Bike today. Chose an interval video at the gym. The whole thing was standing! GAH! I worked muscles that I didn't realize you use on the bike... whew.
The ride started out with an easy warm up 10mins, then switched to standing climb, then to standing flat, then back to standing climb, then back to standing flat...! I wasn't expecting it. I did a lot of sweating, a good 60 minutes worth, I'd say. Entire workout was 80 minutes. Judging from the bike reading, I did 20 miles. But that's not accurate. But I don't know what is, so...
I worked hard. And that was good.
Thursday, March 31, 2011
Wednesday, March 30, 2011
Run run run as fast as you can!
This morning I was exhausted. I couldn't convince myself to get up. Because of this, I had to rearrange my schedule a bit to squeeze in my run.
Had a quick meeting with my trainer at the gym. We went over my goals and set some down for the next month. She said she's proud of me and that my duathlon results are phenomenal. It was a good meeting. She also suggested that I start working out my lungs in preparation for summer. Once it starts to warm up a bit, NYC gets really humid, so she said I should do deep breathing exercises (carefully!) in the steam room. I'm a little freaked out, but I know she's right. It's a good move.
After my meeting, I ran for 24 mins... because that is what my training time is for today and I really didn't have any minutes to spare. I did 4 minutes of warm up and 20 minutes of speed intervals 60/30. The intervals felt good. I didn't have my foot pod with me, so I'm not sure how fast/far I went. Gauging from the treadmill and past workouts, I presume I was running about 10'15" at the low end and 7'30" for the intervals. Decent.
Had a quick meeting with my trainer at the gym. We went over my goals and set some down for the next month. She said she's proud of me and that my duathlon results are phenomenal. It was a good meeting. She also suggested that I start working out my lungs in preparation for summer. Once it starts to warm up a bit, NYC gets really humid, so she said I should do deep breathing exercises (carefully!) in the steam room. I'm a little freaked out, but I know she's right. It's a good move.
After my meeting, I ran for 24 mins... because that is what my training time is for today and I really didn't have any minutes to spare. I did 4 minutes of warm up and 20 minutes of speed intervals 60/30. The intervals felt good. I didn't have my foot pod with me, so I'm not sure how fast/far I went. Gauging from the treadmill and past workouts, I presume I was running about 10'15" at the low end and 7'30" for the intervals. Decent.
Tuesday, March 29, 2011
Swim drills
300 w/u
Drills:
100 pull
100 finger drag
100 slow arm recovery
2x100 one arm freestyle each side
100 kick
Swim:
4x200 fs EBEH
c/d 100m
Woke up early to get this workout done. Drills were good. Some of the new ones (slow arm recovery, one arm freestyle) were difficult and I'm skeptical as to how accurate my work was, but I made sure to focus my attention on the task at hand, no matter the task. Best drills today: finger drag, kick. Felt strong for the EBEH. I find it amazing how much I can get out of my body for "hard", though the true revelation comes the following "easy" 50m after a brief pause, I seem to be much more in touch with my entire self during the first easy lap.
Drills:
100 pull
100 finger drag
100 slow arm recovery
2x100 one arm freestyle each side
100 kick
Swim:
4x200 fs EBEH
c/d 100m
Woke up early to get this workout done. Drills were good. Some of the new ones (slow arm recovery, one arm freestyle) were difficult and I'm skeptical as to how accurate my work was, but I made sure to focus my attention on the task at hand, no matter the task. Best drills today: finger drag, kick. Felt strong for the EBEH. I find it amazing how much I can get out of my body for "hard", though the true revelation comes the following "easy" 50m after a brief pause, I seem to be much more in touch with my entire self during the first easy lap.
Sunday, March 27, 2011
Oly Training, day 1
Today ended up being quite busy. I planned the time pretty well, but ended up losing minutes here and there and had to trim back my bike ride. Hoping I did the right thing by ramping up the difficulty.
Woke up early, went to meeting, then the gym. By the time I got in the pool it was 11:35am. Swam 300m warmup, then 200m ladder, plus 100m cool down. Total of 1300m in 35mins. Training log suggested 24mins, but went with the workout instead of time.
That put me back 10 mins plus "transition", so by the time I got to the bike, I really only had half an hour instead of 48mins, as the schedule requests. Instead of doing an "easy" ride, I did 27 mins of intervals with 2 standing climbs and 2 standing flats. Kept the intensity moderate, not hard, but more intense than originally expected.
Day one out of the way, though. Would have split the workouts (which I think is what you're supposed to do), but I had to work this afternoon and didn't want to miss.
Trying to eat more. Friends are helping. Thanks, friends!
Woke up early, went to meeting, then the gym. By the time I got in the pool it was 11:35am. Swam 300m warmup, then 200m ladder, plus 100m cool down. Total of 1300m in 35mins. Training log suggested 24mins, but went with the workout instead of time.
That put me back 10 mins plus "transition", so by the time I got to the bike, I really only had half an hour instead of 48mins, as the schedule requests. Instead of doing an "easy" ride, I did 27 mins of intervals with 2 standing climbs and 2 standing flats. Kept the intensity moderate, not hard, but more intense than originally expected.
Day one out of the way, though. Would have split the workouts (which I think is what you're supposed to do), but I had to work this afternoon and didn't want to miss.
Trying to eat more. Friends are helping. Thanks, friends!
Saturday, March 26, 2011
Core Class
Woke up at 8:30 this morning without an alarm, which was nice. Actually, I woke up at 7... but I didn't get up until 8, officially, so...
Got ready for Core, but took too long doing so. Ended up jogging to the gym, which was a nice little warm up. The last two times I've taken this class, the instructor was a sub, so I didn't really know what to expect today. I must say, the actual instructor is MUCH better at what he does. The work is more varied and impacts more of your muscles, yet his execution is smoother than the other instructor, so you don't feel as tired as you work. It was a great class.
I did my weights again today after class, mostly because I was feeling up for it and hadn't gone all week. Hoping that since I'm only doing one rep right now, the work won't kill me tomorrow.
Got ready for Core, but took too long doing so. Ended up jogging to the gym, which was a nice little warm up. The last two times I've taken this class, the instructor was a sub, so I didn't really know what to expect today. I must say, the actual instructor is MUCH better at what he does. The work is more varied and impacts more of your muscles, yet his execution is smoother than the other instructor, so you don't feel as tired as you work. It was a great class.
I did my weights again today after class, mostly because I was feeling up for it and hadn't gone all week. Hoping that since I'm only doing one rep right now, the work won't kill me tomorrow.
Friday, March 25, 2011
Weights
Ran for 25 mins at the Y on the treadmill. Didn't have my Nike+ pod with me, since I didn't re-attach it after putting on my yankz. Did one set of weights. Want to up my strength training, but will wait until after I start training again. Don't want to do too much too fast.
Tomorrow I am going to a core class. Sunday, I start my new training program. Many thanks to YJ for helping me choose... I was overwhelmed by the options and am grateful for the guidance.
Typically, I wouldn't write about non-training life factoids, but I am a little concerned about my nutrition lately. Namely, that I haven't really been eating. I need to find a way to get my appetite back so that I don't hurt myself. I need to have enough fuel to train and enough energy to reap the rewards of my efforts. I lost six pounds over the last week due to stress and have had trouble with my appetite. I am also dehydrated, as is evident from my chapped lips and dry skin. I want to address this soon, as I hope to push forward into my training. I thought that writing it down might help.
Tomorrow I am going to a core class. Sunday, I start my new training program. Many thanks to YJ for helping me choose... I was overwhelmed by the options and am grateful for the guidance.
Typically, I wouldn't write about non-training life factoids, but I am a little concerned about my nutrition lately. Namely, that I haven't really been eating. I need to find a way to get my appetite back so that I don't hurt myself. I need to have enough fuel to train and enough energy to reap the rewards of my efforts. I lost six pounds over the last week due to stress and have had trouble with my appetite. I am also dehydrated, as is evident from my chapped lips and dry skin. I want to address this soon, as I hope to push forward into my training. I thought that writing it down might help.
Tuesday, March 22, 2011
Get out of bed!
Today's run (just over 3 miles, just over 30 mins) was complex. Not because of the run itself, but because of everything that went into it. I had my race this weekend and have had a ton of emotional mud to wade through in addition, so today was about getting out of bed and going for a run. Then my Garmin was acting up because I didn't let it find satellites before starting the workout, so I had to stop, meanwhile my Nike+ is running from my pocket, counting downtime...
Basically, I intended to run for 30 minutes. No matter what, I was going to run for 30 minutes. It ended up taking closer to 45 minutes, and I ended up with conflicting data on both machines due to the lag, but I know that my goal was achieved.
What wasn't achieved was a sense of purpose for the workout itself. I was plagued with thoughts about why I was running. What my run was for. How it contributes to my training.
The conclusion that I came to? It contributes to my training by keeping me in the habit of running. This is an off week anyway. Just run.
Basically, I intended to run for 30 minutes. No matter what, I was going to run for 30 minutes. It ended up taking closer to 45 minutes, and I ended up with conflicting data on both machines due to the lag, but I know that my goal was achieved.
What wasn't achieved was a sense of purpose for the workout itself. I was plagued with thoughts about why I was running. What my run was for. How it contributes to my training.
The conclusion that I came to? It contributes to my training by keeping me in the habit of running. This is an off week anyway. Just run.
Saturday, March 19, 2011
Prospect Park Duathlon
Wow, what a day!
Today was a massive success, as far as I'm concerned. I walked away (or rather, rode) from that race feeling pretty great about myself, and when I got home and uploaded my new Garmin data (thank you!!) I was even more thrilled.
I made a plan, I made some goals and I felt excellent knowing that I had intentionally completed the race. I am truly grateful for the wisdom given me about planning. It eased so much tension and allowed me to race with purpose.
I fed myself well in the morning, had all of the things that I needed for the race and for the day in general (i.e., I dressed with extra layers for the weather and brought along additional warm items for the ride home) and I had a good plan. When I got to the park, I hopped on my bike (faster than walking) and rode at a gentle pace around the course to the transition area. This was a very good thing. Because of this, I felt confident about the bike course from the very first loop.
I was early enough to get all of my gear in order and take care of all of my needs without rushing or worry. I fed myself again half an hour before the race start time and took my asthma meds about fifteen minutes before.
The first run was right where I wanted it. I have been doing a lot of distance work at 10:30/11:00 lately and the strides and interval work has been difficult due to lung sensitivity. I set a personal goal (though not in writing, as I tend to get too emotionally attached to hard data, and this was my first rodeo) of 8:30-9:15 for the first 5K. I wanted to start out conservatively, but not slowly. I wanted to run well and run hard, but not run out of gas. I came in at 8:59.
When the race began (a whole herd of people, no discerning M/F or age group, whatnot) we all started off and I was in a pretty good position. Not at the front, but near enough to give a good start. What amazed me was that, though I was very consciously NOT racing the other people but rather running by myself, I was keeping up. AND I was passing people. AND I felt good, not easy, but good. Awesomeness.
By the end of the run, I was feeling confident about my timing and position. This feeling was based solely on how I physically felt and what was going on around me. Though I did have my Forerunner on and was utilizing the (most excellent!) multisport function with transitions, I was trying not to look at it. I really didn't want to focus all of my attention on times and speeds because I freak out too easily and didn't want to see a number that made me get out of my comfort zone by going faster than I was able.
The bike, however, was definitely monitored. I have a CatEye on my ride and made sure to check in on it periodically; ride harder when I knew I was lazing, ride faster when the energy was there, coast on good hills and use that speed to my advantage. I am VERY proud of this ride. I kept an average pace of 16mph and my nutrition and hydration were on point. After the first transition, I took it easy to let my legs warm up to the idea of biking. The first thing you hit out of the gate is the big hill, so after that "warmup" I was pretty set for the ride. I went through the first two laps with gusto and took the third lap a little harder, putting everything on the table for the last lap. Maximum speed, you ask? Fourth lap: 29.0mph. I was flyin'. I know now, based on my experience, that I have gotten so much stronger on the bike and was able to truly tap that resource, which is really great because it was quite windy. More windy, even, than my last long CP ride.
Finally, I made it to the last leg of the race, a very familiar final 5K. I knew well enough to start the run gently. However, I was not quite prepared for how hard it would actually be to physically run. But I did. I ran. I didn't walk. Not even once. Not even up the hills. I let the first portion of the final run be all about the legs. I focused on what my legs felt like, on where they were landing, on how the muscles were reacting and how I could help them stretch by using the first hill and helping myself move along with my arm swinging. I didn't focus on speed, though I passed a few people, two of whom were walking.
You'll notice on my data that I achieved something grand. I ran the last leg of my race with negative splits. I am so proud of this. I focused on getting into an even gait in the first mile, still at a decent average of 10:11. I focused on getting back my speed in the second mile, allowing myself to sit within the 10:00-9:15 allowance I had mentally prepared (actual avg 9:34). At the bottom of the second mile, into the third mile, I checked my watch. My written goal was to finish in 1:55:00 or less. It was 1:44:00. I knew I could kill the rest of that mile in time and I wanted to get it done. I picked up my pace slightly and continued to up my tempo incrementally as I neared the finish. I made sure to concentrate on good form and think about bringing it home strong. My final mile is my second fastest of the race: 8:41. I came across the line with everything. I felt strong, I felt accomplished, I felt proud. As I ran across the mats the clock read 1:52.
Now... I wasn't sure what the seconds were. BUT I know that the woman who won third place for my age group was at 1:52:19. That made me feel pretty awesome hearing that, it meant I wasn't far behind...
... and without further ado:
Women 25-29
Place: 4 !!!!!
Classic Place: 81
Overall Place: 132
Bib: 68
Race: C
Name: Emily Speer
Age: 27
Location: NEW YORK NY
Run 1: 28:30
Bike: 50:42
Run 2: 29:25
TOTAL TIME 1:52:46
Add'l info:
Today was a massive success, as far as I'm concerned. I walked away (or rather, rode) from that race feeling pretty great about myself, and when I got home and uploaded my new Garmin data (thank you!!) I was even more thrilled.
I made a plan, I made some goals and I felt excellent knowing that I had intentionally completed the race. I am truly grateful for the wisdom given me about planning. It eased so much tension and allowed me to race with purpose.
I fed myself well in the morning, had all of the things that I needed for the race and for the day in general (i.e., I dressed with extra layers for the weather and brought along additional warm items for the ride home) and I had a good plan. When I got to the park, I hopped on my bike (faster than walking) and rode at a gentle pace around the course to the transition area. This was a very good thing. Because of this, I felt confident about the bike course from the very first loop.
I was early enough to get all of my gear in order and take care of all of my needs without rushing or worry. I fed myself again half an hour before the race start time and took my asthma meds about fifteen minutes before.
The first run was right where I wanted it. I have been doing a lot of distance work at 10:30/11:00 lately and the strides and interval work has been difficult due to lung sensitivity. I set a personal goal (though not in writing, as I tend to get too emotionally attached to hard data, and this was my first rodeo) of 8:30-9:15 for the first 5K. I wanted to start out conservatively, but not slowly. I wanted to run well and run hard, but not run out of gas. I came in at 8:59.
When the race began (a whole herd of people, no discerning M/F or age group, whatnot) we all started off and I was in a pretty good position. Not at the front, but near enough to give a good start. What amazed me was that, though I was very consciously NOT racing the other people but rather running by myself, I was keeping up. AND I was passing people. AND I felt good, not easy, but good. Awesomeness.
By the end of the run, I was feeling confident about my timing and position. This feeling was based solely on how I physically felt and what was going on around me. Though I did have my Forerunner on and was utilizing the (most excellent!) multisport function with transitions, I was trying not to look at it. I really didn't want to focus all of my attention on times and speeds because I freak out too easily and didn't want to see a number that made me get out of my comfort zone by going faster than I was able.
The bike, however, was definitely monitored. I have a CatEye on my ride and made sure to check in on it periodically; ride harder when I knew I was lazing, ride faster when the energy was there, coast on good hills and use that speed to my advantage. I am VERY proud of this ride. I kept an average pace of 16mph and my nutrition and hydration were on point. After the first transition, I took it easy to let my legs warm up to the idea of biking. The first thing you hit out of the gate is the big hill, so after that "warmup" I was pretty set for the ride. I went through the first two laps with gusto and took the third lap a little harder, putting everything on the table for the last lap. Maximum speed, you ask? Fourth lap: 29.0mph. I was flyin'. I know now, based on my experience, that I have gotten so much stronger on the bike and was able to truly tap that resource, which is really great because it was quite windy. More windy, even, than my last long CP ride.
Finally, I made it to the last leg of the race, a very familiar final 5K. I knew well enough to start the run gently. However, I was not quite prepared for how hard it would actually be to physically run. But I did. I ran. I didn't walk. Not even once. Not even up the hills. I let the first portion of the final run be all about the legs. I focused on what my legs felt like, on where they were landing, on how the muscles were reacting and how I could help them stretch by using the first hill and helping myself move along with my arm swinging. I didn't focus on speed, though I passed a few people, two of whom were walking.
You'll notice on my data that I achieved something grand. I ran the last leg of my race with negative splits. I am so proud of this. I focused on getting into an even gait in the first mile, still at a decent average of 10:11. I focused on getting back my speed in the second mile, allowing myself to sit within the 10:00-9:15 allowance I had mentally prepared (actual avg 9:34). At the bottom of the second mile, into the third mile, I checked my watch. My written goal was to finish in 1:55:00 or less. It was 1:44:00. I knew I could kill the rest of that mile in time and I wanted to get it done. I picked up my pace slightly and continued to up my tempo incrementally as I neared the finish. I made sure to concentrate on good form and think about bringing it home strong. My final mile is my second fastest of the race: 8:41. I came across the line with everything. I felt strong, I felt accomplished, I felt proud. As I ran across the mats the clock read 1:52.
Now... I wasn't sure what the seconds were. BUT I know that the woman who won third place for my age group was at 1:52:19. That made me feel pretty awesome hearing that, it meant I wasn't far behind...
... and without further ado:
Women 25-29
Place: 4 !!!!!
Classic Place: 81
Overall Place: 132
Bib: 68
Race: C
Name: Emily Speer
Age: 27
Location: NEW YORK NY
Run 1: 28:30
Bike: 50:42
Run 2: 29:25
TOTAL TIME 1:52:46
Add'l info:
Rank Run1 Pace Tran1 Rank Bike Rate Tran2 Rank Run2 Pace FinalA very important thank you for inspiration and sharing of wisdom, time and training technique goes to a very dear one, without whom I would still be unaware of my abilities. You make my light shine brighter daily.
89 28:30 9:12 2:28 78 50:42 16.6 1:44 78 29:25 9:30 1:52:46
Div/Tot Div Gen/Tot G
5/8 F25-29 15/26 F
Friday, March 18, 2011
Race Plan : Prospect Park Duathlon Spring 2011
Race plan:
Friday evening:
Put yankz on shoes. Go for a long walk to make sure they are well fitted.
Prep all gear, make sure you have all the nutrition and fluids you need for race day
- Lay out clothes for run. You will wear this to the race:
Trisuit, compression socks, light bike pants, running shoes (with yankz), running jacket, heart monitor, Forerunner, Road ID, hat, inhaler
- Pack backpack
Helmet, biking shoes, sunglasses, gloves, booties (just in case), glide, GU, extra water bottle, driver's license, windbreaker, bike jacket
- Check bike
Tire pressure, chain, brakes
Wipe bike down, clean/lube chain
Check bike pack to make sure you have emergency supplies
Eat a good dinner
Shower
Get in bed by 9:30pm
Race Day
Wake up at 5am
5:05 Dress, grab liquids / food from fridge
5:15 Eat pita peanut butter & jelly sandwich
5:20 Hydrate
5:25 Double check bike
5:40 Bathroom
5:45 Depart, allow extra time to get to subway
Subway from 72nd to Flatbush should take 45 minutes. Arrive at Prospect Park at 6:50am
7am- packet pickup
7:15 - bike to transition area
7:30 - double check bike, put gear in place for transition, apply bib/stickers, relax - you're there!
8:15 - mandatory pre-race meeting
8:30 - RACE BEGINS - YOU WILL FINISH!
Goals:
- Finish under 1:55:00
- Finish strong!
Race day success:
- Pace yourself! Don't go out too hard.
- Smart transitions - be thoughtful, not rushed.
- First mile of bike go easy, let your body transition
- Pace final 5K to avoid cramping and fatigue/asthma
- Practice good nutrition:
Eat 4 tz 15 mins before, hydrate (sip) during first run
GU at bike transition, hydrate every loop, food every loop
Final leg, food at transition, sip water, don't chug - no cramping!
- Stay in the drops on bike as much as possible, stretch legs every loop
- Finish strong. Don't lose form at the end!
Things to remember:
This is your first race of the season - NOT YOUR "A" RACE
You are doing this for you - it's not about the other athletes
Don't worry about what the other athletes are doing
You are not going to "win", but you aren't going to "lose"
Listen to your body, and make sure to feed it
This is your race.
Friday evening:
Put yankz on shoes. Go for a long walk to make sure they are well fitted.
Prep all gear, make sure you have all the nutrition and fluids you need for race day
- Lay out clothes for run. You will wear this to the race:
Trisuit, compression socks, light bike pants, running shoes (with yankz), running jacket, heart monitor, Forerunner, Road ID, hat, inhaler
- Pack backpack
Helmet, biking shoes, sunglasses, gloves, booties (just in case), glide, GU, extra water bottle, driver's license, windbreaker, bike jacket
- Check bike
Tire pressure, chain, brakes
Wipe bike down, clean/lube chain
Check bike pack to make sure you have emergency supplies
Eat a good dinner
Shower
Get in bed by 9:30pm
Race Day
Wake up at 5am
5:05 Dress, grab liquids / food from fridge
5:15 Eat pita peanut butter & jelly sandwich
5:20 Hydrate
5:25 Double check bike
5:40 Bathroom
5:45 Depart, allow extra time to get to subway
Subway from 72nd to Flatbush should take 45 minutes. Arrive at Prospect Park at 6:50am
7am- packet pickup
7:15 - bike to transition area
7:30 - double check bike, put gear in place for transition, apply bib/stickers, relax - you're there!
8:15 - mandatory pre-race meeting
8:30 - RACE BEGINS - YOU WILL FINISH!
Goals:
- Finish under 1:55:00
- Finish strong!
Race day success:
- Pace yourself! Don't go out too hard.
- Smart transitions - be thoughtful, not rushed.
- First mile of bike go easy, let your body transition
- Pace final 5K to avoid cramping and fatigue/asthma
- Practice good nutrition:
Eat 4 tz 15 mins before, hydrate (sip) during first run
GU at bike transition, hydrate every loop, food every loop
Final leg, food at transition, sip water, don't chug - no cramping!
- Stay in the drops on bike as much as possible, stretch legs every loop
- Finish strong. Don't lose form at the end!
Things to remember:
This is your first race of the season - NOT YOUR "A" RACE
You are doing this for you - it's not about the other athletes
Don't worry about what the other athletes are doing
You are not going to "win", but you aren't going to "lose"
Listen to your body, and make sure to feed it
This is your race.
Thursday, March 17, 2011
Weight Training
My trainer at the Y says I'm doing well compared to the marks I want to be hitting. That is good to know.
Today I only did weights and I entered my data from earlier this week. Was nice to put in that 36 mile ride from Sunday! Whee!
I put a lot of thought into my race day today. I will post my plans tomorrow. Saturday is coming up fast! Looking forward to the experience. Giving myself extra boosts and go-get-em pep talks this week. Gotta put my new Yankz in my shoes. :)
Today I only did weights and I entered my data from earlier this week. Was nice to put in that 36 mile ride from Sunday! Whee!
I put a lot of thought into my race day today. I will post my plans tomorrow. Saturday is coming up fast! Looking forward to the experience. Giving myself extra boosts and go-get-em pep talks this week. Gotta put my new Yankz in my shoes. :)
Tuesday, March 15, 2011
Garmin Forerunner 305!
A dear, dear friend of mine got me a gift this weekend. A new Garmin Forerunner 305 - which is a much neater piece of equipment than I originally suspected. :)
This week I'm supposed to be tapering for the race, so I wanted to run for 30 minutes at an easy pace. I strapped on my heart rate monitor, tuned in my watch to all the nearby satellites and away we went!
Things to mention:
- I didn't prime (gah!) so my breathing was labored and heart rate was higher than I'd imagine it should have been
- Heart rate monitor made me a little sore about halfway through the run, which really distracted me. Hope that goes away with use.
- I LOVE the detail in the data. I think this will really help me to focus my workouts and bring some real value to each one.
Every workout has a purpose.
Thank you, YJ. Love it!
This week I'm supposed to be tapering for the race, so I wanted to run for 30 minutes at an easy pace. I strapped on my heart rate monitor, tuned in my watch to all the nearby satellites and away we went!
Things to mention:
- I didn't prime (gah!) so my breathing was labored and heart rate was higher than I'd imagine it should have been
- Heart rate monitor made me a little sore about halfway through the run, which really distracted me. Hope that goes away with use.
- I LOVE the detail in the data. I think this will really help me to focus my workouts and bring some real value to each one.
Every workout has a purpose.
Thank you, YJ. Love it!
Monday, March 14, 2011
Strides at the Reservoir
Not sure if it's springtime or air quality or what, but I definitely need to make sure to have my inhaler handy this weekend. I've been suffering faster lung reaction for the last two weeks and I don't like it. Today I ran the reservoir at a reasonable pace with strides for 30 seconds throughout. I really had to be conscious of my emotional state, my anxiety levels and my deep breathing, because I had forgotten to bring my inhaler (not something I'm used to doing) and hadn't primed beforehand (also something I'm not used to).
Run was decent otherwise. Used my new jacket and LOVED it. Am very excited about this weekend. Still not sure what to wear or how to transition or what my plan is, but I'll be thinking about it all week.
Run was decent otherwise. Used my new jacket and LOVED it. Am very excited about this weekend. Still not sure what to wear or how to transition or what my plan is, but I'll be thinking about it all week.
Sunday, March 13, 2011
Why We Eat, Part 1
Went for a long ride in the park today. I seem to have over-dressed, as my body temperature was noticeably high in hands (thick gloves), neck (extra warmer) and feet (booties). Lesson learned.
I felt like I planned pretty well for the ride as I knew it, though the curve-balls that were thrown throughout the day taught me a thing or two... I ate well before, drank an electrolyte HEED that I got at the Expo yesterday, brought a full bottle of water and the remainder of a sipped-on Vitamin Water Zero, tossed a CliffShot in my pack and one in my pocket and away we went!
Bike computer didn't really work until lap two or so, as I didn't realize that it wasn't reading until then, so the distance says 30.3 miles, when it was closer to 36 or 37 for me. Longest ride yet. I would have to say that, all things considered, it was a pretty good ride. I got pretty bonk-tastic about halfway through so pulled over to stretch and eat/hydrate. Once that went into my system, I felt as good as could be expected for the remainder of the ride.
Points to consider:
1. Started out at a pace that was neither smart nor functional, re: I was trying to keep up with the speedy tri-bikers out there so that they would think I was as sexy as they...
2. Once I started to lose my strength, I waited too long to eat, so it took longer to recover.
3. I had to take a hit from my inhaler twice... er, three times. Once this morning I primed (early, because I was planning an earlier ride), then primed again a couple hours later when the ride actually took place. This should have been more than sufficient... however, (refer to number 1 for why) I had to hit it again about 3 laps in. No bueno. Probably the weather, possibly my recent under-the-weather-ness, likely also the allergens. Something to be mindful of next Saturday for sure!
4. I was really psyching myself out about the race next week. Getting on my own case about being slow, about being tired, about being sweaty, about my gloves not going on, about my chain falling off (twice! See number 5)... Generally causing a perfectly wonderful ride to become a mental Gladiator match. Lay off, Speer. Lay off.
5. My chain fell off. Twice. WTF.
6. I (asshat) took the hill on the 6th loop. Yep. We won't go into why, let's just "consider" it.
So, 36/37 miles. My Cateye says I averaged 14mph, which is high for me when you take into account the distance and the fact that it's Central Park, not exactly flat. Feeling good now. Learned a thing or two about feeding my muscles (hence the title) and found out the hard way that you're supposed to eat before napping. Woke up with every muscle in my body literally screaming at me for food. Fortunately for me, there's an Energy Kitchen around the corner.
Good to learn these things on a breezy Sunday afternoon in the park near my home rather than discover them mid-race in Brooklyn. Thank you to all involved for the valuable experience.
I felt like I planned pretty well for the ride as I knew it, though the curve-balls that were thrown throughout the day taught me a thing or two... I ate well before, drank an electrolyte HEED that I got at the Expo yesterday, brought a full bottle of water and the remainder of a sipped-on Vitamin Water Zero, tossed a CliffShot in my pack and one in my pocket and away we went!
Bike computer didn't really work until lap two or so, as I didn't realize that it wasn't reading until then, so the distance says 30.3 miles, when it was closer to 36 or 37 for me. Longest ride yet. I would have to say that, all things considered, it was a pretty good ride. I got pretty bonk-tastic about halfway through so pulled over to stretch and eat/hydrate. Once that went into my system, I felt as good as could be expected for the remainder of the ride.
Points to consider:
1. Started out at a pace that was neither smart nor functional, re: I was trying to keep up with the speedy tri-bikers out there so that they would think I was as sexy as they...
2. Once I started to lose my strength, I waited too long to eat, so it took longer to recover.
3. I had to take a hit from my inhaler twice... er, three times. Once this morning I primed (early, because I was planning an earlier ride), then primed again a couple hours later when the ride actually took place. This should have been more than sufficient... however, (refer to number 1 for why) I had to hit it again about 3 laps in. No bueno. Probably the weather, possibly my recent under-the-weather-ness, likely also the allergens. Something to be mindful of next Saturday for sure!
4. I was really psyching myself out about the race next week. Getting on my own case about being slow, about being tired, about being sweaty, about my gloves not going on, about my chain falling off (twice! See number 5)... Generally causing a perfectly wonderful ride to become a mental Gladiator match. Lay off, Speer. Lay off.
5. My chain fell off. Twice. WTF.
6. I (asshat) took the hill on the 6th loop. Yep. We won't go into why, let's just "consider" it.
So, 36/37 miles. My Cateye says I averaged 14mph, which is high for me when you take into account the distance and the fact that it's Central Park, not exactly flat. Feeling good now. Learned a thing or two about feeding my muscles (hence the title) and found out the hard way that you're supposed to eat before napping. Woke up with every muscle in my body literally screaming at me for food. Fortunately for me, there's an Energy Kitchen around the corner.
Good to learn these things on a breezy Sunday afternoon in the park near my home rather than discover them mid-race in Brooklyn. Thank you to all involved for the valuable experience.
Saturday, March 12, 2011
Classes and lessons
Took the Core Training class again today at the Y. Used a 2lb medicine ball for workouts this time. Felt strong for the most part, though some of the exercises are still too hard to sustain full value. Afterward, I went over to the weight room and did my set for the day. By the end of the workout I felt tired. Showered, changed into other running clothes and went to the Multisport World Expo.
The expo was good. I always feel so awkward wandering around in those places. Whenever I walk up to a booth I feel like an impostor... I know they want to talk to me (theoretically, that's why they're there) but I still feel embarrassed and out of place. And I feel like I'm snooping somehow. And I feel guilty for the free stuff. It's weird.
But I went anyway. And tried to talk to people and ask questions and get information. Ended up buying some compression socks (at the professional advice of several people, not just those at the expo) and a great running jacket. Struck up a conversation with the Nation's Triathlon guy; commiserated about the rain last year. Talked to the segplan people; interesting tests for body composition and maximizing training quality. Found out about open water swims in the city. Hoping to be able to jump in for the Brooklyn Bridge swim. Got a swag bag. Some free swim stuff, free Gu and whatnot. The seminars were great, really informative. I liked that there were so many people watching. It's good to have a good crowd.
Anyway, I left earlier than I would have liked, but I was having some negative issues and needed to extricate myself from the situation. Was angry. Decided to take my heat and go to the park. I was so upset that I left without my phone, which means no data for the run. I ran strides though, for about a half hour. The CNN clock was very helpful on the lower loop. I ran at a reasonable pace for about two feet and then I just took off. Figure I sprinted for 30-90 seconds each time, though during recovery I counted. Thirty seconds. With the pace I was running, I tried to keep my recovery pace as a "jog" instead of walk, but I had to walk twice toward the end. Did about 12 sets of strides and then cooled down for a few minutes while I looked for the clock again. All told, the run was probably 32-34 minutes.
I can't say it was the best way to go out for a run, but doing the run was better than the alternative. I was really feeling crappy. Called E when I got back home and we had brunch and shopped our way down Broadway for a few hours. Helpful distraction.
The expo was good. I always feel so awkward wandering around in those places. Whenever I walk up to a booth I feel like an impostor... I know they want to talk to me (theoretically, that's why they're there) but I still feel embarrassed and out of place. And I feel like I'm snooping somehow. And I feel guilty for the free stuff. It's weird.
But I went anyway. And tried to talk to people and ask questions and get information. Ended up buying some compression socks (at the professional advice of several people, not just those at the expo) and a great running jacket. Struck up a conversation with the Nation's Triathlon guy; commiserated about the rain last year. Talked to the segplan people; interesting tests for body composition and maximizing training quality. Found out about open water swims in the city. Hoping to be able to jump in for the Brooklyn Bridge swim. Got a swag bag. Some free swim stuff, free Gu and whatnot. The seminars were great, really informative. I liked that there were so many people watching. It's good to have a good crowd.
Anyway, I left earlier than I would have liked, but I was having some negative issues and needed to extricate myself from the situation. Was angry. Decided to take my heat and go to the park. I was so upset that I left without my phone, which means no data for the run. I ran strides though, for about a half hour. The CNN clock was very helpful on the lower loop. I ran at a reasonable pace for about two feet and then I just took off. Figure I sprinted for 30-90 seconds each time, though during recovery I counted. Thirty seconds. With the pace I was running, I tried to keep my recovery pace as a "jog" instead of walk, but I had to walk twice toward the end. Did about 12 sets of strides and then cooled down for a few minutes while I looked for the clock again. All told, the run was probably 32-34 minutes.
I can't say it was the best way to go out for a run, but doing the run was better than the alternative. I was really feeling crappy. Called E when I got back home and we had brunch and shopped our way down Broadway for a few hours. Helpful distraction.
Thursday, March 10, 2011
An Hour in the Saddle
Feeling the need to log time. Today I wore my padded bike shorts at the gym and hopped on a spinning bike. It's a rainy mess out.
Settled in for an endurance hour. Good stuff, though I forgot my gloves in my locker... boo...
The program had me in seated flat 90% of the time with "saddle recovery" every 12.5 mins, which meant standing for 20 seconds, which felt amazing. I kept the RPE moderate and the cadence high, bike stats (not reliable for distance, mind you) are as follows:
60 minutes
22.8 miles
Avg cadence 85
Settled in for an endurance hour. Good stuff, though I forgot my gloves in my locker... boo...
The program had me in seated flat 90% of the time with "saddle recovery" every 12.5 mins, which meant standing for 20 seconds, which felt amazing. I kept the RPE moderate and the cadence high, bike stats (not reliable for distance, mind you) are as follows:
60 minutes
22.8 miles
Avg cadence 85
Wednesday, March 9, 2011
Fast then slow
Ran for 30 minutes today. Kept a pretty good pace throughout, was trying to do intervals at 9'30" and 7'30", 60s on 30s off... but the treadmill was my enemy and kept punching up the volume at inopportune times and laying back irregularly, so it was a bit of a battle.
Nevertheless, I got a good 3.4 miles in, average pace of 8'47". Good. And I decided to prime my lungs today, since I was doing intervals. Last time I did intervals, my lungs reacted really poorly so I took one puff of Ventolin before I started. Worked like a charm. I'll keep that in mind.
After my run I did a set of weights. It's surprisingly difficult to do some of the training at the slow pace (2 seconds up, 2 seconds down) that the machines require. I know it could be worse, but man do I feel it.
I like it though. I like to feel strong. I will be grateful for the outdoor experience when it comes time for good weather again... treadmill is not that interesting.
Also, I canceled my flights today... sad indeed. I (idiot) double booked myself for the weekends of the two 12k runs that I scheduled in May and had to knock them off of my schedule. Oddly, though that has been stressful and came with all sorts of stressful ramifications, I am taking the hit fairly well. At least I can say that I've changed in that way. My brain is also getting healthier. I've been doing lots of training in that area, for sure.
Nevertheless, I got a good 3.4 miles in, average pace of 8'47". Good. And I decided to prime my lungs today, since I was doing intervals. Last time I did intervals, my lungs reacted really poorly so I took one puff of Ventolin before I started. Worked like a charm. I'll keep that in mind.
After my run I did a set of weights. It's surprisingly difficult to do some of the training at the slow pace (2 seconds up, 2 seconds down) that the machines require. I know it could be worse, but man do I feel it.
I like it though. I like to feel strong. I will be grateful for the outdoor experience when it comes time for good weather again... treadmill is not that interesting.
Also, I canceled my flights today... sad indeed. I (idiot) double booked myself for the weekends of the two 12k runs that I scheduled in May and had to knock them off of my schedule. Oddly, though that has been stressful and came with all sorts of stressful ramifications, I am taking the hit fairly well. At least I can say that I've changed in that way. My brain is also getting healthier. I've been doing lots of training in that area, for sure.
Tuesday, March 8, 2011
Running in the peda... wha?
My intention was to take a belly dancing class at 6:30 tonight and thus effectively get in cardio and ab workout... however, I was kept at my new job until 6:30 and didn't make it to the gym until just before 7:30... so I hopped on the bike for some intervals.
Ouch.
Seated flat to recover followed by standing flat (at 80-100rpm, which is... HARD), standing climb (at 60-80rpm, which is also HARD) or, and this may be my new favorite pain, something called running in the pedals. Um. Oh my god. So, with the first two, you lean over the handlebars and "climb" with the bike. Standing flat is hard because it's fast, but you still have the forward momentum idea. Now this new running in the pedals thing is slightly bogus. You stand, but keep your center of gravity over the pedals. For three minutes. Did I mention each of these is for three minutes? Yeah.
Good stuff though, 35 minutes in the saddle. Felt great. Go me!
Ouch.
Seated flat to recover followed by standing flat (at 80-100rpm, which is... HARD), standing climb (at 60-80rpm, which is also HARD) or, and this may be my new favorite pain, something called running in the pedals. Um. Oh my god. So, with the first two, you lean over the handlebars and "climb" with the bike. Standing flat is hard because it's fast, but you still have the forward momentum idea. Now this new running in the pedals thing is slightly bogus. You stand, but keep your center of gravity over the pedals. For three minutes. Did I mention each of these is for three minutes? Yeah.
Good stuff though, 35 minutes in the saddle. Felt great. Go me!
Monday, March 7, 2011
Alright, self...
Well, I didn't end up biking. Or running, for that matter. I guess today was my "off day". Tomorrow, belly dancing class (weird...), Wednesday a run/weights, Thursday bike, Friday run, Saturday LONG bike (I've gotta get one in!), Sunday run/weights. This is my plan. I have to stick to it. Next week is race week.
Sunday, March 6, 2011
Stretch out and Swim
Hopped in the pool around 9am today. Swam 100m warm up then did a mini-pyramid. Freestyle 400, 4x100, 200, 2x100. Cool down 50m. Felt good to stretch my arms and core muscles. Unfortunately, my legs are still pretty sore, especially my hamstrings. Strength exercises yesterday stuck it to me. The feeling is one of a hard workout, not of injury. Looking forward to the strong muscles as I continue to train. Want to do a long bike tomorrow morning. Wish me luck. :)
Saturday, March 5, 2011
Core Training
Took my first class at the Y today. Core Training. Good instructor, lots of others in the class, only 30 minutes of torture. ;)
The class had a good tempo to it, the warm up (which I preceded with a ten minute run) was brisk and the ab workouts were ... well, hard. Which is also good. Instructor did a good job of giving alternate moves for those of us who aren't as strong.
After my core class I went down the hall and did my other weights/strength training. A lap around the machines and 2,280 lbs later, I'm feeling just tired enough to know it worked.
Perhaps a swim later.
The class had a good tempo to it, the warm up (which I preceded with a ten minute run) was brisk and the ab workouts were ... well, hard. Which is also good. Instructor did a good job of giving alternate moves for those of us who aren't as strong.
After my core class I went down the hall and did my other weights/strength training. A lap around the machines and 2,280 lbs later, I'm feeling just tired enough to know it worked.
Perhaps a swim later.
Wednesday, March 2, 2011
Interval Running
Ran for half an hour today. Three miles. Started with a five minute warm up (around 11'15") and then did 10 sets of 60s on, 60s off alternating between 7'15" and 10'45"-11'. Cool down at the end. Felt great to do the intervals, I like them. They keep me working hard, but the bite-sized feature allows me to really go for it.
I did get some advice about my interval length, though. Apparently, 60s recovery is too long. You want your body to recover just enough, but not fully. So, instead of doing 60s/60s, I should try for 30s/30s, and up the bill to 40s/30s and 45s/30s. This will achieve better results, I'm told.
Today was rough on my asthma. I haven't really had trouble with it lately, but today I was in a troubling place. I tried to just focus internally while the workout was taking place, accounting for the fact that I need to know how to work around it if I have an attack during a race (which, unfortunately, is very likely). Afterward, though, I felt a bit of sadness for the fact that I live alone. Hiking up my stairs was difficult. And I know that in the past, my roommate would be there to help me. Knowing I was alone was a scary feeling.
My inhaler is in my gym bag now. There it will stay, unless it needs to come on an outdoor run.
I did get some advice about my interval length, though. Apparently, 60s recovery is too long. You want your body to recover just enough, but not fully. So, instead of doing 60s/60s, I should try for 30s/30s, and up the bill to 40s/30s and 45s/30s. This will achieve better results, I'm told.
Today was rough on my asthma. I haven't really had trouble with it lately, but today I was in a troubling place. I tried to just focus internally while the workout was taking place, accounting for the fact that I need to know how to work around it if I have an attack during a race (which, unfortunately, is very likely). Afterward, though, I felt a bit of sadness for the fact that I live alone. Hiking up my stairs was difficult. And I know that in the past, my roommate would be there to help me. Knowing I was alone was a scary feeling.
My inhaler is in my gym bag now. There it will stay, unless it needs to come on an outdoor run.
Tuesday, March 1, 2011
New Machines
Today I went to an appointment with one of the fitness trainers at the Y. Her name is Erica and she's a marathon runner and triathlete, which will fare well for my fitness goals. We sat down together and filled out some paperwork, including short and long term goals and hashed out my asthma difficulties and emotional brick walls. One long term goal I have is to strengthen my core, so she suggested I take mat pilates and core training classes at the Y. I am supposed to log at least an hour of cardio and she wants my "long distance" cardio to be on the bike. She's looking into the feasibility of doing some practice swims in the Hudson to prep for the Olympic Tri I'm doing in September. Would be good to get some open water time.
She set me up on the machines in their office. All of the weight machines are linked to the main computer system, so when you log in it can tell you what you're supposed to set the seat & weights at and the computer guides you through the workout so that you don't go too fast and achieve full range of motion. Makes the workout harder, but also more effective.
One of my short term goals is to put myself on my own calendar. Learning how to budget time for me and stick to it has always been very difficult, especially when I don't have anyone else to hold me accountable. I have to do weights at least twice a week. That, along with the classes and my cardio should mean that I have plenty to do throughout the week. Erica told me to put my workouts into my calendar. And to look up a beginner triathlon training schedule. Here goes.
She set me up on the machines in their office. All of the weight machines are linked to the main computer system, so when you log in it can tell you what you're supposed to set the seat & weights at and the computer guides you through the workout so that you don't go too fast and achieve full range of motion. Makes the workout harder, but also more effective.
One of my short term goals is to put myself on my own calendar. Learning how to budget time for me and stick to it has always been very difficult, especially when I don't have anyone else to hold me accountable. I have to do weights at least twice a week. That, along with the classes and my cardio should mean that I have plenty to do throughout the week. Erica told me to put my workouts into my calendar. And to look up a beginner triathlon training schedule. Here goes.
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