Big Brick Workout executed! I felt tired (fatigued and emotionally drained) when I started, my legs hurt during the bike workout, but I felt great on the run and even ran a little longer than I needed to.
The bike workout hurt, and then it hurt some more, and then it hurt a real lot like this:
Warmup: 40' @ 65-70%
Main Set: 60' @ 80-85%, 5' @ 65-70%,
40' @ 88-90%, 10' @ 65-70%,
20' @ FT (95-100%)
Cooldown: 6' easy
Stats for the ride (done on the trainer):
Time: 3:01
kcal: 1801
TSS: 205
NP: 166 (my FT on LGL is 205, so that's IF=.81)
Distance: 58.5 miles
Pace: 19.4MPH
Not bad, considering there was 51' of pretty easy in there. I took about 5' to change into dry clothes to run in and headed out into a temp of about 47, wearing shorts and a short sleeved technical top only. I was pretty cool at first, especially running into the NE breeze, but it was pretty ideal running temperature actually. As is usually the case in these runs after 3+ hour rides, I felt like I was moving in slow motion, especially since I have to climb a 1/4 mile hill right from my house. It's not very steep, but it ain't flat, but I don't really mind it because it means I get to zoom down it on my way back in.
I couldn't believe how good my legs felt running considering how crappy I felt when I woke up and how I really had to push myself on the bike (that was my best power output and mileage in a 3-hour trainer ride so far this year) and considering that I'd already run close to 30 miles (I ran Monday, Wednesday, Thursday and Friday) for the week. I figured it was just a matter of time before I experienced brick suck, but it never happened. In fact, as I kept going, I felt better and better. Some of it, no doubt, was due to my HARDEN THE FUCK UP bracelet that I have begun wearing for key workouts like my long run on Thursday and then today again. But I even managed to crack a smile despite my mental anguish because how can you not feel good when a run like this feels good? I know that dropping those few pounds really helped, bright sunshine helped, good nutrition on the bike helped, and then I guess maybe I'm becoming pretty fit again? I thought today that maybe I'm even ready for a decent 1/2 Ironman, which is good since Triple T is in only 7 weeks. My average run pace was 8:45 for 4.8 miles, which would be an awesome 1/2 Ironman run pace for me, but the reality is that I should be able to ride harder and faster and still pull off that pace, so I have a few weeks more to achieve that sort of fitness, and I'm pretty optimistic that it is going to come to me. All I need is a few weeks of 4+ hour rides and 2-hour long runs and I will be good to go.
I'm really excited that in 4 weeks I have a big week of biking planned (200+ miles) and the week after that a big week of running (about 45 miles). If I can stay on top of my training until then and then execute those 2 weeks, I'll be ready for...well I'll be ready for an Ironman, won't I?
Right now I'm wearing my compression tights, and basking in the afterglow of a pretty fucking good workout, and next I'm going to have a beer, lay down for just a few minutes, and then head off to see my nephew in a play. After that, it's off my feet and we'll see if I can get up and do it again tomorrow! Tomorrow's plan includes a 30-minute Crossfit-type blast (if I feel up to it--this is optional), a 2:15 trainer ride (yes on the trainer the weather is going to be shitty), and a 20-30' recovery swim.
I may return to my stressed-out-edness later today, but for now, life is good. This is why I do this.
Saturday, April 04, 2009
Reality
What is reality? Is what we perceive about ourselves real? Are we our perceptions? We are not supposed to be, but yet we must live in a world of perceptions. Perceptions can add valuable input to where we are on the spectrum of self-knowledge and nirvana.
Fuck, would I love to be able to feel not subject to perceptions, to not have to do but just to be. One of the reasons I train so much is that in a perverted way, the harder I push, the more pain I put myself in, the closer I think I am getting to that essence of myself--that place where I am not what I do, what I see, what I feel--I just am.
What does it mean to use something so inherently perception, feeling (physical and emotional) and physically based to try and move to that state? It is just my choice. Others might use drugs (which I wish I had right now!), an immersion in all things family, career or some other hobby, or meditation. Or nothing.
No matter how bad I may feel on any given day, I'd rather have something that I can hold onto that makes me feel alive, like there is something to me other than going through the motions of being a human member of society.
And so right at this moment, I can perceive that I went to sleep exhausted. I awoke after a good amount of sleep feeling exhausted. Some of my muscles may even be sore. I wonder how I made it through the last week with all the things I was asked to do for not myself that were eating me alive. I wonder if any of my close friends really know what's going on inside my head, and I wonder if they care. I'm not easy to know. I need to be pulled out of myself as my energy source is deep inside me. Every once in awhile I meet someone who takes that chance with me, who is unafraid to go into that core of me, and it's a real joy. It's well protected in there but also very fragile like a thing made out of glass. Glass protected by steel. I can feel when the steel is deforming--when it is developing vulnerabilities. I worry about the glass breaking and fixing the outer core.
I will train today because maybe, just maybe, it will reinforce me. I will either emerge from it stronger or weaker. I have to take that chance on stronger. Every day is taking a chance at stronger, even as I willfully weaken myself temporarily, or for what I hope is temporarily. Tomorrow I will know.
Fuck, would I love to be able to feel not subject to perceptions, to not have to do but just to be. One of the reasons I train so much is that in a perverted way, the harder I push, the more pain I put myself in, the closer I think I am getting to that essence of myself--that place where I am not what I do, what I see, what I feel--I just am.
What does it mean to use something so inherently perception, feeling (physical and emotional) and physically based to try and move to that state? It is just my choice. Others might use drugs (which I wish I had right now!), an immersion in all things family, career or some other hobby, or meditation. Or nothing.
No matter how bad I may feel on any given day, I'd rather have something that I can hold onto that makes me feel alive, like there is something to me other than going through the motions of being a human member of society.
And so right at this moment, I can perceive that I went to sleep exhausted. I awoke after a good amount of sleep feeling exhausted. Some of my muscles may even be sore. I wonder how I made it through the last week with all the things I was asked to do for not myself that were eating me alive. I wonder if any of my close friends really know what's going on inside my head, and I wonder if they care. I'm not easy to know. I need to be pulled out of myself as my energy source is deep inside me. Every once in awhile I meet someone who takes that chance with me, who is unafraid to go into that core of me, and it's a real joy. It's well protected in there but also very fragile like a thing made out of glass. Glass protected by steel. I can feel when the steel is deforming--when it is developing vulnerabilities. I worry about the glass breaking and fixing the outer core.
I will train today because maybe, just maybe, it will reinforce me. I will either emerge from it stronger or weaker. I have to take that chance on stronger. Every day is taking a chance at stronger, even as I willfully weaken myself temporarily, or for what I hope is temporarily. Tomorrow I will know.
Friday, April 03, 2009
How Am I Doing?
My version of stress overload is that I am always asking myself questions, because my self-confidence is taking a hit:
- Am I doing OK at my job? I think so...at least one person tells me so.
- Am I doing OK at my training? Too much? I probably should take a rest day, but I'm not.
- Am I checking in with my friends? Do they know I care even though I'm stressed? I am trying, REALLY trying. How I feel is no excuse not to be caring towards them.
- Am I doing all the things I'm being asked to do all of a sudden as Executor? Man, it's been a rough few weeks on that front. But it's getting to be that time again--the 2-year anniversary of Mom's death is approaching, and I still feel like things aren't closed on that front. Mom's memory reminds me every day to try and stay healthy. She'd probably say I'm too skinny right now. I want to get Dad's estate closed, but this ending process is freaking me out. It's been a long time, and I've carried this with me, and maybe it shouldn't feel so stressful, but it does.
- Am I cultivating my family? I'm trying. I never feel like I"m doing good enough on that front. I get some quality time this weekend, which I'm really looking forward to.
- Am I maintaining my integrity? I'm trying. It's hard for me to manage knowing what I should be doing all the time when I feel like I'm juggling a million things.
- Am I lashing out at people because of my stress level? Somewhat. I try and remember to apologize when I can, but it would be better if I didn't need to in the first place. Boy, it would be so nice if JUST ONE THING went smoothly lately. Nothing has been like that!
Thursday, April 02, 2009
I am Failing at Push 10 Gs Criteria
I'm trying, I'm really trying!
Hip bones sticking out of my pants FAIL
Ruler standing on top of my hip bones FAIL
Hip bones sticking out of my pants FAIL
Ruler standing on top of my hip bones FAILGreat Run Today
Here I am half asleep before I even had any coffeeWoke up at 5AM on the dot before the coffee pot went off, and didn't even bother to put clothes on--instead I donned my running clothes while waiting for coffee to finish, fixed breakfast (hard boiled egg on English muffin with some jam), organized a little bit, visited the bathroom, loaded up my gym bag with a can of Coke and bottle of Gatorade, and headed to the Y.
I was on the treadmill running at 6:02AM, and for the first :30 of the run, I almost wasn't fully awake, but my legs felt fine, since I was running in Z1, although I had to fend off a strong desire to puke since I had eaten so close to starting. The workout for today was this:
1:50 as 30' z1, 20' z2, 10' z4, 5' z2, 10' z4, 5' z2, 15' z3, 15' z2
The Z1 and Z2 stuff felt, indeed easy, and even the Z3. I like doing the Z4 stuff on the track, but today I kept it all to the treadmill so I wouldn't run too hard. Since I only took about a 30 second break after the first 1:05, because I wanted to just slide through the Z4 stuff, I was finished about 7:53AM. I had some chatting company for my last :30 in the name of my pilot friend, Chris.
The can of Coke lasted me for about 1:10--usually I'm done with it in under an hour, but my breakfast kept trying to come up on me so I was taking smaller sips. I can only handle Coke (fully fizzed!) to start when I run this early, as it seems to keep my stomach settled. Once I transition to outdoor long runs, I'll need to carry defizzed Coke so it doesn't escape the bottle while I'm bouncing around. It sucks, because I really prefer it fizzy. Oh well!
When I got off the treadmill, I realized that if I had planned better, I could have jumped in the pool for :30, which would have been a nice cool down, but I didn't have swim gear, so I decided to stay and stretch for a little bit, and still felt good, so I headed downstairs and knocked out 20 chinups, 75 pushups and 150 crunches in about 10'. I was originally going to skip that stuff today, but what the hell, I had some time, so I got it done.
I will do one more workout today which is to finish up my strength stuff , which should take about :35. That will set me up for only 2 workouts tomorrow--a 3300-yard swim and a :50 easy run.
One of the things I did this morning between getting up and arriving at the Y was to look at my long run progression to see when my first 2 hour run would be. I had things configured so that it wouldn't be for another 5 weeks, and I thought, what the fucking hell, I'm ready for it NOW! So I retooled things and will hold at 1:50 next week but then start in on the 2 hour runs in 2 weeks! Yee-haw! Unfortunately, it will still be darkness when I need to start them in order to get them done before work for the next 3-4 weeks, which means still on the treadmill, but that's OK--it will make the transition to outdoor long runs at my favorite place, Waterfall Glen, that much sweeter!
I am still processing huge amounts of stress and sadness for myself and one of my close friends, and you put that together with some pretty heavy duty training, and you can bet I'm a bit of a psychological mess, but I'm mostly holding it together. I'm starting to let my house cleanliness slide, but it was only a matter of time before the MESS showed up. I am rotating 3 pairs of running shoes and doing indoor and outdoor runs, so that means sunglasses, hats, tights, everything is getting used, and soon enough there will be bike and helmet and bike shoe rotations (although Bitch doesn't need to come out for about a month), and OMG the amount of bottles I am going through now is getting to be pretty spectacular.
Well now that I've got all this out of my system and I'm at work digging on that version of stress, I think I may need a little nappie-poo later or at least a lay down.
Wednesday, April 01, 2009
Somebody Stop Me!
Yesterday, I lifted at 5:45AM because I had to go into the city to do a presentation (yes, I was spectacular as always and did wear naughty things under the biz clothes), come home, work some more and didn't get on the bike until 4:30. I was pretty wiped out and thought I'd cut the session short or slack on the intensity, but in the end, I did pretty well on the intensity and finished the full 1:35 workout. There was one point where I got to pedal easily where I was thinking I could fall asleep! After I finished, I showered, watched maybe 1/2 hour of TV and was too tired to eat properly, and didn't stretch because I was too tired.
Today I woke up at 4:15 (8 hours of sleep!), and started in on things early since I was supposed to get a massage at 4:00PM, which got cancelled. Fuck! But this is what I did today:
5:00AM Lift for 15': bis, tris, delts, chest
5:45AM (at Y) 20 chinups, 40 pushups, 70 crunches and 5' of jump rope
6:05AM Swim 2800 Anaerobic Endurance Workout:
Warmup: 300s, 300k, 300p, 200s, 200k, 200p, 200dr
Main Set: 4x50 build 1'SI
2x50 fast 1'SI
1x50 easy 1'SI
3x50 fast 1'SI
1x50 easy 1'SI
4x50 fast 1'SI
cd: 150k, 200p
12:40PM Run 1:00 on some hills I had forgotten about--the way out is 3.4 miles of mostly uphill and I ran into the wind, and then back where apparently the wind switched direction. I was thinking I should run some hills for Triple T preparation, and I totally forgot about this route and how it is basically Triple T only not as steep. Let's just say I was tired when I started, it sucked to run uphill into the wind, but I knew I'd get it done. Either I was smiling like a crazed person or I looked cute cuz I wore my pink Nike jacket and pink gloves and a sushi toque and black tights, and many drivers smiled and/or waved at me. I do like to represent well when I'm working out!
I am done working out for the day. Tomorrow I need to run 1:50 in the morning, so I need to be on the treadmill (pitch black out, you know) by 6AM. I'm sure my legs will be fine by then. Or not. Whatever, I'll get it done. And then finish up my strength training in the afternoon.
Tonight I will be stretching, eating and passing out. My weight is hanging out around 109, which is cool, I really feel cut and trim. I'm starting to see the veins pop out in my obliques and lower abs running all the way down to...well...the party area. I love it when I can see those veins!
Today I woke up at 4:15 (8 hours of sleep!), and started in on things early since I was supposed to get a massage at 4:00PM, which got cancelled. Fuck! But this is what I did today:
5:00AM Lift for 15': bis, tris, delts, chest
5:45AM (at Y) 20 chinups, 40 pushups, 70 crunches and 5' of jump rope
6:05AM Swim 2800 Anaerobic Endurance Workout:
Warmup: 300s, 300k, 300p, 200s, 200k, 200p, 200dr
Main Set: 4x50 build 1'SI
2x50 fast 1'SI
1x50 easy 1'SI
3x50 fast 1'SI
1x50 easy 1'SI
4x50 fast 1'SI
cd: 150k, 200p
12:40PM Run 1:00 on some hills I had forgotten about--the way out is 3.4 miles of mostly uphill and I ran into the wind, and then back where apparently the wind switched direction. I was thinking I should run some hills for Triple T preparation, and I totally forgot about this route and how it is basically Triple T only not as steep. Let's just say I was tired when I started, it sucked to run uphill into the wind, but I knew I'd get it done. Either I was smiling like a crazed person or I looked cute cuz I wore my pink Nike jacket and pink gloves and a sushi toque and black tights, and many drivers smiled and/or waved at me. I do like to represent well when I'm working out!
I am done working out for the day. Tomorrow I need to run 1:50 in the morning, so I need to be on the treadmill (pitch black out, you know) by 6AM. I'm sure my legs will be fine by then. Or not. Whatever, I'll get it done. And then finish up my strength training in the afternoon.
Tonight I will be stretching, eating and passing out. My weight is hanging out around 109, which is cool, I really feel cut and trim. I'm starting to see the veins pop out in my obliques and lower abs running all the way down to...well...the party area. I love it when I can see those veins!
Tuesday, March 31, 2009
Just Barfed my Breakfast
What did I learn? Do not jump rope within 2 minutes of finishing breakfast. Of course, I was able to hold off the actual barfing until I finished the jump rope. Had to get it done! And then I gagged while brushing my teeth. Ah, the joys of working out, feeling like shit mentally and getting ready to do a presentation in front of 300 people!
So what am I going to do now? I'm going to lift for about :30 and then try eating again, and then it's off for some (as John Lovitz used to say) "ACTING!"
Tanita, that whore, told me I'm below 110 lbs (before I barfed, just so you know). I guess that means I should start eating more. I haven't seen a number that low since...well since I went through my divorce 15 years ago. I don't understand people who say they have trouble losing weight--maybe they just forget how? I guess my body remembers...er...just add stress.
How do I feel?
So what am I going to do now? I'm going to lift for about :30 and then try eating again, and then it's off for some (as John Lovitz used to say) "ACTING!"
Tanita, that whore, told me I'm below 110 lbs (before I barfed, just so you know). I guess that means I should start eating more. I haven't seen a number that low since...well since I went through my divorce 15 years ago. I don't understand people who say they have trouble losing weight--maybe they just forget how? I guess my body remembers...er...just add stress.
How do I feel?
Monday, March 30, 2009
Easy Monday Run
:50, including 10' of strides. Actually a pretty nice day outside--a little cool for my liking, but bright sunshine, so I'll take it. I wore my bitchin' near-racing flats:
What is not to like about these shoes? They have black, pink, sparkliness and iridescence. I call them my Pink Floyd shoes because they remind me of the prism. The only thing they lack is magical powers to make me feel better.
What is not to like about these shoes? They have black, pink, sparkliness and iridescence. I call them my Pink Floyd shoes because they remind me of the prism. The only thing they lack is magical powers to make me feel better.
Swim Til You Puke
3100 yards of fun, especially with water about 84-85. Felt a little residual tiredness, but the warmth of the water seemed to affect me more than the Monday TIRED. Drank coffee during the workout instead of Gatorade, as I managed to sleep until 5:30 when the coffee pot went off, so I didn't have time to have my usual 3 cups before hitting the pool.
I did pretty well (for my sorry-ass swimming that is) on the 150's, but slowed down a little on the 100's. But then the 25's at the end felt pretty fun!
Warmup: 400s, 300p, 200k, 200dr
Main Set: 5x150 @T-pace+20"SI
1x200 n/s 20"RI
5x100 @T-pace+10"SI
2' bonus rest
18x25 fast/ea, ea/fast, ea, fast 40"SI
cd 100
I did pretty well (for my sorry-ass swimming that is) on the 150's, but slowed down a little on the 100's. But then the 25's at the end felt pretty fun!
Warmup: 400s, 300p, 200k, 200dr
Main Set: 5x150 @T-pace+20"SI
1x200 n/s 20"RI
5x100 @T-pace+10"SI
2' bonus rest
18x25 fast/ea, ea/fast, ea, fast 40"SI
cd 100
Sunday, March 29, 2009
Weekly Workout Totals 03/23/2009-03/29/2009
Good training week. Lots of hours, lots of TSS on the bike (haven't seen that number since 2008 NothingMan), decent amount of sleep, good running, plenty of swimming, all good. Next week brings :20 more running, and hold swim and bike pretty much the same as this week.
Wow, isn't this fucking interesting???
Note: the extra stuff I did this week amounted to 1.6 hours, so if I add that in, I did 18.4 hours. Hot damn!
Wow, isn't this fucking interesting???
| Weekly Workout Totals | 03/23/2009-03/29/2009 This week's totals are sponsored by pushing the envelope. I keep wondering when I will crack. We shall see! |
| Swim: | 10700 yards (6.07 miles) in 3.72 hours; 22% of weekly workout time; approx. 1301 calories burned Canadian: 9784.08 meters |
| Bike: | Approx. 127.5 miles in 6.95 hours; 42% of weekly workout time; approx. 3865 calories burned; Total TSS=452 Canadian: 205.19 kilometers |
| Run: | Approx. 31.45 miles in 4.75 hours; 28% of weekly workout time; approx. 2153 calories burned Canadian: 50.61 kilometers |
| Strength: | 1.32 hours; 8% of weekly workout time; approx. 330 calories burned |
| All Sports: | Approx. 165.02 miles in 16.74 hours; approx. 7649 calories burned Canadian: 265.57 kilometers |
| Sleep: | 8 hours avg./night |
| Stretching: | 2.53 hours. Massage: 1 hours |
Note: the extra stuff I did this week amounted to 1.6 hours, so if I add that in, I did 18.4 hours. Hot damn!
I Just Did This
10 rounds of:
Not bad considering what I did yesterday:
Now I just have to do a 2:15 trainer ride, pretty intense, like this:
WU: 25' @ 65-70%
MS: 3 x (15' @ 85-90%,
5' @ FT,
2' @ 105%,
8' Easy) ,
10x30/30
CD: 10' @ 80-85%
- 10 chinups
- 10 air squats
- 10 military pushups
- 5 dead bugs each side of body, extended arm and leg about 1" from ground; hold 10 seconds
- 10 1-2-3-4's, which are standard crunches where you lift your torso progressively 1/4, 1/2, 3/4 and all the way up slowly and then back down the same way
Not bad considering what I did yesterday:
- 3 hour trainer ride, IF=.8, TSS=195. Yee-haw, that was fucking great!
- 35' brick run, ending with 5' on the track at sub-5K pace, or maybe it is my 5K pace now!
- 2200 yard cool-down swim of 600 free, 600 pull, 600 swim and 400 pull with paddles
Now I just have to do a 2:15 trainer ride, pretty intense, like this:
WU: 25' @ 65-70%
MS: 3 x (15' @ 85-90%,
5' @ FT,
2' @ 105%,
8' Easy) ,
10x30/30
CD: 10' @ 80-85%
Subscribe to:
Posts (Atom)
