Back: Owtch
Shoulder: Owtch
Arches: Owtch
Physical therapy screening appointment: Check!!!
and
&$*(2!
Wednesday, April 30, 2008
Monday, April 28, 2008
PB: Week 16
M - Mountain bike on road 59 min easy. HR 112.
W - Paddle Westons Mill Pond 1:14 easy. Solo night paddle; lovely but a bit spooky.
F - Run 42 min at level2. HR 153.
Total 2:55
W - Paddle Westons Mill Pond 1:14 easy. Solo night paddle; lovely but a bit spooky.
F - Run 42 min at level2. HR 153.
Total 2:55
LT: Week 16
M: Rest day
T: Swim 45 min
15 min run to spin
60 min spin
20 min run from spin
W: 6.6 mile run @ base endurance. Very low energy. 58 mins.
T: 1h 20min gym transitions: 10 min cycle + 10 min run x 3.
45 min swim
F: 45 min fartlek run.
S: Rest day
S: White Horse Challenge. 150km cyclo-sportive. 5.5 hrs
11h 38m
Will be doing a little less this week. Had a nasty spill yesterday during the race so am now hobbling around on crutches. Sigh.
T: Swim 45 min
15 min run to spin
60 min spin
20 min run from spin
W: 6.6 mile run @ base endurance. Very low energy. 58 mins.
T: 1h 20min gym transitions: 10 min cycle + 10 min run x 3.
45 min swim
F: 45 min fartlek run.
S: Rest day
S: White Horse Challenge. 150km cyclo-sportive. 5.5 hrs
11h 38m
Will be doing a little less this week. Had a nasty spill yesterday during the race so am now hobbling around on crutches. Sigh.
Friday, April 25, 2008
YSL
Man, this week has been bad. I've skipped a ton of workouts, and I really think it's just because i'm burned out.
Next week is my second half marathon of the season. I've only done two workouts this week, and you know what? I think i'm okay with that. We had a family emergency that required a drive to Wisconsin in the middle of the week and not return until late Wednesday night, and the setting was just not appropriate to working out.and you know what? I'm okay with that too. I was in the pool for what felt like forever yesterday morning, thinking about all the stuff I just wasn't getting done while I was in the pool, having awakened at 5 am to actually get all my stuff done, and then I realized that I wasn't going to finish my workout: I was just going to do what I felt was approriate and go on from there.
And I think this is the way it has to be for here on in. My mental state is worth too much.
Next week is my second half marathon of the season. I've only done two workouts this week, and you know what? I think i'm okay with that. We had a family emergency that required a drive to Wisconsin in the middle of the week and not return until late Wednesday night, and the setting was just not appropriate to working out.and you know what? I'm okay with that too. I was in the pool for what felt like forever yesterday morning, thinking about all the stuff I just wasn't getting done while I was in the pool, having awakened at 5 am to actually get all my stuff done, and then I realized that I wasn't going to finish my workout: I was just going to do what I felt was approriate and go on from there.
And I think this is the way it has to be for here on in. My mental state is worth too much.
LT: Exhaustion Problems
OK I've finally got back into training after my serial viruses but am finding - this week in particular - that I'm suffering from chronic exhaustion. I'm eating enough - have been keeping a food diary and am careful to eat the requisite 3000 calories in an appropriate carb/protein/fat combination. I'm also getting a reasonable amount of sleep. OK it's not 8 hours a night which is what I think my body needs when training, but it's usually at least 7. However when I go out training I find it nearly impossible to get my pulse up above about 150. In general I'd say that I'm operating at about 10bpm lower than I'd expect for the work output. My legs feel strong enough and my body in general feels up for training, but when I get there, the results are very much sub-standard.
I don't really know what to do. Have I been training too hard? - I can't really believe that my schedule is too hard or too long and I make sure I have at least 1 rest day per week. I'm loathe to drop my volume because I want to make use of the relatively little time I have to train, especially after such a rubbish Feb/Mar. I don't want to drop intensity, just as I'm building up to race pace for what will be my hardest 6 weeks this year, but I need to recuperate somehow. Have any of you got any tips? Miracle cure? Do I just have to resign myself to doing an easy week or 2, and if so, is it better to drop volume, intensity or both? I'd really appreciate some advice if you have any.
I don't really know what to do. Have I been training too hard? - I can't really believe that my schedule is too hard or too long and I make sure I have at least 1 rest day per week. I'm loathe to drop my volume because I want to make use of the relatively little time I have to train, especially after such a rubbish Feb/Mar. I don't want to drop intensity, just as I'm building up to race pace for what will be my hardest 6 weeks this year, but I need to recuperate somehow. Have any of you got any tips? Miracle cure? Do I just have to resign myself to doing an easy week or 2, and if so, is it better to drop volume, intensity or both? I'd really appreciate some advice if you have any.
Monday, April 21, 2008
LT: Week 15
M: Rest day
T: 15 mins run to spin
60 min spin
20 min run from spin
W: 95 min run @ base endurance
T: 80 min transition intervals in the gym: 10 min bike + 10 min treadmill x 3. Tempo/race pace
F: 56 min run @ base endurance. 6.6 miles.
S: 75 min run with 3 x 3km pieces @ half marathon pace with 3 min recovery jog inbetween. 14:07; 15:07; 15:00.
S: 3h 50m bike @ base endurance; London to Basingstoke. Lots of traffic lights. Approx 52 miles.
Total: 10h 31m
T: 15 mins run to spin
60 min spin
20 min run from spin
W: 95 min run @ base endurance
T: 80 min transition intervals in the gym: 10 min bike + 10 min treadmill x 3. Tempo/race pace
F: 56 min run @ base endurance. 6.6 miles.
S: 75 min run with 3 x 3km pieces @ half marathon pace with 3 min recovery jog inbetween. 14:07; 15:07; 15:00.
S: 3h 50m bike @ base endurance; London to Basingstoke. Lots of traffic lights. Approx 52 miles.
Total: 10h 31m
YSL: Week 14 recap
Monday: Jog with pal; 12 miles; 13 min./mile; 2:37
Tuesday: Swim 1:17, 2600 yards. Endurance Bike 2:30 w/ climbing reps
Wednesday: Swim 1:03, 2100 yards
Thursday: Rest day
Friday: Swim 1:13, 2550 yards; Mountain Bike, 2 hours at steady pace; Recovery Run, 20 minutes
Saturday: Recovery Bike, 1 hour
Sunday: Endurance Run 1:30, 7.9 miles; Endurance Bike 3 hours; 38 miles. Heart rate charts TK.
----------
Total: 16:40 or so
Coach Mike wants to make sure I get in all my volume. Looks like I am, even if I'm not sticking to the prescribed workouts. The truth is, I'm burned all the hell out on road workouts. I fricken hate 'em. The two hours spent mountain biking was a ridiculously soothing balm to my asphalt-abraded soul.
I haven't even felt happy enough to Poetry-Friday myself. :( Well...more on this later.
Tuesday: Swim 1:17, 2600 yards. Endurance Bike 2:30 w/ climbing reps
Wednesday: Swim 1:03, 2100 yards
Thursday: Rest day
Friday: Swim 1:13, 2550 yards; Mountain Bike, 2 hours at steady pace; Recovery Run, 20 minutes
Saturday: Recovery Bike, 1 hour
Sunday: Endurance Run 1:30, 7.9 miles; Endurance Bike 3 hours; 38 miles. Heart rate charts TK.
----------
Total: 16:40 or so
Coach Mike wants to make sure I get in all my volume. Looks like I am, even if I'm not sticking to the prescribed workouts. The truth is, I'm burned all the hell out on road workouts. I fricken hate 'em. The two hours spent mountain biking was a ridiculously soothing balm to my asphalt-abraded soul.
I haven't even felt happy enough to Poetry-Friday myself. :( Well...more on this later.
Tuesday, April 15, 2008
PB: Week 14
M - Bike 17.75 mi/1:18 min. HR 118. Mountain bike on local loop.
T - Strength training - arms. 30 min.
Th - Run 6.2 mi/58 min. HR 133. Felt stiff and slow doing the first run since the weekend long run.
S - Run hill repeats 34 min. 10 min warm up, 20 min of intervals. Average HR 137 overall, 162 on the uphills.
Total 2:50
Training took a back seat to other things this week. My son was sick all week and I spent two vacation days at home with him. Saturday morning I volunteered for a cancer fundraiser relay - some of the students had organized a team - which consists of an all-night walk/run. I figured I could run/walk from 3am-6am when they would have the hardest time getting volunteers, and get a long workout in. Turns out it's more of a walk/dj dance party for the college kids and the route looped through and around the gymnasium. I was mortified at first but stuck around because I felt obligated. It was kind of fun to see the kids carrying on, and my teammates were grad students so we all felt out of place. Definitely no running, though. On the way home I squeezed in a hill workout. Funny thing is Friday night I had a really nice visit from Y and J and forgot to mention that I was getting up at 2...
T - Strength training - arms. 30 min.
Th - Run 6.2 mi/58 min. HR 133. Felt stiff and slow doing the first run since the weekend long run.
S - Run hill repeats 34 min. 10 min warm up, 20 min of intervals. Average HR 137 overall, 162 on the uphills.
Total 2:50
Training took a back seat to other things this week. My son was sick all week and I spent two vacation days at home with him. Saturday morning I volunteered for a cancer fundraiser relay - some of the students had organized a team - which consists of an all-night walk/run. I figured I could run/walk from 3am-6am when they would have the hardest time getting volunteers, and get a long workout in. Turns out it's more of a walk/dj dance party for the college kids and the route looped through and around the gymnasium. I was mortified at first but stuck around because I felt obligated. It was kind of fun to see the kids carrying on, and my teammates were grad students so we all felt out of place. Definitely no running, though. On the way home I squeezed in a hill workout. Funny thing is Friday night I had a really nice visit from Y and J and forgot to mention that I was getting up at 2...
YSL: Week 14, Week 15, Day 1
Gack. Week 14 a total wash. Started the week out OK, but recovery from the race seemed pretty difficult. Then found out: Must DRIVE to New York for friend's wedding! Gack! Gack!
Therefore, transport, wedding, seeing friends and sleep took the place of any working out Thursday, Friday, Saturday, Sunday.
Did not take my customary day off yesterday. Ran 12 miles with pals. 13-minute pace, but whatever.
Therefore, transport, wedding, seeing friends and sleep took the place of any working out Thursday, Friday, Saturday, Sunday.
Did not take my customary day off yesterday. Ran 12 miles with pals. 13-minute pace, but whatever.
Sunday, April 13, 2008
LT: Week 14
M: Rest day
T: 6.6 mile run @ tempo. 54 mins.
15 min run to spin
60 min spin
20 min run from spin
W: 45 min swim
T: 90 min run @ base endurance
F: 55 min fartlek run
S: Rest day
S: Bike 5h 40 averaging 25kph. Quite hilly. Felt sluggish.
Total: 11h 19m
Happy to be back to it! :)
T: 6.6 mile run @ tempo. 54 mins.
15 min run to spin
60 min spin
20 min run from spin
W: 45 min swim
T: 90 min run @ base endurance
F: 55 min fartlek run
S: Rest day
S: Bike 5h 40 averaging 25kph. Quite hilly. Felt sluggish.
Total: 11h 19m
Happy to be back to it! :)
Thursday, April 10, 2008
LT: Week 13
(Still recuperating after flu bug)
Wed: 60 min trail run. Hilly.
Sat: 75 min trail run. 7.5 miles. Hilly
Total: 2h 15m
Wed: 60 min trail run. Hilly.
Sat: 75 min trail run. 7.5 miles. Hilly
Total: 2h 15m
Monday, April 7, 2008
PB: Week 13
M - Bike on trainer. 27 min. Got a flat again.
T - Run 54 min/6.2 mi. HR 144.
Th - Yoga 30 min.
S - Run 56 min/6.2 mi. HR 135.
Su - Run 1:55/13.1 mi. HR 144. Highest sustainable pace. Felt quite stiff by the end.
Total 4:42
T - Run 54 min/6.2 mi. HR 144.
Th - Yoga 30 min.
S - Run 56 min/6.2 mi. HR 135.
Su - Run 1:55/13.1 mi. HR 144. Highest sustainable pace. Felt quite stiff by the end.
Total 4:42
YSL: Week 13, Days 5 and 6
Oh-Em-Gee. (That's the post-modern way of saying, well, "OMG.")
I am completely wiped from this weekend, still. I had a decent time of the half-marathon, but the recovery's been kinda hard. I always feel like this after a race--it usually takes me a day or two to recover, but I couldn't even get up the mo' to enjoy my swim yesterday or manage the long bike Mike had on my schedule.
So I've moved everything to today but just could not manage the swim this morning. It is absolutely shocking, how exhausting such things can be.
My splits were decent, given that Coach Mike wanted me in a "fairly exhausted" state for this race. I ended up clocking a 2:19, which is what I told myself I wanted, but it's not truly what I wanted to do. Of course I'd have rather clocked two hours, but oh well.
The race itself was nice. A run through pretty Springfield, IL with some passes through a gorgeous city park and great crowd support. I thoroughly enjoed myself!!
Friday: Endurance Bike w/ Climbing Repeats: 1:30
Saturday: 2:19; 13.1 miles; Avg HR 154
Recovery Bike: 25 minutes; easy spin
I am completely wiped from this weekend, still. I had a decent time of the half-marathon, but the recovery's been kinda hard. I always feel like this after a race--it usually takes me a day or two to recover, but I couldn't even get up the mo' to enjoy my swim yesterday or manage the long bike Mike had on my schedule.
So I've moved everything to today but just could not manage the swim this morning. It is absolutely shocking, how exhausting such things can be.
My splits were decent, given that Coach Mike wanted me in a "fairly exhausted" state for this race. I ended up clocking a 2:19, which is what I told myself I wanted, but it's not truly what I wanted to do. Of course I'd have rather clocked two hours, but oh well.
The race itself was nice. A run through pretty Springfield, IL with some passes through a gorgeous city park and great crowd support. I thoroughly enjoed myself!!
Friday: Endurance Bike w/ Climbing Repeats: 1:30
Saturday: 2:19; 13.1 miles; Avg HR 154
Recovery Bike: 25 minutes; easy spin
Friday, April 4, 2008
YSL: Week 13, Day 4
Steady State Bike, 1 hour
Avg HR: 141 :( (ought to have been between 151-160, but, as they say, i just couldn't get it up.)
Cubs game!
Tempo Run with strides, 20 minutes. Forgot HR monitor. :(
Shake for breakfast
Shake for lunch
Shake for in betweens
When I got the urge to munch.
It's time that's a factor; not so much things like
weight.
But must I eat
Like I'm getting a head start
On a geriatric state?
Avg HR: 141 :( (ought to have been between 151-160, but, as they say, i just couldn't get it up.)
Cubs game!
Tempo Run with strides, 20 minutes. Forgot HR monitor. :(
Shake for breakfast
Shake for lunch
Shake for in betweens
When I got the urge to munch.
It's time that's a factor; not so much things like
weight.
But must I eat
Like I'm getting a head start
On a geriatric state?
Wednesday, April 2, 2008
YSL: Week 13, Day 3
Swim: 1:16 minutes; 2450 yards
Steady State Run: 45 minutes w/ Lauri (stopped to "readjust" in the middle for about 30 seconds); 4.5 miles approx. HR: 146 Avg; min 106; max 160.
Temperatures still brisk. Map below.
Steady State Run: 45 minutes w/ Lauri (stopped to "readjust" in the middle for about 30 seconds); 4.5 miles approx. HR: 146 Avg; min 106; max 160.
Temperatures still brisk. Map below.
Tuesday, April 1, 2008
YSL: Week 13 Day 2
New stage of training this week. Feels light due to race on Saturday (half marathon!).
Today:
Swim: 2650 yards; 1:14
Steady State Bike w/ Fast-Pedal interval: 20 minutes
-----------------
1:34
Felt good today during swim--I didn't even have to skip any yardage to squeeze the whole workout into a reasonable period of time, but is it bad for me to do away with or shorten rest periods, for the most part?
Today:
Swim: 2650 yards; 1:14
Steady State Bike w/ Fast-Pedal interval: 20 minutes
-----------------
1:34
Felt good today during swim--I didn't even have to skip any yardage to squeeze the whole workout into a reasonable period of time, but is it bad for me to do away with or shorten rest periods, for the most part?
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