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August 9, 2006
A Cold in the Heat
So I think I have a little bit of a cold. It's in my chest right now. But I'm not able to cough too good so it just kind of feels like it's hovering in my throat. Yuck. I actually didn't feel too good at all this morning when I woke up but have been feeling progressively better throughout the day. I left work a couple hours early so I could come home and take a nap. I wouldn't have done that usually but I had all my work done and all my patients seen so sleeping at home seemed more useful than just sitting at work and wasting time.
I slept for about 2 hours when I got home and felt considerably better when I got up. I decided to still do my run which sometimes helps when I have a cold because it loosens up the congestion. It was a nice day too, in the mid 80s but low humidity. That feels like a dream after so many days of 90+ temps and 100% humidity.
Anyway, O and I drove to the trail to run. Again we weren't doing the same workout but it was nice to have someone there still. My workout was 18 minutes easy warmup, 20 minutes up-tempo while keeping my heart rate in zone 3 (170-178) then 7 minutes easy cooldown for a total of 45 minutes.
When I started I was feeling a little still and ugly but I loosened up and actually didn't feel too bad. My feet are still feeling beat up, both my PF and my blister/chewed up soles from the swim-bike transition. Other than that though I felt pretty good! The up-tempo part was fine. I actually had to slow myself down several times because my HR was getting up into the 180s so it was more of a smooth, controlled effort. I timed one mile during the tempo interval at 7 minutes flat.
And that was it for the day. Tomorrow, swim and run. Friday bike and run. Saturday bike and swim. Sunday all 3. :)
To tie up some loose ends...
My summary from last week that I never got to but still want to add for my own sake. It's easy for me to look back on what I've been doing this way. I doubt it's interesting to anyone else!
Sunday - off
Monday - 3300 yd swim w/(500,400,300,200,100 and then hard 500), core/feet exercises
Tuesday - 15 mile crit in pm (~30 miles total riding), 2x25 pushups and 2x100 crunchers
Wednesday - 15 miles easy cycling (small chain ring)
Thursday - 3300 yd swim w/20x100 in am, 45 minute run w/4x1:30 hard in pm, 2x25 pushups and 2x100 crunchers
Friday - off, core/feet exercises
Saturday - 1000 yd swim easy, ~9 mile bike, 15 minute run at race site
Sunday - Pittsburgh tri (1500 meter swim, 25 mi bike, 10K run - 2:18:39)
Monday - off
Also, my official splits from Sunday:
swim - 24:46
T1 - 1:39
bike - 1:07:35 (22.1 MPH)
T2 - 1:15
run - 43:26 (7 min pace)
My swim time wasn't as fast as I thought but I think that's because the mat for the transition was up the hill some (ie you had to run up out of the water and then some to "stop" your swim time) because I KNOW my T1 was not 1:39. That means I would have run the quarter mile up to the transition area at 6 minute pace, plus got into my bike gear and off on my bike. Trust me, my transitions aren't that good. :) On a positive note my bike time was faster than I thought. I'll take a 22 MPH average any day! :) As compared to the winner, she actually had a 6 minute lead on me coming out of T2 but still beat me be 40 seconds. This of course means she's not a very good runner. Of course this also means that she's a very good swimmer (got out of the water 3 minutes before me) and cyclist (3 minutes faster there too). Very interesting - always something to work on! :)
Posted by beth at August 9, 2006 8:58 PM
Comments
The week in review is very interesting Beth :) It "earthens" things and gives a greater picture of your impressive progression. Tri transitions are quite fascinating in terms of logistics and choreography. While the core training is evidently on the three sports, it would seem like they would have to be approached like brief solo moments in a symphony of energy to get the most out of them. Worth rehearsing quite a bit. Mentally for sure. 40 seconds is not a whole lot of time to shave off. The other thought still goes to: "Just how much crap was floating or otherwise polluting the Allegheny river?" Happy training. corrado.
Posted by: corrado giambalvo at August 10, 2006 5:20 AM
"...it would seem like they would have to be approached like brief solo moments ..." ... the transitions I mean... :)
Posted by: corrado giambalvo at August 10, 2006 5:23 AM
i've got a cold also... hope you feel better soon
Posted by: Kranky C Dale at August 10, 2006 1:42 PM