I have read many books by or about endurance athletes. Sure I have read the technical stuff about how to train, but the stuff I really enjoy reading and pondering about is what is going through our heads when we are training and racing. In the past few years, I have added to this readings of spiritual texts, since I find a lot of commonality between the two endeavors.
I'm not talking about people who run 2-3 miles 3-4 times per week. I am talking about people who routinely train 10+ hours per week. You know who you are. The reason I chose the number 10 is that before I began running seriously and then branched out into triathlon, I would log about 7-9 hours a week between weights, aerobics classes, and recreational running, and I found that to be an easy schedule--one where most workouts were over and done with in an hour, and where apparently I still had plenty of time to party regularly.
What I find interesting when reading about other endurance athletes in this category is how we go through similar thought processes at one point or another. If you keep this stuff up for long enough, you find out that the doing of the very thing becomes your path, and that the rest of your life gets fit into that framework. Sure, you hear different people with different life circumstances claim they are more balanced towards this or that outside of their athletics, but fundamentally, living the life of an athlete first is a very conscious choice. This is what makes the first time training for an Ironman such a wake-up call to many people. You need to become an athlete, even if you weren't before. Some people become the athlete much more quickly than others, as it can be all-consuming. But eventually, assuming a person wants to truly master a sport (or anything else for that matter), you need to become that which you seek.
"Being" an athlete doesn't mean just showing up and doing workouts. It means thinking about them before, during and after they occur. It means thinking about how everything else in your life is going to affect those workouts before, during and after they occur. It doesn't mean just thinking about the mechanics of the workouts (how many repeats at what intensity with what amount of rest) ; it means anticipating how the workout will feel, watching mindfully during the workout, and contemplating and evaluating the workout afterwards. At least that's how it goes for me.
But sometimes we have mental leaks during the anticipation, mindful watching and contemplation/evaluation processes that prevent us from doing each activity in the way for it to be most beneficial to our minds and bodies.
When we anticipate, we should anticipate with JOY and WONDER. Looking forward to our workout or race as an opportunity for new experience, becoming stronger, or conquering. But sometimes we fall prey, instead, to FEAR. Fear that we won't be able to complete it, fear of the sensations of discomfort or weather or even our own silly lack of planning. I have found that respect for a new distance or intensity is a good thing, although sometimes I talk about it as being "afraid." I have learned to channel this into more of a sense of excitement, even if I'm about to do a workout I've done many times, since it is never the same experience!
When we are in the workout or race, our ability to be mindful and watch ourselves and our reactions is something we come to only with focused practice. To the extent we anticipate with joy and wonder rather than fear, we are able to free ourselves to be mindful. When we are afraid, we are a victim of our own negative thoughts; when we are joyful and focused, negative thoughts are able to come and go and we can just watch them and let them be. But oh, the range of thoughts that come and go! It is the same as meditation, so if you're not comfortable just letting your thoughts come and go without evaluation, you are not going to enjoy really pushing yourself in training or in a race. Most thoughts that you have will come and go in a flash as long as you keep your mind relaxed and free. And your body! In order to go fast, you need to be relaxed. Sounds like an paradox, right? It isn't. Muscles need to be able to contract AND relax effectively in order to maximize their potential. This is the paradox of speed. You gotta relax to go fast! Sometimes I find that just by making myself smile when the heat is on and I'm putting out a good effort, that it induces me to relax my muscles, freeing them to do their thing as best they can!
The mindfulness we cultivate while training and racing is, I think, the hardest part of being an athlete. Why? Because it's easy to plan (look forward) and evaluate (look backwards), but it can be difficult to just be in the moment. If we aren't used to doing it in our daily lives (and face it, most people aren't, otherwise we'd all be happy, healthy and free of mental suffering, right?) but then we try and become an athlete, we are forced into a position where either we pay attention and "get it" or else we fail. It is difficult to ignore the sensations coming from your muscles when you are pushing them to go long or hard or both. They are screaming at you PAY ATTENTION NOW! Which is why many of us are attracted to endurance sports to begin with. We enjoy having everything boiled down to such a simple concept as paying attention to our muscles and breathing and technique. We think it is allowing our minds to go on autopilot--to tune out, or "veg," if you will. But in reality our minds are being given a gift care of our muscles. MOVE OR DIE AND LEARN TO DISPENSE WITH ANY UNPRODUCTIVE THOUGHTS OR ELSE WE WILL SLOW DOWN OR QUIT.
Think about someone you know who you consider a "successful" athlete. I'm not talking about professional athletes. I'm talking about Jane and John Doe. People who live the life of an athlete. Maybe they talk about it, maybe they don't. Maybe it seems like they care too much about the sport, maybe not. Sure it's fun to ask them about their workouts or training regimen, how they eat or how they stretch or whatever. But what's really neat is getting them to talk about what's inside their head as they do this. Or why they are so excited about their workouts or races. Or maybe sometimes you are surprised to hear what comes out of their mouths (or goes onto paper--real or virtual). Are those people successful because they are physically gifted? That certainly helps (especially the right parents). Are they successful because they train hard? Sure. But none of them are successful if they haven't gotten the mind thing down.
See, many people, I believe, waste their mental powers on the whole post-training/racing evaluation, or they spend far too much time at it. Sure it's good to do a little reflection and just state the facts: "I swam x:xx/100 yds., I biked xMPH and I ran x:xx per mile." It's also fun to correlate your speed to particulars of the day--weather, nutrition, etc. That stuff is pretty much determined for you ahead of time, right? You practice your pacing, you practice your nutrition, you learn how to make adjustments for the weather or other things that spin out of control in a race. But what about your ability to relax, focus and be in the moment? How did that go for you? What are you bringing back from that experience that will enhance your future training sessions and life in general? For if you are doing it in your "life," then so it will be easy to do it in your training/racing. But if you figured it out first in your training/racing, then hopefully you are trying to expand that to the rest of your life.
When you say you had fun, what is it that you were describing? For me, I don't think of fun so much as of being right there every moment and doing what I'm there to do. So I don't much think about training or racing as "fun things to do." They are challenges and opportunities for me to practice mindfulness. At one point yesterday, I thought, "I am here to put in a good effort and continue my streak of lots of biking." It was as simple as that. I wasn't there to pick off other riders or blab about how much riding I am doing. This is not to say I couldn't appreciate the beauty of nature or the gift of my health. But those things are best enjoyed in the moment, too :) Sure I had plenty of time to chat with people and thank all the volunteers and such, but it was simple to just be focused on the one thing, the thing that in unison with my heart, lungs and legs, kept driving me to keep going.
Now, I am like any other endurance athlete in that sometimes I have negative or catty thoughts about myself or others. Like people who wear Ironman stuff that haven't done an Ironman. Maybe the wearing gives them special feelings that help motivate them. Who cares? Or people who have and/or wear ANYTHING and EVERYTHING that says Ironman on it. Got an inferiority complex? Tattoos! I need to shout to the world that I do this! (OK, I am shouting I guess since I have a blog.) How about people who will spend thousands on gear that is not going to make them faster or that they don't know how to use effectively, but then "can't afford" a coach? What about people who race to a sexy bike split but then can't pull off a decent run afterwards? How about people who are constantly injured because they won't rest their body? Or who waggle their fingers at moi for my lack of rest days? Or who claim they are working on their body composition but just can't seem to make progress? Or who can't let go of whatever their past was (it's done, no?) and move forward? Or who live in the past (back when I did my one triathlon) and are experts to this day? Or who keep raising the stakes on the events they do (oops, that's me!)? Or who say "I am just having fun?" (maybe that is the definition of true Nirvana)? Or who post racy pics of their bodyparts as if to say, "Look at me I'm awesome!" (also me)? Or people with coaches who don't pay attention to them or think the coach will magically "fix" them? Or the people who think they can self-coach by reading blogs? Come on, I am interested to hear what rant categories I fall into. Throw it at me! Vent! Tell me all the negative thoughts you've had about me and other people. We deserve to know! Sometimes I think I'd rather read blogs where everyone openly talked about everyone else. The good with the bad. I was actually happy when Spandex-King told me to get a life. I thought, "Gee, this guy is brave and honest." Then he has to go and apologize. Dude, it wasn't necessary.
If I were perfectly free of judgment and 100% mindful then I would have achieved Nirvana, but that ain't happening anytime soon. I am merely using my time as an athlete to train myself for the larger objective which is to be a vibrant, energetic, compassionate body and mind of energy. I cannot control nor do I wish to what others think of me. I can only try to be present during what is happening right now. Most days it works beautifully, but occasionally I fall victim (remember, victim behavior is a direct result of fear) to judging others or thinking I suck or that the world is a terrible place. Sometimes I ask myself why do I do all of this? But then I realize it is just my way to seek excellence at whatever I attempt, and also that I happen to like moving around (and the subsequent tiredness afterwards!). Does it really need to be more than that? I don't think so.
We are all way more alike than we think, and it is our desire to think we are different and separate from others that gets us into trouble (can you say war?). Maybe we think we are DSB (different than, separate from and better than) because we are endurance athletes. Or that we are ultrarunners. Or that we are triathletes. Or that we are Ironman triathletes. Or that we have done X Ironman races. Or that our best Ironman time is whatever. Or that we are juggling more non-athletic stuff in our lives and yet we still do this. Or we are trying to prove that we aren't just (insert one): mothers, wives, husbands, fathers, providers, students. Or popular on podcasts. Or have Y number of people reading our blogs. Or have read literature or studied on a topic. When we try to quantify or qualify others' behaviors or actions, it is also an act of DSB.
I fall into DSB mode every so often, and I know I need to make some changes when that is happening. The first thing I do is refocus--I am not an athlete to be DSB--I just enjoy training. I enjoy the anticipation, the mindful watching and the necessary evaluation of my efforts. Doesn't make any difference to me whether it's a race or not. How do I reconcile that with a competitive nature? Being/getting faster is just that. FASTER. Fast is not a judgment. It just IS. At least that's my explanation today :)
DSB is the antithesis to humility. Sometimes we are even trying to DSB ourselves. Isn't that sad?
Monday, August 21, 2006
JFR
I'm tired from the last week of "training" and so I decided to postpone a 3800-yard swim workout. Why? Because my regular pool is closed for 2 weeks and I decided it would be better to sleep in this morning than to wake up at 5 to drive extra, knowing I'd still be fatigued.
Why am I tired? Been training a lot. A LOT. Trying to get in 1,000 miles of biking this month is doing it. I don't know how grand tour riders can ride so much. I just don't know how they do it. I know that I would sure want some "enhancement" if I was going to try that.
I must be getting stronger on the bike. Yesterday I rode 102 miles by myself (well, except for when I let 2 different groups of sorry-ass triathletes suck my wheel for about 5 miles at a time and then summarily dropped them), and averaged 18.3 MPH, where the last 40 miles of that were into a headwind. Needless to say, that is a little faster than what I would average on an Ironman ride, but still, that's a good clip for that distance. On very little sleep. A friend (whom I met at Ironman Brazil) was in town from Miami for the weekend, and we had a few cocktails Saturday night, and then I just couldn't get to sleep. Tequila tends to do that to me!
Just 4 weeks ago I rode at an average speed of 18.3 for 100 miles with 2 others in mostly drafting formation, so it was good to know I could hold that pace on my own yesterday. I don't know how I did it--my legs were dead on Saturday, and I mean DEAD--I wanted to ride a bit so my legs would be prepped for Sunday, so I decided on 2 hours. I threw in some intervals, but just did not have the power I was looking for, and tried to run off the bike, but felt so wiped that I bagged it. So I rested more or less the remainder of the day, and then went out for cocktails around 8:30 (I only had one Margarita, a big one, though), then couldn't get to sleep, decided to sleep in (until 6AM), since I was unsure of when I actually fell asleep (I'm sure it was after midnight, maybe more like 1AM), and figured I had some play in my plans.
Originally I had wanted to begin my ride yesterday at 7AM, but since I didn't wake up until 6:15, that was not in the cards. Still, I sucked down some coffee, ate a Power Bar Triple Threat, guzzled 400 calories of Glycoload (same thing as Ultrafuel, basically), pumped my tires and was on the road by 7:05. It was maybe a 35-minute drive to the ride start, and of course I had to pee when I got there, but there were too many people around in the bank parking lot to do a "metal tree pee" (my term for squatting next to an open car door--not too discreet--but remember I will pee just about anywhere), so I got my bike ready to go, rode to the start and there were porta-potties, did my thing, paid the money, declined the T-shirt (all they had were XXL), took the water bottle, and away I went.
I was riding by 7:50AM, and since I wanted to go to this bike race later in the day that started at 3PM, I figured I needed to keep about an 18MPH average, including my rest stop time, to finish in time to run 20-30 minutes, drive home, eat, shower and walk 1/2 mile to the bike race. We started out with a bit of a tailwind heading south (and I knew that meant headwind on the way back), and we were heading roughly towards the Illinois River, so that meant on a slight downward slope. I was hammering away blissfully by myself, and even though I typically take about 1 hour to warm up, I just started going. All thoughts of lack of sleep, the tiredness that had been in my legs the day before, the fact that I had shuffled my workouts this week and that I was only scheduled for a 4-hour ride this weekend, but had decided that if I felt recovered enough I would do 100 miles, were out the window. At the first aid station, in a split-second decision, I even had a doughnut! They had Dunkin' Donuts, and the custard-filled, chocolate-coated (my absolute favorite) called out to me. I joked that I hoped they had cheeseburgers at the next aid station! That doughnut was just what the doctor ordered--more sugar--and apparently I also needed a good dose of fat.
I focused back on why I was out here--because I wanted to put in a lot of bike miles this month. I think because I carbed up while cocktailing that I must have had enough in the tank, and man, it was just the most beautiful day ever--got me motivated to push the pace. I knew that because of the ride logistics that I could bail and only do 75 miles, and for the first 2 hours I was thinking about doing that, especially after eating a doughnut! I mean, what am I trying to prove? Well, I am not trying to prove anything--I am just trying to get stronger on the bike, and strength comes from toughness, both mental and physical, so this was a perfect opportunity for me to show myself what I got.
There weren't very many riders out on this ride, which was odd, but then again, there were bike races going on, the Chicago Air and Water Show was on, and I'm sure a lot of folks were just getting in their last blast of summer fun in other ways. I just like riding my bike!
Since I started late for a 100-mile rider, I figured I wouldn't see too many other 100-mile riders out there, but right about at 40 miles in, I started catching up to and passing people riding 100 miles (in retrospect the doughnut was just what the doctor ordered). First there was this group of 3 triathletes. For a bit, they acted all "faster than me" and such, but then I thought hey, I had caught up to them, so let's see what they got? I let them pull me for maybe 1 mile, and then since I wasn't sure of their paceline strategy, figured they were taking turns every .5 mile or so, and so I figured it was time for me to go up front. Which I gladly did. And I'm riding and riding, and I'm seeing 2...3...4 miles ticking off and nobody is coming up front. Finally I turn around and they are GONE. We were into a headwind, but that usually makes me push harder, and the peer pressure, you know. But they were gone. One of the girls in the group seemed pretty fast, and I had commented on her yellow bike, joking, "Yellow bikes are faster than others," and she seemed to want to prove it to me, but I guess she couldn't hold pace with MY yellow bike.
But then shortly after that I come up on another group of triathletes, 4 of them (3 girls and 1 guy), and have the usual banter "what are you training for?" and they were all training for IMFL. I hang with them (they were riding 2 abreast) for about .5 mile, and I'm looking at my power, and it's on the down low, if you know what I mean, and I'm getting a bit bored, thinking these folks should pick it up a bit (and let's face it, I DID catch up to them). So I go up front, thinking they will get a clue and we can take turns pulling to get in a decent workout, and I pull for like 5 miles and they all just sit back there! For a bit, I was thinking you lazy asses, but then I thought, what the heck, I am getting a great workout let's go! (Ironically, much later in the ride with about 15 miles to go I actually SAW an ass--er--a donkey, and had to yell at the little guy, "Hey, you ASS!") Then I just kept riding and get ahead of them, and take a little break myself and one of the girls comes up to my pace and goes past me, and I'm thinking she must be sick of their shit, too, so she motivates me to pick it up again, but then she slows down and "waits" for her group, and I can see they are all flagging, but I do get past them for a bit.
As we ride along the Illinois River it's totally beautiful and shady and curvy and really nice, and we all pull into the next aid station close together, and I hear one of the group asking about a gas station and I know why--they need some caffeine. So we sort of head out of there together, we get into a town (Seneca, I think), and there's the gas station, and we are saying our good byes (who knows maybe they will catch me back--NOT), and I say to them, "Cokes, huh?" And they say, "Yep." See I knew it. Maybe they were cocktailing more than me. Maybe they are training more than me, or maybe they do the stupid long-run-on-Saturday-long-ride-on-Sunday training which is guaranteed to fry your legs (like my legs weren't fried from all the biking I've been doing???). I'm not saying they were slow or slackers, but considering they were riding in a group, I thought they would be going faster. The girls in the group didn't seem too friendly to me--I really don't know why--I am pretty light and cordial, after all we are all just out trying to do our things--but whatever, when they stopped at that gas station, I knew 2 things for certain: 1) they are already toast (and we were only about 55 miles into the ride) and 2) I would not be seeing them for the next 45 miles if I could help it.
Right after that we started heading back north, and I knew this meant 2 things: 1) headwind and 2) climbing out of a river valley. Oh joy! Uphill into a headwind! No problems, I knew my average speed might start to go down here (I think I was close to 19MPH through 65 miles), and I wondered if I could hold effort and still make my goal time. There was one fairly long and sort of steep climb that I remember doing 4 or 5 years ago on some ride. Oh well, just keep turning over the pedals. Every few miles, especially after turns, I would look behind me to see if I saw any riders approaching, but nope!
It continued to be a gorgeous day--temps in the mid-70's, clear blue sky with puffy cumulous clouds, lots of really tall corn and soybeans, very little traffic, and my legs felt fine. At about 72 miles in, I stopped briefly and lo and behold another Griffen! Of course we both gushed about how much we love our bikes, and I said when I get a new road bike that's what I want. One more stop, and I'm done.
In a way, I still wasn't sure that I should be riding 100 miles, but then again, sometimes you don't know what you are capable of until you try it, and what's the worst that could happen? I become tired. Let's just say that when I got off the bike to run, it was not a pretty sight. I had to "run" up this rather large hill, and then another one, and I was getting all demoralized, but then I realized going back would be downhill and I made myself RUN. All I could think is that I have been going at things pretty hard lately, and that it was amazing that I was still moving!
I cut my run short to only :25, got in the car, drove home while drinking my Endurox and eating a pack of cheese/peanut butter crackers and guzzling a small bottle of Gatorade, unpacked my car in a hurry, put something in the microwave to eat, got in the shower (best shower ever--although crotch not too happy), wolfed down most of a Lean Cuisine, dumped a beer into a plastic cup, grabbed a bottle of water, made a baggie of chips in case I got hungry, and left to walk down to the bike races, which I made it to by 3:30. It was probably good for my legs to do some walking, although I'm guessing I looked like a war survivor, as I couldn't walk very fast. I watched bikes whooshing by for about 1:15, and realized I was so tired that I better go home and fix dinner before I passed out.
In case you were wondering, here's what I did last week:
Weekly Totals 08/14/2006-08/20/2006
Swim: 9100 yards (5.16 miles) in 3.08 hours; 17% of weekly workout time; approx. 1080 calories burned
Bike: Approx. 168 miles in 9.42 hours; 53% of weekly workout time; approx. 4518 calories burned
Run: Approx. 25.51 miles in 3.85 hours; 22% of weekly workout time; approx. 1898 calories burned
Strength: 1.3 hours; 7% of weekly workout time; approx. 325 calories burned
All Sports: Approx. 198.67 miles in 17.65 hours; approx. 7821 calories burned
Sleep: 8.64 hours avg./night
Stretching: 2.52 hours
Doesn't look like a lot on paper, does it? But my intensity has been right up there for weeks on end now, either racing with no taper or riding 9 hours straight or running freaking 5K races weekly, so that's plenty. Oh, and I crossed over the 700 training hours for the season this week!
OK, so maybe I won't make up that swim I missed today, or maybe I might. Now I am just focused on next weekend--and the plan is to do about 75 miles on Saturday and 125 on Sunday. That will be a first for me. So until then I am going to be watchful on my recovery and leg fatigue, with the goal of going into Saturday with relatively fresh legs. Ha ha, I will need to, as I'm doing the trifecta of 3 days straight of hard running again.
For the month of August, so far 591 miles on the bike. After I add it up, I don't think I'll hit 1,000 miles (more like 850), but it will still be a solid month of biking. And then a little non-race, and then I will switch modes into *actual* 1/2 Ironman training, OMG!!!
Ride on!
Why am I tired? Been training a lot. A LOT. Trying to get in 1,000 miles of biking this month is doing it. I don't know how grand tour riders can ride so much. I just don't know how they do it. I know that I would sure want some "enhancement" if I was going to try that.
I must be getting stronger on the bike. Yesterday I rode 102 miles by myself (well, except for when I let 2 different groups of sorry-ass triathletes suck my wheel for about 5 miles at a time and then summarily dropped them), and averaged 18.3 MPH, where the last 40 miles of that were into a headwind. Needless to say, that is a little faster than what I would average on an Ironman ride, but still, that's a good clip for that distance. On very little sleep. A friend (whom I met at Ironman Brazil) was in town from Miami for the weekend, and we had a few cocktails Saturday night, and then I just couldn't get to sleep. Tequila tends to do that to me!
Just 4 weeks ago I rode at an average speed of 18.3 for 100 miles with 2 others in mostly drafting formation, so it was good to know I could hold that pace on my own yesterday. I don't know how I did it--my legs were dead on Saturday, and I mean DEAD--I wanted to ride a bit so my legs would be prepped for Sunday, so I decided on 2 hours. I threw in some intervals, but just did not have the power I was looking for, and tried to run off the bike, but felt so wiped that I bagged it. So I rested more or less the remainder of the day, and then went out for cocktails around 8:30 (I only had one Margarita, a big one, though), then couldn't get to sleep, decided to sleep in (until 6AM), since I was unsure of when I actually fell asleep (I'm sure it was after midnight, maybe more like 1AM), and figured I had some play in my plans.
Originally I had wanted to begin my ride yesterday at 7AM, but since I didn't wake up until 6:15, that was not in the cards. Still, I sucked down some coffee, ate a Power Bar Triple Threat, guzzled 400 calories of Glycoload (same thing as Ultrafuel, basically), pumped my tires and was on the road by 7:05. It was maybe a 35-minute drive to the ride start, and of course I had to pee when I got there, but there were too many people around in the bank parking lot to do a "metal tree pee" (my term for squatting next to an open car door--not too discreet--but remember I will pee just about anywhere), so I got my bike ready to go, rode to the start and there were porta-potties, did my thing, paid the money, declined the T-shirt (all they had were XXL), took the water bottle, and away I went.
I was riding by 7:50AM, and since I wanted to go to this bike race later in the day that started at 3PM, I figured I needed to keep about an 18MPH average, including my rest stop time, to finish in time to run 20-30 minutes, drive home, eat, shower and walk 1/2 mile to the bike race. We started out with a bit of a tailwind heading south (and I knew that meant headwind on the way back), and we were heading roughly towards the Illinois River, so that meant on a slight downward slope. I was hammering away blissfully by myself, and even though I typically take about 1 hour to warm up, I just started going. All thoughts of lack of sleep, the tiredness that had been in my legs the day before, the fact that I had shuffled my workouts this week and that I was only scheduled for a 4-hour ride this weekend, but had decided that if I felt recovered enough I would do 100 miles, were out the window. At the first aid station, in a split-second decision, I even had a doughnut! They had Dunkin' Donuts, and the custard-filled, chocolate-coated (my absolute favorite) called out to me. I joked that I hoped they had cheeseburgers at the next aid station! That doughnut was just what the doctor ordered--more sugar--and apparently I also needed a good dose of fat.
I focused back on why I was out here--because I wanted to put in a lot of bike miles this month. I think because I carbed up while cocktailing that I must have had enough in the tank, and man, it was just the most beautiful day ever--got me motivated to push the pace. I knew that because of the ride logistics that I could bail and only do 75 miles, and for the first 2 hours I was thinking about doing that, especially after eating a doughnut! I mean, what am I trying to prove? Well, I am not trying to prove anything--I am just trying to get stronger on the bike, and strength comes from toughness, both mental and physical, so this was a perfect opportunity for me to show myself what I got.
There weren't very many riders out on this ride, which was odd, but then again, there were bike races going on, the Chicago Air and Water Show was on, and I'm sure a lot of folks were just getting in their last blast of summer fun in other ways. I just like riding my bike!
Since I started late for a 100-mile rider, I figured I wouldn't see too many other 100-mile riders out there, but right about at 40 miles in, I started catching up to and passing people riding 100 miles (in retrospect the doughnut was just what the doctor ordered). First there was this group of 3 triathletes. For a bit, they acted all "faster than me" and such, but then I thought hey, I had caught up to them, so let's see what they got? I let them pull me for maybe 1 mile, and then since I wasn't sure of their paceline strategy, figured they were taking turns every .5 mile or so, and so I figured it was time for me to go up front. Which I gladly did. And I'm riding and riding, and I'm seeing 2...3...4 miles ticking off and nobody is coming up front. Finally I turn around and they are GONE. We were into a headwind, but that usually makes me push harder, and the peer pressure, you know. But they were gone. One of the girls in the group seemed pretty fast, and I had commented on her yellow bike, joking, "Yellow bikes are faster than others," and she seemed to want to prove it to me, but I guess she couldn't hold pace with MY yellow bike.
But then shortly after that I come up on another group of triathletes, 4 of them (3 girls and 1 guy), and have the usual banter "what are you training for?" and they were all training for IMFL. I hang with them (they were riding 2 abreast) for about .5 mile, and I'm looking at my power, and it's on the down low, if you know what I mean, and I'm getting a bit bored, thinking these folks should pick it up a bit (and let's face it, I DID catch up to them). So I go up front, thinking they will get a clue and we can take turns pulling to get in a decent workout, and I pull for like 5 miles and they all just sit back there! For a bit, I was thinking you lazy asses, but then I thought, what the heck, I am getting a great workout let's go! (Ironically, much later in the ride with about 15 miles to go I actually SAW an ass--er--a donkey, and had to yell at the little guy, "Hey, you ASS!") Then I just kept riding and get ahead of them, and take a little break myself and one of the girls comes up to my pace and goes past me, and I'm thinking she must be sick of their shit, too, so she motivates me to pick it up again, but then she slows down and "waits" for her group, and I can see they are all flagging, but I do get past them for a bit.
As we ride along the Illinois River it's totally beautiful and shady and curvy and really nice, and we all pull into the next aid station close together, and I hear one of the group asking about a gas station and I know why--they need some caffeine. So we sort of head out of there together, we get into a town (Seneca, I think), and there's the gas station, and we are saying our good byes (who knows maybe they will catch me back--NOT), and I say to them, "Cokes, huh?" And they say, "Yep." See I knew it. Maybe they were cocktailing more than me. Maybe they are training more than me, or maybe they do the stupid long-run-on-Saturday-long-ride-on-Sunday training which is guaranteed to fry your legs (like my legs weren't fried from all the biking I've been doing???). I'm not saying they were slow or slackers, but considering they were riding in a group, I thought they would be going faster. The girls in the group didn't seem too friendly to me--I really don't know why--I am pretty light and cordial, after all we are all just out trying to do our things--but whatever, when they stopped at that gas station, I knew 2 things for certain: 1) they are already toast (and we were only about 55 miles into the ride) and 2) I would not be seeing them for the next 45 miles if I could help it.
Right after that we started heading back north, and I knew this meant 2 things: 1) headwind and 2) climbing out of a river valley. Oh joy! Uphill into a headwind! No problems, I knew my average speed might start to go down here (I think I was close to 19MPH through 65 miles), and I wondered if I could hold effort and still make my goal time. There was one fairly long and sort of steep climb that I remember doing 4 or 5 years ago on some ride. Oh well, just keep turning over the pedals. Every few miles, especially after turns, I would look behind me to see if I saw any riders approaching, but nope!
It continued to be a gorgeous day--temps in the mid-70's, clear blue sky with puffy cumulous clouds, lots of really tall corn and soybeans, very little traffic, and my legs felt fine. At about 72 miles in, I stopped briefly and lo and behold another Griffen! Of course we both gushed about how much we love our bikes, and I said when I get a new road bike that's what I want. One more stop, and I'm done.
In a way, I still wasn't sure that I should be riding 100 miles, but then again, sometimes you don't know what you are capable of until you try it, and what's the worst that could happen? I become tired. Let's just say that when I got off the bike to run, it was not a pretty sight. I had to "run" up this rather large hill, and then another one, and I was getting all demoralized, but then I realized going back would be downhill and I made myself RUN. All I could think is that I have been going at things pretty hard lately, and that it was amazing that I was still moving!
I cut my run short to only :25, got in the car, drove home while drinking my Endurox and eating a pack of cheese/peanut butter crackers and guzzling a small bottle of Gatorade, unpacked my car in a hurry, put something in the microwave to eat, got in the shower (best shower ever--although crotch not too happy), wolfed down most of a Lean Cuisine, dumped a beer into a plastic cup, grabbed a bottle of water, made a baggie of chips in case I got hungry, and left to walk down to the bike races, which I made it to by 3:30. It was probably good for my legs to do some walking, although I'm guessing I looked like a war survivor, as I couldn't walk very fast. I watched bikes whooshing by for about 1:15, and realized I was so tired that I better go home and fix dinner before I passed out.
In case you were wondering, here's what I did last week:
Weekly Totals 08/14/2006-08/20/2006
Swim: 9100 yards (5.16 miles) in 3.08 hours; 17% of weekly workout time; approx. 1080 calories burned
Bike: Approx. 168 miles in 9.42 hours; 53% of weekly workout time; approx. 4518 calories burned
Run: Approx. 25.51 miles in 3.85 hours; 22% of weekly workout time; approx. 1898 calories burned
Strength: 1.3 hours; 7% of weekly workout time; approx. 325 calories burned
All Sports: Approx. 198.67 miles in 17.65 hours; approx. 7821 calories burned
Sleep: 8.64 hours avg./night
Stretching: 2.52 hours
Doesn't look like a lot on paper, does it? But my intensity has been right up there for weeks on end now, either racing with no taper or riding 9 hours straight or running freaking 5K races weekly, so that's plenty. Oh, and I crossed over the 700 training hours for the season this week!
OK, so maybe I won't make up that swim I missed today, or maybe I might. Now I am just focused on next weekend--and the plan is to do about 75 miles on Saturday and 125 on Sunday. That will be a first for me. So until then I am going to be watchful on my recovery and leg fatigue, with the goal of going into Saturday with relatively fresh legs. Ha ha, I will need to, as I'm doing the trifecta of 3 days straight of hard running again.
For the month of August, so far 591 miles on the bike. After I add it up, I don't think I'll hit 1,000 miles (more like 850), but it will still be a solid month of biking. And then a little non-race, and then I will switch modes into *actual* 1/2 Ironman training, OMG!!!
Ride on!
Tuesday, August 15, 2006
Happy Tuesday (Again)
I did my usual Tuesday (at least it's become usual for the last several weeks) workout today: 1:30 on the bike as:
WU: 15' Easy, include 3-4 x 30" spinups. MS: 8 x 30/30's, then 3 x 8' (2') @ best effort (benchmark previous sessions), 5' Easy, then go into 85-90% for all but the last 5-10' of the ride. CD: 5' Easy
followed by a :30 brick run, Easy out, Steady back (or however I can run!).
Last week I had the turbo charger going on the bike, and hit some wattages I had never seen on the "best effort" intervals. Frankly, I didn't expect to see the same wattages today, as I am still in somewhat recovery mode from Saturday's 9-hour riding festival.
My coach had scheduled this workout for tomorrow, but since I feel more recovered from Saturday than I expected (especially since I did less mileage than I thought I would), I figured I'd try it today and see how it would go, and then decide which workouts to do which day for the rest of the week based on today's trial. Recovery can be a dicey proposition--you can think you are good to go, and maybe you can even do one more workout at a good performance--but then you might just be digging yourself a hole.
I've been feeling pretty strong lately, and although that statement might sound a bit smug, ultimately I have to be the judge of how I'm doing. Plus, I do have some play in my schedule right now, since I'm not *really* training for anything. Sure, sure, I have an A race in early November, but I am not worried about it one iota. My priority right now is to do a lot of biking. 'Tis the season! Daylight hours are shortening noticeably, the weather is cooling off, and before you know it (gotta put a big OH FUCK here), I will be back on the trainer. So I am trying to milk the remaining weather for what it's worth.
Well, I took off on my bike around 1:30, and right away I could tell I was a bit stiff/sore. Whether it was from Saturday or from lifting weights yesterday, it really didn't matter. I didn't feel badly enough to bag the workout--just not too "peppy." But I've learned, hey, that's what warmups are for, and this is another place where a power meter really comes in handy. If I am able to generate respectable watts for a warmup, I am generally good to go. So things felt like the workout was a go, and I headed to my interval loop, which I measured today, and it's almost dead-on 3 miles around. Which is good, since when I do my Soloman 1/2 Ironman on 9/9, to make it even more mind-numblingly challenging, I am going to do the 56 miles around this loop! I haven't yet decided whether the run will be on the same course or whether I will do my hilly out and back from home. Decisions, decisions...
The weather was beautiful today--mid-80's, a perfectly clear sky, and little to no wind. Which meant I was 100% on my own power to be motivated to hit the numbers without any particular resistance.
The 30/30's felt fine, but my quads weren't burning, so I instinctively knew that I was just a tad low on power today, probably from the Saturday ride, but it was no big deal. I just hoped that I could still put out respectable watts--not as much as last week's picture-perfect ride, but still something that would show me that my FTP is up.
I didn't really look at the watts I was putting out, I just did the workout and let myself feel the effort. I worked hard, and I smiled while doing it most of the time, except when cars would get too close or fail to use turn signals (I always yell at people who "forget"). I could feel the effort in my legs, and as I neared the end of the ride, I considered how I might be able to run today. Oh--the watts I hit today on the 3 best effort intervals were 201, 187 and 187. Last week's numbers were 198, 205 and 197, so this week about 5% lower, no big deal. My guess is my FTP when I next do a test will be somewhere around 183-185, so all of these numbers are good.
The run went just fine--I was about 10"/mile slower than when I did the same workout last week, but still a solid effort, and I felt like I am probably recovered enough to proceed with the rest of my week as if Saturday never happened. That means tomorrow will be a long-ass swim and a hard-ass run (5K intervals again!), but I'm looking forward to it, because it's weeks like this that make me feel tough and strong, and if that's all I get out of all of this training, then that is enough for me! Races are just bonus. Hell I am practically racing several days out of every week in training anyway. If by racing I mean trying to improve on my last execution, then yes, I am racing.
I was a little tired after today's workout, and I made sure to do some more stretching this evening so that I am good to go early tomorrow for a big swim (3800 yards).
I am still getting a good chuckle daily that I am not training for an Ironman right now. If I could drop in on, say, Ironman Wisconsin, I'm pretty sure I'd be good to go. Anybody know anyone who can pull strings? Nah, the recovery from that would be too long, and I am on a different mission right now. Get ready for 2007!
WU: 15' Easy, include 3-4 x 30" spinups. MS: 8 x 30/30's, then 3 x 8' (2') @ best effort (benchmark previous sessions), 5' Easy, then go into 85-90% for all but the last 5-10' of the ride. CD: 5' Easy
followed by a :30 brick run, Easy out, Steady back (or however I can run!).
Last week I had the turbo charger going on the bike, and hit some wattages I had never seen on the "best effort" intervals. Frankly, I didn't expect to see the same wattages today, as I am still in somewhat recovery mode from Saturday's 9-hour riding festival.
My coach had scheduled this workout for tomorrow, but since I feel more recovered from Saturday than I expected (especially since I did less mileage than I thought I would), I figured I'd try it today and see how it would go, and then decide which workouts to do which day for the rest of the week based on today's trial. Recovery can be a dicey proposition--you can think you are good to go, and maybe you can even do one more workout at a good performance--but then you might just be digging yourself a hole.
I've been feeling pretty strong lately, and although that statement might sound a bit smug, ultimately I have to be the judge of how I'm doing. Plus, I do have some play in my schedule right now, since I'm not *really* training for anything. Sure, sure, I have an A race in early November, but I am not worried about it one iota. My priority right now is to do a lot of biking. 'Tis the season! Daylight hours are shortening noticeably, the weather is cooling off, and before you know it (gotta put a big OH FUCK here), I will be back on the trainer. So I am trying to milk the remaining weather for what it's worth.
Well, I took off on my bike around 1:30, and right away I could tell I was a bit stiff/sore. Whether it was from Saturday or from lifting weights yesterday, it really didn't matter. I didn't feel badly enough to bag the workout--just not too "peppy." But I've learned, hey, that's what warmups are for, and this is another place where a power meter really comes in handy. If I am able to generate respectable watts for a warmup, I am generally good to go. So things felt like the workout was a go, and I headed to my interval loop, which I measured today, and it's almost dead-on 3 miles around. Which is good, since when I do my Soloman 1/2 Ironman on 9/9, to make it even more mind-numblingly challenging, I am going to do the 56 miles around this loop! I haven't yet decided whether the run will be on the same course or whether I will do my hilly out and back from home. Decisions, decisions...
The weather was beautiful today--mid-80's, a perfectly clear sky, and little to no wind. Which meant I was 100% on my own power to be motivated to hit the numbers without any particular resistance.
The 30/30's felt fine, but my quads weren't burning, so I instinctively knew that I was just a tad low on power today, probably from the Saturday ride, but it was no big deal. I just hoped that I could still put out respectable watts--not as much as last week's picture-perfect ride, but still something that would show me that my FTP is up.
I didn't really look at the watts I was putting out, I just did the workout and let myself feel the effort. I worked hard, and I smiled while doing it most of the time, except when cars would get too close or fail to use turn signals (I always yell at people who "forget"). I could feel the effort in my legs, and as I neared the end of the ride, I considered how I might be able to run today. Oh--the watts I hit today on the 3 best effort intervals were 201, 187 and 187. Last week's numbers were 198, 205 and 197, so this week about 5% lower, no big deal. My guess is my FTP when I next do a test will be somewhere around 183-185, so all of these numbers are good.
The run went just fine--I was about 10"/mile slower than when I did the same workout last week, but still a solid effort, and I felt like I am probably recovered enough to proceed with the rest of my week as if Saturday never happened. That means tomorrow will be a long-ass swim and a hard-ass run (5K intervals again!), but I'm looking forward to it, because it's weeks like this that make me feel tough and strong, and if that's all I get out of all of this training, then that is enough for me! Races are just bonus. Hell I am practically racing several days out of every week in training anyway. If by racing I mean trying to improve on my last execution, then yes, I am racing.
I was a little tired after today's workout, and I made sure to do some more stretching this evening so that I am good to go early tomorrow for a big swim (3800 yards).
I am still getting a good chuckle daily that I am not training for an Ironman right now. If I could drop in on, say, Ironman Wisconsin, I'm pretty sure I'd be good to go. Anybody know anyone who can pull strings? Nah, the recovery from that would be too long, and I am on a different mission right now. Get ready for 2007!
Monday, August 14, 2006
Nothing Special to Report
I was only able to finish 200K of riding on Saturday at the first annual Dairyland Dare. I was on pace to finish 266K, but my left knee (probably actually my LCL right above the knee) was telling me to stop. I had a great time, though, and rode with a friend Dino (Bikini Model) for awhile. Dino finished all 300K--he's a total monster! Especially since he did the ride on his tri bike! The course was hard, and in retrospect, I should have put in a lot more bike miles 2 weeks before this event to be fully prepared for over 200K. On the bright side, though, the miles I did last week will show up in my fitness this weekend.
I also spent a lot of time riding with 2 gentlemen from the Madison area, Dennis and Bob. They helped push me along with conversation and encouragement. I hope I run into them again someday. You meet some of the nicest people during these events! Dennis and Bob ended up finishing 266K. I was on the edge of continuing when the 3 of us stopped at an aid station, but what sealed the deal for me was that we would have to climb this one hill again.
The climb is called Shop Hill, that was a 25% grade for a bit, but mostly 20%, and the entire climb was about 1 mile. I thought I was going to die going up it, but I made it. It is a little unnerving when you can see the tilt of the road and vegetation on the side. This climb dropped off on the right into some valley, and there was someone down there playing music. When we reached the top, literally we were almost touching some clouds!
The ride went through beautiful countryside--we saw the Wisconsin River, went right by Taliesin and near House on the Rock, and countless farms. I was a little angry when I felt my knee bothering me, but in retrospect, I'm good with what I did. I rode 200K with 15,000 feet of climbing in 9 hours. Not bad. That is faster than I've ever done Horribly Hilly 200K, which only climbs 10,000 feet in the same distance. And the great part is that I didn't feel as bad afterwards as HHH 200K. I mean, I didn't feel like I was going to die, and I was walking normally. I am still a bit tired today, but I already swam and think I can run today. And since I didn't ride for 13 hours, I think that I am going to ride 100 miles on Sunday. I am sure my legs will be up to it, as I am doing another 200K ride (much flatter!!!!) the week after. So my record stands at 200K of riding in one day, although extremely hilly. Maybe at the Bike Psychos 200K I will ride some extra just to get to 130 miles or something silly.
I am very happy with my fitness level at this point. I am still going to keep up the riding and see if I can get those 1,000 miles in for August. Why? Why not.
I also spent a lot of time riding with 2 gentlemen from the Madison area, Dennis and Bob. They helped push me along with conversation and encouragement. I hope I run into them again someday. You meet some of the nicest people during these events! Dennis and Bob ended up finishing 266K. I was on the edge of continuing when the 3 of us stopped at an aid station, but what sealed the deal for me was that we would have to climb this one hill again.
The climb is called Shop Hill, that was a 25% grade for a bit, but mostly 20%, and the entire climb was about 1 mile. I thought I was going to die going up it, but I made it. It is a little unnerving when you can see the tilt of the road and vegetation on the side. This climb dropped off on the right into some valley, and there was someone down there playing music. When we reached the top, literally we were almost touching some clouds!
The ride went through beautiful countryside--we saw the Wisconsin River, went right by Taliesin and near House on the Rock, and countless farms. I was a little angry when I felt my knee bothering me, but in retrospect, I'm good with what I did. I rode 200K with 15,000 feet of climbing in 9 hours. Not bad. That is faster than I've ever done Horribly Hilly 200K, which only climbs 10,000 feet in the same distance. And the great part is that I didn't feel as bad afterwards as HHH 200K. I mean, I didn't feel like I was going to die, and I was walking normally. I am still a bit tired today, but I already swam and think I can run today. And since I didn't ride for 13 hours, I think that I am going to ride 100 miles on Sunday. I am sure my legs will be up to it, as I am doing another 200K ride (much flatter!!!!) the week after. So my record stands at 200K of riding in one day, although extremely hilly. Maybe at the Bike Psychos 200K I will ride some extra just to get to 130 miles or something silly.
I am very happy with my fitness level at this point. I am still going to keep up the riding and see if I can get those 1,000 miles in for August. Why? Why not.
Thursday, August 10, 2006
The Trifecta
Did my 3rd hard run in 3 consecutive days this morning. 12 miles in 1:47. I am not sure but that might be a PR. I'm pretty sure if I had run another 1.3 miles it would have been a 1/2 mary PR.
I knew I had to run before work today, and I didn't really want to run on the treadmill. I woke up at about 5:05AM, had 2 cups of coffee and my usual breakfast bar (Powerbar Triple Threat), loaded up my hydration bottle with 32 oz. of grape Gatorade, and I was out the door at 6:10AM. I can't just wake up and go, as I like my coffee, and well, it gets things moving, so I like to have about 1 hour until I start exercising.
I stretched a little last night knowing I would be running early today, and I wondered how my legs would feel running hard for 3 days in a row. My legs felt fine when I woke up today--there was a little residual soreness in my adductors was all.
When I am doing my shorter runs, I just can't mentally get myself to run as slowly as I should during a warmup, but when I know I'm going long, I get myself in the right place to run a slower pace, and I can usually tell from the first mile how the run is going to go.
I would like to have had time to drive to my hilly trail place (Waterfall Glen) to run, but that meant I would have needed to be up even earlier, so I took my chances that I could bang out a 1:45 run on the roads. I used to do all my summer running right from home, but the roads beat up my legs after awhile, which is why I am OK with lots of treadmill running in late fall and throughout winter.
So I decided to just run out my door, along the same area I ran yesterday, knowing full well that I would get > 3 solid miles of hill running. Even though I was supposed to do a progressive run today ending in tempo, I knew that with the route I was running and given the hard work of the 2 previous days that it would be OK to run more or less a steady pace, given the terrain, and just ensure that I didn't slow down.
As I started, my feet were not too happy to be on asphalt again, but after they surrendered, they were fine. I had no residual soreness in my quads from the last few days of training, and I felt surprisingly peppy, considering I hadn't run this early in the day for weeks.
Mile 1 was 9:28. Perfect. If I averaged 9:30 today, that would be fine. I hung out around from 8:50-9:15 for most of the run, and I ran strongly up all the hills with no walking. Technically, I was supposed to run for 1:45, but as I approached 6 miles out I figured I may as well make it an even 12. The actual temperature was about 75, but the humidity was 85%, so I was soaked through and through, and much of the time I had a puddle of sweat hanging off my chin. Delightful!
As I turned around at Mile 6, I was in a great mood. Maybe it was that I hadn't run this route in so long, maybe it was because it was still early in the day and I was watching all these commuters waiting for their train while I was out running, which made me think how we all make choices in our lives to be able to do what we want to do. Been there, done that as far as the daily train commute to downtown Chicago. I had absolutely no excuse not to be happy today. I was feeling the effort in Miles 6 and 7, as they are on total concrete, and I just imagine my legs turning to hamburger, but then I know that I'll be back on the relatively softer asphalt in no time.
Mile 8 is flat for the first 1/2 mile and then the hills begin on the return trip. I suppose because of the humidity and because I had a belly full of coffee I wasn't drinking much of the Gatorade, and it wasn't that hot either, and as I got to the beginning of the hills, I just didn't even stop to drink and kept running. I saw at least 10 other runners this morning, but none of them were carrying any fluids, so I assumed they weren't running too far.
As I began to ascend the second half of Mile 8, there was a guy running the same direction who passed me up. He had this look on his face like he's such a stud or something, but no worries, I knew he wasn't running 12 miles today. He crested the first hill a little ahead of me, stopped, bent over like he was going to puke or something and I just kept running uphill. See I am tough and I just keep going.
I had to wait briefly at a stoplight after a good, steep 1/2 mile climb, and then I got a bit of a downhill for about .1 mile before the next climb started. As long as I kept looking down just at the 2 feet of road in front of me I really didn't notice the uphill grade too much, and my cadence was perfect, so I just kept going.
Up the next hill, and then I got another brief downhill in preparation for the 1 mile hill. The 1-mile hill, which is the stretch of road between Clarendon Hills Road and Cass Avenue is a killer no matter when you run it (provided you charge it), and it's especially heinous when it comes 9 miles into a 12 mile run. Yesterday I ran up the fucker in about 8:20. Today would not be so fast! But, I managed 9:22 up it, and I was pretty happy with that. I wanted to bail and walk several times, but told myself no, today I am tough and will not give in, even though this is not a race.
After that, it's mostly flat for the last 2 miles home, but I always slow down on the mile after the 1 mile hill because I am trying to recover. That was my slowest mile of the day, 9:43! Crap, that is slow! But it is what it is, and I figured I'd pick it up on the last mile, and I did.
So 12 miles in 1:47, and my average HR was only 119, which is like Zone 2 (out of 5), or pretty damn easy. Not bad, and this made me feel like I should go and run an open 1/2 mary just to see what I can do actually racing the damn thing. It's totally cool to see improvements to your running in the back end of a long training season. Every fall as I back off somewhat on the training hours, I am surprised to see my running speed improve a little more since the prior year, but then I keep thinking maybe this is it, maybe I'm done getting faster. But I'm seeing some nice improvements to my running right now, so it looks like fall/winter will be another opportunity to see more improvements as long as I stay injury-free. Triathlon running is all about biking smart and running tough. It's easy to ride a bike fast, but it's not easy to ride a bike fast and THEN run at a good clip, but I feel pretty good about both sports right now. And I STILL don't consider myself a runner :) But hey, if I can do better at Goofy Challenge in 2007, that is really all I am looking for in the short term. And oh yeah, kicking butt at Miami Man would be a nice touch, too.
Now if I can just get through that ride on Saturday, this will go down as one helluva training week!
I knew I had to run before work today, and I didn't really want to run on the treadmill. I woke up at about 5:05AM, had 2 cups of coffee and my usual breakfast bar (Powerbar Triple Threat), loaded up my hydration bottle with 32 oz. of grape Gatorade, and I was out the door at 6:10AM. I can't just wake up and go, as I like my coffee, and well, it gets things moving, so I like to have about 1 hour until I start exercising.
I stretched a little last night knowing I would be running early today, and I wondered how my legs would feel running hard for 3 days in a row. My legs felt fine when I woke up today--there was a little residual soreness in my adductors was all.
When I am doing my shorter runs, I just can't mentally get myself to run as slowly as I should during a warmup, but when I know I'm going long, I get myself in the right place to run a slower pace, and I can usually tell from the first mile how the run is going to go.
I would like to have had time to drive to my hilly trail place (Waterfall Glen) to run, but that meant I would have needed to be up even earlier, so I took my chances that I could bang out a 1:45 run on the roads. I used to do all my summer running right from home, but the roads beat up my legs after awhile, which is why I am OK with lots of treadmill running in late fall and throughout winter.
So I decided to just run out my door, along the same area I ran yesterday, knowing full well that I would get > 3 solid miles of hill running. Even though I was supposed to do a progressive run today ending in tempo, I knew that with the route I was running and given the hard work of the 2 previous days that it would be OK to run more or less a steady pace, given the terrain, and just ensure that I didn't slow down.
As I started, my feet were not too happy to be on asphalt again, but after they surrendered, they were fine. I had no residual soreness in my quads from the last few days of training, and I felt surprisingly peppy, considering I hadn't run this early in the day for weeks.
Mile 1 was 9:28. Perfect. If I averaged 9:30 today, that would be fine. I hung out around from 8:50-9:15 for most of the run, and I ran strongly up all the hills with no walking. Technically, I was supposed to run for 1:45, but as I approached 6 miles out I figured I may as well make it an even 12. The actual temperature was about 75, but the humidity was 85%, so I was soaked through and through, and much of the time I had a puddle of sweat hanging off my chin. Delightful!
As I turned around at Mile 6, I was in a great mood. Maybe it was that I hadn't run this route in so long, maybe it was because it was still early in the day and I was watching all these commuters waiting for their train while I was out running, which made me think how we all make choices in our lives to be able to do what we want to do. Been there, done that as far as the daily train commute to downtown Chicago. I had absolutely no excuse not to be happy today. I was feeling the effort in Miles 6 and 7, as they are on total concrete, and I just imagine my legs turning to hamburger, but then I know that I'll be back on the relatively softer asphalt in no time.
Mile 8 is flat for the first 1/2 mile and then the hills begin on the return trip. I suppose because of the humidity and because I had a belly full of coffee I wasn't drinking much of the Gatorade, and it wasn't that hot either, and as I got to the beginning of the hills, I just didn't even stop to drink and kept running. I saw at least 10 other runners this morning, but none of them were carrying any fluids, so I assumed they weren't running too far.
As I began to ascend the second half of Mile 8, there was a guy running the same direction who passed me up. He had this look on his face like he's such a stud or something, but no worries, I knew he wasn't running 12 miles today. He crested the first hill a little ahead of me, stopped, bent over like he was going to puke or something and I just kept running uphill. See I am tough and I just keep going.
I had to wait briefly at a stoplight after a good, steep 1/2 mile climb, and then I got a bit of a downhill for about .1 mile before the next climb started. As long as I kept looking down just at the 2 feet of road in front of me I really didn't notice the uphill grade too much, and my cadence was perfect, so I just kept going.
Up the next hill, and then I got another brief downhill in preparation for the 1 mile hill. The 1-mile hill, which is the stretch of road between Clarendon Hills Road and Cass Avenue is a killer no matter when you run it (provided you charge it), and it's especially heinous when it comes 9 miles into a 12 mile run. Yesterday I ran up the fucker in about 8:20. Today would not be so fast! But, I managed 9:22 up it, and I was pretty happy with that. I wanted to bail and walk several times, but told myself no, today I am tough and will not give in, even though this is not a race.
After that, it's mostly flat for the last 2 miles home, but I always slow down on the mile after the 1 mile hill because I am trying to recover. That was my slowest mile of the day, 9:43! Crap, that is slow! But it is what it is, and I figured I'd pick it up on the last mile, and I did.
So 12 miles in 1:47, and my average HR was only 119, which is like Zone 2 (out of 5), or pretty damn easy. Not bad, and this made me feel like I should go and run an open 1/2 mary just to see what I can do actually racing the damn thing. It's totally cool to see improvements to your running in the back end of a long training season. Every fall as I back off somewhat on the training hours, I am surprised to see my running speed improve a little more since the prior year, but then I keep thinking maybe this is it, maybe I'm done getting faster. But I'm seeing some nice improvements to my running right now, so it looks like fall/winter will be another opportunity to see more improvements as long as I stay injury-free. Triathlon running is all about biking smart and running tough. It's easy to ride a bike fast, but it's not easy to ride a bike fast and THEN run at a good clip, but I feel pretty good about both sports right now. And I STILL don't consider myself a runner :) But hey, if I can do better at Goofy Challenge in 2007, that is really all I am looking for in the short term. And oh yeah, kicking butt at Miami Man would be a nice touch, too.
Now if I can just get through that ride on Saturday, this will go down as one helluva training week!
Wednesday, August 09, 2006
Another Fantastic Workout
But first, some pictures. That's me in the first photo, and my friend and 2007 Triple T teammate, Cindy in the second. Are we ripped or what? I am so motivated to train hard and improve with sheer hard work between now and next May, although I will take a small break after Miami Man in November.
Today I swam 2650 before I started work, and the swim went well. Then I did :30 of abs/core, and it was nice to do them again, since I skipped it last week. And the grand finale was another run workout with 5K intervals. I don't think I've talked about these, but I've been doing them for 5 weeks now, since I officially declared no more Ironman races in 2006. But my intention is to keep solid 1/2 Ironman fitness all around, and in actuality, I think I could reel off a decent Ironman if I really wanted to. But for right now, it's a lot more fun to become a bike monster (and I really think I'm on my way), and what the hell, perk up my running. I saw nice improvements in my running from last winter's run focus and Goofy Challenge, and I have a golden opportunity to build on that now when I am running a little less, but with a little more speed for a few months. Probably in mid-September I will pick up the run volume more, to be better prepared for Miami Man, and then do a build for Goofy Challenge '07.
Anyway, here's the workout:
WU: 10' Easy, 6 x Strides, 5' Steady with excellent form MS: 6', 8', 8', 6', 4' @ 5k pace with 1' Steady between each. CD; 10' Steady
This is week 5 of a number of variations on this theme. The first time I got the workout, the main set was 2/4/6/8/6/4/2, and I about died doing it. The next week (4 days before Racine 1/2 Ironman), the intervals were 4/6/10/6/4, and I was running 8:15-8:20 on the intervals. The following week was 4/6/10/6/4 again, and I smartly did the workout at a flat area, but it was 95 outside, and I wasn't too sure of my pace, but it probably was more like 8:25-8:30. Last week was 4/6/10/6/4 again, only I did it on an indoor track (BLESSED COOLNESS), and presto, I was running 8:00/mile!
For today's variation, it was "only" 80 outside, and I felt like I could handle doing the workout on my rolling hill route from home. I know where the mile marks are and I am also pretty familiar with 1/4 and 1/2 mile marks, so I should be able to calculate my approximate pace. I was pretty happy that I nailed 8:00/mile outside in the hills today! I am not saying it wasn't tough--there is this one mile that is just rollers going up and it sucks and it's part of a 5- and 10-mile race here every May (that I have never done but should sometime) that racers who do it absolutely hate because it is pretty damn hard. Well I did that entire mile in maybe 8:20, which included my 8' at 5K pace, and that was my slowest interval.
Not bad considering the workout I did yesterday and that it was my third workout of the day. I think eating pasta last night helped, and I am doing it again tonight since I need to run 1:45 in the morning tomorrow.
This is one workout where I am not smiling so much when I am doing the 5K intervals, but I sure smile when I'm finished! I love the intensity level that I am able to train at now, and each new challenge my coach throws at me is exciting, especially since I track my workouts so carefully and can see my progress in just a few weeks' time.
Maybe, just maybe, there's a sub-8:00/mile pace in me for a 5K in 2007. Wouldn't that just be the shits? Whatever, as long as I keep seeing improvements, I'm one happy camper.
Tuesday, August 08, 2006
What a Difference 20 Degrees Makes!
....and I suppose a lot of biking lately.
Today I did a brick workout, and I have to say it just felt totally awesome. Of course, it included my usual interval ride:
WU: 15' Easy, include 3-4 x 30" spinups. MS: 8 x 30/30's, then 3 x 8' (2') @ best effort (benchmark previous sessions), 5' Easy, then go into 85-90% for all but the last 5-10' of the ride. CD: 5' Easy
followed by a :30 brick run.
Last week I did the same bike workout, only the temperature was 100F. My NP's (Normalized Power) readings for the (3) 8' intervals were 175, 171 and 175. In addition to it being stinking hot, I think I wasn't quite recovered from a 106-mile ride 2 days' prior. At any rate, you just have to accept what you are able to put out on any given day.
Today when I did the workout, the temperature was only 80F, my most recent longest ride was 112 miles on Saturday on the IMWI course, I only rode 2:20 on Sunday, and yesterday was a relative rest day (I only swam 3,800 yards). Today's NP's for the (3) 8' intervals: 198, 205 and 197! HO-LEE-CRAP! I double-checked that my SRM calibration was good (I calibrated it before I started the ride and checked the value when I finished), and it was, so these are real numbers! I had thought I was on the upswing, FT-wise, since I'd been seeing numbers in the low- to mid-180's. I put in about 240 miles of biking last week, so it was really nice today to see a fitness pop, although today's boost should in theory be related to work I did about 2 weeks' prior. Whatever, I'll take it. I'm hopeful that after this mega-cycling phase that my FT will test out around 183-185. OK so that's only a 3-4.5% improvement, but it's significant. Not bad considering all the racing I just got done with.
My quads were screaming at me while I did the ride when I initially fired up the hard stuff. I mean they HURT. But it was a good pain, you know? Reminded me that I've been hitting it hard, and it's been a long time since my legs have actually HURT like that instead of just being fatigued. I must be doing something right :) I remember thinking dang my legs hurt, and pretty badly, but I have an objective for today and other than my legs I feel pretty damn good, so let's see what we can do today.
Since my run would be pretty flat, I really wasn't worried about how my quads would feel once I started running. Actually, I felt really, really good on the run. I just kept my stride short and quick, and was smiling the entire time. Heck, what's not to smile about when you only have to run for :30? As always, I didn't feel too fast when I started out (and I have to run up a bit of a hill right out my door), but stride felt good, I felt really light on my feet, and I was all tingly thinking about how much power I had just put out on the bike. Plus absolutely gorgeous weather. And yet, I was thinking that this wasn't a race, that I could go even faster! Of course I negative split the run, as is customary for me, and all I could think when I finished was DAMN AM I STRONG OR WHAT? I average 8:30/mile (which is a little slower than 5K pace for me).
See I put in 19.95 hours of training last week (why I couldn't manage another 3 minutes to get to an even 20 I will never know, except I will say that once I stopped biking on Sunday I was trashola for the day), I have a slightly swollen, rather itchy right inner thigh from a bee sting on Saturday (received while beginning the second ascent of Old Sauk Pass on the IMWI course), and I felt like I was struggling last week during the heat wave. But I pressed on, got the training done (even cutting out strength training and a little bit of biking to ensure I didn't totally fry myself), and look what I got for my efforts today?
Sometimes it's just about a great workout. I can't even count all the great to oustanding workouts I've completed over the years. Races are few and far between, and I've been blessed with a number of good to great ones there, too. It is all about relentless hard work and attention to detail, and a coach I believe in to ensure that I recover from my "crazy train" episodes, like the one I'm on now.
I will not be on my bike again until Saturday, when I will attempt to ride 180 miles in 13 hours (with lots of climbing). They will be timing us and there are cutoffs to continue on a certain distance. I will be on my road bike, sans SRM, sans bike computer. It's another opportunity for me to put my fitness to a test and keep myself motivated. I know what the right power feels like, and hopefully I can dial it in and keep myself rolling all day. I fully expect this ride to ring my bell--most likely it will be rung louder than an Ironman race. What fun!
I have to mention 2 of my friends here:
Enjoy the journey!
Today I did a brick workout, and I have to say it just felt totally awesome. Of course, it included my usual interval ride:
WU: 15' Easy, include 3-4 x 30" spinups. MS: 8 x 30/30's, then 3 x 8' (2') @ best effort (benchmark previous sessions), 5' Easy, then go into 85-90% for all but the last 5-10' of the ride. CD: 5' Easy
followed by a :30 brick run.
Last week I did the same bike workout, only the temperature was 100F. My NP's (Normalized Power) readings for the (3) 8' intervals were 175, 171 and 175. In addition to it being stinking hot, I think I wasn't quite recovered from a 106-mile ride 2 days' prior. At any rate, you just have to accept what you are able to put out on any given day.
Today when I did the workout, the temperature was only 80F, my most recent longest ride was 112 miles on Saturday on the IMWI course, I only rode 2:20 on Sunday, and yesterday was a relative rest day (I only swam 3,800 yards). Today's NP's for the (3) 8' intervals: 198, 205 and 197! HO-LEE-CRAP! I double-checked that my SRM calibration was good (I calibrated it before I started the ride and checked the value when I finished), and it was, so these are real numbers! I had thought I was on the upswing, FT-wise, since I'd been seeing numbers in the low- to mid-180's. I put in about 240 miles of biking last week, so it was really nice today to see a fitness pop, although today's boost should in theory be related to work I did about 2 weeks' prior. Whatever, I'll take it. I'm hopeful that after this mega-cycling phase that my FT will test out around 183-185. OK so that's only a 3-4.5% improvement, but it's significant. Not bad considering all the racing I just got done with.
My quads were screaming at me while I did the ride when I initially fired up the hard stuff. I mean they HURT. But it was a good pain, you know? Reminded me that I've been hitting it hard, and it's been a long time since my legs have actually HURT like that instead of just being fatigued. I must be doing something right :) I remember thinking dang my legs hurt, and pretty badly, but I have an objective for today and other than my legs I feel pretty damn good, so let's see what we can do today.
Since my run would be pretty flat, I really wasn't worried about how my quads would feel once I started running. Actually, I felt really, really good on the run. I just kept my stride short and quick, and was smiling the entire time. Heck, what's not to smile about when you only have to run for :30? As always, I didn't feel too fast when I started out (and I have to run up a bit of a hill right out my door), but stride felt good, I felt really light on my feet, and I was all tingly thinking about how much power I had just put out on the bike. Plus absolutely gorgeous weather. And yet, I was thinking that this wasn't a race, that I could go even faster! Of course I negative split the run, as is customary for me, and all I could think when I finished was DAMN AM I STRONG OR WHAT? I average 8:30/mile (which is a little slower than 5K pace for me).
See I put in 19.95 hours of training last week (why I couldn't manage another 3 minutes to get to an even 20 I will never know, except I will say that once I stopped biking on Sunday I was trashola for the day), I have a slightly swollen, rather itchy right inner thigh from a bee sting on Saturday (received while beginning the second ascent of Old Sauk Pass on the IMWI course), and I felt like I was struggling last week during the heat wave. But I pressed on, got the training done (even cutting out strength training and a little bit of biking to ensure I didn't totally fry myself), and look what I got for my efforts today?
Sometimes it's just about a great workout. I can't even count all the great to oustanding workouts I've completed over the years. Races are few and far between, and I've been blessed with a number of good to great ones there, too. It is all about relentless hard work and attention to detail, and a coach I believe in to ensure that I recover from my "crazy train" episodes, like the one I'm on now.
I will not be on my bike again until Saturday, when I will attempt to ride 180 miles in 13 hours (with lots of climbing). They will be timing us and there are cutoffs to continue on a certain distance. I will be on my road bike, sans SRM, sans bike computer. It's another opportunity for me to put my fitness to a test and keep myself motivated. I know what the right power feels like, and hopefully I can dial it in and keep myself rolling all day. I fully expect this ride to ring my bell--most likely it will be rung louder than an Ironman race. What fun!
I have to mention 2 of my friends here:
- Cindy ROCKS. She did 5:51 at Steelhead. She is such a sandbagger. We are going to make one helluva team at Triple T next year. I am surely motivated to keep training hard. Everything I am doing now is money in the bank towards that race.
- Pattie also ROCKS. We rode the IMWI course together on Saturday, and she looked fresh and strong all day. And then she goes home to 2 young daughters! She is going to do really well at IMWI.
Enjoy the journey!
Wednesday, August 02, 2006
This Stuff Makes me Feel So GOOD!
I am not bragging here, but today was a bit special, in that I received 3 unsolicited compliments, 1 from a complete stranger. As I keep saying, I'm enjoying the training--I absolutely love it!
- Older gentleman at the pool--last Friday he brought his granddaughter (I'm old enough to be her grandma) to the pool, and made a point to introduce her to me. Apparently, he had told her all about my exploits (he calls me "Marathon Woman"). I said hello to the young lady, and told her to swim strong and fast. Today, her grandfather (whose real name I still do not know), tells me she was so impressed by me. I didn't do anything! I was just there doing my thing. He told me she was so awed by the shape that I am in. I just smiled and bowed my head and said, "Thanks." And then I told him to tell her I could be her grandma! I have made a promise to bring some of my race swim caps for him to give to her.
- Young guy (hottie) at the pool--he is a good swimmer (Shawn), but doesn't swim the long sets like I do. About a week ago, I noticed he had dropped a little weight (he was already a hottie, now he looks even better). Today as he got on deck, he made a comment to me about my nice tan, to which I replied in a smart-assed sort of way, "Yeah, ya know, I gotta work on my tan!" Later on when I was taking a brief rest, we chatted a bit, and I told him I had been out in the sun for a long while on Sunday biking over 100 miles and he asked what I was training for. I said, "Nothing, really. I just like riding my bike." He told me I'm in phenomenal shape and it really shows. One of these days I will tell him he's a hottie himself. I am sure he will blush. Heck, I wouldn't mind doing the wild thang with him!
- So I'm running home and it's like 98 today. I'm going by some utility truck and the guy is doing something by the back end. He sees me and I can tell he's staring a little bit, and I see him give me a thumbs up, so I turn off the tunes and he says, "It's worth it. You look great!" He had to know that it was difficult to run in the heat, and wow, that was just the boost I needed to push on towards home. Now this man wasn't exactly in great shape, but still he could appreciate that the way I look is related to the exercise and that I was getting it done even in adverse conditions.
- This was yesterday, but I'll still mention it--I was on my usual circle doing my bike intervals and a guy yells "excuse me?" just as I crested this short but steep hill. I'm a little out of breath, but it was so hot (100+) that I figured, well, I'm always riding here, I should be social and talk to this man, as he probably wonders what the heck I'm doing out here. So the man, Rich, asks if I'm training for anything, and we talked about that and he told me where I could go ride a figure 8 loop that had some hills, and I thanked him, but then we talked about riding with power and how it didn't really matter whether I rode hills so much or not, and we just had a nice conversation. He rides, too, but not as much as I do, and I told him about some rides, and said maybe I'd see him out there. Maybe I'll just see him next week when I'm doing intervals again!
I like thinking I'm an ambassador for not just triathlon, but for each of the sports I do. I like knowing that I usually look pretty happy while I'm doing them (even though I'm usually working hard), and I'm more than happy to wave at complete strangers, and when I'm not too pressed for time (meaning I'm not in a hurry to get back home and get to work which is all that will stop me from stopping), I am happy to chat, answer questions of the curious, offer advice if it's requested, and just show people how good this stuff makes me feel. I like thinking there are a bunch of people in cars who have seen me many, many times on the streets near where I live and wonder, "who is that woman who is always running or biking, and why does she always look so happy?" It's me!
July Training Totals!
Weights: 4.56 hours
Swim: 15.49 hours, 45,115 yards, 25 miles
Bike: 33.64 hours, approx. 613 miles
Run: 21.82 hours, approx. 142 miles
Total Hours: 75.51 (which is average of 17 hours per week; the month had 4 weeks and 3 days)
Total Miles: 780 (includes 1 sprint and 1 Half Ironman race)
Someone on an email list wanted to know why I was swimming so much--was I training for some really long distance swim race? She should have asked the obvious question, "Why am I training so much?" I told her that I swim a lot because it helps me recover from the other stuff and also because I am not that good at it.
As long as I am feeling good, I am thoroughly enjoying training right now. Even though it's stinking hot. On Monday, I started my run when it reached 99. Yesterday, I started my ride when it reached 100. Today, I'm going to run, but it's "only" 95. The heat wave is supposed to break tonight. THANK GOODNESS! Even though I'm heat acclimated, I do notice that other than my training, I am pretty lethargic, and do not want to be outdoors at all. On the flip side, though, I have a fantastic tan, care of all those running and biking hours outdoors!
Swim: 15.49 hours, 45,115 yards, 25 miles
Bike: 33.64 hours, approx. 613 miles
Run: 21.82 hours, approx. 142 miles
Total Hours: 75.51 (which is average of 17 hours per week; the month had 4 weeks and 3 days)
Total Miles: 780 (includes 1 sprint and 1 Half Ironman race)
Someone on an email list wanted to know why I was swimming so much--was I training for some really long distance swim race? She should have asked the obvious question, "Why am I training so much?" I told her that I swim a lot because it helps me recover from the other stuff and also because I am not that good at it.
As long as I am feeling good, I am thoroughly enjoying training right now. Even though it's stinking hot. On Monday, I started my run when it reached 99. Yesterday, I started my ride when it reached 100. Today, I'm going to run, but it's "only" 95. The heat wave is supposed to break tonight. THANK GOODNESS! Even though I'm heat acclimated, I do notice that other than my training, I am pretty lethargic, and do not want to be outdoors at all. On the flip side, though, I have a fantastic tan, care of all those running and biking hours outdoors!
Monday, July 31, 2006
Weekly Workout Totals 07/24/2006-07/30/2006: Rolling, Rolling, Rolling
First, some pictures. The first is of me and my Dad before the sprint race in Schaumburg 3 weeks ago. I guess I look just like him! It was awesome to me to have him there. The second picture is of me and a guy named Les that I met some years ago, and who I run into occasionally at races. He's the one who asked me why I wear socks in a sprint!
On Saturday, since I only had to run 1:30, I went out with my Dad for lunch and an early movie. We at at the Cheesecake Factory. Neither of us could eat more than 1/2 of our lunch--I finished mine later that day as dinner. We went to see Pirates of the Caribbean. I think this was the first movie I had been to in 2 years! The movie was OK, but a little long in the tooth in the middle. Still, it was enjoyable, and it was nice to spend some time with Dad. He had taken the above pictures with a disposable camera and gave me prints.
I'm not going to report the training details for last week--15.53 hours total, not bad for a comeback week after a 1/2 Ironman. I'm pretty tired today, as I rode 106 miles and ran about 3 yesterday.
A couple of items of note:
- I will be officiating at Ironman Wisconsin 2006 on the bike course! I will be on the back of a motorcycle driven by my coach. It should be fun, and the experience will round out my roster of roles played in an Ironman: athlete, spectator, volunteer, official.
- While riding yesterday, I had the honor of meeting Bob McKeague, currently the record holder as oldest Ironman Hawaii finisher in 16:21:55, as of last year at the age of 80. My dad is 80 and very fit for his age, but I don't see him doing an Ironman! Bob is such a gentleman! We chatted for a bit, he estimated the cost of my bike, and I told him of my plans to get in a lot of cycling in August. He asked me what I was trying to prove. I said nothing, just trying to become a better cyclist. I would be tickled to be 1/2 as active as Bob when I reach the age of 80!
- 100 miles is still a long way to ride a bike (it's a long way to drive a car, too). It is also a great way to get to know someone, even better when you can take turns pulling with them.
- I'll be riding the Ironman Wisconsin course this Saturday, starting around 8AM. Usually by this time I have been on that course 3-4 times, but this is my first time in 2006. I get to "show" the course to Pattie, who will be doing the race (just the swim and bike; she has an injury that has stopped her from running) this fall. The heat wave is supposed to break on Wednesday, so hopefully it will "only" be in the 80's on Saturday. I am sure I will see other people I know out there. Everyone ride safe!
- I am still enjoying training hard but not training for an Ironman!
Friday, July 28, 2006
Keep it Coming and Skinny Rant
I guess I should change the title of my blog again. Turns out I am not slacking at all--I am just not formally training for an Ironman. But I like knowing that if I wanted to do one in 3 weeks, I could show up and do it! That is a little scary, but I guess why I am generally very calm. I may not be fast, but I know that I am very fit, and I intend to stay that way for at least a few more years.
I have been so sleepy this week, I mean just needing to sleep a lot. I am getting better about recovery time. I don't need but a few days of nothing or almost nothing and then I can pretty much return to the state of training I had been sustaining. I ran on Wednesday, and my legs felt like total crap, but getting a massage that evening must have flushed all the remaining race toxins out of my legs because I felt just fine yesterday morning.
When I started my bike workout yesterday, I was wondering if I could cut it--if I could hit FT watts after a pretty hard effort last Sunday. I lengthened my warmup a bit, which I think was a good idea, and then when it was time to turn it on, oh yeah baby, I had the watts. Empirically, I think my FT is up about 5 watts; at least it's good enough to make me work harder every session. I only did 3x8' (2') at FT, but I really worked it for those 8' intervals--189, 192 and 189 normalized watts (my most recently tested FT value was 177, but these are short intervals, but still I think my number is up). And then follow that by 7X30/30's (30 seconds at VO2Max pace; 30 seconds easy), and then finish up at HIM watts. Can you say calorie burn?
Yet my legs felt pretty good after all that yesterday. Today I swam, and the main set was 40x50 (10"), alternating hard 50 with easy 50. I tell you that is a lung-buster workout. You think you are getting rest on the easy ones, but as you keep adding them up, you have to work harder on the fast ones. What fun!
I was on the fence about doing any weights this week (and I'm undecided to what level I want to keep them up from here on out), but thought that doing some would help get me out of the funk that I'm in, and besides I consider strength training important as I move some muscles in planes that don't normally get used in the triathlon sports. So I did about an hour.
Then I had to run. Today's workout was: WU: 10' Easy, 6 x Strides, 5' Steady with excellent form MS: 4', 6', 10', 6', 4' @ 5k pace with 1' Steady between each. CD; 10' Steady. Oh great I get to run a 5K plus today! I was uncertain whether my legs would be up to this workout, but as always, I cranked it out, even though it was about 95.
Tomorrow I "only" have to run 1:30 and then Sunday I'm riding 100 miles and running :30 off the bike. A relatively easy week, but here comes the pain starting next week: I will be biking about 250 miles a week for the next 4-5 weeks. My self-imposed BIG FUCKING BIKING MONTH!
Included in there are a 300K and 200K ride. I suspect my running will take a back seat, but what the heck, I've been doing a lot of running this year. After that, a cheesy HIM and then a build for my last A race of the year--Miami Man, and then a short rest and train for Goofy Challenge.
OK, I said I was going to rant. I read on another blog a rant AGAINST skinny people. I guess I fall into that category now. But I was not always skinny, and I don't consider myself fast, well maybe as a cyclist I am now, but that has been due to extremely hard work. It has taken me years to change my body composition to where it is today, and that has also been hard work. It has involved becoming aware of nutrition and what I am putting in, what I am burning, and how they affect one another. I have made it my business to understand how my body uses energy. Along the way, I learned that if I eat pasta, I will tend to eat too much of it, and so I avoid it now. I have learned to be OK with being hungry, especially while I am training (you can't take in a lot of calories and do a hard workout--it just doesn't mix). I have done strength training consistently for 15 years, and I have trained hard and consistently in triathlon for 6 years running. So if anyone wants to call me naturally skinny and say whatever "speed" I have is because of what I weigh, I have 2 words for you.
Now in terms of my views on fat people doing triathlon (or any sport, for that matter): first, if you are fat, you know it. You don't need me to tell you that. And you don't need me to make you feel bad about it. You are perfectly capable of doing that all by your lonesome. And you also know that every extra pound you carry around is slowing you down. And that if you think that if you just train harder you will get faster, all the while you are shooting yourself in the foot if you are carrying around extra weight. So it is YOUR business to decide how much it means to you and your experience in the sport to make the sacrifices necessary to drop the weight to let your body absorb the training better and get faster, not just because you lost weight, but because all your metabolic processes (of which training is a huge constituent) will improve.
In my case, the motivation to drop weight was related to my desire to manage hard training and to lessen the impact on my one crappy knee (ACL free for 22 years now!), and then I followed that up with a couple of herniated disks, and the writing was on the wall, my friends--be small, or stop doing this sport, or suffer and accelerate damage to my knees and back! So I have some physical limitations working against me, but I never use those as reasons why my performance is not where I'd like it to be. "Oh, my race was off today because I have a herniated disk." To me it is no different if a person complains that they are not as fast as they could be because they have a few extra pounds. Shut up about it. Nobody wants to hear me complaining about my age-related disk degeneration and I don't want to hear about how you just can't seem to lose weight. Neither of us has the right to use those things as a basis for dissatisfaction in our performances. We are all doing what we can with what we've got. I've chosen to change what I was given in certain areas, and anyone can if they really want to.
I take offense at those with excess weight who feel they are being unduly criticized or punished or whatever. You are the way you are because of how you eat, and that is that. It is under your control to do something about it, and just as I cannot use my own limitations as excuses for my performance, neither should a person use their weight as an excuse for anything. Figure yourself out. Are you depressed? Are you afraid to see what you might do with your body? Are you afraid that if you drop weight and you are still slow then you will have considered your efforts wasted? I would never tell someone to drop weight strictly for vanity or to see how fast they could get. There is only one right reason to lose weight--health. Admittedly, I could weigh more than I do now and still be healthy, and I am happy that I have that "play" which will come in handy down the road, I'm sure. But for now, given the level that I enjoy training at, it is better for me to be on the light side--better to allow me to train at a high level, to recover from it, to put less stress on my digestive tract, and hopefully minimize further cartilage deterioration. And oh yeah, it can help somewhat with speed.
I am at a disadvantage in the pool, though--I have little fat for "natural" flotation, so I have to work extra hard to keep a good body position. And I'm short. Taller/fatter people naturally will swim faster than me. So should I start belittling tall people or ask for a race division for short Croatians? This is why I do not believe in Clyde/Athena race divisions. Hell we could make up a million other handicaps that people have, and one's size should not be considered a handicap PERIOD. Sure there are certain body types that are better suited for certain sports. If you don't like how your body type performs in triathlon, pick another sport. The Olympics don't give special medals to people who are doing sports with a less-than-optimal body type for that sport--I can see it now: "Gold medal in the sport triple jump for people who have no business even trying because they are too short." There are plenty of sports out there to choose from, and some that even favor a heavier physique. I have the photography book, "Athlete," and I find it interesting to see the different body types among the different sports. There are good reasons you don't see skinny people doing powerlifting and beefy people excelling at marathon running.
When I see someone who is overweight working out or in a race, I automatically assume that they are seeking health, and that they are probably trying to lose some of the weight. That is not always true, but I know it's true much of the time. I hope everyone doing sport is on a path to excellent health. But there are a few amongst the heavier set crowd that want special consideration or acceptance for their weight or they claim to have "given up" on their quest to slim down. I don't buy into that. Sometimes I think there can be a fear there that "what if I slim down and I still am not that fast?" Welcome to my world! Do it to be healthy, and if what you have been doing is not working, work harder at it. It will come. Unless you have a true metabolic disorder, well, you are exactly what you eat. Some bodies just handle it differently, and it can take work to find out how to cure a seemingly stubborn metabolism. Been there, done that!
I have to be happy with my triathlon performance given the height I was born with, but I can and will continue to manipulate the variables that I can change--my training, body composition and nutrition. I'm OK with how far I've come, and I will never have an excuse for my performance that is related to my weight, because I have taken that out of the mix.
Now I need to go eat some steak and have a beer!
I have been so sleepy this week, I mean just needing to sleep a lot. I am getting better about recovery time. I don't need but a few days of nothing or almost nothing and then I can pretty much return to the state of training I had been sustaining. I ran on Wednesday, and my legs felt like total crap, but getting a massage that evening must have flushed all the remaining race toxins out of my legs because I felt just fine yesterday morning.
When I started my bike workout yesterday, I was wondering if I could cut it--if I could hit FT watts after a pretty hard effort last Sunday. I lengthened my warmup a bit, which I think was a good idea, and then when it was time to turn it on, oh yeah baby, I had the watts. Empirically, I think my FT is up about 5 watts; at least it's good enough to make me work harder every session. I only did 3x8' (2') at FT, but I really worked it for those 8' intervals--189, 192 and 189 normalized watts (my most recently tested FT value was 177, but these are short intervals, but still I think my number is up). And then follow that by 7X30/30's (30 seconds at VO2Max pace; 30 seconds easy), and then finish up at HIM watts. Can you say calorie burn?
Yet my legs felt pretty good after all that yesterday. Today I swam, and the main set was 40x50 (10"), alternating hard 50 with easy 50. I tell you that is a lung-buster workout. You think you are getting rest on the easy ones, but as you keep adding them up, you have to work harder on the fast ones. What fun!
I was on the fence about doing any weights this week (and I'm undecided to what level I want to keep them up from here on out), but thought that doing some would help get me out of the funk that I'm in, and besides I consider strength training important as I move some muscles in planes that don't normally get used in the triathlon sports. So I did about an hour.
Then I had to run. Today's workout was: WU: 10' Easy, 6 x Strides, 5' Steady with excellent form MS: 4', 6', 10', 6', 4' @ 5k pace with 1' Steady between each. CD; 10' Steady. Oh great I get to run a 5K plus today! I was uncertain whether my legs would be up to this workout, but as always, I cranked it out, even though it was about 95.
Tomorrow I "only" have to run 1:30 and then Sunday I'm riding 100 miles and running :30 off the bike. A relatively easy week, but here comes the pain starting next week: I will be biking about 250 miles a week for the next 4-5 weeks. My self-imposed BIG FUCKING BIKING MONTH!
Included in there are a 300K and 200K ride. I suspect my running will take a back seat, but what the heck, I've been doing a lot of running this year. After that, a cheesy HIM and then a build for my last A race of the year--Miami Man, and then a short rest and train for Goofy Challenge.
OK, I said I was going to rant. I read on another blog a rant AGAINST skinny people. I guess I fall into that category now. But I was not always skinny, and I don't consider myself fast, well maybe as a cyclist I am now, but that has been due to extremely hard work. It has taken me years to change my body composition to where it is today, and that has also been hard work. It has involved becoming aware of nutrition and what I am putting in, what I am burning, and how they affect one another. I have made it my business to understand how my body uses energy. Along the way, I learned that if I eat pasta, I will tend to eat too much of it, and so I avoid it now. I have learned to be OK with being hungry, especially while I am training (you can't take in a lot of calories and do a hard workout--it just doesn't mix). I have done strength training consistently for 15 years, and I have trained hard and consistently in triathlon for 6 years running. So if anyone wants to call me naturally skinny and say whatever "speed" I have is because of what I weigh, I have 2 words for you.
Now in terms of my views on fat people doing triathlon (or any sport, for that matter): first, if you are fat, you know it. You don't need me to tell you that. And you don't need me to make you feel bad about it. You are perfectly capable of doing that all by your lonesome. And you also know that every extra pound you carry around is slowing you down. And that if you think that if you just train harder you will get faster, all the while you are shooting yourself in the foot if you are carrying around extra weight. So it is YOUR business to decide how much it means to you and your experience in the sport to make the sacrifices necessary to drop the weight to let your body absorb the training better and get faster, not just because you lost weight, but because all your metabolic processes (of which training is a huge constituent) will improve.
In my case, the motivation to drop weight was related to my desire to manage hard training and to lessen the impact on my one crappy knee (ACL free for 22 years now!), and then I followed that up with a couple of herniated disks, and the writing was on the wall, my friends--be small, or stop doing this sport, or suffer and accelerate damage to my knees and back! So I have some physical limitations working against me, but I never use those as reasons why my performance is not where I'd like it to be. "Oh, my race was off today because I have a herniated disk." To me it is no different if a person complains that they are not as fast as they could be because they have a few extra pounds. Shut up about it. Nobody wants to hear me complaining about my age-related disk degeneration and I don't want to hear about how you just can't seem to lose weight. Neither of us has the right to use those things as a basis for dissatisfaction in our performances. We are all doing what we can with what we've got. I've chosen to change what I was given in certain areas, and anyone can if they really want to.
I take offense at those with excess weight who feel they are being unduly criticized or punished or whatever. You are the way you are because of how you eat, and that is that. It is under your control to do something about it, and just as I cannot use my own limitations as excuses for my performance, neither should a person use their weight as an excuse for anything. Figure yourself out. Are you depressed? Are you afraid to see what you might do with your body? Are you afraid that if you drop weight and you are still slow then you will have considered your efforts wasted? I would never tell someone to drop weight strictly for vanity or to see how fast they could get. There is only one right reason to lose weight--health. Admittedly, I could weigh more than I do now and still be healthy, and I am happy that I have that "play" which will come in handy down the road, I'm sure. But for now, given the level that I enjoy training at, it is better for me to be on the light side--better to allow me to train at a high level, to recover from it, to put less stress on my digestive tract, and hopefully minimize further cartilage deterioration. And oh yeah, it can help somewhat with speed.
I am at a disadvantage in the pool, though--I have little fat for "natural" flotation, so I have to work extra hard to keep a good body position. And I'm short. Taller/fatter people naturally will swim faster than me. So should I start belittling tall people or ask for a race division for short Croatians? This is why I do not believe in Clyde/Athena race divisions. Hell we could make up a million other handicaps that people have, and one's size should not be considered a handicap PERIOD. Sure there are certain body types that are better suited for certain sports. If you don't like how your body type performs in triathlon, pick another sport. The Olympics don't give special medals to people who are doing sports with a less-than-optimal body type for that sport--I can see it now: "Gold medal in the sport triple jump for people who have no business even trying because they are too short." There are plenty of sports out there to choose from, and some that even favor a heavier physique. I have the photography book, "Athlete," and I find it interesting to see the different body types among the different sports. There are good reasons you don't see skinny people doing powerlifting and beefy people excelling at marathon running.
When I see someone who is overweight working out or in a race, I automatically assume that they are seeking health, and that they are probably trying to lose some of the weight. That is not always true, but I know it's true much of the time. I hope everyone doing sport is on a path to excellent health. But there are a few amongst the heavier set crowd that want special consideration or acceptance for their weight or they claim to have "given up" on their quest to slim down. I don't buy into that. Sometimes I think there can be a fear there that "what if I slim down and I still am not that fast?" Welcome to my world! Do it to be healthy, and if what you have been doing is not working, work harder at it. It will come. Unless you have a true metabolic disorder, well, you are exactly what you eat. Some bodies just handle it differently, and it can take work to find out how to cure a seemingly stubborn metabolism. Been there, done that!
I have to be happy with my triathlon performance given the height I was born with, but I can and will continue to manipulate the variables that I can change--my training, body composition and nutrition. I'm OK with how far I've come, and I will never have an excuse for my performance that is related to my weight, because I have taken that out of the mix.
Now I need to go eat some steak and have a beer!
Wednesday, July 26, 2006
Do You Ever Have These Thoughts?
Just some ramblings in a recovery period...
- I suck.
- I REALLY suck.
- Why do I keep doing this if I suck so much?
- Well, some people actually suck more than I do. They seem to be OK with it, so why aren't I?
- I wonder how many people who know me are laughing at me behind my back thinking, "she has a big ego for someone who sucks so much."
- Rest feels good. Maybe I'll just stop working out.
- It doesn't even phase me anymore to sign up for an Ironman race. No sense of wonder, no fear, no nothing. Been there, done that. What's up with that?
- Sometimes I think I've learned to dig deeper, and then I think I haven't. Tough to say.
- When I'm on, I feel like I'm on top of the world. When I'm not, I feel like shit.
- I wish I had started these sports when I was much younger. I wonder how good I would be now? Coulda, woulda, shoulda. I didn't know any better. I will say that I totally enjoyed smoking, drinking and partying heavily, and the drugs weren't too bad, either. I think a lot of triathletes (myself included!) would continue in those ways if they didn't think it was wiser to be "responsible."
- I think it was silly to think I could qualify for Kona. I'm not sure I want to try again or that I even have the ability to get there, but then if I don't, what's the point? I think that's what keeps me coming back, is that I'm looking for "the point." It's all about the journey and not the destination, right?
- There's no getting around it. I have to keep working hard if I want to improve.
- I wish I had the time to spend doing a LOT more swim technique work. I swim OK in a pool, and I seem to swim well in "normal" lakes, but very choppy lakes or oceans, I suck.
- I'm a pretty good cyclist. Maybe I should just focus on that.
- Occasionally I think I'm an OK runner, and wonder if there will ever be a point that magically I am able to run a lot faster. I seriously doubt it.
- Oh yeah I guess one of the reasons I do this is for my health. My physical health seems pretty good; my mental health dubious.
- Racing is a crap shoot. Some days you get lucky and it all comes together. Other days not so much.
- Sometimes I wish I trained less, but then I remember how little I need to eat if I'm not working out a lot. Am I doing this for vanity?
- At least I am not injured, KNOCK WOOD! If I've learned one thing in the past 6 years, it's that injury sucks more than anything else. I suppose there's some reward in being able to say I trained a lot, raced a lot, and was not injured (for the last 1.5 years!).
- I really love steak, onions, tomatoes and beer. I could live on just that!
- Sometimes I think I like to burn calories more than I like to take them in. I really don't like having to eat or drink when I'm training or racing. Maybe I am turning into a camel or a vampire.
- String theory--yep, I'm made up of a bunch of vibrating strings. Now if they could just learn to play a decent melody, I'd be all set!
- I miss my mom.
- The only thing that sucks about being my age is being single. Men just do not automatically think that an almost 50-YO woman is worth getting to know. But when I was getting body marked on Sunday, the guy asked my age, and I told him 49. He thought he heard 41, and said, "41?" I said, "Nope, FOR-TY NINE." Some young girl said, "I bet you wish you were 41." To which I said, "Hell no." See, that is what a lot of people think about being this age. That you've somehow turned into a ball of ugly mush. I'm fighting it tooth and nail.
- I love sleeping.
- I love my body, even though it doesn't always perform the way I'd like it to.
- I guess I'll go run now. Maybe something else will come to me.
Monday, July 24, 2006
Weekly Totals 07/17/2006-07/23/2006 and Spirit of Racine ½ Ironman Race Report
First, the race report.
Did I taper? No.
Did I suffer? Not really. My definition of suffering has changed dramatically since Brazil.
Am I happy with how I raced? I’m OK with it, considering lack of taper.
I had a glimpse that my biking legs were back on Thursday. My watts were up, and it felt easy to generate them. So I figured on a decent bike split in the race. How about my run legs? I have been nailing some rather difficult workouts, but again, I’m not sure what I did Wednesday was appropriate for a taper workout:
WU: 10' Easy, 6 x Strides, 5' Steady with excellent form MS: 4', 6', 10', 6', 4' @ 5k pace with 1' Steady between each. CD; 10' Steady
Do that workout sometime. It will kick your ass and take names!
What about my swimming? I suck. Well, I suck in certain open water venues. In normal lakes I am fine.
So how did the race play out?
The weather was absolutely beautiful. Mid-70’s, perhaps low 80’s, it was hard to tell. Lake Michigan looked fairly calm, but as I am learning, looks can be deceiving. Swimming straight out against the waves, I just couldn’t get it together, so I did a lot of breaststroke. But once we turned to swim parallel to shore, I was fine, and passed a bunch of people. So I probably lost 5’ due to my inability to swim through the first set of waves. But the water temperature was perfect, about 68. I did swallow a little bit of it, but mostly I think I got a pretty good nose enema. I took my wetsuit off in the water, and took too long doing it. Oh well, this wasn’t an “A” race for me.
There’s a long run through the sand back to transition, and you really feel it in your calves. Part of you says, “RUN RUN RUN” because you are in a race, and other part says, “But I just can’t go that fast.” I’m pretty good at transition runs, and I don’t know where they started and stopped the timing, but I just kept going and got to my bike, got my stuff on and away I went.
I committed to my coach’s ½ Ironman wattage guidance for this ride, which meant for the first ½ hour I was to ride easy. As it turns out, I didn’t ride easy enough, but still I held back big time. Which really sucked as we sort of had a tailwind out of town and it was nice and cool. Oh, well, there will be plenty of time to ride fast. I didn’t drink anything until I was 10’ into the ride, either, which is always a good plan to let your stomach settle as you get back to using your legs.
After 30’, I was able to dial up the watts. There were plenty of riders around, so it was very motivating to keep up a good pace. There were numerous draft packs of men. Every time one would go by, I couldn’t help it but I would curse a blue streak at them. F’ing cheaters! I am sure none of these guys was going to win the entire race today, so I really don’t understand why they blatantly cheat. But there was one point where 2 guys went by me, and it was clear they were working together, and a draft marshall came up right behind them and I saw that numbers were being written down. So some justice was served! As the course was quite congested, I knew it was impossible to catch all the drafters, but at least a few of them hopefully learned a lesson.
I definitely felt like I was working on the bike, even with the good conditions. We did have some wind, but I’m not sure how much there was. I just pushed and pushed and periodically looked at the power meter to be sure I was in the right range. It looked good. When I got to transition, I saw the final number, 2:46. Not bad. THAT was a PR for a ½ Ironman, but then again, everyone was riding fast. Turns out my bike split was #2 in my age group.
And now, the run. I didn’t feel bad when I left T2, and felt like I had a decent pace going, but my legs felt heavy. Not “I rode the bike too fast” heavy, but “maybe I’ve been training a lot and my run legs really aren’t recovered from Ironman Brazil heavy.” Considering I had just witnessed the return of my bike legs on Thursday, it seemed reasonable to me that my running legs weren’t quite back. That’s OK. I didn’t walk except a little at aid stations, and I just kept continuously looping some song in my head and kept going. I didn’t really feel bad (except for the rock in my left shoe, but no way I was going to stop and take it out), I wasn’t suffering, I just didn’t have much “oomph” to my legs. There were a number of racers who recognized me and would call out my name before I saw them. I must have a distinctive physique. I joked to one guy I ran with for a few miles that they must recognize my butt! For the most part, I had a smile on my face the entire run.
I ended up 5th in my age group out of 18, at 5:48. There were some really fast ladies on the day! So no podium slot. That’s OK. It was a good workout, my 3rd triathlon in 6 weeks (or should I say 4th in 8 weeks?) on top of some serious training, so I really can’t complain. I see some younger athletes doing this sort of stuff and they are able to bang out good performances while racing frequently, but it’s just not in these old bones. Still, I am very fortunate to be healthy and able enough to do this stuff. I like knowing that I can show up at a ½ Ironman on no taper and put in my 2nd fastest time at the age of 49. I am not sure whether I can get faster at this point or how long I will keep this up. I grumble at every race, “Why do I keep doing this????”
My legs were quite sore when I finished the race and the entire way driving home (about 1.5 hours). I was rolling around in my head what I wanted to eat, and I was going to go home first and make the disaster area in my house after unloading my car, but I was going to pass up a restaurant I like very much on the way home, and I figured I had better go eat before going home. After the race, they had run out of the (probably bad) pasta and all that was left was potato chips, bananas and pretzels. I had a handful of chips, drank my Endurox R4 and hit the road rather than wait for bad food to show up.
I stopped at Country House with my blood sugar just about to plummet. My waitress could tell I was hungry probably from the wild eyes I had. She was smart and asked if I was ready to order right away, and I was. A big, tall Weiss beer, an ostrich burger medium rare with Cheddar cheese, and onion rings. The beer arrived pretty quickly, and that got some carbs down me (after I drank a full glass of water, of course). When the food arrived, I lovingly salted the hell out of the onion rings, made a nice pool of ketchup on the plate for them, put some ketchup and tomatoes on the burger, topped it off and cut if in half. That first bite of burger was nirvana! I absolutely love tomatoes or anything to do with tomatoes. Tomatoes and ketchup is like heaven to me! I took my time eating, as despite my appetite, I have a rather small stomach. In fact, a table next to me arrived after me, got their order and finished it before I was done eating! I removed the breading from most of the onion rings and just dipped them into the ketchup. I also LOVE onions. Not raw—but sautéed or grilled I can eat piles of them. Since I figured I wasn’t going to want to cook later on or eat another entire meal, I got 2 slices of lemon merinque pie to go for later. I polished them off about 2 hours after I got home. Not your best pie, but it hit the spot anyway.
I slept fitfully, as my core temperature remained high from the race, and my legs were sore. Today I feel like I am coming around and may go for a swim later just to loosen up my legs a bit.
Oh, and I just registered for Ironman Lake Placid 2007. For my occupation, I listed, “Idiot.”
Here’s what happened last week:
Weekly Totals 07/17/2006-07/23/2006
Swim: 11600 yards (6.58 miles) in 4.02 hours; 26% of weekly workout time; approx. 1455 calories burned
Bike: Approx. 112 miles in 5.9 hours; 39% of weekly workout time; approx. 3025 calories burned
Run: Approx. 30.63 miles in 4.8 hours; 32% of weekly workout time; approx. 2626 calories burned
Strength: 0.47 hours; 3% of weekly workout time; approx. 118 calories burned
All Sports: Approx. 149.21 miles in 15.19 hours; approx. 7224 calories burned
Sleep: 9.11 hours avg./night
Stretching: 1.57 hours
Season Totals 09/12/2005-07/23/2006
Swim: 379785 yards (215.54 miles) in 133.67 hours
Bike: Approx. 4166.69 miles in 238.6 hours
Run: Approx. 1266.04 miles in 199.09 hours
Strength: 63.77 hours
All Sports: Approx. 5648.27 miles in 635.13 hours; approx. 282521 calories burned
Stretching: 69.91 hours
Season Weekly Averages 09/12/2005-07/23/2006
Swim: 8440 yards (4.79 miles) in 2.97 hours
Bike: Approx. 92.59 miles in 5.3 hours
Run: Approx. 28.13 miles in 4.42 hours
Strength: 1.42 hours
All Sports: Approx. 125.52 miles in 14.11 hours
Sleep: 8.49 hours avg./night
Stretching: 2 hours avg./week
Goals from Last Week:
Get my head in the game for a long race on Sunday. Wow, am I really ready for a 1/2 Ironman? DONE. Well, my bike legs were ready, but apparently not my run legs. Other than today, since I'm catching up on calories from yesterday still, watch the eating as I am doing a little taper for Sunday's race. DONE.
Did I taper? No.
Did I suffer? Not really. My definition of suffering has changed dramatically since Brazil.
Am I happy with how I raced? I’m OK with it, considering lack of taper.
I had a glimpse that my biking legs were back on Thursday. My watts were up, and it felt easy to generate them. So I figured on a decent bike split in the race. How about my run legs? I have been nailing some rather difficult workouts, but again, I’m not sure what I did Wednesday was appropriate for a taper workout:
WU: 10' Easy, 6 x Strides, 5' Steady with excellent form MS: 4', 6', 10', 6', 4' @ 5k pace with 1' Steady between each. CD; 10' Steady
Do that workout sometime. It will kick your ass and take names!
What about my swimming? I suck. Well, I suck in certain open water venues. In normal lakes I am fine.
So how did the race play out?
The weather was absolutely beautiful. Mid-70’s, perhaps low 80’s, it was hard to tell. Lake Michigan looked fairly calm, but as I am learning, looks can be deceiving. Swimming straight out against the waves, I just couldn’t get it together, so I did a lot of breaststroke. But once we turned to swim parallel to shore, I was fine, and passed a bunch of people. So I probably lost 5’ due to my inability to swim through the first set of waves. But the water temperature was perfect, about 68. I did swallow a little bit of it, but mostly I think I got a pretty good nose enema. I took my wetsuit off in the water, and took too long doing it. Oh well, this wasn’t an “A” race for me.
There’s a long run through the sand back to transition, and you really feel it in your calves. Part of you says, “RUN RUN RUN” because you are in a race, and other part says, “But I just can’t go that fast.” I’m pretty good at transition runs, and I don’t know where they started and stopped the timing, but I just kept going and got to my bike, got my stuff on and away I went.
I committed to my coach’s ½ Ironman wattage guidance for this ride, which meant for the first ½ hour I was to ride easy. As it turns out, I didn’t ride easy enough, but still I held back big time. Which really sucked as we sort of had a tailwind out of town and it was nice and cool. Oh, well, there will be plenty of time to ride fast. I didn’t drink anything until I was 10’ into the ride, either, which is always a good plan to let your stomach settle as you get back to using your legs.
After 30’, I was able to dial up the watts. There were plenty of riders around, so it was very motivating to keep up a good pace. There were numerous draft packs of men. Every time one would go by, I couldn’t help it but I would curse a blue streak at them. F’ing cheaters! I am sure none of these guys was going to win the entire race today, so I really don’t understand why they blatantly cheat. But there was one point where 2 guys went by me, and it was clear they were working together, and a draft marshall came up right behind them and I saw that numbers were being written down. So some justice was served! As the course was quite congested, I knew it was impossible to catch all the drafters, but at least a few of them hopefully learned a lesson.
I definitely felt like I was working on the bike, even with the good conditions. We did have some wind, but I’m not sure how much there was. I just pushed and pushed and periodically looked at the power meter to be sure I was in the right range. It looked good. When I got to transition, I saw the final number, 2:46. Not bad. THAT was a PR for a ½ Ironman, but then again, everyone was riding fast. Turns out my bike split was #2 in my age group.
And now, the run. I didn’t feel bad when I left T2, and felt like I had a decent pace going, but my legs felt heavy. Not “I rode the bike too fast” heavy, but “maybe I’ve been training a lot and my run legs really aren’t recovered from Ironman Brazil heavy.” Considering I had just witnessed the return of my bike legs on Thursday, it seemed reasonable to me that my running legs weren’t quite back. That’s OK. I didn’t walk except a little at aid stations, and I just kept continuously looping some song in my head and kept going. I didn’t really feel bad (except for the rock in my left shoe, but no way I was going to stop and take it out), I wasn’t suffering, I just didn’t have much “oomph” to my legs. There were a number of racers who recognized me and would call out my name before I saw them. I must have a distinctive physique. I joked to one guy I ran with for a few miles that they must recognize my butt! For the most part, I had a smile on my face the entire run.
I ended up 5th in my age group out of 18, at 5:48. There were some really fast ladies on the day! So no podium slot. That’s OK. It was a good workout, my 3rd triathlon in 6 weeks (or should I say 4th in 8 weeks?) on top of some serious training, so I really can’t complain. I see some younger athletes doing this sort of stuff and they are able to bang out good performances while racing frequently, but it’s just not in these old bones. Still, I am very fortunate to be healthy and able enough to do this stuff. I like knowing that I can show up at a ½ Ironman on no taper and put in my 2nd fastest time at the age of 49. I am not sure whether I can get faster at this point or how long I will keep this up. I grumble at every race, “Why do I keep doing this????”
My legs were quite sore when I finished the race and the entire way driving home (about 1.5 hours). I was rolling around in my head what I wanted to eat, and I was going to go home first and make the disaster area in my house after unloading my car, but I was going to pass up a restaurant I like very much on the way home, and I figured I had better go eat before going home. After the race, they had run out of the (probably bad) pasta and all that was left was potato chips, bananas and pretzels. I had a handful of chips, drank my Endurox R4 and hit the road rather than wait for bad food to show up.
I stopped at Country House with my blood sugar just about to plummet. My waitress could tell I was hungry probably from the wild eyes I had. She was smart and asked if I was ready to order right away, and I was. A big, tall Weiss beer, an ostrich burger medium rare with Cheddar cheese, and onion rings. The beer arrived pretty quickly, and that got some carbs down me (after I drank a full glass of water, of course). When the food arrived, I lovingly salted the hell out of the onion rings, made a nice pool of ketchup on the plate for them, put some ketchup and tomatoes on the burger, topped it off and cut if in half. That first bite of burger was nirvana! I absolutely love tomatoes or anything to do with tomatoes. Tomatoes and ketchup is like heaven to me! I took my time eating, as despite my appetite, I have a rather small stomach. In fact, a table next to me arrived after me, got their order and finished it before I was done eating! I removed the breading from most of the onion rings and just dipped them into the ketchup. I also LOVE onions. Not raw—but sautéed or grilled I can eat piles of them. Since I figured I wasn’t going to want to cook later on or eat another entire meal, I got 2 slices of lemon merinque pie to go for later. I polished them off about 2 hours after I got home. Not your best pie, but it hit the spot anyway.
I slept fitfully, as my core temperature remained high from the race, and my legs were sore. Today I feel like I am coming around and may go for a swim later just to loosen up my legs a bit.
Oh, and I just registered for Ironman Lake Placid 2007. For my occupation, I listed, “Idiot.”
Here’s what happened last week:
Weekly Totals 07/17/2006-07/23/2006
Swim: 11600 yards (6.58 miles) in 4.02 hours; 26% of weekly workout time; approx. 1455 calories burned
Bike: Approx. 112 miles in 5.9 hours; 39% of weekly workout time; approx. 3025 calories burned
Run: Approx. 30.63 miles in 4.8 hours; 32% of weekly workout time; approx. 2626 calories burned
Strength: 0.47 hours; 3% of weekly workout time; approx. 118 calories burned
All Sports: Approx. 149.21 miles in 15.19 hours; approx. 7224 calories burned
Sleep: 9.11 hours avg./night
Stretching: 1.57 hours
Season Totals 09/12/2005-07/23/2006
Swim: 379785 yards (215.54 miles) in 133.67 hours
Bike: Approx. 4166.69 miles in 238.6 hours
Run: Approx. 1266.04 miles in 199.09 hours
Strength: 63.77 hours
All Sports: Approx. 5648.27 miles in 635.13 hours; approx. 282521 calories burned
Stretching: 69.91 hours
Season Weekly Averages 09/12/2005-07/23/2006
Swim: 8440 yards (4.79 miles) in 2.97 hours
Bike: Approx. 92.59 miles in 5.3 hours
Run: Approx. 28.13 miles in 4.42 hours
Strength: 1.42 hours
All Sports: Approx. 125.52 miles in 14.11 hours
Sleep: 8.49 hours avg./night
Stretching: 2 hours avg./week
Goals from Last Week:
Accomplishments This Week:
- Triathlon #53 is in the books. 2nd fastest ½ Ironman at the age of 49, almost 50. I’ll take it!
- Got a lot of sleep. I think I’ve been training a lot!
Goals for Next Week:
- Stretch more!
- Recover.
- Ride 100 miles on Sunday at a good clip.
- Sleep.
- Have fun.
Weekly Totals 07/17/2006-07/23/2006 and Spirit of Racine ½ Ironman Race Report
First, the race report.
Did I taper? No.
Did I suffer? Not really. My definition of suffering has changed dramatically since Brazil.
Am I happy with how I raced? I’m OK with it, considering lack of taper.
I had a glimpse that my biking legs were back on Thursday. My watts were up, and it felt easy to generate them. So I figured on a decent bike split in the race. How about my run legs? I have been nailing some rather difficult workouts, but again, I’m not sure what I did Wednesday was appropriate for a taper workout:
WU: 10' Easy, 6 x Strides, 5' Steady with excellent form MS: 4', 6', 10', 6', 4' @ 5k pace with 1' Steady between each. CD; 10' Steady
Do that workout sometime. It will kick your ass and take names!
What about my swimming? I suck. Well, I suck in certain open water venues. In normal lakes I am fine.
So how did the race play out?
The weather was absolutely beautiful. Mid-70’s, perhaps low 80’s, it was hard to tell. Lake Michigan looked fairly calm, but as I am learning, looks can be deceiving. Swimming straight out against the waves, I just couldn’t get it together, so I did a lot of breaststroke. But once we turned to swim parallel to shore, I was fine, and passed a bunch of people. So I probably lost 5’ due to my inability to swim through the first set of waves. But the water temperature was perfect, about 68. I did swallow a little bit of it, but mostly I think I got a pretty good nose enema. I took my wetsuit off in the water, and took too long doing it. Oh well, this wasn’t an “A” race for me.
There’s a long run through the sand back to transition, and you really feel it in your calves. Part of you says, “RUN RUN RUN” because you are in a race, and other part says, “But I just can’t go that fast.” I’m pretty good at transition runs, and I don’t know where they started and stopped the timing, but I just kept going and got to my bike, got my stuff on and away I went.
I committed to my coach’s ½ Ironman wattage guidance for this ride, which meant for the first ½ hour I was to ride easy. As it turns out, I didn’t ride easy enough, but still I held back big time. Which really sucked as we sort of had a tailwind out of town and it was nice and cool. Oh, well, there will be plenty of time to ride fast. I didn’t drink anything until I was 10’ into the ride, either, which is always a good plan to let your stomach settle as you get back to using your legs.
After 30’, I was able to dial up the watts. There were plenty of riders around, so it was very motivating to keep up a good pace. There were numerous draft packs of men. Every time one would go by, I couldn’t help it but I would curse a blue streak at them. F’ing cheaters! I am sure none of these guys was going to win the entire race today, so I really don’t understand why they blatantly cheat. But there was one point where 2 guys went by me, and it was clear they were working together, and a draft marshall came up right behind them and I saw that numbers were being written down. So some justice was served! As the course was quite congested, I knew it was impossible to catch all the drafters, but at least a few of them hopefully learned a lesson.
I definitely felt like I was working on the bike, even with the good conditions. We did have some wind, but I’m not sure how much there was. I just pushed and pushed and periodically looked at the power meter to be sure I was in the right range. It looked good. When I got to transition, I saw the final number, 2:46. Not bad. THAT was a PR for a ½ Ironman, but then again, everyone was riding fast. Turns out my bike split was #2 in my age group.
And now, the run. I didn’t feel bad when I left T2, and felt like I had a decent pace going, but my legs felt heavy. Not “I rode the bike too fast” heavy, but “maybe I’ve been training a lot and my run legs really aren’t recovered from Ironman Brazil heavy.” Considering I had just witnessed the return of my bike legs on Thursday, it seemed reasonable to me that my running legs weren’t quite back. That’s OK. I didn’t walk except a little at aid stations, and I just kept continuously looping some song in my head and kept going. I didn’t really feel bad (except for the rock in my left shoe, but no way I was going to stop and take it out), I wasn’t suffering, I just didn’t have much “oomph” to my legs. There were a number of racers who recognized me and would call out my name before I saw them. I must have a distinctive physique. I joked to one guy I ran with for a few miles that they must recognize my butt! For the most part, I had a smile on my face the entire run.
I ended up 5th in my age group out of 18, at 5:48. There were some really fast ladies on the day! So no podium slot. That’s OK. It was a good workout, my 3rd triathlon in 6 weeks (or should I say 4th in 8 weeks?) on top of some serious training, so I really can’t complain. I see some younger athletes doing this sort of stuff and they are able to bang out good performances while racing frequently, but it’s just not in these old bones. Still, I am very fortunate to be healthy and able enough to do this stuff. I like knowing that I can show up at a ½ Ironman on no taper and put in my 2nd fastest time at the age of 49. I am not sure whether I can get faster at this point or how long I will keep this up. I grumble at every race, “Why do I keep doing this????”
My legs were quite sore when I finished the race and the entire way driving home (about 1.5 hours). I was rolling around in my head what I wanted to eat, and I was going to go home first and make the disaster area in my house after unloading my car, but I was going to pass up a restaurant I like very much on the way home, and I figured I had better go eat before going home. After the race, they had run out of the (probably bad) pasta and all that was left was potato chips, bananas and pretzels. I had a handful of chips, drank my Endurox R4 and hit the road rather than wait for bad food to show up.
I stopped at Country House with my blood sugar just about to plummet. My waitress could tell I was hungry probably from the wild eyes I had. She was smart and asked if I was ready to order right away, and I was. A big, tall Weiss beer, an ostrich burger medium rare with Cheddar cheese, and onion rings. The beer arrived pretty quickly, and that got some carbs down me (after I drank a full glass of water, of course). When the food arrived, I lovingly salted the hell out of the onion rings, made a nice pool of ketchup on the plate for them, put some ketchup and tomatoes on the burger, topped it off and cut if in half. That first bite of burger was nirvana! I absolutely love tomatoes or anything to do with tomatoes. Tomatoes and ketchup is like heaven to me! I took my time eating, as despite my appetite, I have a rather small stomach. In fact, a table next to me arrived after me, got their order and finished it before I was done eating! I removed the breading from most of the onion rings and just dipped them into the ketchup. I also LOVE onions. Not raw—but sautéed or grilled I can eat piles of them. Since I figured I wasn’t going to want to cook later on or eat another entire meal, I got 2 slices of lemon merinque pie to go for later. I polished them off about 2 hours after I got home. Not your best pie, but it hit the spot anyway.
I slept fitfully, as my core temperature remained high from the race, and my legs were sore. Today I feel like I am coming around and may go for a swim later just to loosen up my legs a bit.
Oh, and I just registered for Ironman Lake Placid 2007. For my occupation, I listed, “Idiot.”
Here’s what happened last week:
Weekly Totals 07/17/2006-07/23/2006
Swim: 11600 yards (6.58 miles) in 4.02 hours; 26% of weekly workout time; approx. 1455 calories burned
Bike: Approx. 112 miles in 5.9 hours; 39% of weekly workout time; approx. 3025 calories burned
Run: Approx. 30.63 miles in 4.8 hours; 32% of weekly workout time; approx. 2626 calories burned
Strength: 0.47 hours; 3% of weekly workout time; approx. 118 calories burned
All Sports: Approx. 149.21 miles in 15.19 hours; approx. 7224 calories burned
Sleep: 9.11 hours avg./night
Stretching: 1.57 hours
Season Totals 09/12/2005-07/23/2006
Swim: 379785 yards (215.54 miles) in 133.67 hours
Bike: Approx. 4166.69 miles in 238.6 hours
Run: Approx. 1266.04 miles in 199.09 hours
Strength: 63.77 hours
All Sports: Approx. 5648.27 miles in 635.13 hours; approx. 282521 calories burned
Stretching: 69.91 hours
Season Weekly Averages 09/12/2005-07/23/2006
Swim: 8440 yards (4.79 miles) in 2.97 hours
Bike: Approx. 92.59 miles in 5.3 hours
Run: Approx. 28.13 miles in 4.42 hours
Strength: 1.42 hours
All Sports: Approx. 125.52 miles in 14.11 hours
Sleep: 8.49 hours avg./night
Stretching: 2 hours avg./week
Goals from Last Week:
Get my head in the game for a long race on Sunday. Wow, am I really ready for a 1/2 Ironman? DONE. Well, my bike legs were ready, but apparently not my run legs. Other than today, since I'm catching up on calories from yesterday still, watch the eating as I am doing a little taper for Sunday's race. DONE.
Did I taper? No.
Did I suffer? Not really. My definition of suffering has changed dramatically since Brazil.
Am I happy with how I raced? I’m OK with it, considering lack of taper.
I had a glimpse that my biking legs were back on Thursday. My watts were up, and it felt easy to generate them. So I figured on a decent bike split in the race. How about my run legs? I have been nailing some rather difficult workouts, but again, I’m not sure what I did Wednesday was appropriate for a taper workout:
WU: 10' Easy, 6 x Strides, 5' Steady with excellent form MS: 4', 6', 10', 6', 4' @ 5k pace with 1' Steady between each. CD; 10' Steady
Do that workout sometime. It will kick your ass and take names!
What about my swimming? I suck. Well, I suck in certain open water venues. In normal lakes I am fine.
So how did the race play out?
The weather was absolutely beautiful. Mid-70’s, perhaps low 80’s, it was hard to tell. Lake Michigan looked fairly calm, but as I am learning, looks can be deceiving. Swimming straight out against the waves, I just couldn’t get it together, so I did a lot of breaststroke. But once we turned to swim parallel to shore, I was fine, and passed a bunch of people. So I probably lost 5’ due to my inability to swim through the first set of waves. But the water temperature was perfect, about 68. I did swallow a little bit of it, but mostly I think I got a pretty good nose enema. I took my wetsuit off in the water, and took too long doing it. Oh well, this wasn’t an “A” race for me.
There’s a long run through the sand back to transition, and you really feel it in your calves. Part of you says, “RUN RUN RUN” because you are in a race, and other part says, “But I just can’t go that fast.” I’m pretty good at transition runs, and I don’t know where they started and stopped the timing, but I just kept going and got to my bike, got my stuff on and away I went.
I committed to my coach’s ½ Ironman wattage guidance for this ride, which meant for the first ½ hour I was to ride easy. As it turns out, I didn’t ride easy enough, but still I held back big time. Which really sucked as we sort of had a tailwind out of town and it was nice and cool. Oh, well, there will be plenty of time to ride fast. I didn’t drink anything until I was 10’ into the ride, either, which is always a good plan to let your stomach settle as you get back to using your legs.
After 30’, I was able to dial up the watts. There were plenty of riders around, so it was very motivating to keep up a good pace. There were numerous draft packs of men. Every time one would go by, I couldn’t help it but I would curse a blue streak at them. F’ing cheaters! I am sure none of these guys was going to win the entire race today, so I really don’t understand why they blatantly cheat. But there was one point where 2 guys went by me, and it was clear they were working together, and a draft marshall came up right behind them and I saw that numbers were being written down. So some justice was served! As the course was quite congested, I knew it was impossible to catch all the drafters, but at least a few of them hopefully learned a lesson.
I definitely felt like I was working on the bike, even with the good conditions. We did have some wind, but I’m not sure how much there was. I just pushed and pushed and periodically looked at the power meter to be sure I was in the right range. It looked good. When I got to transition, I saw the final number, 2:46. Not bad. THAT was a PR for a ½ Ironman, but then again, everyone was riding fast. Turns out my bike split was #2 in my age group.
And now, the run. I didn’t feel bad when I left T2, and felt like I had a decent pace going, but my legs felt heavy. Not “I rode the bike too fast” heavy, but “maybe I’ve been training a lot and my run legs really aren’t recovered from Ironman Brazil heavy.” Considering I had just witnessed the return of my bike legs on Thursday, it seemed reasonable to me that my running legs weren’t quite back. That’s OK. I didn’t walk except a little at aid stations, and I just kept continuously looping some song in my head and kept going. I didn’t really feel bad (except for the rock in my left shoe, but no way I was going to stop and take it out), I wasn’t suffering, I just didn’t have much “oomph” to my legs. There were a number of racers who recognized me and would call out my name before I saw them. I must have a distinctive physique. I joked to one guy I ran with for a few miles that they must recognize my butt! For the most part, I had a smile on my face the entire run.
I ended up 5th in my age group out of 18, at 5:48. There were some really fast ladies on the day! So no podium slot. That’s OK. It was a good workout, my 3rd triathlon in 6 weeks (or should I say 4th in 8 weeks?) on top of some serious training, so I really can’t complain. I see some younger athletes doing this sort of stuff and they are able to bang out good performances while racing frequently, but it’s just not in these old bones. Still, I am very fortunate to be healthy and able enough to do this stuff. I like knowing that I can show up at a ½ Ironman on no taper and put in my 2nd fastest time at the age of 49. I am not sure whether I can get faster at this point or how long I will keep this up. I grumble at every race, “Why do I keep doing this????”
My legs were quite sore when I finished the race and the entire way driving home (about 1.5 hours). I was rolling around in my head what I wanted to eat, and I was going to go home first and make the disaster area in my house after unloading my car, but I was going to pass up a restaurant I like very much on the way home, and I figured I had better go eat before going home. After the race, they had run out of the (probably bad) pasta and all that was left was potato chips, bananas and pretzels. I had a handful of chips, drank my Endurox R4 and hit the road rather than wait for bad food to show up.
I stopped at Country House with my blood sugar just about to plummet. My waitress could tell I was hungry probably from the wild eyes I had. She was smart and asked if I was ready to order right away, and I was. A big, tall Weiss beer, an ostrich burger medium rare with Cheddar cheese, and onion rings. The beer arrived pretty quickly, and that got some carbs down me (after I drank a full glass of water, of course). When the food arrived, I lovingly salted the hell out of the onion rings, made a nice pool of ketchup on the plate for them, put some ketchup and tomatoes on the burger, topped it off and cut if in half. That first bite of burger was nirvana! I absolutely love tomatoes or anything to do with tomatoes. Tomatoes and ketchup is like heaven to me! I took my time eating, as despite my appetite, I have a rather small stomach. In fact, a table next to me arrived after me, got their order and finished it before I was done eating! I removed the breading from most of the onion rings and just dipped them into the ketchup. I also LOVE onions. Not raw—but sautéed or grilled I can eat piles of them. Since I figured I wasn’t going to want to cook later on or eat another entire meal, I got 2 slices of lemon merinque pie to go for later. I polished them off about 2 hours after I got home. Not your best pie, but it hit the spot anyway.
I slept fitfully, as my core temperature remained high from the race, and my legs were sore. Today I feel like I am coming around and may go for a swim later just to loosen up my legs a bit.
Oh, and I just registered for Ironman Lake Placid 2007. For my occupation, I listed, “Idiot.”
Here’s what happened last week:
Weekly Totals 07/17/2006-07/23/2006
Swim: 11600 yards (6.58 miles) in 4.02 hours; 26% of weekly workout time; approx. 1455 calories burned
Bike: Approx. 112 miles in 5.9 hours; 39% of weekly workout time; approx. 3025 calories burned
Run: Approx. 30.63 miles in 4.8 hours; 32% of weekly workout time; approx. 2626 calories burned
Strength: 0.47 hours; 3% of weekly workout time; approx. 118 calories burned
All Sports: Approx. 149.21 miles in 15.19 hours; approx. 7224 calories burned
Sleep: 9.11 hours avg./night
Stretching: 1.57 hours
Season Totals 09/12/2005-07/23/2006
Swim: 379785 yards (215.54 miles) in 133.67 hours
Bike: Approx. 4166.69 miles in 238.6 hours
Run: Approx. 1266.04 miles in 199.09 hours
Strength: 63.77 hours
All Sports: Approx. 5648.27 miles in 635.13 hours; approx. 282521 calories burned
Stretching: 69.91 hours
Season Weekly Averages 09/12/2005-07/23/2006
Swim: 8440 yards (4.79 miles) in 2.97 hours
Bike: Approx. 92.59 miles in 5.3 hours
Run: Approx. 28.13 miles in 4.42 hours
Strength: 1.42 hours
All Sports: Approx. 125.52 miles in 14.11 hours
Sleep: 8.49 hours avg./night
Stretching: 2 hours avg./week
Goals from Last Week:
Accomplishments This Week:
- Triathlon #53 is in the books. 2nd fastest ½ Ironman at the age of 49, almost 50. I’ll take it!
- Got a lot of sleep. I think I’ve been training a lot!
Goals for Next Week:
- Stretch more!
- Recover.
- Ride 100 miles on Sunday at a good clip.
- Sleep.
- Have fun.
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