15K bike at 60% effort. Avg HR = 114, did the 9.3 miles on the stationary bike in 26:07 minutes - if only I could translate that to the road - do I need to move back to FL where there are no hills - nope, too many old ladies driving :)
Body feels pretty good, the bike felt very nice on the legs and hip flexors.
Tuesday, June 8, 2010
Monday, June 7, 2010
Recovery WOD
My WOD: 3 rounds of 12-15 reps of each - benchpress, pushups, KB swing, pullups, GHD, hip extension - 60% effort.
Used 45# barbell for benchpress. Used 15# for KB and it felt like 1#, so light but got a good slow swing in. Full pushup, when lighter on the pullup weight (120#). Subbed superman and situps (12 of each) for GHD and used 50# on the hip extension machine.
All in all this set felt really really good.
Not sure if anyone else weighed themselves today, but I did just for fun and I am up 1.5lbs - just another stat I suppose.
Back PT was done before my WOD and it felt great.
Used 45# barbell for benchpress. Used 15# for KB and it felt like 1#, so light but got a good slow swing in. Full pushup, when lighter on the pullup weight (120#). Subbed superman and situps (12 of each) for GHD and used 50# on the hip extension machine.
All in all this set felt really really good.
Not sure if anyone else weighed themselves today, but I did just for fun and I am up 1.5lbs - just another stat I suppose.
Back PT was done before my WOD and it felt great.
Rev3 and the morning after
I finished and I cried as I cross the finish line.
Official results are: 7:06:06
Swim: 42:12
Bike: 3:53:40 (yuck, yuck and yuck)
Run: 2:22:47
I felt like I could have swam forever, was not winded and got into a great grove once I cleared the pack and had some room. (avg HR in the water was 148) So this race validated that my swim endurance is in tact and even if I shaved a few seconds off my 100s time in the pool, really doesn't matter - so no more worrying about the times in the water - I will only focus on effort level and ensuring I am pushing it as hard as I need to for the given workout.
Onto the bike - I honestly felt strong on the bike, my HR was so in control it was scary. Avg HR was 140 and hit a max of 168, probably on the first short steep hill. I took in a GU every 20 minutes/with water. Did my 2 salt tabs every hour. The first bike station was out of water - I was prepared to stop at a store or someones house if the 2nd station did not have water, but they had plenty and I refilled at both 2nd and 3rd stations. I kept steady up the 7.5 mile climb on Route 254. And I rode the brakes tons less than previous training rides on this course - clocked in at 35mph at one point - so I am getting better. My 'issue' is all about using my gears and knowing I can switch rings in a second if I had to - for most of the ride, I rode my small chain ring in anticipation of that huge hill coming and while the course was all big hills, rolling hills, I know I could have been in the big ring for a lot more than I was - not sure what my problem is. I also have confirmed riding aero is not something I like, not something I am comfortable with and will talk to Max about switching to my road bike - which is more comfortable. My back was really hurting on my ride (PT today)
I also forgot to grab my gloves and not sure if that is why my hands were completely numb on the ride - about 40 miles in I could hardly switch gears because I had no feeling in my hands. (hands still numb (only pinkies) this morning - just some nerves and I am sure it will go away soon.
The run - thankfully the first 1-2 miles was flat and down - my HR did not soar as I expected it to do. As others have said the course was very well stationed/supported and I am glad I opted to not take my fuel water belt. Continued with GU every 20, with water and salt every hour. The course was relentless - walked more than I wanted to, my 'healed' foot was hurting as was my left side as a result. I have to ditch my cushioned sneakers and transition completely to flats - have to do this before LP. The hills kept coming and coming - in hindsight, I could have not walked as much as I did and I know that.
I was hurting yesterday - felt a bit dizzy, but then finally was able to eat something 2 hrs after the race - had some good steak and chicken and a piece of paleo pecan pie I made ahead of time.
Forced myself to foam roll last night and was barely able to walk - left side felt very week. But today I feel tons better and only a bit sore/tight and feel as I do after a normal hard workout. My quads, hams feel fine, foot still hurts, but doctor said at my year checkup on Friday I need to just work through the pain.
Looking forward to a light workout, back PT and full body massage today.
Official results are: 7:06:06
Swim: 42:12
Bike: 3:53:40 (yuck, yuck and yuck)
Run: 2:22:47
I felt like I could have swam forever, was not winded and got into a great grove once I cleared the pack and had some room. (avg HR in the water was 148) So this race validated that my swim endurance is in tact and even if I shaved a few seconds off my 100s time in the pool, really doesn't matter - so no more worrying about the times in the water - I will only focus on effort level and ensuring I am pushing it as hard as I need to for the given workout.
Onto the bike - I honestly felt strong on the bike, my HR was so in control it was scary. Avg HR was 140 and hit a max of 168, probably on the first short steep hill. I took in a GU every 20 minutes/with water. Did my 2 salt tabs every hour. The first bike station was out of water - I was prepared to stop at a store or someones house if the 2nd station did not have water, but they had plenty and I refilled at both 2nd and 3rd stations. I kept steady up the 7.5 mile climb on Route 254. And I rode the brakes tons less than previous training rides on this course - clocked in at 35mph at one point - so I am getting better. My 'issue' is all about using my gears and knowing I can switch rings in a second if I had to - for most of the ride, I rode my small chain ring in anticipation of that huge hill coming and while the course was all big hills, rolling hills, I know I could have been in the big ring for a lot more than I was - not sure what my problem is. I also have confirmed riding aero is not something I like, not something I am comfortable with and will talk to Max about switching to my road bike - which is more comfortable. My back was really hurting on my ride (PT today)
I also forgot to grab my gloves and not sure if that is why my hands were completely numb on the ride - about 40 miles in I could hardly switch gears because I had no feeling in my hands. (hands still numb (only pinkies) this morning - just some nerves and I am sure it will go away soon.
The run - thankfully the first 1-2 miles was flat and down - my HR did not soar as I expected it to do. As others have said the course was very well stationed/supported and I am glad I opted to not take my fuel water belt. Continued with GU every 20, with water and salt every hour. The course was relentless - walked more than I wanted to, my 'healed' foot was hurting as was my left side as a result. I have to ditch my cushioned sneakers and transition completely to flats - have to do this before LP. The hills kept coming and coming - in hindsight, I could have not walked as much as I did and I know that.
I was hurting yesterday - felt a bit dizzy, but then finally was able to eat something 2 hrs after the race - had some good steak and chicken and a piece of paleo pecan pie I made ahead of time.
Forced myself to foam roll last night and was barely able to walk - left side felt very week. But today I feel tons better and only a bit sore/tight and feel as I do after a normal hard workout. My quads, hams feel fine, foot still hurts, but doctor said at my year checkup on Friday I need to just work through the pain.
Looking forward to a light workout, back PT and full body massage today.
Saturday, June 5, 2010
20-20-20 and feeling naseous
After a rest day tomorrow and getting to bed early again (9), got to the gym around 9:15. Easy swim for 20 min (no watch, no HR monitor and it felt good to not be so obsessed with stats). Went upstairs to bike easy for 20, then did the run on the treadmill for 20. Overall felt as expected not bad, not great, but that is due to my body really being very tapered.
Will get to Quassy around 2.
And like Christina, I would take an occassional rain, but really don't want any thunderstorms, ugh.
Gametime!
2hrs later I am extremely nasueous and don't know why - I truly think it is the weather forecast which is silly since I can't control it.
Will get to Quassy around 2.
And like Christina, I would take an occassional rain, but really don't want any thunderstorms, ugh.
Gametime!
2hrs later I am extremely nasueous and don't know why - I truly think it is the weather forecast which is silly since I can't control it.
Thursday, June 3, 2010
8x200 run @75%
Other than the fact it was 100% humidity when I started and I was dripping, the legs felt great and these short intervals felt really good. Times varied between :48-1:07, the distances also varied from .12 - .14. Kept HR between 135-145.
My free case of Ironman Perform arrived today - won't be trying a bottle until next week, but generally I don't drink these things so my son is very happy thinking he can have all the bottles.
I am also very happy Ariel will be joining us at LP.
My free case of Ironman Perform arrived today - won't be trying a bottle until next week, but generally I don't drink these things so my son is very happy thinking he can have all the bottles.
I am also very happy Ariel will be joining us at LP.
Wednesday, June 2, 2010
Lunch w/Helen
400m run, 21 KB swings, 12 pullups 3x thru at 70%. So I raced out of work so fast, when I got home I realized my HR watch was at work. Oh well, I put my Timex on and at least timed the workout. I definitely went easy, but after the first set, I did think I was breathing awfully hard. Total time was 10:55 and I checked my HR the old fashion way and it came in just about 140, so that was good.
Tuesday, June 1, 2010
Backsquats
I LOVE taper week
3-3-3-3-3 backsquats. Did 75#, got deep and it felt good.
Had a PT evaluation today for my back. It is all muscle related, isolated to one of the muscles on the side and probably triggered by my bike misfit. It has gotten so much better over the week and I had no pain when I rode w/my new bike adjustments this weekend. Heat a few times a day and stretches 2x per day. All good.
Feel asleep by 9:15 last night and plan to do the same this week.
3-3-3-3-3 backsquats. Did 75#, got deep and it felt good.
Had a PT evaluation today for my back. It is all muscle related, isolated to one of the muscles on the side and probably triggered by my bike misfit. It has gotten so much better over the week and I had no pain when I rode w/my new bike adjustments this weekend. Heat a few times a day and stretches 2x per day. All good.
Feel asleep by 9:15 last night and plan to do the same this week.
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