My friend wanted to do a boot camp and asked me to sign up too, so today at 6:30am, we met in Central Park and did dozens of squats. Ouch. My legs already hurt and I haven't even slept yet.
The hour of work wasn't really all that difficult, but it definitely did what it was supposed to do. Squats, lunges, planks, kettle bells, sprints... seems like a pretty well-rounded boot camp to me.
Wednesday, September 21, 2011
Tuesday, September 20, 2011
Spinervals 18.0
Rode inside today. I liked pacing myself within Z2 today. It took all season for me to learn why to appreciate zone 2 training. Now it's me and Coach Troy for the "off season" and we are going to learn how to stay in zone 2, dammit.
Good ride.
Good ride.
Tuesday, September 13, 2011
Ride to Nyack
Rode up to Nyack today with a friend. The road was long and hilly and I was concerned that I would bonk on the way back... or worse, on the way there. Having just finished a race two days ago, it probably wasn't the wisest move to go on such a long ride (my longest ever), but I had already committed and didn't want to cancel on this person again.
Getting up to and across the GWB was not as harrowing as I expected, although I was informed that it is usually very busy. We rode up and out onto 9W and I was struggling to get myself into the right gear. My legs felt fatigued and my HR was already too high to sustain. I spent the majority of the first half hour trying to catch up and then losing ground again almost instantly. I considered turning around and going home by myself, but I persevered. I confessed my fatigue and a decision was made that I would draft to save energy. This made me nervous, but I knew that if I didn't do it, I wouldn't make it. So, I HTFU and made myself draft for the next ten miles or so.
When we got to Nyack I felt much better than I anticipated. We grabbed a coffee and some food at a little coffee shop, chatted and then hopped back on the bikes to head home. I knew that there would be a lot of hills, but was reassured that it was just a few miles that were hard and then it was mostly downhill. I appreciated the "forced" drafting throughout the trip. Every time I was too far back, I would get the signal to get on the wheel. Good thing too, because my personality is one to defer to the other person and not assume that I'm okay to draft. I made it up the hills by adhering to the advice "toss it in a low gear and just spin it out" and once we were past the two to three miles of "hard" I hopped back on the wheel and drafted most of the way back.
We made pretty good time coming home and there are a good four miles in there where we were going an average of 21/22 mph solid. I really liked getting into the zone and just riding the wheel. My brain went into a total autopilot mode and I felt unaware of my physical fatigue, my speed, everything just locked in and I maintained good form throughout. Overall, including some stopping (there was a bad accident on 9W heading up) I averaged 16 mph. I'm pretty happy with this.
It was really fun to just jet down some of those long hills too. I like to go fast! Good ride. I'm going to be sore and tired, but I did it.
Getting up to and across the GWB was not as harrowing as I expected, although I was informed that it is usually very busy. We rode up and out onto 9W and I was struggling to get myself into the right gear. My legs felt fatigued and my HR was already too high to sustain. I spent the majority of the first half hour trying to catch up and then losing ground again almost instantly. I considered turning around and going home by myself, but I persevered. I confessed my fatigue and a decision was made that I would draft to save energy. This made me nervous, but I knew that if I didn't do it, I wouldn't make it. So, I HTFU and made myself draft for the next ten miles or so.
When we got to Nyack I felt much better than I anticipated. We grabbed a coffee and some food at a little coffee shop, chatted and then hopped back on the bikes to head home. I knew that there would be a lot of hills, but was reassured that it was just a few miles that were hard and then it was mostly downhill. I appreciated the "forced" drafting throughout the trip. Every time I was too far back, I would get the signal to get on the wheel. Good thing too, because my personality is one to defer to the other person and not assume that I'm okay to draft. I made it up the hills by adhering to the advice "toss it in a low gear and just spin it out" and once we were past the two to three miles of "hard" I hopped back on the wheel and drafted most of the way back.
We made pretty good time coming home and there are a good four miles in there where we were going an average of 21/22 mph solid. I really liked getting into the zone and just riding the wheel. My brain went into a total autopilot mode and I felt unaware of my physical fatigue, my speed, everything just locked in and I maintained good form throughout. Overall, including some stopping (there was a bad accident on 9W heading up) I averaged 16 mph. I'm pretty happy with this.
It was really fun to just jet down some of those long hills too. I like to go fast! Good ride. I'm going to be sore and tired, but I did it.
Monday, September 12, 2011
Reflection: Nation's Triathlon 2011
Yesterday was a bittersweet day. On one hand I was devastated by the events of recent days and have a weight of sadness making me heavy and depressed. Part of me was intent to curl up into a ball on the floor of my hotel room and wait for the attendants to find me weeping, lamenting the loss of my very heart. On the other hand, I had over a year invested in this race, and others have also invested in me, in this race, in the task ahead of me. I chose to pursue a positive perspective and put that voice back in my head. The one that has been cheering me and coaching me for months, the one that loves me. Unconditionally. Together, we punched this race in the face.
There was no swim, due to flooding in the area and the high levels of the Potomac. This made the race much more tangible for me. I realized at four o'clock in the morning that I would be doing the equivalent of four loops of the park, followed by one loop on foot. I can totally do that, I told myself.
Indeed, I could and I did. I began the race in good spirits, ran into the mucky transition area wearing my running shoes and all of my bike gear. Changed shoes, grabbed the bike and ran out of transition. I was greeted by a horrible muddy moat, which squished into my shoes through the hole at the cleat - ew. Got past the blue line and realized that I had (once again!) run with the bike on the wrong side. Mounted as quickly as possible, rode around the turnaround, passed a lot of women who were just starting out, waved to Evan (thanks for coming!) and dropped down to start the 25 mile workout.
The course was very full. It would not be an understatement to say that I passed hundreds of people. I was very grateful for the advice about passing without slowing down. I know that if I hadn't been given that nugget of information, I would have had a much slower time. Instead, I passed unapologetically and stayed fast and smooth. I was in the drops ninety percent of the time, I maintained excellent form, my left leg was pulling as well as pushing and both legs felt fluid and strong. I am grateful for my experience riding in CP, because I am not afraid of other cyclists. I am also unfazed by debris on the ground and my bike handling skills are developed well, so when I climbed the ramp that had "rough road" I was able to navigate it with ease, tossing out a joke to the ladies struggling next to me. We all had a good chuckle as I zoomed past and wished them luck. The only people who passed me were <24-year-olds on tri bikes, mostly men. I didn't have anyone pacing with me for long. A couple of women were nearby for a short time, but I would eventually lose them. I loved zooming through all of the ladies in my AG only to run out of them and start seeing numbers like "35", "38", "42" on calves.
At the halfway turnaround, I knew I had it in the bag. I had been pacing around 21/22mph when I looked down at my watch, my HR was in the high 170s. I kept my cadence relatively high (90s) and powered through, constantly checking my internal systems making sure that I was on target for hydration, nutrition and general well-being. Ate three shot blocks here, powered home.
Transition was tricky. I hopped off of my bike efficiently and began jogging into transition, my rack was on the far left, so instead of running through the crowded middle, I ran along the fence. I got about a quarter of the way into transition and began to get tired running in cleats in the grass after a long ride. The transition area is huge! Ended up running past my rack (whoops!) and having to go back to it, rack backwards, change shoes and grab my hat - off I go!
Back through the mud moat, once I hit the road my legs had already run quite a bit, so the lead was already dripping out of them. Nutrition upon hitting the pavement. My arms were sore. Paced around 9/9:30 for the first five minutes, ran up to the first water station, grabbed a cup to hydrate and then picked up the pace a bit for mile 2. Mile 3 was plagued with cramping. I tried to pace a little slower, hoping it would go away, breathing deeply and focusing on my form. Mile 4 was right after the turnaround and I knew I was going to be okay. I was pacing around 9:00 for each mile and I knew my legs could do it. At mile 5 I started to smile. Keep up the pace. I ran past my parked car and knew how far I had left. Pick up the pace. Mile 6 I knew I was there. I have it! Run!
I was all smiles as I approached the finish line. It couldn't have been a better race. And then it was! The one person that I wanted to see was there, cheering me on to the finish line. I couldn't have asked for more. My heart overflowed and I pushed harder. I hope he is proud. I know I am.
Medal, chip, water, orange, stretch, walk. A sea of people. I am proud of this race. The events leading up to and from it leave me sad and unsettled, but I ran the race with love in my heart and pride in my soul. My expert training and loving support from the most important people in my life are what I keyed into. I look forward to next year.
There was no swim, due to flooding in the area and the high levels of the Potomac. This made the race much more tangible for me. I realized at four o'clock in the morning that I would be doing the equivalent of four loops of the park, followed by one loop on foot. I can totally do that, I told myself.
Indeed, I could and I did. I began the race in good spirits, ran into the mucky transition area wearing my running shoes and all of my bike gear. Changed shoes, grabbed the bike and ran out of transition. I was greeted by a horrible muddy moat, which squished into my shoes through the hole at the cleat - ew. Got past the blue line and realized that I had (once again!) run with the bike on the wrong side. Mounted as quickly as possible, rode around the turnaround, passed a lot of women who were just starting out, waved to Evan (thanks for coming!) and dropped down to start the 25 mile workout.
The course was very full. It would not be an understatement to say that I passed hundreds of people. I was very grateful for the advice about passing without slowing down. I know that if I hadn't been given that nugget of information, I would have had a much slower time. Instead, I passed unapologetically and stayed fast and smooth. I was in the drops ninety percent of the time, I maintained excellent form, my left leg was pulling as well as pushing and both legs felt fluid and strong. I am grateful for my experience riding in CP, because I am not afraid of other cyclists. I am also unfazed by debris on the ground and my bike handling skills are developed well, so when I climbed the ramp that had "rough road" I was able to navigate it with ease, tossing out a joke to the ladies struggling next to me. We all had a good chuckle as I zoomed past and wished them luck. The only people who passed me were <24-year-olds on tri bikes, mostly men. I didn't have anyone pacing with me for long. A couple of women were nearby for a short time, but I would eventually lose them. I loved zooming through all of the ladies in my AG only to run out of them and start seeing numbers like "35", "38", "42" on calves.
At the halfway turnaround, I knew I had it in the bag. I had been pacing around 21/22mph when I looked down at my watch, my HR was in the high 170s. I kept my cadence relatively high (90s) and powered through, constantly checking my internal systems making sure that I was on target for hydration, nutrition and general well-being. Ate three shot blocks here, powered home.
Transition was tricky. I hopped off of my bike efficiently and began jogging into transition, my rack was on the far left, so instead of running through the crowded middle, I ran along the fence. I got about a quarter of the way into transition and began to get tired running in cleats in the grass after a long ride. The transition area is huge! Ended up running past my rack (whoops!) and having to go back to it, rack backwards, change shoes and grab my hat - off I go!
Back through the mud moat, once I hit the road my legs had already run quite a bit, so the lead was already dripping out of them. Nutrition upon hitting the pavement. My arms were sore. Paced around 9/9:30 for the first five minutes, ran up to the first water station, grabbed a cup to hydrate and then picked up the pace a bit for mile 2. Mile 3 was plagued with cramping. I tried to pace a little slower, hoping it would go away, breathing deeply and focusing on my form. Mile 4 was right after the turnaround and I knew I was going to be okay. I was pacing around 9:00 for each mile and I knew my legs could do it. At mile 5 I started to smile. Keep up the pace. I ran past my parked car and knew how far I had left. Pick up the pace. Mile 6 I knew I was there. I have it! Run!
I was all smiles as I approached the finish line. It couldn't have been a better race. And then it was! The one person that I wanted to see was there, cheering me on to the finish line. I couldn't have asked for more. My heart overflowed and I pushed harder. I hope he is proud. I know I am.
Medal, chip, water, orange, stretch, walk. A sea of people. I am proud of this race. The events leading up to and from it leave me sad and unsettled, but I ran the race with love in my heart and pride in my soul. My expert training and loving support from the most important people in my life are what I keyed into. I look forward to next year.
Sunday, September 11, 2011
Nation's Triathlon 2011 - Official Results
| bib number: | 5446 |
| age: | 27 |
| gender: | F |
| location: | New York, NY |
| overall place: | 1705 out of 3872 |
| division place: | 58 out of 331 |
| gender place: | 255 out of 1455 |
| time: | 2:10:40 |
| t1: | 1:51 |
| bike: | 1:12:37 (20.5 mph) |
| t2: | 2:31 |
| run: | 53:43 (8:40 / mile) |
Saturday, September 10, 2011
Trifecta 4 of 4
A lot of bad things have happened this week. I am trying to just keep moving forward, even though I feel like I'm running through mud up to my waist. My early train was cancelled, so I had to move my resources over to a rental car. I had some time this morning as a result of this change, so I took the opportunity to get my trifecta out of the way. I feel like I did a good job.
Swim:
I swam for five minutes each to warm up and cool down and then did 6x50 on 10". I am happy with the results here.
Bike:
Warm up in Z2 for 5 mins, follow with 5x 90/30 Z4 intervals, finish in Z3 for 5 minutes. I did this on the trainer. I am happy with my effort. I varied the intervals with big ring effort for 3 intervals and fast legs for 2.
Run:
Warm up for 5 minutes, follow with 5x 60/60 Z4 intervals. I feel like this was a good effort too. I am getting better at reaching my goal and then recovering in between.
Swim:
| L1 | 51.08 | R | 9.81 | |
| L2 | 55.09 | R | 12.18 | |
| L3 | 56.17 | R | 10.83 | |
| L4 | 53.96 | R | 10.97 | |
| L5 | 53.16 | R | 13.05 | |
| L6 | 52.62 | R | 11.47 |
I swam for five minutes each to warm up and cool down and then did 6x50 on 10". I am happy with the results here.
Bike:
Warm up in Z2 for 5 mins, follow with 5x 90/30 Z4 intervals, finish in Z3 for 5 minutes. I did this on the trainer. I am happy with my effort. I varied the intervals with big ring effort for 3 intervals and fast legs for 2.
Run:
Warm up for 5 minutes, follow with 5x 60/60 Z4 intervals. I feel like this was a good effort too. I am getting better at reaching my goal and then recovering in between.
Thursday, September 8, 2011
Recovery Run
Ran this evening. Sad that the swim is cancelled. Sad that this weekend is starting out with a horrible, nauseating sequence of events that just make me feel more worthless than ever before. I can't seem to do anything right these days. I was looking forward to proving that all of the effort I've put into my training at least paid off, my entire year wasn't a horrible waste. But it seems to be quite the opposite. Even the things I thought were good are coming apart at the seams. Everything I love, everything I aspire for, every goal I set just fall apart and turn to shit. Doesn't matter how much effort I put into them, I'm going to fuck it up. It's just who I am. I can't follow through with anything. The things that I want to grow only die and wither under my touch. I am doomed to be a lonely, unemployed, self-absorbed disgrace. Even the culmination of this year's training will be left without closure. No gratification. No resolution. No reward. Just disappointment and sadness. Just another reminder of how I'm wasting my life.
Tuesday, September 6, 2011
Trifecta 3 of 4
Today's trifecta went well. Started with the swim:
I felt a little sluggish and fatigued as I swam, but I just focused on my form, making sure to keep my reach long and my catch strong. Head in good position, high elbows, straight legs. As long as I keep to good form, it seems I will be fine. Average lap was 59.30. Good stuff.
Ran on the treadmill because it was raining all day, so I only have HR data. The data looks exactly right though, so I feel there was great success here. I set the 'mill to roughly 10'35", 9'30", and 8'15". The last one may have been a little too fast.
Biked this evening. I feel like I did a good job here too. I tried to do fast spinning for the last set, but didn't get quite the "oomph" out of the last 4 minutes that I wanted, so my HR is a little low. Otherwise, three reasonable sets. I was pretty tired by this point though.
| L1 | 48.1 | L6 | 51.89 | L11 | 52.63 | L16 | 55.12 | |||
| L2 | 60.93 | L7 | 59.2 | L12 | 59.06 | L17 | 60.75 | |||
| L3 | 64.31 | L8 | 61.38 | L13 | 59.29 | L18 | 60.81 | |||
| L4 | 63 | L9 | 60.83 | L14 | 61.42 | L19 | 63.26 | |||
| L5 | 61.94 | L10 | 60.57 | L15 | 61.77 | L20 | 59.66 | |||
| R | 57.31 | R | 44.43 | R | 31.25 |
I felt a little sluggish and fatigued as I swam, but I just focused on my form, making sure to keep my reach long and my catch strong. Head in good position, high elbows, straight legs. As long as I keep to good form, it seems I will be fine. Average lap was 59.30. Good stuff.
Ran on the treadmill because it was raining all day, so I only have HR data. The data looks exactly right though, so I feel there was great success here. I set the 'mill to roughly 10'35", 9'30", and 8'15". The last one may have been a little too fast.
Biked this evening. I feel like I did a good job here too. I tried to do fast spinning for the last set, but didn't get quite the "oomph" out of the last 4 minutes that I wanted, so my HR is a little low. Otherwise, three reasonable sets. I was pretty tired by this point though.
Race Plan : Nation's Triathlon 2011
*** Race plan subject to change/update***
Wednesday, August 30: Take bike to LBS to get tune-up. (DONE)
Tuesday, September 6: Go to bike shop to get box. Box bike as soon as possible. You don't need it again until Saturday. (DONE)
Thursday, September 8: Rent wet suit. Practice putting the wetsuit on and practice a transition set up at home. Get the suit wet and try to take it off.
Friday, September 9: Pack overnight bag (all must fit in backpack): Swim cap, goggles, swim clip, bathing suit, flip flops, hair ties/clips, helmet, sunglasses, trisuit, glide, socks (x3), gloves, bike shoes, bike shorts, running shoes, running shorts, sports bra, hat, race belt, RoadID, HR monitor, Garmin watch, SportCount, street clothes (x2), wet suit, plastic bags, towel (x2), GU, water bottle (x3), add'l nutrition, sweat shirt, transition bag, bike kit, sunscreen, ID, registration info, train tix.
Saturday, September 10: Wake up at 4am. Shower, dress, double check all bags. Leave house by 5:30am, check bike box with Amtrak at 6:00am. Take 7:05am train to Washington, DC. Arrive at 10:25am. Take train to hotel, try to check in early, assemble bike, pick up race packet at expo. Ride bike to transition area, check bike with on-site mechanics, make sure you are in small ring/15 to start. Get timing chip (if applicable), body marking. Change into swim gear, swim half the course (if possible). Take overnight bag to hotel (if not already there), check out the expo. Head for your room. Assemble transition bag as you want it to be. Go for a short run. Eat a good dinner. Enjoy being in DC. In bed by 9pm.
Sunday, September 11: Wake up at 4:30am. Shower, fix hair, eat breakfast, double check room for personal items, take shuttle bus at 5:30am to transition area. Check bike (ABC), set up transition items, hydrate. Use restroom, put on wetsuit/swim cap, double check transition area, pat yourself on the back - you made it!
Eat a GU 15 mins before race wave start.
Swim: Enter the water near the edge of "humanity", swim strong to get a good position, then recover in the water, pacing around 2' per 100y. Focus on your rhythm. You swim all the time, this is no different, you're just swimming. Once you get back to the start line, try to pick up the pace again to finish strong. Long, lean strokes. Focus on reach and glide, high elbows and strong pull.
T1: Take off cap/goggles/swim clip. Peel wetsuit down to waist as you run. Transition smoothly into the bike - helmet, sunglasses, watch, nutrition, race belt, socks, shoes, GO! Unrack & run with bike on your LEFT.
Bike: Use the first five minutes (just over a mile) to get yourself in the zone. This is your strong sport, you are a good cyclist. Eat some nutrition in this first 5 minutes, drink some water. Now go! Power up hills and recover down. Pass smoothly and with purpose, don't slow down to pass - drive through. Stay down in the drops as much as possible, keep your body aerodynamic. Hydrate throughout - every 15 minutes take a drink, this is important - remember how dehydrated you felt running the CP Sprint. Eat again 45-55 mins in. Finish strong.
T2: You know this one. Fast and smooth. Helmet, hat, shoes, GO! Don't think.
Run: You are going to be tired. This is the most work you've ever done before running, let your body get into the zone. Eat a GU as you start the first part of your run. This is the last section of the race! You've got it! This is what you've trained for! Let your legs loosen up for the first 10 minutes. It's okay, you've still got 50 more to be fast. After 10 minutes, go a little harder. Try to aim for a 9 minute mile and try to stay consistent at that pace for the remainder of the run. When you get halfway through, see how you feel, if you can give it more - do it. The last mile is all you - this is the last part of the race, you can give it all you've got. Stay focused, keep good form, finish strong and leave nothing in the tank. You deserve to cross the finish line feeling proud of all you've done. Great job!
Post race: Bask in the glory! You've just accomplished a great feat for yourself. This is a great day. Take your medal and get some food!
Goals:
Swim - 35 minutes (2'07 per 100y)
Bike - 1 hour, 25 minutes (18mph)
Run - 58 minutes (9'21" mile)
TOTAL: 175 minutes (2 hrs, 58 minutes plus transition)
Sunday afternoon - take bike back to the shop to be broken down. Get on late Amtrak train (boo!) 10:00pm. Sleep on the train, if you can. Arrive in NYC at 1:49am, take yourself home! Great job.
Wednesday, August 30: Take bike to LBS to get tune-up. (DONE)
Tuesday, September 6: Go to bike shop to get box. Box bike as soon as possible. You don't need it again until Saturday. (DONE)
Thursday, September 8: Rent wet suit. Practice putting the wetsuit on and practice a transition set up at home. Get the suit wet and try to take it off.
Friday, September 9: Pack overnight bag (all must fit in backpack): Swim cap, goggles, swim clip, bathing suit, flip flops, hair ties/clips, helmet, sunglasses, trisuit, glide, socks (x3), gloves, bike shoes, bike shorts, running shoes, running shorts, sports bra, hat, race belt, RoadID, HR monitor, Garmin watch, SportCount, street clothes (x2), wet suit, plastic bags, towel (x2), GU, water bottle (x3), add'l nutrition, sweat shirt, transition bag, bike kit, sunscreen, ID, registration info, train tix.
Saturday, September 10: Wake up at 4am. Shower, dress, double check all bags. Leave house by 5:30am, check bike box with Amtrak at 6:00am. Take 7:05am train to Washington, DC. Arrive at 10:25am. Take train to hotel, try to check in early, assemble bike, pick up race packet at expo. Ride bike to transition area, check bike with on-site mechanics, make sure you are in small ring/15 to start. Get timing chip (if applicable), body marking. Change into swim gear, swim half the course (if possible). Take overnight bag to hotel (if not already there), check out the expo. Head for your room. Assemble transition bag as you want it to be. Go for a short run. Eat a good dinner. Enjoy being in DC. In bed by 9pm.
Sunday, September 11: Wake up at 4:30am. Shower, fix hair, eat breakfast, double check room for personal items, take shuttle bus at 5:30am to transition area. Check bike (ABC), set up transition items, hydrate. Use restroom, put on wetsuit/swim cap, double check transition area, pat yourself on the back - you made it!
Eat a GU 15 mins before race wave start.
Swim: Enter the water near the edge of "humanity", swim strong to get a good position, then recover in the water, pacing around 2' per 100y. Focus on your rhythm. You swim all the time, this is no different, you're just swimming. Once you get back to the start line, try to pick up the pace again to finish strong. Long, lean strokes. Focus on reach and glide, high elbows and strong pull.
T1: Take off cap/goggles/swim clip. Peel wetsuit down to waist as you run. Transition smoothly into the bike - helmet, sunglasses, watch, nutrition, race belt, socks, shoes, GO! Unrack & run with bike on your LEFT.
Bike: Use the first five minutes (just over a mile) to get yourself in the zone. This is your strong sport, you are a good cyclist. Eat some nutrition in this first 5 minutes, drink some water. Now go! Power up hills and recover down. Pass smoothly and with purpose, don't slow down to pass - drive through. Stay down in the drops as much as possible, keep your body aerodynamic. Hydrate throughout - every 15 minutes take a drink, this is important - remember how dehydrated you felt running the CP Sprint. Eat again 45-55 mins in. Finish strong.
T2: You know this one. Fast and smooth. Helmet, hat, shoes, GO! Don't think.
Run: You are going to be tired. This is the most work you've ever done before running, let your body get into the zone. Eat a GU as you start the first part of your run. This is the last section of the race! You've got it! This is what you've trained for! Let your legs loosen up for the first 10 minutes. It's okay, you've still got 50 more to be fast. After 10 minutes, go a little harder. Try to aim for a 9 minute mile and try to stay consistent at that pace for the remainder of the run. When you get halfway through, see how you feel, if you can give it more - do it. The last mile is all you - this is the last part of the race, you can give it all you've got. Stay focused, keep good form, finish strong and leave nothing in the tank. You deserve to cross the finish line feeling proud of all you've done. Great job!
Post race: Bask in the glory! You've just accomplished a great feat for yourself. This is a great day. Take your medal and get some food!
Goals:
Swim - 35 minutes (2'07 per 100y)
Bike - 1 hour, 25 minutes (18mph)
Run - 58 minutes (9'21" mile)
TOTAL: 175 minutes (2 hrs, 58 minutes plus transition)
Sunday afternoon - take bike back to the shop to be broken down. Get on late Amtrak train (boo!) 10:00pm. Sleep on the train, if you can. Arrive in NYC at 1:49am, take yourself home! Great job.
Monday, September 5, 2011
Spinervals 8.0
Recovery ride. I hadn't realized how weak my legs are, specifically my left leg. This workout has two separate sets of one-legged drills and a lot of superspins. The one-legged drills are interesting to look at because we start with the left leg, obviously my weaker limb, and alternate for five sets then three sets. You can see my intensity drop as I struggle to muscle through, but my heart rate also drops, alluding to the fact that it's not that I'm going too hard, it's that I'm not strong enough. During the off-season I want to do more weight training.
Sunday, September 4, 2011
Z2 with strides
Ran in the park on the dirt for most of the workout. Up the equestrian trail to the upper part of the Reservoir, then looped around once more before heading home. I saw an owl perched on a nearby tree, we watched each other as I ran by, it was an adrenaline pumping experience. Beautiful bird. Strides were nice, I felt strong as I stretched out my gait and took more land under my feet. Sometimes I found myself going a little fast in between strides, but I tried to curb that as soon as I discovered it.
Friday, September 2, 2011
Trifecta 2 of 4
Ran early today on the treadmill. This is seen on the second half of the recorded set here (minutes 15:30 thru 30:30), the first part is yesterday's run. I haven't explored my watch enough to really know all the tricks and hang-ups, so sometimes I get funky data. Or, as the case has been lately, no data. :(
This was a nice set, I like intervals. I ran at 10:45 for warmup/recovery and at 8:41 for the interval. Five by 60/60 felt good. Nice and sweaty afterward.
This afternoon I had to go down to my office, so I rode my bike. Unfortunately, the tune-up I received on Wednesday resulted in a rear brake that was too tight and a front derailleur that wouldn't give me the big ring. So, I made the workout work in my favor anyway and did small ring work with high cadence. The data looks pretty with my 90/30 intervals. However, I kind of ran out of functional road at the end, so my finish was too low (supposed to be Z3). Downtown is a mess!
After I finished at the office I went back to my LBS to rework the bike. The new mechanic, who had serviced my bike previously, took a look at it and fixed my brake. But when I left the shop, the derailleur was still defunct, so I ended up turning around and going back. Fortunately Jose, the shop's awesomely fast and precise bike mechanic, not only fixed the problem, but I swear my gears are smoother than they've ever been. He's so spot-on, he even noticed a loose part when he test drove the bike to ensure it's functionality. Yay, Jose!
I am hoping to make it into the pool tonight, but when I went on Tuesday, I discovered that the payment for the month hadn't gone through... If I am unable to trouble shoot that I may have to call this a "bi-fecta" or a "du-fecta" or perhaps just call it "de-fecta"... 'cause that's what I feel like.
This was a nice set, I like intervals. I ran at 10:45 for warmup/recovery and at 8:41 for the interval. Five by 60/60 felt good. Nice and sweaty afterward.
This afternoon I had to go down to my office, so I rode my bike. Unfortunately, the tune-up I received on Wednesday resulted in a rear brake that was too tight and a front derailleur that wouldn't give me the big ring. So, I made the workout work in my favor anyway and did small ring work with high cadence. The data looks pretty with my 90/30 intervals. However, I kind of ran out of functional road at the end, so my finish was too low (supposed to be Z3). Downtown is a mess!
After I finished at the office I went back to my LBS to rework the bike. The new mechanic, who had serviced my bike previously, took a look at it and fixed my brake. But when I left the shop, the derailleur was still defunct, so I ended up turning around and going back. Fortunately Jose, the shop's awesomely fast and precise bike mechanic, not only fixed the problem, but I swear my gears are smoother than they've ever been. He's so spot-on, he even noticed a loose part when he test drove the bike to ensure it's functionality. Yay, Jose!
I am hoping to make it into the pool tonight, but when I went on Tuesday, I discovered that the payment for the month hadn't gone through... If I am unable to trouble shoot that I may have to call this a "bi-fecta" or a "du-fecta" or perhaps just call it "de-fecta"... 'cause that's what I feel like.
Thursday, September 1, 2011
A nice run by the river
These tiny bursts of running are interesting. I find that because they are zone based and they are so short, I have a hard time keeping my HR low enough. This run was okay though. I ran for five minutes in Z2, five in Z4, and finished in Z2. My watch had no clue where I was, so there really isn't any data that is reliable beyond the HR data. Looks good though! And ignore minutes 15:30-30:30... that's tomorrow's run. Doh!
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