Kids and Lopa are in New Mexico, I'm in Burbank, doing a century this weekend (off the couch, no less).
Going to be a battle between missing them and enjoying the lack of responsibility :)
Monday
Run: 4 miles, 1300 feet elevation, 138 avg hr.
Work is cranking, and I was up all night with some wicked insomnia. So running late. Plus, I'm in beautiful F*cking Burbank. Its not too bad, though, Got in a run through the Hollywood hills, and those bitches are _steep_. Bonus deadly uphill last 1/4 mile that felt like 6.
Tuesday
Swam, 1 hr.
Not sure how much mileage was covered, I'm trying to swim sets of 200s, at least 5 or so, before going into sets of 100s and alternating with breast stroke to work out the kinks from the legs.
Wednesday
Ran, 7 miles, 8:46/mi, N end loop run. Took it out slow 1st mi, then 8:34 2nd mile, then 8:12, then hit the big hill. Still, felt reasonably strong. Total lack of speed though!
Thursday
Blech. With the big weekend coming up, I took the day off.
Friday
Swam 1 hr. Crowded @ pool. Was swimming in a circle for 1st time all year. Swimming with FGs is fun, mostly after I take them off :)
Saturday
Biking, Big Day, 91 miles, 9400 feet climbing, 6 hrs. Not sure how that happened, I think maybe because of all the little ups and downs in the road. But I went down to White Salmon to ride w/Jay, who is training for IM Canada. He, a friend of his from his hardcore tri days, and I rolled out on the Mt Adams County Tour, intending to do 105 miles. We rolled out late, at a very conversational pace, and did the first part of the ride, a 2000 foot climb, gently. Then we rolled back to Trout Lake, turned around for the 2nd leg. My wheel started making bad noises, but I didn't feel like I was slowing down, so I didn't investigate. We came back into town with 58 miles, and made the (wise!) decision to not do the next 56 mile loop, opting instead for a 32 mile out and back, up a steep first grade, with a steep descent to the town of Glenwood. By this time it was hot, and the wind was cranking. On the way back, at about 80 miles, I just....popped. Well, no big surprise, my biggest ride to date this year was 40, so popping at 80 was pretty good! I rolled in, and promptly discovered that my rear wheel was rubbing hard, because I'd cranked a spoke. Sheesh. No idea how long that had been going on, but Jay and I factored in another 10 miles bonus for that crap :) This was a great day in the saddle. The roads were butter, the views (Mt Adams) were spectacular, and the weather was perfect. All in all, this is why I ride bikes!
Sunday
Run, 3 hrs, 14 miles, off road. I honestly intended to take it easy to day. We rolled out on the back side of Hospital Hill, where I had done so many mt bike rides in my 20s. Jay was loping ahead like a big toed jackrabbit, he looked like he was moving effortlessly. I was most likely waddling along, not so effortlessly. We made it to the top of HH, then Jay wanted to show me this cool rope swing 1/2 way down the mountain on the front side. It was definitely a cool swing, you swung out over the exposed slope and it felt like you were flying! We then went to the top of the next hill, where some paragliders were launching. I've never seen that before, it looked....addictive! We were at about 8 miles at that point, and it was heating up. So, of course, we headed down the front (exposed!) side :) This was a hard descent in spots, the trail was sloped out cow path, and my road shoes were getting yanked around quite a bit. But I love trail running -- just managed to forget it since I fucked my back up in my early 20s. Still, that was doing aggro trail running, and now that I'm old, the mellow version is like hiking really fast -- you need to constantly pay attention to your footing.
On the last part I started to fade, hard. Caught a toe on a branch and cramped up trying not to fly off the hill. Then, on the final uphill, I had to walk. I was walking and my heart rate was 165. We were out of water and salt, and I was wearing most of mine on my face -- definitely need to start salting up now that the weather is heating up a bit!
This was a killer weekend. I had no expectations, but was really pleasantly surprised by my level of endurance, considering that I've been going short and hard this whole spring. I do like going long, especially off road. I think I need to start investigating trail running -- I feel so happy when I get out in the woods for a while. Forgot what that was all about since the kids came along.
Monday, June 27, 2011
Sunday, June 19, 2011
Training Summary 6/13 - 6/20
Monday
started the week off feeling blah, blech, etc. Not sure what that's about, other than I haven't been sleeping lately. And I haven't been coding at all. Just writing a bunch of docs. Arrrgh. Anyways, I was supposed to ride this AM, but it was raining, so I went swimming instead.
5x200 w/ fistgloves. I move slow with those things on. But boy do I feel like a Golden God when I take them off. Lesson of today: finally getting the hand drop part of the catch, and finally dropping my head enough to keep my legs up. Also: when I get tired, my head starts creeping back up, sending me into a spiral of thrash.
6x150: 100 free, 50 breast. Took the FGs off and got the Dinner Plate Full On Effect. Wow. Felt great. Just cruised the 100s, then floated the 50s.
100 warmdown
2000 total.
Tuesday
6 mi, ~52 minutes, W Mercer out and back.
Had big plans to ride this AM, then last night changed to do track work, but was really, really tired. Sense a theme here? I had to have a frank, open, honest conversation with myself about what was going on.
"why am I so tired?"
"it's not like I'm sore, I'm just....tired"
"I don't even want to get out of bed!"
"too f*cking early"
Wait. That's not a conversation, that's just fucking whining. After about 30 minutes of this, while lying in bed, I decided that I was most definitely not excited about getting out of bed, and started on a plan B. The Plan B: run for an hour, don't worry about maintaining a pace. It's about time for a easy week, at least my body and mind are telling me that.
Once I made the decision to not push it, I immediately felt better. I think I'm learning to trust my body on these kinds of mornings. Not sure if I'll ever get out of bed completely stoked to hurt, but at least I was able to get out of bed and get on the road.
Started off running S-L-O-W up the hill, but soon picked up the cadence and was chugging along at 9:30 up the steep part. Then hit the flats and dropped to 8:15 or so. Hit the turnaround, and dropped it to ~ 8 minute miles, HR was running about 160-165, which is ok since the run after the turnaround is mostly uphill rollers. Then chilled on the steep downhill, and brought it home on the final stretch.
Wednesday
Speedwork.
6x400, 2x200. Avged between 5:30 and 6:00 /mile on the quarters. The last 3 were hard. Avged between 4:00 and 4:30 on the 200s. Both were also hard. It would be interesting to see how an 800 went if I go out at 6:00 miles. I think the next speedwork session is going to have some 800s. Specifically, where I go out at 6:00 mile and then (try!) to bring it down. Ultimate goal is to get < 2:30 for an 800. Which should be doable, after all, I was running that when I was 14. Thursday
Swimming
Sleepless night, brought on by too much rich Indian Food. Next AM, rolled out a little late, and spent time in the pool adjusting my leaky new goggles (they didn't leak last time!!) with FistGloves on. But it wasn't a total waste of time. I fine tuned my stroke. Realized that if I pull my arms wide in an exaggerated (for me!) hourglass, my elbow stays high and I can completely feel how much more water I'm pushing around. Of course, this was working muscles I don't have, so it was hard to keep going. But it sure feels more efficient.
Friday
Another sleepless night. Leela is not sleeping well, and when she doesn't sleep, none of us sleep :) Woke up late, too late to run, so did upper body TRX.
Saturday
9-9.5 mile run. Hard to estimate b/c garmin died. Battery getting weak lately. Not sure if it's being pushed 'on' by mistake. Went out easy, came back medium hard. Didn't overly push, wanted to keep a brisk (8-8:30 on hills) pace. Ran by feel.
Sunday: 38.61 miles, 3900 feet climbing. 'Hills of Eastside' ride, with extra added bonus of descent and climb out from Holmes Pt. That road is _steep_. Felt great, after hub has been fixed, I'm riding faster. Bike is making strange noises though, need to check it out. Flying to LA tonight for meeting tomorrow. Already getting lots of last minute edits to deck, along with one "why are you going out there?" Jesus.
started the week off feeling blah, blech, etc. Not sure what that's about, other than I haven't been sleeping lately. And I haven't been coding at all. Just writing a bunch of docs. Arrrgh. Anyways, I was supposed to ride this AM, but it was raining, so I went swimming instead.
5x200 w/ fistgloves. I move slow with those things on. But boy do I feel like a Golden God when I take them off. Lesson of today: finally getting the hand drop part of the catch, and finally dropping my head enough to keep my legs up. Also: when I get tired, my head starts creeping back up, sending me into a spiral of thrash.
6x150: 100 free, 50 breast. Took the FGs off and got the Dinner Plate Full On Effect. Wow. Felt great. Just cruised the 100s, then floated the 50s.
100 warmdown
2000 total.
Tuesday
6 mi, ~52 minutes, W Mercer out and back.
Had big plans to ride this AM, then last night changed to do track work, but was really, really tired. Sense a theme here? I had to have a frank, open, honest conversation with myself about what was going on.
"why am I so tired?"
"it's not like I'm sore, I'm just....tired"
"I don't even want to get out of bed!"
"too f*cking early"
Wait. That's not a conversation, that's just fucking whining. After about 30 minutes of this, while lying in bed, I decided that I was most definitely not excited about getting out of bed, and started on a plan B. The Plan B: run for an hour, don't worry about maintaining a pace. It's about time for a easy week, at least my body and mind are telling me that.
Once I made the decision to not push it, I immediately felt better. I think I'm learning to trust my body on these kinds of mornings. Not sure if I'll ever get out of bed completely stoked to hurt, but at least I was able to get out of bed and get on the road.
Started off running S-L-O-W up the hill, but soon picked up the cadence and was chugging along at 9:30 up the steep part. Then hit the flats and dropped to 8:15 or so. Hit the turnaround, and dropped it to ~ 8 minute miles, HR was running about 160-165, which is ok since the run after the turnaround is mostly uphill rollers. Then chilled on the steep downhill, and brought it home on the final stretch.
Wednesday
Speedwork.
6x400, 2x200. Avged between 5:30 and 6:00 /mile on the quarters. The last 3 were hard. Avged between 4:00 and 4:30 on the 200s. Both were also hard. It would be interesting to see how an 800 went if I go out at 6:00 miles. I think the next speedwork session is going to have some 800s. Specifically, where I go out at 6:00 mile and then (try!) to bring it down. Ultimate goal is to get < 2:30 for an 800. Which should be doable, after all, I was running that when I was 14. Thursday
Swimming
Sleepless night, brought on by too much rich Indian Food. Next AM, rolled out a little late, and spent time in the pool adjusting my leaky new goggles (they didn't leak last time!!) with FistGloves on. But it wasn't a total waste of time. I fine tuned my stroke. Realized that if I pull my arms wide in an exaggerated (for me!) hourglass, my elbow stays high and I can completely feel how much more water I'm pushing around. Of course, this was working muscles I don't have, so it was hard to keep going. But it sure feels more efficient.
Friday
Another sleepless night. Leela is not sleeping well, and when she doesn't sleep, none of us sleep :) Woke up late, too late to run, so did upper body TRX.
Saturday
9-9.5 mile run. Hard to estimate b/c garmin died. Battery getting weak lately. Not sure if it's being pushed 'on' by mistake. Went out easy, came back medium hard. Didn't overly push, wanted to keep a brisk (8-8:30 on hills) pace. Ran by feel.
Sunday: 38.61 miles, 3900 feet climbing. 'Hills of Eastside' ride, with extra added bonus of descent and climb out from Holmes Pt. That road is _steep_. Felt great, after hub has been fixed, I'm riding faster. Bike is making strange noises though, need to check it out. Flying to LA tonight for meeting tomorrow. Already getting lots of last minute edits to deck, along with one "why are you going out there?" Jesus.
Monday, June 13, 2011
Training Summary 6/6 - 6/12
Playing Catch-Up this past week.
Tuesday
swimming, after a 300 yd warmup, did 5x150, ran out of time. Mainly focused on form. Still getting tired around the 150 mark. Need to just go longer and push through fatigue.
Wednesday
raining outside. Lifted weights on TRX, focused on legs, did 4 sets of single leg lunges and KB squats. along with some upper body work.
Thursday
Running, 8.75 miles, progressive tempo.
Did the long loop around the N end of the island. Really, really sore from yesterday, the first 3 miles were a slog, the next 2 (to the big hill) were fast, and the final roll in was fast as well. Glutes shot from all of the lifting work. I think this is a good pattern to follow, but also need to build in some speed as well. Not sure how to fit this all in!
Friday
Swimming, 30 min, because I woke up late. Still shot the last two days. New FGs and goggles required some tuneup. I swam with FGs on for 1/2 the workout, then took them off and experienced that awesome bighands effect. Maybe 1000 yds total.
Saturday
5 mile recovery run, 1 hr. Didn't push at all on this one, just relaxed and enjoyed the day.
25 mile tempo ride 1.5 hr. Started out slow, intending to roll, didn't feel it mentally. Got passed by this guy on the uphill who was just killing it. Didn't chase him down, but on the flats I started to roll faster and faster, and pretty soon was rolling at 25 mph, slight tailwind. Caught him and we rolled through the rest of the ride at conversational pace. This is fine for me, usually I'm pegged and killing it, and the occasional social ride keeps it fresh.
Sunday
nothing planned so far...we were going to run the furry 5k, but the kids slept in, so that's off the calendar. I didn't get in an early ride b/c of the planned run, so not sure if i'm going to get a ride in at all. Backup plan: early out of bed tomorrow for a 2.5 hr 'hills of the eastside' ride to Juanita and back.
Tuesday
swimming, after a 300 yd warmup, did 5x150, ran out of time. Mainly focused on form. Still getting tired around the 150 mark. Need to just go longer and push through fatigue.
Wednesday
raining outside. Lifted weights on TRX, focused on legs, did 4 sets of single leg lunges and KB squats. along with some upper body work.
Thursday
Running, 8.75 miles, progressive tempo.
Did the long loop around the N end of the island. Really, really sore from yesterday, the first 3 miles were a slog, the next 2 (to the big hill) were fast, and the final roll in was fast as well. Glutes shot from all of the lifting work. I think this is a good pattern to follow, but also need to build in some speed as well. Not sure how to fit this all in!
Friday
Swimming, 30 min, because I woke up late. Still shot the last two days. New FGs and goggles required some tuneup. I swam with FGs on for 1/2 the workout, then took them off and experienced that awesome bighands effect. Maybe 1000 yds total.
Saturday
5 mile recovery run, 1 hr. Didn't push at all on this one, just relaxed and enjoyed the day.
25 mile tempo ride 1.5 hr. Started out slow, intending to roll, didn't feel it mentally. Got passed by this guy on the uphill who was just killing it. Didn't chase him down, but on the flats I started to roll faster and faster, and pretty soon was rolling at 25 mph, slight tailwind. Caught him and we rolled through the rest of the ride at conversational pace. This is fine for me, usually I'm pegged and killing it, and the occasional social ride keeps it fresh.
Sunday
nothing planned so far...we were going to run the furry 5k, but the kids slept in, so that's off the calendar. I didn't get in an early ride b/c of the planned run, so not sure if i'm going to get a ride in at all. Backup plan: early out of bed tomorrow for a 2.5 hr 'hills of the eastside' ride to Juanita and back.
Sunday, June 12, 2011
Training Summary 6/30 - 6/5
Monday
25 mile ride around the bottom of the lake. Started out feeling tired, got into the groove, and did some good speed (22-23mph) on the flats. I'm not breathing terribly hard, but legs are tired. I think that means I need more strength than lungs at this point.
Tuesday
swimming. Was putting on fistgloves when they ripped. arggh. I was just getting into the whole fistgloves thing again. Anyways, did some random yardage, concentrating on rotation, head down, forearms down, etc. Lots to think about in the pool. Was still somewhat congested, which makes swimming (for me anyways) a difficult affair.
Wednesday
work related insomnia, I was a wreck this AM. so I kicked it and got some sleep. No matter how guilty I feel about sleeping instead of working out, I figure my body is trying to tell me something, and I'd better listen.
Thursday
running, 7.84 mi, progressive tempo run, out and back. After the first two miles of climbing, kept it at < 8:30 on the rollers, closer to 8:15 most of the time. Felt good (fresh from the day off and guilty) Friday
swimming.
Fistgloves broke! Arrgh. I had visions of sliding through the water, my hands reduced to tiny nubs, my forearms and biceps catching the water, my hips driving the stroke. All of which were still possible, but after the FGs ripped, I just wasn't in the mood to fake fist drills. So I did 10x100 after a 400 warmup and called it.
Saturday
biking, 41.29 mi, 2:28, 16.7 mph, 3979 feet climbing.
May Valley/Issaquah with the LakeMont climb option. Felt really good today, aside from saddle sores that I think may be due to (a) old shorts and (b) front of saddle TT position. This is a hilly route, with some steep risers in the middle of rolling terrain. Legs are coming around, so is head. Felt like I could power through some lactic acid sections by rationalizing the pain away and focusing on the effort. Snapped a spoke about 3/4 of the way through the ride. Damn rear wheel.
Sunday
biking. 26 miles, 2 loops around MI, computer died.
So yesterday I took my wheel in to get re-trued after the spoke break, I figured the 10+ miles on a broken spoke were not good for the overall condition of the wheel. The bike store guy calls up and tells me that the hub bearings are completely shot and the wheel barely turns. Excited, I ask whether this means that I might actually go faster on new bearings. He says yes. I let out a whoop of joy -- it's not often that outside circumstances contribute to me going slow, and I thought I was getting old and fat. Still am getting old and fat, but perhaps not at the rate previously calculated.
25 mile ride around the bottom of the lake. Started out feeling tired, got into the groove, and did some good speed (22-23mph) on the flats. I'm not breathing terribly hard, but legs are tired. I think that means I need more strength than lungs at this point.
Tuesday
swimming. Was putting on fistgloves when they ripped. arggh. I was just getting into the whole fistgloves thing again. Anyways, did some random yardage, concentrating on rotation, head down, forearms down, etc. Lots to think about in the pool. Was still somewhat congested, which makes swimming (for me anyways) a difficult affair.
Wednesday
work related insomnia, I was a wreck this AM. so I kicked it and got some sleep. No matter how guilty I feel about sleeping instead of working out, I figure my body is trying to tell me something, and I'd better listen.
Thursday
running, 7.84 mi, progressive tempo run, out and back. After the first two miles of climbing, kept it at < 8:30 on the rollers, closer to 8:15 most of the time. Felt good (fresh from the day off and guilty) Friday
swimming.
Fistgloves broke! Arrgh. I had visions of sliding through the water, my hands reduced to tiny nubs, my forearms and biceps catching the water, my hips driving the stroke. All of which were still possible, but after the FGs ripped, I just wasn't in the mood to fake fist drills. So I did 10x100 after a 400 warmup and called it.
Saturday
biking, 41.29 mi, 2:28, 16.7 mph, 3979 feet climbing.
May Valley/Issaquah with the LakeMont climb option. Felt really good today, aside from saddle sores that I think may be due to (a) old shorts and (b) front of saddle TT position. This is a hilly route, with some steep risers in the middle of rolling terrain. Legs are coming around, so is head. Felt like I could power through some lactic acid sections by rationalizing the pain away and focusing on the effort. Snapped a spoke about 3/4 of the way through the ride. Damn rear wheel.
Sunday
biking. 26 miles, 2 loops around MI, computer died.
So yesterday I took my wheel in to get re-trued after the spoke break, I figured the 10+ miles on a broken spoke were not good for the overall condition of the wheel. The bike store guy calls up and tells me that the hub bearings are completely shot and the wheel barely turns. Excited, I ask whether this means that I might actually go faster on new bearings. He says yes. I let out a whoop of joy -- it's not often that outside circumstances contribute to me going slow, and I thought I was getting old and fat. Still am getting old and fat, but perhaps not at the rate previously calculated.
Training Summary 5/23 - 5/29
Sheesh. I had a good training week last week, but right now I'm feeling like a roly poly tub of goo. Not sure why, other than the fact that I've been eating like a pig. After a good weekend of riding, I took the day off Monday, and got into the pool Tuesday.
Tuesday
2000 yds total.
swam 5x150 with the fistgloves.
then the 50-250 freestyle progression w/50 breastroke breaks
finally 250 warmdown.
The fistglove sets are really working. Today I noticed that my right elbow tends to drop when I rotate to breathe on my left side. Also, I dropped my head lower, and my hips floated up to the top. It was _easy_. Man, I could seriously work on this for the rest of my life. I have a feeling I'm just breaking through, but I've actually said that before!
Wednesday
14x30x30, 5.97 mi, 53:54:45, 9:02/mi avg HR = 151
yeah. woke up late, after a 3AM toss'n'turn thinking about work shit. So instead of the track, I did the 14x30x30 set. It fucking hurt, which is good. Then I went to work, and got tossed in a bucket of shit. Someone accused me of doing something underhanded, which I had nothing to do with, and I fucking blew my stack, and almost quit. That wouldn't have been a good move. I actually like my job, minus the politics and the bullshit.
Thursday
7 miles, 8:46/mi pace, 992 feet climbing. Avg HR = 150
Standard north end loop. Kept pace sub 9 after the first mile, crept above 9 on the steep climb. Solid effort on the hills.
Friday
felt blecch. I had some snot that could have held the tiles on the space shuttle. So I kicked it for a day.
Saturday
4 mi easy run, upper body weights. Still blowing out superglue. Ran easy 4 with Shadow, then did standard upper body stuff. This weekend is a long one, so I'll get in a long hard ride tomorrow, a shorter easier ride Monday.
Sunday
36 mile ride to issaquah, 2:15. Still feeling kind of blah, but pulled it together for the ride. Didn't end up going up cougar mtn, due to late start. However, any time in the saddle is good time in the saddle.
Tuesday
2000 yds total.
swam 5x150 with the fistgloves.
then the 50-250 freestyle progression w/50 breastroke breaks
finally 250 warmdown.
The fistglove sets are really working. Today I noticed that my right elbow tends to drop when I rotate to breathe on my left side. Also, I dropped my head lower, and my hips floated up to the top. It was _easy_. Man, I could seriously work on this for the rest of my life. I have a feeling I'm just breaking through, but I've actually said that before!
Wednesday
14x30x30, 5.97 mi, 53:54:45, 9:02/mi avg HR = 151
yeah. woke up late, after a 3AM toss'n'turn thinking about work shit. So instead of the track, I did the 14x30x30 set. It fucking hurt, which is good. Then I went to work, and got tossed in a bucket of shit. Someone accused me of doing something underhanded, which I had nothing to do with, and I fucking blew my stack, and almost quit. That wouldn't have been a good move. I actually like my job, minus the politics and the bullshit.
Thursday
7 miles, 8:46/mi pace, 992 feet climbing. Avg HR = 150
Standard north end loop. Kept pace sub 9 after the first mile, crept above 9 on the steep climb. Solid effort on the hills.
Friday
felt blecch. I had some snot that could have held the tiles on the space shuttle. So I kicked it for a day.
Saturday
4 mi easy run, upper body weights. Still blowing out superglue. Ran easy 4 with Shadow, then did standard upper body stuff. This weekend is a long one, so I'll get in a long hard ride tomorrow, a shorter easier ride Monday.
Sunday
36 mile ride to issaquah, 2:15. Still feeling kind of blah, but pulled it together for the ride. Didn't end up going up cougar mtn, due to late start. However, any time in the saddle is good time in the saddle.
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