocked horrible splits despite the fact that I'd forgotten my watch (this usually makes me run faster). I'm annoyed at myself. And the weather. Is dreary and rainy again today.
Here's the last week:
Sunday: Workout moved to Monday.
Monday; Tempo Run; 35 minutes
Tempo Bike: 60 minutes
------------
1:35
Tuesday:
EB: 1:33; outside; more anaerobic effort than originally planned (snow and wind)
Swim: 1:09
ER: 47 minutes; 9-minute/mile pace
---------------------
3:29
Wednesday: rest
Thursday: Swim: 1:12
(skipped TWB)
-----------------
1:12
Friday:
Steady State Bike: 55 Minutes
RR: 25 minutes
----------
1:20
Saturday:
EB: 2:30
Swim: 50 minutes
ER: 1:11
----------------
4:31
Sunday:
Shamrock Shuffle: 49:16
Bike to Shuffle: 40 minutes
Bike from Shuffle: 35 minutes
--------------------
2 hours
---------------------
14:07 total
Sunday, March 30, 2008
Friday, March 28, 2008
YSL: Poetry Friday
Good Man
Last week I was whacked
in the face by a man
in my lane who vaguely
resembled a Mack truck.
This week I've got
What they call a fat lip
Guess he's they type
they say
Leaves a lasting impression
Topography
"Hill repeats": A farce
In the flat prairie heartland.
No prob: We have wind.
Last week I was whacked
in the face by a man
in my lane who vaguely
resembled a Mack truck.
This week I've got
What they call a fat lip
Guess he's they type
they say
Leaves a lasting impression
Topography
"Hill repeats": A farce
In the flat prairie heartland.
No prob: We have wind.
LT: Week 11
M: Rest day
T: 40 min swim
15 min run to spin
60 min spin
15 min run home
W: 1h 40min run @ base endurance
T: Day off (travel to Spain)
F: 90 min ride. Hilly
80 min ride (as above). Hilly
25 min run: 1 rep of 1.2km steep trail hill.
S: 60 min run: 3 reps of 1.2km steep trail hill.
45 min spin session.
S: Day off (ill AGAIN)
Total: 8 hrs 50 mins
T: 40 min swim
15 min run to spin
60 min spin
15 min run home
W: 1h 40min run @ base endurance
T: Day off (travel to Spain)
F: 90 min ride. Hilly
80 min ride (as above). Hilly
25 min run: 1 rep of 1.2km steep trail hill.
S: 60 min run: 3 reps of 1.2km steep trail hill.
45 min spin session.
S: Day off (ill AGAIN)
Total: 8 hrs 50 mins
Monday, March 24, 2008
PB: Week 11
T - MTB on road 13 mi, 55 min. HR 126. 14 MPH.
Th - Evening trek/run at S. Mountain with a friend. 1:50. This park is the closest to home that is both hilly and rocky. We stuck to the carriage roads since we were both new there. We did have an O-map. Nice views of Manhatten and suburbs from the ridgeline road.
Total 2:45
Th - Evening trek/run at S. Mountain with a friend. 1:50. This park is the closest to home that is both hilly and rocky. We stuck to the carriage roads since we were both new there. We did have an O-map. Nice views of Manhatten and suburbs from the ridgeline road.
Total 2:45
Saturday, March 22, 2008
YSL: Week 11, Days 5 and 6
The worst of the week is over. Day 5 (yesterday) was a swim in the morning, followed by madcap riding of bicycle to breakfast date and then back home through almost-whiteout conditions. Insane. Then, an endurance ride with one set of climbing skills thrown in (not so effective on a trainer).
Today was almost back-to-back for all three workouts: an endurance run at the pace I think I'll do my half-marathon in (I'm pursuing a slower pace for the new few weeks on the endurance runs because they are all preceded the night before by long bike rides); then a long breakfast with friends; almost immediate hopping on bike for 2 hours; and then a swim.
Friday:
Swim: 1:02; 2250 yards (I think)
Bike: 90 minutes
Total: 2 hours 32 minutes
Saturday:
Run: 108 minutes (way over prescribed 80-minute run; but that's very okay. I did 9 miles at an easy 11:15 pace)
Bike: 2:08
Swim: 55 minutes; 1850 yards
Total: 4:51
Tomorrow it's just a set of tempo workouts. Thank god. We're having friends over for dinner tonight. Spending all of tomorrow working out too might be just a little too much to bear.
Today was almost back-to-back for all three workouts: an endurance run at the pace I think I'll do my half-marathon in (I'm pursuing a slower pace for the new few weeks on the endurance runs because they are all preceded the night before by long bike rides); then a long breakfast with friends; almost immediate hopping on bike for 2 hours; and then a swim.
Friday:
Swim: 1:02; 2250 yards (I think)
Bike: 90 minutes
Total: 2 hours 32 minutes
Saturday:
Run: 108 minutes (way over prescribed 80-minute run; but that's very okay. I did 9 miles at an easy 11:15 pace)
Bike: 2:08
Swim: 55 minutes; 1850 yards
Total: 4:51
Tomorrow it's just a set of tempo workouts. Thank god. We're having friends over for dinner tonight. Spending all of tomorrow working out too might be just a little too much to bear.
Friday, March 21, 2008
YSL: Poetry Friday
egads! i almost forgot!
Strangeness
The is the requisite amount
of oohing and ahhing
over big fluffy flakes of snow.
'Til we look at the calendar
and realize it's March
and still roughly 4 below.
Then there's cursing and worse
as we slip and we slide
on our long endurance runs, of course
It seems I should be
in shorts and a T-shirt
Instead I'm in five layers, see?
The snow muffles the sound
of my agonized wails:
"I want some spring! Now!" I howl.
So tonight it's another hour on the trainer
Watching rerun after rerun after movie.
It's not the worst that could happen;
it could be raining locusts--
Now *that's* a disaster, it's true.
Strangeness
The is the requisite amount
of oohing and ahhing
over big fluffy flakes of snow.
'Til we look at the calendar
and realize it's March
and still roughly 4 below.
Then there's cursing and worse
as we slip and we slide
on our long endurance runs, of course
It seems I should be
in shorts and a T-shirt
Instead I'm in five layers, see?
The snow muffles the sound
of my agonized wails:
"I want some spring! Now!" I howl.
So tonight it's another hour on the trainer
Watching rerun after rerun after movie.
It's not the worst that could happen;
it could be raining locusts--
Now *that's* a disaster, it's true.
YSL: Week 11, Days 3 and 4
Took a break on Day 3. Definitely coming down with a common cold--throat sore and head cloggy, but must soldier on.
Day 4:
lousy, slow swim: 2675 yards; 1:25 (forgot watch)
Steady-State ride with fast-pedal interval: 38 minutes (why 38? because I tuned in partway through Scrubs and didn't much feel like The Daily Show.)
Total: 2:03
Day 4:
lousy, slow swim: 2675 yards; 1:25 (forgot watch)
Steady-State ride with fast-pedal interval: 38 minutes (why 38? because I tuned in partway through Scrubs and didn't much feel like The Daily Show.)
Total: 2:03
Tuesday, March 18, 2008
YSL: Week 11, Day 2
Sluggish swim workout today: 2625 yard; 1:15
Fartlek endurance run: Ow. 5 miles; 54 minutes
Total: 2:11
Bleck. Tired now. Sleep.
Fartlek endurance run: Ow. 5 miles; 54 minutes
Total: 2:11
Bleck. Tired now. Sleep.
PB: Week 10
M - MTB on road 54 min, 13 mi. HR 125, 14 MPH.
T - Bike intervals in the gym. 2 min on/3 min rest x5. Total time with warm up 40 min.
Th - Bike on trainer 20 min, then flat tire. Not enough time to change it and ride before breakfast/shower. How do you get a flat on a trainer?
F - Run on road 43 min, 5 mi. HR 142, Pace 8:43.
Su - Trek and nav practice at a NYARA event with BS in Harriman. 2:20 min. HR 132. We chose a 4:00am start time. Raining, thick sandy mud in spots, and a knee deep stream crossing. A good time, but we didn't have time to get many points because we had to be back by 6:15am. We found out later that the full course would have taken 12 hours. Next time we'll just run a technical trail.
Total: 4:57
I really have to ride longer to build bike fitness. I know what that means, and I really, really don't want to do it. It means getting up even earlier.
T - Bike intervals in the gym. 2 min on/3 min rest x5. Total time with warm up 40 min.
Th - Bike on trainer 20 min, then flat tire. Not enough time to change it and ride before breakfast/shower. How do you get a flat on a trainer?
F - Run on road 43 min, 5 mi. HR 142, Pace 8:43.
Su - Trek and nav practice at a NYARA event with BS in Harriman. 2:20 min. HR 132. We chose a 4:00am start time. Raining, thick sandy mud in spots, and a knee deep stream crossing. A good time, but we didn't have time to get many points because we had to be back by 6:15am. We found out later that the full course would have taken 12 hours. Next time we'll just run a technical trail.
Total: 4:57
I really have to ride longer to build bike fitness. I know what that means, and I really, really don't want to do it. It means getting up even earlier.
Sunday, March 16, 2008
LT: Week 10
M: Rest day
T: 45 min swim;
15 min run to spin
60 min spin @ tempo/race pace
15 min run home
W: Attempted long run turned into very short run @ base endurance. About 3 miles.
T: Transitions session; 1h 20 mins incorporating 3 reps of 10 min turbo + 10 min treadmill (reduced intensity);
30 min swim
F: Rest day
S: Ballbuster Duathlon; 8 mile run, 24 mile bike, 8 mile run. Hilly. 3:54:50
S: 40 min recovery run
Total: 9h 25m
T: 45 min swim;
15 min run to spin
60 min spin @ tempo/race pace
15 min run home
W: Attempted long run turned into very short run @ base endurance. About 3 miles.
T: Transitions session; 1h 20 mins incorporating 3 reps of 10 min turbo + 10 min treadmill (reduced intensity);
30 min swim
F: Rest day
S: Ballbuster Duathlon; 8 mile run, 24 mile bike, 8 mile run. Hilly. 3:54:50
S: 40 min recovery run
Total: 9h 25m
YSL: International Day of Misery
Or, Week 10, Day 7.
Here is my crappy run. One of my hands is frozen into a claw from the wind.
You'd think that, after ten weeks at this, I'd do faster that 5.8 miles in an hour and two minutes. The thing is, I really have no defense for it, either, except to relay that I did a little "Life Field Test" on myself this past week.
I've long held the belief that life is not measured out in strict schedules and absolutes. I believe that you can do and be whatever you want to do and be, and if that means that you're going to end up enjoying the company of your friends every night, socializing for work, and trying to be an athlete all at the same time, well, then, so be it. I think I noted in my other blog that I was out on Tuesday night for CARA. I went out Wednesday night on a non-boozing fashion at an event for the Canadian Consulate and to connect two friends. Thursday night was a rousing evening at the standard Green Room sessions; Friday I was out for St. Patrick's Day.
And you know what? My little body is not pleased. Still, I managed to squeeze in all of my workouts, and it was a good week for figuring out my limitations and capabilities.
All in all, aside from failing the Life Field Test miserably, at least I know now what I can and can't do: I can have TWO beers per evening IF I drink a ton of water and eat like a pig the day of AND the day after. I CAN'T drink like a twenty-two year old anymore. Big surprise there.
Rode like a mofo on my trainer last night. Legs fried afterwards. Lunch with Coach Mike and Alexe, too, yestserday. The beauty of Coach Mike is that he allows you to project all the guilt you want to on yourself when you've done something bad. The other beauty of Coach Mike is that he's suggested I do a two-and-a-half-hour bike ride the night before my half-marathon "just to give my body a taste of what it's like to be tired."
Hmmmm.
Here is my crappy run. One of my hands is frozen into a claw from the wind.
You'd think that, after ten weeks at this, I'd do faster that 5.8 miles in an hour and two minutes. The thing is, I really have no defense for it, either, except to relay that I did a little "Life Field Test" on myself this past week.
I've long held the belief that life is not measured out in strict schedules and absolutes. I believe that you can do and be whatever you want to do and be, and if that means that you're going to end up enjoying the company of your friends every night, socializing for work, and trying to be an athlete all at the same time, well, then, so be it. I think I noted in my other blog that I was out on Tuesday night for CARA. I went out Wednesday night on a non-boozing fashion at an event for the Canadian Consulate and to connect two friends. Thursday night was a rousing evening at the standard Green Room sessions; Friday I was out for St. Patrick's Day.
And you know what? My little body is not pleased. Still, I managed to squeeze in all of my workouts, and it was a good week for figuring out my limitations and capabilities.
All in all, aside from failing the Life Field Test miserably, at least I know now what I can and can't do: I can have TWO beers per evening IF I drink a ton of water and eat like a pig the day of AND the day after. I CAN'T drink like a twenty-two year old anymore. Big surprise there.
Rode like a mofo on my trainer last night. Legs fried afterwards. Lunch with Coach Mike and Alexe, too, yestserday. The beauty of Coach Mike is that he allows you to project all the guilt you want to on yourself when you've done something bad. The other beauty of Coach Mike is that he's suggested I do a two-and-a-half-hour bike ride the night before my half-marathon "just to give my body a taste of what it's like to be tired."
Hmmmm.
Friday, March 14, 2008
YSL: Poetry Friday, Week 10
Counting
If this wee little ditty
followed the rules of haiku instead
of simple stupid rhythm
it might go something like this:
line one (that's five) is the number of beers
I drank on Tuesday
line two (that's seven) is the number of beers
I drank
if you combine Tuesday and Thursday
line three is trickier--
there's math involved--
we're back to five, but subtract its lesser, four--
and you get the number
of glasses of water I drank
between the two nights
Add it all up--
seven, five, seven--
and you get the number of times
I smacked myself upside the head
for indulging my more nefarious side.
It's probably better
To not consider haiku
Yours truly is a wee bit hungover,
but the pool today was faboo.
Short-lived Glory
I passed someone today
And then I noticed he was doing
The backstroke
Weather
they say it's going
to snow tomorrow
i think i am in hell.
Queenliness
Freddie says he loves
to ride his bicycle, dear--
I wonder if Freddie ever tried
This one-legged pedaling drill?
If so I bet he'd say something like,
"I want to hurt my biiiicycle,
I want to hurt my ride."
It's a good thing
for the sake of music
That Freddie wasn't coached by Mike.
If this wee little ditty
followed the rules of haiku instead
of simple stupid rhythm
it might go something like this:
line one (that's five) is the number of beers
I drank on Tuesday
line two (that's seven) is the number of beers
I drank
if you combine Tuesday and Thursday
line three is trickier--
there's math involved--
we're back to five, but subtract its lesser, four--
and you get the number
of glasses of water I drank
between the two nights
Add it all up--
seven, five, seven--
and you get the number of times
I smacked myself upside the head
for indulging my more nefarious side.
It's probably better
To not consider haiku
Yours truly is a wee bit hungover,
but the pool today was faboo.
Short-lived Glory
I passed someone today
And then I noticed he was doing
The backstroke
Weather
they say it's going
to snow tomorrow
i think i am in hell.
Queenliness
Freddie says he loves
to ride his bicycle, dear--
I wonder if Freddie ever tried
This one-legged pedaling drill?
If so I bet he'd say something like,
"I want to hurt my biiiicycle,
I want to hurt my ride."
It's a good thing
for the sake of music
That Freddie wasn't coached by Mike.
Tuesday, March 11, 2008
PB: Week 9
M - Run 43 min, 5.4 mi on road. HR 153. Pace 8:05. Felt great.
F - Strength workout at the gym, 25 min.
Su - Run 30 min on an errand to a pharmacy in the next town.
Total 1:38
My own poem.
athlete in winter
new bike shopping, not training
you will go slowly
F - Strength workout at the gym, 25 min.
Su - Run 30 min on an errand to a pharmacy in the next town.
Total 1:38
My own poem.
athlete in winter
new bike shopping, not training
you will go slowly
YSL: Week 10, Day 2
[Day 1 is almost always a rest day.]
DO-OVER! DO-OVER! DO-OVER!
Coach Mike says I get to do last week over. Hooray! (It was a light week; perfect for recovery from flu and other icky things.)
Swam this morning. Great time! Felt strong throughout, except for a little twinge in my shoulder. Quad feels good; a little fatigued by workout's end, but that might be because there was a good amount of speedwork. Felt that way to me, anyway. Totally dehydrated now and behind YET AGAIN on caloric count. Back to food diary. Must catch up before the day catches up with me; gotta run with CARA group again tonight.
Today is gorgeous and sunny. Workout at 6:30 this morning was done in the dark, though, and only two other people in the whole pool for the bulk of my 2475 yards and 1:10-minute swim. (Yes! I *am* getting faster, if only marginally, and if only improving on dismal times.)
I have the opportunity to take advantage of some total immersion lessons. I'm not sure if I want to take advantage. I haven't had much experience with it. Anyway, stuff to percolate on.
DO-OVER! DO-OVER! DO-OVER!
Coach Mike says I get to do last week over. Hooray! (It was a light week; perfect for recovery from flu and other icky things.)
Swam this morning. Great time! Felt strong throughout, except for a little twinge in my shoulder. Quad feels good; a little fatigued by workout's end, but that might be because there was a good amount of speedwork. Felt that way to me, anyway. Totally dehydrated now and behind YET AGAIN on caloric count. Back to food diary. Must catch up before the day catches up with me; gotta run with CARA group again tonight.
Today is gorgeous and sunny. Workout at 6:30 this morning was done in the dark, though, and only two other people in the whole pool for the bulk of my 2475 yards and 1:10-minute swim. (Yes! I *am* getting faster, if only marginally, and if only improving on dismal times.)
I have the opportunity to take advantage of some total immersion lessons. I'm not sure if I want to take advantage. I haven't had much experience with it. Anyway, stuff to percolate on.
Monday, March 10, 2008
YSL, SDWD (Still Dunno Which Day)
last Tuesday: swim and jog, fall down, go boom.
Wednesday: recover on couch; hot bath, ice.
Thursday: ditto
Friday: Stomach Flu
Saturday: Stomach Flu
Sunday: Stomach Flu
Monday: somewhat questionable.
YAY!!!!
Wednesday: recover on couch; hot bath, ice.
Thursday: ditto
Friday: Stomach Flu
Saturday: Stomach Flu
Sunday: Stomach Flu
Monday: somewhat questionable.
YAY!!!!
LT: Week 9
M: Rest day
T: 60 min spin @ tempo & race pace
W: 1h 45min run @ base endurance. Approx 11 miles.
T: 1h 20min transition session: 10 min bike warm-up followed by 3 sets of 10 min bike @ tempo + 10 min treadmill @ tempo; cool down + stretch
45 min swim
F: 60 min run @ base endurance. 6.6 miles
S: 3h bike @ base endurance. Approx 48 miles
S: 1h 20m run incorporating 3x3km @ 1/2 marathon pace (14:15; 15:25; 15:10) with 3 mins recovery jog inbetween
Total: 10h 10min
T: 60 min spin @ tempo & race pace
W: 1h 45min run @ base endurance. Approx 11 miles.
T: 1h 20min transition session: 10 min bike warm-up followed by 3 sets of 10 min bike @ tempo + 10 min treadmill @ tempo; cool down + stretch
45 min swim
F: 60 min run @ base endurance. 6.6 miles
S: 3h bike @ base endurance. Approx 48 miles
S: 1h 20m run incorporating 3x3km @ 1/2 marathon pace (14:15; 15:25; 15:10) with 3 mins recovery jog inbetween
Total: 10h 10min
Friday, March 7, 2008
YSL: Poetry Friday
Design Flaw
A Haiku
Thirteen sleek cutouts
Makes helmet light, keeps head cool
Perfect for winter.
Falling
The smell of chlorine makes me laugh.
The sight of winter dirt all over my bike
is nice, too.
I don't struggle to find my gear anymore.
I see my friends
on Tuesday nights
and we go for "easy five-milers"
and I look forward to it.
I fell the other day
and got to do nothing for two
and was cranky.
Is this what they call
Turning the corner?
----------------
No real activity for the past two days. Sat in a hot bath night with Time magazine for twenty minutes and then stretched and gave myself an ice massage. Yikes. As if my poor, stressed-out winter skin needed any more on its plate! Sheesh.
Pretty blue last night for not getting to do anything. Ate an enormous roast beef sandwich in lieu of my tempo workout.
Coach Mike says rest and ice; Jim says being blue will slow down the recovery. I saw, just lemme back on the fricken horse already. :(
It's better today--not as stiff. I get to hop on the bike today for a short time, see how it is. Maybe I'll go to the pool tonight for some pull laps.
A Haiku
Thirteen sleek cutouts
Makes helmet light, keeps head cool
Perfect for winter.
Falling
The smell of chlorine makes me laugh.
The sight of winter dirt all over my bike
is nice, too.
I don't struggle to find my gear anymore.
I see my friends
on Tuesday nights
and we go for "easy five-milers"
and I look forward to it.
I fell the other day
and got to do nothing for two
and was cranky.
Is this what they call
Turning the corner?
----------------
No real activity for the past two days. Sat in a hot bath night with Time magazine for twenty minutes and then stretched and gave myself an ice massage. Yikes. As if my poor, stressed-out winter skin needed any more on its plate! Sheesh.
Pretty blue last night for not getting to do anything. Ate an enormous roast beef sandwich in lieu of my tempo workout.
Coach Mike says rest and ice; Jim says being blue will slow down the recovery. I saw, just lemme back on the fricken horse already. :(
It's better today--not as stiff. I get to hop on the bike today for a short time, see how it is. Maybe I'll go to the pool tonight for some pull laps.
Thursday, March 6, 2008
YSL: Still dunno what day
I've been skipping workouts.
Tuesday I did my swim and usual CARA run. The swim went really well. I used to do a 400 in a whopping 10 minutes and change (I know, I know, Emily...and Lara...and Peter...I'm the world's most inefficient swimmer), but I was shocked and really happy to look at my watch and realize that I'm now down to 9 and some! I felt strong throughout and got home pretty happy.
The CARA run did not go so well. I opted for the short three-miler, thinking I'd make a tempo run out of it. I did the three miles with my friend Caroline, but not before I tripped along the lakefront and fell on my hands and knees. I now have two lovely enormous bruises over my kneecaps and a nice scrape up my hip to show for it, and I also have this terrible soreness that feels like a strained right quad when I go up and down stairs. It was a really, really stupid fall. I just tripped over a crack, that's all.
But now I'm stuck with this pained quad. And tomorrow is already poetry Friday. And I have a half-marathon coming up in a few weeks. Egads.
Tuesday I did my swim and usual CARA run. The swim went really well. I used to do a 400 in a whopping 10 minutes and change (I know, I know, Emily...and Lara...and Peter...I'm the world's most inefficient swimmer), but I was shocked and really happy to look at my watch and realize that I'm now down to 9 and some! I felt strong throughout and got home pretty happy.
The CARA run did not go so well. I opted for the short three-miler, thinking I'd make a tempo run out of it. I did the three miles with my friend Caroline, but not before I tripped along the lakefront and fell on my hands and knees. I now have two lovely enormous bruises over my kneecaps and a nice scrape up my hip to show for it, and I also have this terrible soreness that feels like a strained right quad when I go up and down stairs. It was a really, really stupid fall. I just tripped over a crack, that's all.
But now I'm stuck with this pained quad. And tomorrow is already poetry Friday. And I have a half-marathon coming up in a few weeks. Egads.
Monday, March 3, 2008
PB: Week 8
Th: Night hike at Harriman with J. for 2:30. It was about 15 F and the surface was ice under crunchy snow. Avg HR only got to 110 but I'm counting it as overdistance anyway.
S: Run 45 min. easy. Calibrated the speed/distance pod on the track.
Su: Yoga 25 min.
Total 3:40
S: Run 45 min. easy. Calibrated the speed/distance pod on the track.
Su: Yoga 25 min.
Total 3:40
YSL: Dunno What Day
...in the mid-50s.
I guess I'm forced to come up with a new system of accounting.
I greatly relished the flexibility that I exercised over the past week, and I don't mean being able to touch my toes.
Tuesdays are always insane for me. There's usually a pile of work garbage that needs to be done on top of the workout, which typically involves a swim and a bike, and then the CARA group run (and beer!) always falls on a Tuesday. Last week I exercised some creative accounting and ran enough to use that as an endurance run, and that made me happy.
It was a rough week: it was sixteen hours of workout, and I managed to squeeze them all in. The creative accounting wasn't all good; it left me with two days at the end of the week that were each three-workout days. Ick. I was joking with a friend that all I had planned this weekend was "work out, eat, sleep," but that's actually what happened. Some joke. Surprisingly, I also managed to squeeze in social engagements Tuessday, Wednesday, Thursday, Friday and Sunday and not feel too run-down about it.
This week looks like it'll be easier: two rest days, and then next week is my last week in preparation period.
I've been bad about wearing my heart-rate monitor, which is causing Jim to say all sorts of crazy things about cheating myself out of a good workout. He's probably right, but I just can't bring myself to add one more mental checkmark to my already long list of things to keep track of. Ugh. Guess I'll have to get over it.
Swim today; run this evening with CARA.
I guess I'm forced to come up with a new system of accounting.
I greatly relished the flexibility that I exercised over the past week, and I don't mean being able to touch my toes.
Tuesdays are always insane for me. There's usually a pile of work garbage that needs to be done on top of the workout, which typically involves a swim and a bike, and then the CARA group run (and beer!) always falls on a Tuesday. Last week I exercised some creative accounting and ran enough to use that as an endurance run, and that made me happy.
It was a rough week: it was sixteen hours of workout, and I managed to squeeze them all in. The creative accounting wasn't all good; it left me with two days at the end of the week that were each three-workout days. Ick. I was joking with a friend that all I had planned this weekend was "work out, eat, sleep," but that's actually what happened. Some joke. Surprisingly, I also managed to squeeze in social engagements Tuessday, Wednesday, Thursday, Friday and Sunday and not feel too run-down about it.
This week looks like it'll be easier: two rest days, and then next week is my last week in preparation period.
I've been bad about wearing my heart-rate monitor, which is causing Jim to say all sorts of crazy things about cheating myself out of a good workout. He's probably right, but I just can't bring myself to add one more mental checkmark to my already long list of things to keep track of. Ugh. Guess I'll have to get over it.
Swim today; run this evening with CARA.
LT: Week 8
Still in recovery and taking it easy.
M: 1 hour flat bike (15 miles)
T: 50 min swim
W: 1 hour run (6.6 miles)
T: Gym transitions: 10 min warm up, 2 x (10 min bike @ tempo, 10 min run @ tempo), stretch
F: Rest day
S: 2 x 20.5 mile bike ride (1h45; 1h15)
S: 1 x 15 + 1 x 20.5 mile bike ride (1h15; 1h20) My chain broke on the ride out, so I had to get my dad to pick me up. I did all the work though, since the last 5 miles are downhill!
Total: 9h 25min
M: 1 hour flat bike (15 miles)
T: 50 min swim
W: 1 hour run (6.6 miles)
T: Gym transitions: 10 min warm up, 2 x (10 min bike @ tempo, 10 min run @ tempo), stretch
F: Rest day
S: 2 x 20.5 mile bike ride (1h45; 1h15)
S: 1 x 15 + 1 x 20.5 mile bike ride (1h15; 1h20) My chain broke on the ride out, so I had to get my dad to pick me up. I did all the work though, since the last 5 miles are downhill!
Total: 9h 25min
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