My workout plan is officially over - I went into NYC w/my daughter on Thursday, stayed over. Got a much needed haircut. Did not do the 45 minute EZ bike on Thursday, but walked about 6 miles in the 90 degree heat - did not feel great for my back, but it did feel great to just get outside and walk even in the heat. Walked another 4 miles or so on Friday.
I had 1/2 bagel, small shake and a slice of pizze (and I don't even like pizza) but this was Modern Pizza in New Haven and I limited the guilt by getting a veggie bomb pizza. I seriously felt like crap afterwards and have decided to continue w/the Paleo way of eating - it is the best thing for me and it is so easy and will help me with any activity I decide to do next.
Off to the lake today and will definitely get a nice swim, NO WETSUIT, in today.
This is probably my last blog - so sad, but maybe not.
I am already thinking I want to do a short distance race in August - just need to find one - maybe Chicoppee on the 29th.
Saturday, July 31, 2010
Wednesday, July 28, 2010
Rest Day
Only 2 WOD left on my 'written plan'. Like Christina said earlier today, not quite sure what to do next - almost feel lost.
Today was a REST day - but I did go to a 6:30 pm Yoga Class. This was my first ever yoga class - I have done a DVD I have a few times over the past few years, but that is it. I LOVED the class - the instructor John was great and I will make this Wednesday night class part of my routine going forward. The nice thing was that we did planks and while I noticed several people shaking, I was so steady I could have kept the plank pose for a long time - made me geel good and strong.
Like I said during our debrief on Monday - I feel EMPOWERED - I am at a point that I know I can do anything.
Today was a REST day - but I did go to a 6:30 pm Yoga Class. This was my first ever yoga class - I have done a DVD I have a few times over the past few years, but that is it. I LOVED the class - the instructor John was great and I will make this Wednesday night class part of my routine going forward. The nice thing was that we did planks and while I noticed several people shaking, I was so steady I could have kept the plank pose for a long time - made me geel good and strong.
Like I said during our debrief on Monday - I feel EMPOWERED - I am at a point that I know I can do anything.
Tuesday, July 27, 2010
Post Race Day 2
Day started with a 90 minute massage and boy did it feel great - my therapist used as she called it 'the heavy duty oils' on my legs because she said I totally earned it. A few hours later, off to the gym to do the task at hand:
WOD: 45 minute EZ bike and EZ it was - HR maybe hit 105 tops, used the stationary bike at the Y. Legs and entire body felt good. Other than being a bit stiff, I feel really really good and I am a bit surprised since I kept hearing up to 5 days post race I would be in agony - got to believe it was CF and I am excited about not being in agony. I also wore my finisher shirt all day today and felt so confident and proud to be wearing it.
So my jaw/face is really sore. I realized about an hour ago why it was hard to chew/eat - I was chewing quench gum on the run and I think I was chewing really really hard - I started laughing to myself when I realized this is why my face was sore - just too funny.
Before the race, I decided I wanted to do 4 things post race: commit to yoga on a regular basis (going to a class on Wed), learn how to do a flip turn in the pool (not sure why, but I want to learn), do 1 unassisted pullup (at least one) and rock climb at the Y (that will wait until next week). After my bike today, I grab a chair, put it underneath the pullup bar and was able to go up and 1/2 way down 3 times w/out stepping back onto the chair. I rested and then did it 2 more times. So it seems I just need to practice that and go down more and then I will be on my way
So it is 5:05 on Tuesday and I am happy to say I am enjoying my 2nd glass of wine :)
WOD: 45 minute EZ bike and EZ it was - HR maybe hit 105 tops, used the stationary bike at the Y. Legs and entire body felt good. Other than being a bit stiff, I feel really really good and I am a bit surprised since I kept hearing up to 5 days post race I would be in agony - got to believe it was CF and I am excited about not being in agony. I also wore my finisher shirt all day today and felt so confident and proud to be wearing it.
So my jaw/face is really sore. I realized about an hour ago why it was hard to chew/eat - I was chewing quench gum on the run and I think I was chewing really really hard - I started laughing to myself when I realized this is why my face was sore - just too funny.
Before the race, I decided I wanted to do 4 things post race: commit to yoga on a regular basis (going to a class on Wed), learn how to do a flip turn in the pool (not sure why, but I want to learn), do 1 unassisted pullup (at least one) and rock climb at the Y (that will wait until next week). After my bike today, I grab a chair, put it underneath the pullup bar and was able to go up and 1/2 way down 3 times w/out stepping back onto the chair. I rested and then did it 2 more times. So it seems I just need to practice that and go down more and then I will be on my way
So it is 5:05 on Tuesday and I am happy to say I am enjoying my 2nd glass of wine :)
Lake Placid Race Report
OK, where do I start - well, at the beginning, which was Thursday afternoon when I picked up my official race registration packet. The first 'sign' I had that the Sunday would end on a positive note was the fact I wrote down my exact weight on the paper before I got weighed in - pretty funny. My chip was activated as I left registration. All too real, but I was extremely calm. We walked around the expo and I went into the mega Ironman store, but refused to purchase anything until Monday.
Walked around town on Thursday w/hubby - wasn't horribly crowded yet. Went to the supermarket to get some additional fruit and powerade zero. Woke up Friday and went to meet w/Max for a pre race run down - still pretty calm but it became oh so real. I really did not pay too much attention to where to exit the water, where to enter transitions since I knew the volunteers would be telling me exactly what to do and where to go on race day. I left Max' pretty much w/confirmation on HR, nutrition, where to start the swim, etc. Friday continued with a casual day in town. All I felt was my damn back and left knee - ugh.
Saturday started early with an EZ 20/20/20 - Swam and biked w/Martin. Ran by myself. Body felt pretty good and some of my nerves about my body went away. Ate a late breakfast in town then back to the hotel to packed my Bike and Run Gear Bags. Walked down to transition and checked my bags in and racked my bike. Covered my bike with some plastic bags - all set, ready to go. Got back to the hotel and realized I forgot a few misc items in my gear bags and that I racked my bike backwards - so back I went. It was around 12:30 and the crowd was becoming a bit overwhelming for me- husband and I drove to Saranac Lake - nothing there - so we got back to the hotel around 2 and I stayed there for the rest of the day - I made sure I ate my sweet potatoes, chicken broth, consumed all my water, etc. I needed to be away from the crowd.
I took 1.5 advil PM around 5:30 and fell asleep by 7:30 and slept until 3:22 am. I felt very rested and ready to go.
Race Day:
Had some coffee - had another sweet potato and eggs for breakfast, consumed some water and headed down to check in my special needs bike and run bags. Took the bags off my bike, pumped my tires, put my clothes into my morning bag and headed down to the lake - WOW, here it was and I was still extremely calm. Saw Ariel at the lake and we 'hung out' until the start of the race. My HR was low pre race - 85 - I was not jittery or nervous, but rather calm.
The cannon went off - and off I went. I was warned about the crowd and boy was that an understatement - my feet were constantly being pulled, tugged, hit, etc. I was a good participant and did not hit anyone. I rounded the buoy heading back to shore on the first lap and found the cable and stuck w/it until the end - it helped alot. Got out of the water and went right back in and again, stayed with the cable pretty much the entire 2nd loop - I felt very strong, back hurt, but nothing I did not expect - the wetsuit actually makes the back worse. Out of the water- found a wetsuit stripper (what a great thing) and off to T1 - the crowed was insane - I heard my name and everything was a blurr so I have no idea who was screaming for me - saw hubby, that was good.
TI - grabbed my bike gear bag - found a chair in the tent - put my helmet, gloves, glasses, socks, race belt, shoes on and out out of the tent I went, grabbed my bike and off I went (thought someone would grab my bag and bike, but no worries). So my worse fear came true - it was pouring rain through the first part of the bike - the wicked fast downhill and I wasn't too worried, but definitely had to pump the brakes more than I wanted to - but I needed to be safe. The sun came out as I made the turn onto 9N - the flat section and I went aero and stayed there for the next 20+ miles - the numb toes and hands were fixed, yeah. Managed nutrition perfectly -started at minute 20 GU and water every 20 minutes, salt tab every hour. Saw alot of TriMax athletes on the first loops out and back and that was fun. Heading into Wilmington is a nice climb and then more gradual and some harder climbs and the wind, man, the wind was there on Sunday. It is just a very slow backend of the bike loop (for me). Turned onto Mirror Lake Drive, saw husband - yeah - and then headed back for my second loop. As I was entering the oval, I was right in front of the Pro leading the bike and right next to the motorcycle guiding him in - he was coming into T2 and totally lapped me - how funny.
Second bike loop - pretty much exactly the same as the first, except my rear or rather my front, really hurt and I had a hard time getting comfortable in the saddle, but everyone around me was in the same boat - just sucked it up and made it back into T2 w/7.5 hrs left to get the run done. Volunteer in tent was amazing - used the potty and off I went.
I settled into a slow trot and then Max showed up on his bike with a video camera and I started chatting about that fact that I was going to finish this thing - don't really remember much of what I said actually. I ran a steady trot and walked through each aid station and also the few hills. Ran back through town and this was the only time on the course that I felt a bit deflated - the crowd had no idea I was still on my first loop and they said, almost there, keep going. Got to my special needs back and grabbed some GU, which I ended up not needing. Continued on my 2nd loop with the trot until mile marker 16. I stopped for water and felt extremely dizzy. My HR was really low and at that point, I had 4 hrs left to use and I made the decision to walk the rest of the run course. I stopped the GU and drank 2 cups of cola and 1 cup of chicken broth at each aid station. I also got very cold and thankfully, it was getting almost dark and they had the silver blankets and I grabbed one. I continued on, legs hurt, dizziness was very manageable and I had to just ignore the paramedic trucks I saw - it turned dark and I had to go to the bathroom so bad that I just moved off the road and went outside - it felt so good and at that point, really did not care if anyone saw me.
Turned onto the main road, crowd still out there, still walking and at that point, I started to get chills, because I was going to cross that finish line - 200 yards to go, I dropped the blanket and ran into the oval and there I was - an IRONMAN!!
Husband was there at the finish line, I crossed and gave a quick kiss and hug. Max was there too and I remember saying to Max, I can't believe I did it,I finished and 18 minutes less time than I had planned for. WOW, what a day. Off to grab my finisher hat and shirt, used the bathroom, got my picture taken and to the massage tent I went. Got back to the hotel, showered, everythig was sore to the touch, legs hurt so much I could barely sleep, got 3 hrs maybe.
The experience was amazing, totally empowering, unforgettable and insane.
Thanks to my family Dan, Samantha, Phillip, for supporting me for the past 9 months (well 1 year and 9 months), to Max for the straight, no BS talk, to the Trimax athletes, who were my motivation and who have become my friends, to Dan at the bike shop, who has the patience of a saint, to Vera, my massage therapist. Not sure what is next, but I am ready.
Walked around town on Thursday w/hubby - wasn't horribly crowded yet. Went to the supermarket to get some additional fruit and powerade zero. Woke up Friday and went to meet w/Max for a pre race run down - still pretty calm but it became oh so real. I really did not pay too much attention to where to exit the water, where to enter transitions since I knew the volunteers would be telling me exactly what to do and where to go on race day. I left Max' pretty much w/confirmation on HR, nutrition, where to start the swim, etc. Friday continued with a casual day in town. All I felt was my damn back and left knee - ugh.
Saturday started early with an EZ 20/20/20 - Swam and biked w/Martin. Ran by myself. Body felt pretty good and some of my nerves about my body went away. Ate a late breakfast in town then back to the hotel to packed my Bike and Run Gear Bags. Walked down to transition and checked my bags in and racked my bike. Covered my bike with some plastic bags - all set, ready to go. Got back to the hotel and realized I forgot a few misc items in my gear bags and that I racked my bike backwards - so back I went. It was around 12:30 and the crowd was becoming a bit overwhelming for me- husband and I drove to Saranac Lake - nothing there - so we got back to the hotel around 2 and I stayed there for the rest of the day - I made sure I ate my sweet potatoes, chicken broth, consumed all my water, etc. I needed to be away from the crowd.
I took 1.5 advil PM around 5:30 and fell asleep by 7:30 and slept until 3:22 am. I felt very rested and ready to go.
Race Day:
Had some coffee - had another sweet potato and eggs for breakfast, consumed some water and headed down to check in my special needs bike and run bags. Took the bags off my bike, pumped my tires, put my clothes into my morning bag and headed down to the lake - WOW, here it was and I was still extremely calm. Saw Ariel at the lake and we 'hung out' until the start of the race. My HR was low pre race - 85 - I was not jittery or nervous, but rather calm.
The cannon went off - and off I went. I was warned about the crowd and boy was that an understatement - my feet were constantly being pulled, tugged, hit, etc. I was a good participant and did not hit anyone. I rounded the buoy heading back to shore on the first lap and found the cable and stuck w/it until the end - it helped alot. Got out of the water and went right back in and again, stayed with the cable pretty much the entire 2nd loop - I felt very strong, back hurt, but nothing I did not expect - the wetsuit actually makes the back worse. Out of the water- found a wetsuit stripper (what a great thing) and off to T1 - the crowed was insane - I heard my name and everything was a blurr so I have no idea who was screaming for me - saw hubby, that was good.
TI - grabbed my bike gear bag - found a chair in the tent - put my helmet, gloves, glasses, socks, race belt, shoes on and out out of the tent I went, grabbed my bike and off I went (thought someone would grab my bag and bike, but no worries). So my worse fear came true - it was pouring rain through the first part of the bike - the wicked fast downhill and I wasn't too worried, but definitely had to pump the brakes more than I wanted to - but I needed to be safe. The sun came out as I made the turn onto 9N - the flat section and I went aero and stayed there for the next 20+ miles - the numb toes and hands were fixed, yeah. Managed nutrition perfectly -started at minute 20 GU and water every 20 minutes, salt tab every hour. Saw alot of TriMax athletes on the first loops out and back and that was fun. Heading into Wilmington is a nice climb and then more gradual and some harder climbs and the wind, man, the wind was there on Sunday. It is just a very slow backend of the bike loop (for me). Turned onto Mirror Lake Drive, saw husband - yeah - and then headed back for my second loop. As I was entering the oval, I was right in front of the Pro leading the bike and right next to the motorcycle guiding him in - he was coming into T2 and totally lapped me - how funny.
Second bike loop - pretty much exactly the same as the first, except my rear or rather my front, really hurt and I had a hard time getting comfortable in the saddle, but everyone around me was in the same boat - just sucked it up and made it back into T2 w/7.5 hrs left to get the run done. Volunteer in tent was amazing - used the potty and off I went.
I settled into a slow trot and then Max showed up on his bike with a video camera and I started chatting about that fact that I was going to finish this thing - don't really remember much of what I said actually. I ran a steady trot and walked through each aid station and also the few hills. Ran back through town and this was the only time on the course that I felt a bit deflated - the crowd had no idea I was still on my first loop and they said, almost there, keep going. Got to my special needs back and grabbed some GU, which I ended up not needing. Continued on my 2nd loop with the trot until mile marker 16. I stopped for water and felt extremely dizzy. My HR was really low and at that point, I had 4 hrs left to use and I made the decision to walk the rest of the run course. I stopped the GU and drank 2 cups of cola and 1 cup of chicken broth at each aid station. I also got very cold and thankfully, it was getting almost dark and they had the silver blankets and I grabbed one. I continued on, legs hurt, dizziness was very manageable and I had to just ignore the paramedic trucks I saw - it turned dark and I had to go to the bathroom so bad that I just moved off the road and went outside - it felt so good and at that point, really did not care if anyone saw me.
Turned onto the main road, crowd still out there, still walking and at that point, I started to get chills, because I was going to cross that finish line - 200 yards to go, I dropped the blanket and ran into the oval and there I was - an IRONMAN!!
Husband was there at the finish line, I crossed and gave a quick kiss and hug. Max was there too and I remember saying to Max, I can't believe I did it,I finished and 18 minutes less time than I had planned for. WOW, what a day. Off to grab my finisher hat and shirt, used the bathroom, got my picture taken and to the massage tent I went. Got back to the hotel, showered, everythig was sore to the touch, legs hurt so much I could barely sleep, got 3 hrs maybe.
The experience was amazing, totally empowering, unforgettable and insane.
Thanks to my family Dan, Samantha, Phillip, for supporting me for the past 9 months (well 1 year and 9 months), to Max for the straight, no BS talk, to the Trimax athletes, who were my motivation and who have become my friends, to Dan at the bike shop, who has the patience of a saint, to Vera, my massage therapist. Not sure what is next, but I am ready.
Monday, July 26, 2010
Recovery Day
Race report will come, but wanted to post something quick so not to forget how I feel today.
FEEL GREAT! Totally Empowered.
Had a 22 hr day yesterday, could not sleep for more that 3 hrs last night, legs hurt too much. But woke up refreshed and legs felt pretty good. Waited in line for 2 hrs to get some 'finisher' stuff, then headed over to Max' house to have some breakfast and chat with the rest of the crew. It was a nice ending to a great weekend.
Left LP around noon today - got home by 4:30 to a kitchen filled with balloons and stars hanging up and a beautiful bouquet of flowers- thanks Samantha. unpacked and then went right into my post race day workout, which I knew I had to do in order to keep my muscles warm and to keep my soreness to a minimum
WOD: 12 reps of each: light weigh benchpress, pushups, KB swing, pullup (subbed lat row), supermans, hip extensions - 3x thru.
Massage tomorrow, race report to come
FEEL GREAT! Totally Empowered.
Had a 22 hr day yesterday, could not sleep for more that 3 hrs last night, legs hurt too much. But woke up refreshed and legs felt pretty good. Waited in line for 2 hrs to get some 'finisher' stuff, then headed over to Max' house to have some breakfast and chat with the rest of the crew. It was a nice ending to a great weekend.
Left LP around noon today - got home by 4:30 to a kitchen filled with balloons and stars hanging up and a beautiful bouquet of flowers- thanks Samantha. unpacked and then went right into my post race day workout, which I knew I had to do in order to keep my muscles warm and to keep my soreness to a minimum
WOD: 12 reps of each: light weigh benchpress, pushups, KB swing, pullup (subbed lat row), supermans, hip extensions - 3x thru.
Massage tomorrow, race report to come
Saturday, July 24, 2010
Here we go......
EZ 20/20/20 early this morning. Racked bike and bike gear and run gear bags early. Had to go back to the bike as I realized my bike was backwards. Had to go back to the bike gear bag to put some Gu's for my back pocket and my salt container. Had to go back again to put a water bottle in my run gear bag. All done.
Early to bed, early to rise and the journey starts
Early to bed, early to rise and the journey starts
Thursday, July 22, 2010
8x200 run @75%
I decided to do this as a run and used my cushioned sneakers. Did not feel as bad as I thought it would so that is encouraging. My watch is packed but times were between 1 and 1:06 and HR avg 140
Wednesday, July 21, 2010
Helen @70%
Last night I was torn on what to do - the run or row. I had a PT appt at 4:30 and based on my back and also my stupid damn left knee, I opted to row 500 for each set, forgot my KB at home, so used a 15# dumbell (I usually use 20#) and I did pullups on the gravitron. I must say rowing at 70% felt good and almost was more efficient - total time 11:50.
The knee is not good, but I will be ignoring it for 4 more days, just not sure what to do about tomorrow's 8x200s or Saturday's 20. I think I will opt to start the run in my cushioned shoes and have my adidas flats in my bag.
All my gear is packed and now I just need to figure out my regular clothes, but really don't even care what I end up bringing.
I can't say I am nervous, but mostly anxious to get up there. But it all did sink in today when there were ironman signs and a good luck ballon in my dept.
The knee is not good, but I will be ignoring it for 4 more days, just not sure what to do about tomorrow's 8x200s or Saturday's 20. I think I will opt to start the run in my cushioned shoes and have my adidas flats in my bag.
All my gear is packed and now I just need to figure out my regular clothes, but really don't even care what I end up bringing.
I can't say I am nervous, but mostly anxious to get up there. But it all did sink in today when there were ironman signs and a good luck ballon in my dept.
Tuesday, July 20, 2010
Backsquats
3-3-3-3-3 backsquats at 70% - did 75# for each set. Was able to get really deep and felt good.
Like others have said, I am walking around my house in circles. I started to get my stuff together and made a good start. Tomorrow I will pack my gear bag. The only thing I can't find is the alternate cover to my bento box - no biggie, I will stick with the solid cover, which is what I have only used anyway.
Ended up getting another race number belt since we need to wear out race number on the bike because the belt I was planning on using for the run has slots for 10 GUs, which will be preloaded and no way was I going to take the time in T2 to load that belt. So now I have a nice pink race number belt w/small bag and will put my salt into the bag, so I will wear 2 belts on the run, no worries.
And of course with all the rest I am not distracted by sore muscles, so all I feel is tinge in the inside of my left knee, which is almost the same thing I felt in my right knee 3 summers ago when I had to have the meniscus repaired - again, I know my body will get me across the finish line, but it won't be pretty, but I promise to cross w/a smile.
Had one last adjustment made to my bike this morning - actually, no change in seat or aero bar height. I now have 2 wedges on my left cleat and one on my right. My aeropads were just moved outward a tiny little bit to position my arms better.
I will stop rambling for now - just want to be clear that I am excited and mentally 150% ready!
Like others have said, I am walking around my house in circles. I started to get my stuff together and made a good start. Tomorrow I will pack my gear bag. The only thing I can't find is the alternate cover to my bento box - no biggie, I will stick with the solid cover, which is what I have only used anyway.
Ended up getting another race number belt since we need to wear out race number on the bike because the belt I was planning on using for the run has slots for 10 GUs, which will be preloaded and no way was I going to take the time in T2 to load that belt. So now I have a nice pink race number belt w/small bag and will put my salt into the bag, so I will wear 2 belts on the run, no worries.
And of course with all the rest I am not distracted by sore muscles, so all I feel is tinge in the inside of my left knee, which is almost the same thing I felt in my right knee 3 summers ago when I had to have the meniscus repaired - again, I know my body will get me across the finish line, but it won't be pretty, but I promise to cross w/a smile.
Had one last adjustment made to my bike this morning - actually, no change in seat or aero bar height. I now have 2 wedges on my left cleat and one on my right. My aeropads were just moved outward a tiny little bit to position my arms better.
I will stop rambling for now - just want to be clear that I am excited and mentally 150% ready!
Monday, July 19, 2010
REST Day
Figures my work schedule is jammed packed Tuesday and Wednesday, but very light today - so that means I can't help but think about the race. Excited and just anxious is all. Today starts the early bed for sure.
As I went to bed last night at 10, all I kept thinking about is one week from today, at this time, I will still be running/walking.
As I went to bed last night at 10, all I kept thinking about is one week from today, at this time, I will still be running/walking.
Sunday, July 18, 2010
20/20/20
Easy effort of a swim, bike and run for 20 minutes each. Swam early this morning in the lake - it was so nice and loved not having a wetsuit on. I then ran also at the lake house - mostly dirt/gravel roads, but lots of pot holes and hills so I went as easy as possible. The foot just sucks and I will just have to 'suck' it up for the 26.2 miles. Got home and rode my bike around the block - easy and nice breeze outside this evening.
OFF day tomorrow and much needed massage.
OFF day tomorrow and much needed massage.
Saturday, July 17, 2010
45 min bike @80%
Got out early - my motivation was knowing a relaxing 2 days at my lake was in store -
12:34 miles, avg speed 16.4, avg cadence 81, avg HR 137, max HR 155. Felt pretty strong today - some last minute adjustments this week on the bike and here we go!
12:34 miles, avg speed 16.4, avg cadence 81, avg HR 137, max HR 155. Felt pretty strong today - some last minute adjustments this week on the bike and here we go!
Friday, July 16, 2010
Hot and Steamy
get your minds out of the gutter folks - I am sure all of the LP team is a bit tense, but I highly doubt it is 'sexual' tension - did I just say that, so out of character for me, but I am not really thinking too clearly today - I read the athletes guide today and officially got the pit in my stomach. But I am so excited at the same time.
Today's workout called for a 5K - I checked w/the boss and was cleared to actually run vs. row. Even though it was 94 outside, sunny and probably about 150% humidity - off I went at 4:30 today. I had a 5k route in my head but at 1.5 miles decided to not just turn around, but take a right turn and get a good decent, but only to be followed up by a nice climb - not sure why I picked this course today, after not running for so long, maybe deep down I needed to prove something to myself, who knows. Anyway, all said and done - beet red face, avg HR at 162, max at 174, total time was: 26:41, avg speed of 8:36/mile and that included 3 brief stops to catch my breath and get over the crest of a hill. Not too bad, I am really happy. My foot did not hurt at all, my back is another story, but something I can manage through and my knees, well, there just along for the long ride and I will tend to them at mile 140.7.
Report on my bike saddle - the saddle is a huge improvement and I like it, however, on Tuesday I am going to the shop one last time for a quick check - my toes seem to get numb and that has never happened before so I think maybe just a simple adjustment is needed.
Today's workout called for a 5K - I checked w/the boss and was cleared to actually run vs. row. Even though it was 94 outside, sunny and probably about 150% humidity - off I went at 4:30 today. I had a 5k route in my head but at 1.5 miles decided to not just turn around, but take a right turn and get a good decent, but only to be followed up by a nice climb - not sure why I picked this course today, after not running for so long, maybe deep down I needed to prove something to myself, who knows. Anyway, all said and done - beet red face, avg HR at 162, max at 174, total time was: 26:41, avg speed of 8:36/mile and that included 3 brief stops to catch my breath and get over the crest of a hill. Not too bad, I am really happy. My foot did not hurt at all, my back is another story, but something I can manage through and my knees, well, there just along for the long ride and I will tend to them at mile 140.7.
Report on my bike saddle - the saddle is a huge improvement and I like it, however, on Tuesday I am going to the shop one last time for a quick check - my toes seem to get numb and that has never happened before so I think maybe just a simple adjustment is needed.
Thursday, July 15, 2010
Just a little swim
500yd swim: 9:44, HR avg = 147
Not sure if anyone else in taper mode feels a bit 'fat' based on lower activity levels and probably same eating levels. Just feels strange, but it is all part of storing up for race day.
Not sure if anyone else in taper mode feels a bit 'fat' based on lower activity levels and probably same eating levels. Just feels strange, but it is all part of storing up for race day.
Wednesday, July 14, 2010
Swim and maybe a bike? YES a ride
I got my swim from yesterday in today at lunchtime - 500yd swim @9:48, avg HR 141, but felt like I was working harder than that.
Planning to get outside for my 20K bike, but the thunder has just started again and it is still raining. So, depending on the wweather, since my Thursday plan only had the 500yd swim on tap, today may just turn out to be Thursday and I will bike tomorrow w/my backsquats w/another swim from Tuesday. Sounds confusing, but it is pretty simple really. Back on track on Friday. I really need to bike outside on my Tri bike, so it is better for me to get this done outside vs. trying to put my road bike on the trainer or take the bike inside at the gym.
I will be dreaming of 2825 for the next 11 days.
Update: WOD#2: 20K bike at 80%. Time was 45:27 avg HR was 148
I will do my backsquats later so I am back on schedule.
Planning to get outside for my 20K bike, but the thunder has just started again and it is still raining. So, depending on the wweather, since my Thursday plan only had the 500yd swim on tap, today may just turn out to be Thursday and I will bike tomorrow w/my backsquats w/another swim from Tuesday. Sounds confusing, but it is pretty simple really. Back on track on Friday. I really need to bike outside on my Tri bike, so it is better for me to get this done outside vs. trying to put my road bike on the trainer or take the bike inside at the gym.
I will be dreaming of 2825 for the next 11 days.
Update: WOD#2: 20K bike at 80%. Time was 45:27 avg HR was 148
I will do my backsquats later so I am back on schedule.
Tuesday, July 13, 2010
Change of plans
Almost ready to leave work and go to the eye doctor for my annual checkup. I believe I will be 'officially' told today I need reading glasses - can't read anything lately - it sucks getting old(er).
But not sure how others react to an OFF day - I am totally exhausted today and I haven't even done anything yet - just my observation at 3:15pm today.
My plan called for a 20K bike and backsquats - however, it was pouring when I got home from the eye doctor, so I decided to switch to tomorrows plan which is a 500yd swim and 10, 20, 30 - stepups, squats, pushups, burpees. I got to the Y at 5:30 - pool closed until 6, they 'heard' thunder. Went to return a movie, got back to the Y at 6 and was told 6:15 - so I went into the locker room, waited until 6:15 to only find out it won't open until 6:45 so I left.
I came home and did the circuit - total time 12:27 - did 10, 20 and 30 step ups on each leg as the sub for box jumps. I was drenched - 9 months later and I still HATE burpees - maybe loathe is a better word.
Tomorrow I will bike, backsquat and swim.
It is better off that I did not bike today - my body is very soar - I fell last night - my dog decided at the last minute to not go out the door and did a quick turn around and got caught in my legs - I feel, hit both knees, my right shoulder and right hand on the tile in the entry way - I could not believe it. Also broke a plate. I have 2 bruises on my knees, by body just aches - lovely, just lovely.
But not sure how others react to an OFF day - I am totally exhausted today and I haven't even done anything yet - just my observation at 3:15pm today.
My plan called for a 20K bike and backsquats - however, it was pouring when I got home from the eye doctor, so I decided to switch to tomorrows plan which is a 500yd swim and 10, 20, 30 - stepups, squats, pushups, burpees. I got to the Y at 5:30 - pool closed until 6, they 'heard' thunder. Went to return a movie, got back to the Y at 6 and was told 6:15 - so I went into the locker room, waited until 6:15 to only find out it won't open until 6:45 so I left.
I came home and did the circuit - total time 12:27 - did 10, 20 and 30 step ups on each leg as the sub for box jumps. I was drenched - 9 months later and I still HATE burpees - maybe loathe is a better word.
Tomorrow I will bike, backsquat and swim.
It is better off that I did not bike today - my body is very soar - I fell last night - my dog decided at the last minute to not go out the door and did a quick turn around and got caught in my legs - I feel, hit both knees, my right shoulder and right hand on the tile in the entry way - I could not believe it. Also broke a plate. I have 2 bruises on my knees, by body just aches - lovely, just lovely.
Monday, July 12, 2010
Sunday, July 11, 2010
Swim Interval and Wallball Shots
WOD#1: 3x500 swim at 75%, 85%, 95%, 3 min rest. Times/HR avg were:
1. 10:06, HR avg 136
2. 9:40, HR avg 145
3. 9:46, HR avg 149
The HR avg are not really my 75,85 or 95%, but I was glad that each set did represent an increase in effort.
WOD#2: 150 wallball shots - 4:02 - my HR got to 151 - these are hard and my legs are feeling the effects of the squats from yesterday circuit. I can only imagine what they will feel like tomorrow - but tomorrow is an OFF day!
1. 10:06, HR avg 136
2. 9:40, HR avg 145
3. 9:46, HR avg 149
The HR avg are not really my 75,85 or 95%, but I was glad that each set did represent an increase in effort.
WOD#2: 150 wallball shots - 4:02 - my HR got to 151 - these are hard and my legs are feeling the effects of the squats from yesterday circuit. I can only imagine what they will feel like tomorrow - but tomorrow is an OFF day!
Saturday, July 10, 2010
Bike and Circuit
WOD#1: 45 minute bike TT - went 12.35 miles, avg speed 16.4, avg cadence 80 - this short ride had climbs, decents and flats. The saddle feels much better. Now I need to just figure out if what I am feeling in my shoulders - actually left shoulder blade, towards middle of my back is just muscles getting used to a new fit, etc. Still need to make a conscience effort to put the weight into my ass - so as I do this more, I think the pressure will go away from my upper body.
WOD#2: 5 pushups, 10 situps, 15 squats - AMRAP in 20. Will wait until later to do this one. Completed 25 rounds plus pushups and situps and 2 squats on the 26th round.
WOD#2: 5 pushups, 10 situps, 15 squats - AMRAP in 20. Will wait until later to do this one. Completed 25 rounds plus pushups and situps and 2 squats on the 26th round.
Friday, July 9, 2010
Row/Situp circuit
1000m row, 30 situps, 4 times thru - total time 23:16.
On my way out of the gym, some guy said he was amazed I was still walking - he said the rower is the toughest of all cardio machines in his opinion. It made me feel good.
And like a few others have said, I felt really tired all day today.
2 glasses of wine tonight and for some reason my back feels great :)
On my way out of the gym, some guy said he was amazed I was still walking - he said the rower is the toughest of all cardio machines in his opinion. It made me feel good.
And like a few others have said, I felt really tired all day today.
2 glasses of wine tonight and for some reason my back feels great :)
Thursday, July 8, 2010
4x5K Bike
Even in the heat, it felt great to be outside doing something since the past few days have taken me indoors.
So far, so good on the new saddle - I am not completely w/out some discomfort, but it isn't in my lower half anymore.
TImes were:
10:44 cadence = 89
10:38 cadence = 91
10:42 cadence = 86
10:53 cadence = 87
So, all in all a good ride, I was aero 90% of the time, I was focused on cadence to get rid of my 'masher' title and I was able to 'sit' in my saddle. Can't wait to ride again on Saturday.
So far, so good on the new saddle - I am not completely w/out some discomfort, but it isn't in my lower half anymore.
TImes were:
10:44 cadence = 89
10:38 cadence = 91
10:42 cadence = 86
10:53 cadence = 87
So, all in all a good ride, I was aero 90% of the time, I was focused on cadence to get rid of my 'masher' title and I was able to 'sit' in my saddle. Can't wait to ride again on Saturday.
Wednesday, July 7, 2010
1650 swim
Got this done early this morning (first time I have swam in the morning). Total time was: 32:46. HR was relatively low, so I probably could have pushed, but I find that when I try to go fast, I end up w/in the same time by a few seconds vs. when I try to maintain nice fluid strokes.
Good news is that I am done for the day!
And I thought I would just mention that my 20 yr old daughter had her first CF session last night in Greenville, NC. She can't feel her body today! Gotta love it.
Good news is that I am done for the day!
And I thought I would just mention that my 20 yr old daughter had her first CF session last night in Greenville, NC. She can't feel her body today! Gotta love it.
Tuesday, July 6, 2010
Circuit and another Row
Busy busy day ahead. Early morning PT, drs appt in the afternoon, but then, hopefully magic - testing a different saddle. My 5pm stop at the bike shop has me very excited and extremely hopefull that I will finally be able to put my bottom onto a saddle and have my weight properly shifted where it needs to go. I will even suck up a test ride around the shop area in the 100 degree weather to get this right.
WOD#1: 10 pullups, 10 wallball shots, 10 pushups - 4x thru - 3:56. Did this at home before my PT - used my over the door pullup bar and did assisted ones. My HR did get up to 146.
WOD#2: 5K row later tonight. - 24 minutes even, pretty happy considering I did a 10k row yesterday. My butt needs a rest.
Got a new saddle today - I had to take it out for a test ride - just around the block for a quick 5 miles - felt pretty good. Of course now I need to remember to think to actually 'sit' in the saddle since it has been a while since I did that. I am very hopeful.
Monday, July 5, 2010
10K
ROW - ugh! Total time was 47:39 and I was completely drenched. Other than it being somewhat boring, I felt strong. I did make the mistake of wearing my new Five Fingers Bikila's and soon into the row realized I needed a shoe with some heel protection since it hurt, but I carried on.
WOD#2: 3-3-3-3-3 backsquats - later for this, legs were shot after the row. 75, 95, 105, 105, 105 - I feel like a weakling, but at least I know my form was really good - for some reason, I could not get the extra 5# plate on and get the bar to my back - weird.
WOD#2: 3-3-3-3-3 backsquats - later for this, legs were shot after the row. 75, 95, 105, 105, 105 - I feel like a weakling, but at least I know my form was really good - for some reason, I could not get the extra 5# plate on and get the bar to my back - weird.
Sunday, July 4, 2010
Swim circuit
500yd swim, 50 squats, 400, 40 squats down to 100 and 10 squats.
I did this in my lake and swam straight out for approx.1:50 per 100. Thought I would get out onto the deck for squats but stayed in the water in very shallow water. I loved this swim and finally my HR got up to 146!
Will have to do my 10k row at gym tomorrow.
I did this in my lake and swam straight out for approx.1:50 per 100. Thought I would get out onto the deck for squats but stayed in the water in very shallow water. I loved this swim and finally my HR got up to 146!
Will have to do my 10k row at gym tomorrow.
Saturday, July 3, 2010
800x5 run
I decided to do this circuit 'as is' and run. Used my metronome, set at 93. Wore my adidas adizeros and off I went. I was surprised (and I should not be, just proves CF works) how strong I felt. However, after the 3rd interval, my f_ing back - all bike aggravated - now I know for sure, started to hurt. I was actually able to feel the muscle which is being impacted. Foam roller, ball back stretches, alleve - all will be w/me at the lake this weekend.
Times were:
3:52, 3:48, 3:52, 4:03, 4:09
WOD#2: 1-1-1-1-1-1-1 deadlifts: 115, 115, 115, 115, 125, 125,125.
Less than the other day, but wanted to be a bit cautious - even at these weights, my legs feel this lift!
I am happy with my times and again, really could not tell that I haven't been running, all good.
Times were:
3:52, 3:48, 3:52, 4:03, 4:09
WOD#2: 1-1-1-1-1-1-1 deadlifts: 115, 115, 115, 115, 125, 125,125.
Less than the other day, but wanted to be a bit cautious - even at these weights, my legs feel this lift!
I am happy with my times and again, really could not tell that I haven't been running, all good.
Friday, July 2, 2010
60K bike
In an effort to actually spend 2 full days at my cottage - something I have not done since September 2008 (last yr was a wash because of the cast), I switched up my workout for today w/tomorrow - so 60K bike was today. Got out of work at 1 and boy it could not have been anymore perfect weather wise. The bike, a different story.
DId 37.9 miles in 2:30, avg cadence was 78 and there were some good climbs today.
The bike, oh, not sure what to say except it still is not right, but I think it is almost boiling down to my saddle - so much discomfort in the saddle that I can't find a good position and can't really get into any neutral riding position and therefore all my weight is in my hands, thus causing also shoulder pain. Ugh - I have a call into the bike shop. Time is running out - so the good news is that I have been riding with this agony for a long time so my body is used to it and may just require advil on race day - not ideal, but at least I know what to expect if I can't get it right in the next 3 weeks.
I will do my 10K row first thing in the am then off to Sturbridge I go.
DId 37.9 miles in 2:30, avg cadence was 78 and there were some good climbs today.
The bike, oh, not sure what to say except it still is not right, but I think it is almost boiling down to my saddle - so much discomfort in the saddle that I can't find a good position and can't really get into any neutral riding position and therefore all my weight is in my hands, thus causing also shoulder pain. Ugh - I have a call into the bike shop. Time is running out - so the good news is that I have been riding with this agony for a long time so my body is used to it and may just require advil on race day - not ideal, but at least I know what to expect if I can't get it right in the next 3 weeks.
I will do my 10K row first thing in the am then off to Sturbridge I go.
Thursday, July 1, 2010
TIny Little Swim and Oh My..
OMG - It is officially 'race month'. I am actually more excited than nervous - I keep thinking about the 16 hour day I will be spending with myself and kind of looking forward to it. And I just noticed that July 25th is 'National Parents Day' not sure that means anything, except I know my kids will be there in spirit w/me.
WOD#1: 400yd swim - 7:39 - I am happy with that and my HR was much higher than it has been in the water lately - avg 144.
Had 2 PT sessions for my back - yesterday and after my swim today - feeling good, definitely all muscle related which is good. I also started an experiment - with both kids gone, I have 2 much newer beds to sleep in, so I opted for my daughters bed last night and I must say I woke up in alot less pain this morning - so thinking maybe 75% of my problem is bed related (mattress way too old) and the bike has just aggravated the situation.
WOD#1: 400yd swim - 7:39 - I am happy with that and my HR was much higher than it has been in the water lately - avg 144.
Had 2 PT sessions for my back - yesterday and after my swim today - feeling good, definitely all muscle related which is good. I also started an experiment - with both kids gone, I have 2 much newer beds to sleep in, so I opted for my daughters bed last night and I must say I woke up in alot less pain this morning - so thinking maybe 75% of my problem is bed related (mattress way too old) and the bike has just aggravated the situation.
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